HOW: Begin in a seated position underneath a pulley system. With one hand, hold onto the pulley with your palm facing you and your arm out in front of you. Make sure that arm is completely relaxed. Use the opposite arm to pull that...

HOW: Lay on your stomach on a bench or table with an arm hanging down at your side. Use your shoulder blade muscles and act like you are pulling weight off of the ground bringing your elbow up to your side, return to the...

HOW: Lay on your stomach on a bench or table with an arm hanging down at your side. Keep your elbow straight and use your shoulder blade muscles to bring your arm up and back staying at your side with your palm facing in....

HOW: Stand facing a wall with a towel in one hand on the wall. Push into the wall as you slide the towel up and down in different directions. Think of a clock when you perform this exercise. Go to 12 o’clock, then back....

HOW: Stand on one end with both feet inside a block. While moving forward through each block, run through each block putting both feet in each.    FEEL: You should feel the muscles in your legs working.    COMPENSATION: Stay on the balls of your feet...

HOW: In, Behind, Out. Stand at one end of the ladder to the side. While moving forward, bring the inside leg into the block as you move your outside leg behind it alternating all this all the way through the ladder.    FEEL: You should...

HOW: Stand to the side at one end of the ladder. While keeping the outside foot out the whole time, move forward as the inside foot going in and out of each block. Use your arms to help with speed. Quicker the feet the...

HOW: Stand on one end with both feet inside a block. While moving forward through each block, keep your feet together and hop to each block.    FEEL: You should feel the muscles in your legs working.    COMPENSATION: Stay on the balls of your feet...

HOW: Stand on the end of the ladder facing it. While moving forward through each block, alternate driving your knees up to your chest placing each foot in the box until the end of the ladder.    FEEL: You should feel the muscles in your...

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