Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Point your fingertips to the top of your mat. Place your shins and knees hip-width apart. Center your head in a neutral position and soften your…
Superman
To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you (or behind you, thumbs facing up). This is the starting position. Simultaneously raise your arms, legs, and chest off of the…
Pyramid on Exercise Ball (hunched back, triangle shape)
Start off by rolling your torso forward onto the ball so your hips rest on top of the ball and become the highest point of your body. Rest your hands and feet on the floor. Your arms and legs can be slightly bent or straight,…
Hug Knees to Chest
Lie down on your back and pull both knees up to your chest. Hold your arms under the knees, not over (that would put to much pressure on your knee joints). Slowly pull the knees toward your shoulders. This also stretches your buttocks muscles. Hold…
Back Extensions (Hyperextensions)
Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction. With your…
Tire Flip
Begin by gripping the bottom of the tire on the tread, and position your feet back a bit. Your chest should be driving into the tire. To lift the tire, extend through the hips, knees, and ankles, driving into the tire and up. As the…
Hollywoods (Right Over Left)
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back…
Good Mornings
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back…
Glute Bridge (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…
Child’s Pose
Get on your hands and knees, walk your hands in front of you. Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine. Once you settle onto your heels, bring…
