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Triceps

Progressive Angular Twist

Progressive Angular Twist

A.

Grab both ends of the towel about shoulder-width apart. Relax the shoulders down and back and extend arms forward at shoulder height, keeping a slight bend in the elbow. Twist towel to the left, raising right hand slightly and lowering left hand, then switch, twisting in the other direction.

B.

Start small, twisting about 10 to 20 degrees in each direction. After one eight count, progress into a medium-size twist, and for the third eight count, twist a full 180 degrees so the towel is vertical and one hand is directly over the other. Progress back to medium twists and then small twists for one eight count each for five eight counts total.

Alternating Triceps Trigger

Alternating Triceps Trigger

A.

Grab both ends of the towel about shoulder-width apart. Relax the shoulders down and back and extend arms forward at shoulder height, keeping a slight bend in the elbow. Twist the right hand down and up, ending with your palm facing you and the towel wrapped around the back side. Then flip palm toward the center of the towel so palm faces forward.

B.

Repeat on the left side so the towel is taut and hands are side by side. Relax shoulders down and back and keep a slight bend in both elbows. Holding this position, push right hand slightly forward. Then switch, pushing left hand forward. Start slow, then speed up, alternating each side.

C.

To make it more advanced, pull the towel in toward chest, elbows in tight to sides. Extend arms forward to return to starting position.

Flexion Raise

Flexion Raise

A.

Grab both ends of the towel about shoulder-width apart. Relax the shoulders down and back and extend arms forward at shoulder height, keeping a slight bend in the elbow to start.

B.

Slowly lift the towel overhead for one eight count, then slowly lower the towel down to starting position for one eight count.

Bear Plank Palms to Elbow

Bear Plank Palms to Elbow

A.

Begin on all fours (tabletop position) on floor. Lift knees one to two inches off floor to start.

B.

Lower left forearm to floor, then right forearm to floor, maintaining a flat back.

C.

Reverse movement back to start. Repeat, alternating leading arm each time.

Mistakes and Tips:

Scale it down: Keep knees on the floor.

Side-to-Side Push-Up

Side-to-Side Push-Up

A.

Start on floor in plank on palms. Step left hand to the left and perform a push-up

B.

Bring left hand to center.

C.

Step right hand to the right and do a push-up; return to start position. Continue alternating

Mistakes and Tips:

Scale it down: Perform push-up from knees.
Scale it up: Perform a power push-up, elevating palms and upper body off floor for a split second with each push (land with elbows soft before lowering again)

Three-Point Slam

Three-Point Slam

A.

Stand with feet hip-width apart, holding ball with both hands in front of hips. Drive through heels to rise up on balls of feet, raising ball overhead, then slam ball outside of right foot as you squat.

B.

Repeat, slamming ball center. Repeat, slamming ball to right. Continue, returning to center between sides.

Mistakes and Tips:

Scale it down: Skip the slams and do a touchdown.

Chest Press

Chest Press

A.

Lie faceup on the floor with knees bent and feet flat, holding a dumbbell at chest.

B.

Keeping lower back pressed into the floor and abs engaged, push the dumbbell up overhead. Lower back to chest and repeat. Continue at a quick pace until all reps are complete.

Oblique Thread

Oblique Thread

A.

Start on floor in plank on palms with resistance band under hands. Cross right leg behind left and position feet heel to toe. 

B.

Grab band with right hand, sweeping straight right arm up to the sky and turning torso open to the side on a slow 4 to 6 count. Reverse movement. 

Mistakes and Tips:

Scale it down: Drop to knees with left knee stacked on top of right and hips turned open to the side.

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Oblique Pike

Oblique Pike

A.

Start on the floor in single-leg plank on palms with left toes on a glider or towel. Hook the left foot over the right ankle.

B.

With straight legs, lift hips up into a pike position and pull the glider or towel toward chest on a slow 4 to 6 count. Reverse movement.

Mistakes and Tips:

Scale it up: Add a push-up between reps

Donkey Curl

Donkey Curl

A.

Start on all fours (tabletop position) on floor. Loop a resistance band around arch of right foot, then place ends of band under right hand, keeping band taut.

B.

Lift right thigh parallel to floor, foot flexed, heel over knee. 

C.

Keeping the thigh lifted, straighten leg on a slow 4 to 6 count. 

D.

Bend leg back in on a slow 4 to 6 count bringing heel in toward your glutes, then lower right leg next to left to return to start.

Mistakes and Tips:

Scale it up: Lift arm opposite working leg straight out in front

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