HOW: Assume a standing position at a bench, with the bench at a 30 or 45 degree incline. Rotate your hip into maximum external rotation to then prop your shin, knee, and thigh onto the bench with your chest facing the bench Sink forward...

HOW: Begin in a sidelying position on an inclined bench. WIth the free arm, grab onto a dumbbell with your palm facing down. Lift the arm up towards the ceiling pulling with your shoulder blade. Return to the starting position.    FEEL: You will feel the...

HOW: Begin seated on an incline bench with a dumbbell in each  hand. From this position, keep your arms straight and lift the dumbbells up to shoulder height. Return to the starting position.    FEEL: You will feel your shoulder muscles working as you perform this...

HOW: Begin with your back resting against an elevated surface such as a bench. From this position, lift your hips up by pushing through your feet. With your hips elevated, bend your hip and lift one foot off of the ground. Return that foot to...

HOW: Begin in a half kneeling position with your front leg straight and your back knee bent and resting on the ground. Have both arms resting on an elevated surface to best assist with the split position.  From this position, slowly walk your feet out...

HOW: Begin in a half kneeling position with your front leg straight and your back foot resting comfortably on an elevated surface such as a couch or chair. From this position, gently tuck your pelvis and shift your weight forward and back to feel a...

HOW: Begin in a half kneeling position with your front leg straight and your back foot resting comfortably on an elevated surface such as a couch or chair. From this position, gently tuck your pelvis to feel a stretch in the front of the hip...

HOW: Begin in a half kneeling position with your back foot planted on an elevated surface such as a chair or couch. From this position, tuck your pelvis and shift your weight forward onto the front foot, pause, and rock your weight back.   FEEL: You...

HOW: Begin laying on your stomach on an elevated surface with your arm comfortably hanging off the edge. From this position, perform a wide row by bending your elbow and pulling up towards the ceiling keeping the arm perpendicular to your torso.   FEEL: Focus here...

HOW: Begin with your shoulders resting on an elevated surface and another elevated surface at your feet. Place one heel up on the elevated surface with a slight bend in the knee. Push your hips up into an extended position to target your hamstring muscle...

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