01 Jan Tall Plank Thread The Needle
HOW: Keep your body in a straight line from your shoulders down towards your heels while maintaining a high plank position. Next lift one arm and begin to thread the needle. First rotate the elevated arm towards the arm that is stationary, then open...
01 Jan Plank Walk – Band
HOW: Begin in a high plank position with a band around your forearms. Bring out your arm and leg on the same side, allow the opposite side to follow up towards that side and repeat. REGRESSION: If too difficult perform this exercise on an...
01 Jan Shoulder External Rotation – Burnout, Band
HOW: While keeping your elbows at your side, focus on spreading the arms as far as you can while holding onto a band. This time perform this QUICKER. Â Initiate this motion with the shoulder blades and allow your arms to follow. The firmer the...
01 Jan Side Plank – Reps
HOW: Begin in a full side plank with one foot in front of the other, keeping your body in one straight line from your heels to your hips to your shoulders. Hold for a few seconds, then drop your hips down on the floor....
01 Jan Staggered Shoulder Ys
HOW: Begin in a staggered stance position, then lean your trunk forward by hinge at the hips. Once in this position bring both arms facing the ceiling while making sure the thumbs are face facing towards the ceiling. Focus on pulling your shoulder blades...
01 Jan Bird Dog – Band
HOW: Begin on your hands and knees with a band wrapped around your foot anchored by your opposite hand. 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...
01 Jan Quadruped Shoulder Ts – Band
HOW: Begin on your hands and knees, with your knees under your hips and your wrists under your shoulders. Place one end of the band underneath your stationary arm, with the other end of the band, bring out your arm in a T formation....
01 Jan Shoulder Flexion – Band Pull Apart
HOW: Begin with both hands at your side with a band looped around your wrists. While keeping tension on the band for the entirety of this exercise, elevate your arms overhead. The higher you get the more challenging this exercise will become. Make sure...
01 Jan Incline Shoulder Tap
HOW: Lean up against an elevated surface. The higher the surface the easier, the lower the more challenging. Initiate this exercise by pushing your body away from the surface. Now elevate one arm and tap the opposite shoulder. Stay strong in your core and...
01 Jan Prone Ts
HOW: Lay face down with your forehead rested on a towel for comfort. With your arms elevated into a T formation, lift up as high as you can towards the ceiling. You should initiate the motion from the shoulder blade, then allow the shoulder...
