24 Feb Scap Squeeze – Hand Behind Back
HOW: Begin in a seated position. Place your arms behind your back. Keep your arms relaxed as you squeeze your shoulder blades down and back. Imagine trying to squeeze a pencil in between them. Repeat for the prescribed amount of reps. FEEL: You should...
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 Soldier External Rotation – Dumbbell
HOW: Begin in a seated position with one knee bent up and your foot flat on the floor. Grab a dumbbell and place your elbow on top of the bent up knee. Keep a 90 degree angle in your elbow and rotate your arm...
10 Dec Prone Y – Elbows Bent
HOW: Position yourself lying face down. Bring your arms up in a Y shape to where your elbows are above your shoulder and elbows bent to 90 degrees. Rotate your hands and have your thumbs up and have your hands almost touching above your...
10 Dec Prone T – Elbows Bent
HOW: Position yourself lying face down. Bring your arms up to where your elbows are straight out from your shoulder and elbows bent to 90 degrees. Rotate your hands and have your thumbs up. From here, squeeze your shoulder blade muscles lifting your elbows...
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 Oct Prone Snow Angel – Head Lift
HOW: Begin by lying face down with your arms down at your side and palms up. From this position, squeeze your shoulder blades back and then try to lift your shoulders, head, and neck off of the ground while keeping your arms straight. From...
10 Oct Prone I – Head Lift
HOW: Begin by lying face down with your arms down at your side and palms down. From this position, squeeze your shoulder blades back and then try to lift your shoulders, head, and neck off of the ground while keeping your arms straight. Return...
10 Oct Side Lying Shoulder Flexion – Elbow Bent
HOW: Lie on your side with support for your head from a pillow or opposite arm. Bend the top elbow to about 90 degrees. From here, bring your arm up overhead as high as you can while maintaining the bent elbow. Your hand should...
