Elbow—Extension
Stand straight in a relaxed position. Raise your arms above your till they naturally flex. Form a 90-degree angle using your elbows. Squeeze your biceps muscles as much as possible. Repeat.
Resistance Band Hip Thrust
Anchor a resistance band with two heavy dumbbells. The dumbbells should be heavy enough that they do not move. Set yourself up so your shoulder blades, upper back, and elbows are resting on top of the bench, and your body is facing straight ahead. Your hips should be relatively close to the bench during
Cable Standing Crunch (with rope attachment) (female)
Attach a rope to a high pulley and select an appropriate weight. Stand with your back to the cable tower. Take the rope with both hands over your shoulders, holding it to your upper chest. This will be your starting position. Perform the movement by flexing the spine, crunching the weight down as far
Lever Seated Row (plate loaded)
Sit on seat and position chest against pad. Grasp lever handles with overhand grip. Pull lever back until elbows are behind back and shoulders are pulled back. Return until arms are extended and shoulders are stretched forward. Repeat.
Cable Seated Row with V bar
For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the
Elliptical Machine Skiing (female)
Stand upright on the machine and do not lean forward or backward. You should be able to balance without leaning the handles for support. Avoid gripping the handles too tightly. Look straight ahead. Move your body in a skiing motion.
Vibrate Plate Plank (female)
Start in a standard press up position with your hands shoulder width apart. Extend your right arm in front of your body and extend your left leg out behind you. Try not to wobble! Tensing your abs will help. Then return your arm and leg to their original position. Make sure to alternate your
