Bench Dip (knees bent) (female)
Sit on side of bench. Place hands on edge of bench. Place feet on floor away from bench. Straighten arms, slide rear end from the edge of bench, and position feet on floor with knees bent. Lower body by bending arms until slight stretch is felt in chest or shoulder, or rear end touches
Wheel Rollout (female)
Hold the Ab Roller with both hands and kneel on the floor. Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position. Slowly roll the ab roller straight forward,
Lever Seated Dip
If possible, place handles in narrow position. Sit on seat with back against pad. Grasp handles and position elbows back. Push levers down by straightening arms downward. Allow lever bar to raise with elbows pointing back until shoulders are slightly stretched. Repeat.
Chest Dip (on dip-pull-up cage)
Mount the should-width dip bars and straighten your arms so that your legs are suspended off the ground Keeping your elbows tucked in and your body upright, slowly lower your body until your elbows form a 90-degree angle or you feel a slight stretch in your shoulders. Don’t forget to inhale. Exhale as you
Pelvic Tilt Into Bridge
Lie down with your feet on the floor, heels directly under your knees. Lift only your tailbone to the ceiling to stretch your lower back. (Don't lift the entire spine yet.) Pull in your stomach. To go into a bridge, lift the entire spine except the neck.
Bench dip on floor
Sit on the long edge of a flat bench, with your hands at your sides on the bench you're sitting on and your fingers facing your feet. Place your feet on the floor in front of you so your knees are a little more than a right angle. The smaller the angle, the easier
Dumbbell Pullover on Exercise Ball
Start by sitting on an exercise ball with a dumbbell in each hand. Slowly roll down making sure that your head and shoulders are on the ball and your feet are planted firmly on the floor in front of you. Extend the dumbbells behind your head pointed out right in front of you, then
Barbell Decline Pullover
Position a loaded barbell on the floor, at the head end of a decline bench. Lie supine (on your back) on the decline bench and hook your feet under the foot pads. Pick the barbell up from by your head using a narrow pronated (overhand) grip and press it up over your chest. Keeping your
Wheel Rollout
Hold the Ab Roller with both hands and kneel on the floor. Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position. Slowly roll the ab roller straight forward,
Triceps Dips Floor
Sit on the floor with your knees bent, feet on the floor, hands on the floor behind you with fingers pointing toward the body. To begin, lift hips off the floor. Slowly and gently bend your elbows and lower your body close to the floor. Keep abdominal muscles tight. Extend arms through the elbows and
Triceps Dip
Position your hands shoulder-width apart on a secured bench or stable chair. Slide your butt off the front of the bench with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Slowly bend your elbows
Superman Push-up
As an optional advanced starting technique, fall forward from standing into a push-up position. Keep your core tight and body straight as your hands make contact with the ground. Otherwise, get in the top position of a push-up, with your arms extended, back and neck in a straight line, and core tight. This will be
