HOW: Get a band or cable system anchored between waist and shoulder height directly in front of you. Criss-cross the bands and start by holding the handles in front of you with your arms straight. Perform a row by driving your elbows back towards...

HOW: Perform this exercise with your foot supported on the ground for a regressed version of the exercise, this will decrease the demand placed on the core. I progress this exercise by elevating my entire leg to allow myself to ONLY make contact to...

HOW: Begin in a plank position on a swiss ball. Once you find your balance then perform circles. Begin with small circles and work your way into moving through larger circles. FEEL: You will feel the core and shoulder muscles working with this exercise. ...

HOW: Begin in a high plank position while maintain a neutral spine. Try driving your hands and your toes together to keep tension in your core. Then elevate one arm and the opposite leg up parallel to the floor.   FEEL: You will feel the...

HOW: Begin by laying on your back for this exercise, knees over hips and hands over shoulders- with a swiss ball in between both. Then bring your hands and knees together by squeezing the swiss ball. Slowly drop one leg and the opposite arm...

HOW: Begin on your back with your hips bent to a 90 degree position with your knees also bent 90 degrees. Make sure to keep your core engaged while you perform this. I have a foam roller between my knees to keep my legs...

HOW: Begin half kneeling with the leg towards the wall elevated. A foam roller is used here to separate me from the wall, begin roughly upper arm distance from the wall for this exercise. Start with your palm by your side facing your body,...

HOW: Begin on your hands and knees; hands under shoulders and knees under hips. Spread your shoulder blades by pushing your body away from the floor. Elevate one arm out to your side into a 90/90 position, the slowly reach over head. Attempt to...

HOW: Begin with your arms elevated on something like a bench shown here while grabbing onto something like a dowel or pipe- The more spread your hands, the greater the stretch. Then hinge back into a child’s pose position, this will bring the arms...

HOW: Place the foam roller perpendicular to your spine onto a segment which you want to work on (personally I like to work from bottom to top). Now elevate your arms as far back as you can-in an attempt to touch the floor. This...

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