31 Mar Scaption Raise – Band
HOW: Stand on a band to anchor it from one end. Hold on to both ends of the band with your hands, then raise your arms in the scaption plane (not to the side or directly in front of you - but in between)....
31 Mar Squat Jack
HOW: Perform a jumping jack by jumping up and landing with your legs and arms spread wide. Next, jump into a narrow squat by bringing your legs in together lowering your body weight. Repeat. Stay light by remaining on your toes the entire time. ...
31 Mar Pallof – Step, Arms Extended, Overhead
HOW: Get a band or cable anchored somewhere between waist and shoulder height. While standing perpendicular to the anchor and holding the handle with both hands directly in front of you, take a step away from the anchor, then raise your arms completely overhead....
31 Mar Pallof – Step, Press, Overhead
HOW: Get a band or cable anchored somewhere between waist and shoulder height. While standing perpendicular to the anchor and holding the handle with both hands, take a step away from the anchor, press your arms forward away from your chest until your elbows...
31 Mar Quadruped Renegade Row – Dumbbell
HOW: Begin this exercise with your knees underneath your hips and your hands underneath your shoulder gripping onto dumbbells. Maintain a straight line from your knees to your shoulder. Once you have a sturdy foundation perform a row, initiating the motion with your shoulder...
31 Mar Pendlay Row
HOW: From a standing position lean your trunk to grab onto the barbell with both hands. While holding the hinge, perform a barbell row by driving your elbows back towards your back pockets and hands to your sides. Repeat. Nothing should be moving from...
31 Mar Pallof – Press, Overhead
HOW: Get a band or cable anchored somewhere between waist and shoulder height. While standing perpendicular to the anchor and holding the handle with both hands, press your arms forward away from your chest until your elbows are fully straight, then raise your arms...
31 Mar Seal Row – Dumbbell
HOW: Use an elevated surface to allow your arms to be completely straight in front of you. While keeping your chest supported, perform a dumbbell row with each arm. Initiating the motion with your shoulder blade - think about bringing your elbow to your...
31 Mar Bent Over Row – Barbell
HOW: From a standing position lean your trunk to grab onto the barbell with both hands. While holding the hinge, perform a barbell row by driving your elbows back towards your back pockets and hands to your sides. Repeat. FEEL: This should feel like...
31 Mar Inch Worm – Walking
HOW: In a standing position, begin this exercise by reaching towards the floor while keeping your knees straight. Walk your hands out until you get into a high plank position then step your feet towards your hand and push yourself back up to starting...
