HOW: Begin on your hands and knees. In this position, you will balance on the opposite arm and leg. The wider you are the easier to balance, the more narrow the more challenging this will be. Bring the arm and leg up as high as you can towards the ceiling, slowly return to the starting position and repeat on the other side.

 

FEEL: With the leg kicking out you will feel the muscles on the back of the hip working, with the arm that is punching out you will feel the muscles on top of the shoulder and back of the shoulder blade working.

 

COMPENSATION: Avoid rotating the trunk, arching the back as you raise your leg, or shrugging the shoulder as you raise the arm.

HOW: Begin with one knee bent on a bench.  The other leg should be up and straight out from your hip. The arm on the side of the leg on the bench should be holding a kettlebell.  The other arm on the side where the leg is kicked out behind you is placed on the bench with a slight bend in the elbow stabilizing your body. Engage your shoulder blade muscles and pull the kettlebell up acting like you are pinching a pencil in between your shoulder blade and your spine. Lower the kettlebell down and repeat as many times as prescribed. 

 

FEEL: With the leg kicking out you will feel the muscles on the back of the hip working, with the arm that is punching out you will feel the muscles on top of the shoulder and back of the shoulder blade working. You should feel the mid back muscles working as you row up.

 

COMPENSATION: Avoid rotating the trunk, arching the back as you raise your leg and row up. Don’t shrug the shoulder as you raise the arm.

HOW: Begin this exercise in a high plank position with a kettlebell underneath your chest. Shift your weight onto one side then grab the weight/object with the opposite hand, slide it in the direction of that arm as far as you feel comfortable with. Then switch hands, grab and drag the weight through in the opposite direction. Repeat

 

FEEL: This will feel like a full-body workout. Your upper body will be working to support your torso and drag the weight/object. Your core and lower body will be working to maintain a high plank position.

HOW: Begin the exercise by laying on your side, the side closest to the ground will be doing most of the work. Lift up into a full side plank with your feet stacked or one foot in front of the other, keeping your body in one straight line from your heels to your hips to your shoulders.

 

FEEL: You will feel your shoulder, hip, and core working – specifically the side facing the floor.

 

COMPENSATION: Avoid allowing your shoulder blade to sag back. Avoid allowing your hips to dip towards the floor when holding at the top. If having difficulty performing this exercises, perform up against a wall to ensure that your body is in line.