31 Mar Prone Ts – Unsupported
HOW: Lay off of the edge of a table or couch. Have your arms hanging down and your chest hanging off of the edge while you keep your neck in line with your spine keep your gaze down. From here, point your thumbs up...
31 Dec Offset Floor Chest Press
HOW: Begin by lying down underneath a racked barbell. If you don’t have a squat rack, place the barbell on your hips, lift your hips into the air, and position the bar up in front of your chest. After that, one hand to the...
31 Dec Floor Russian Dip
HOW: Begin in plank position with your forearms on the ground, flat back, and your toes pushing into the ground. From here, push into the ground with your forearms lifting your body up. Catch yourself placing your hands on the ground slightly wider than...
10 Dec Half Kneeling Shoulder Around The World
HOW: Begin in a kneeling position next to a wall. The knee that is up should be closest to the wall. Placing your elbow on the wall with your arm bent is the correct distance you should be from the wall. From here, extend...
10 Dec Bird Dog – Slider
HOW: Begin on your hands and knees. Place a slider under one foot. 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...
05 Sep Shoulder Scaption – AROM
HOW: Begin in a standing position. Lift one arm up to the front at a 45 degree angle as high as you possibly can overhead and back down for the prescribed amount of reps. FEEL: You should feel your shoulder muscles working. COMPENSATION: Don’t...
05 Sep Shoulder Flexion – AROM
HOW: Begin in a standing position. Lift one arm up and out to the front as high as you possibly can overhead and back down for the prescribed amount of reps. FEEL: You should feel your shoulder muscles working. COMPENSATION: Don’t shrug your shoulder...
05 Sep Shoulder Abduction – AROM
HOW: Begin in a standing position. Lift one arm up and out from the side as high as you possibly can overhead and back down for the prescribed amount of reps. FEEL: You should feel your shoulder muscles working. COMPENSATION: Don’t shrug your shoulder...
05 Sep Shoulder Internal and External Rotation – AROM, 90/90
HOW: In a standing position, bring both arms up at your side to shoulder height. Bend your elbow to make a “L” shape with your palms facing forward. Rotate your arms forward maintaining your elbow position straight out from your shoulder. Rotate back upward...
05 Sep Shoulder Circle
HOW: In a standing position, bring your arms up from your side to just below shoulder height(the lower your arms are the easier these will be). Move both arms in a circular motion as little or as big as you feel comfortable doing. Repeat...
