1. From the normal Down Dog Pose, lift your left leg up in the air. 2. Once you are stable, begin to shift your weight into your left hand and right leg. 3. Pick your right hand up from off the ground. You have 3…
Extended Side Angle Pose
1. Stand upright. On an exhalation, raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. Turn your left foot in slightly to the right and your right foot out to the right 90 degrees….
Revolved Prayer Twist
In a lunge pose, bring your palms to touch at heart center. Hook your elbow outside the opposite thigh (if right leg up, then hook leg elbow across right quad). Continue to press your hands into each other for traction to open your chest towards…
Alternating Renegade Row
Place two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the kettlebells to support your upper body. You may need…
T Bar Row With Handle
Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end. Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs,…
Suspended Row (TRX if available)
Suspend your straps at around chest height. Take a handle in each hand and lean back. Keep your body erect and your head and chest up. Your arms should be fully extended. This will be your starting position. Begin by flexing the elbow to initiate…
Seated Cable Rows
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…
Rhomboids SMR (Foam Roller)
Lay down with your back on the floor. Place a foam roll underneath your upper back, and cross your arms in front of you, protracting your shoulders. This will be your starting position. Raise your hips off of the ground, placing your weight onto the…
Reverse Grip Bent Over Rows (Barbell)
Stand erect while holding a barbell with a supinated grip (palms facing up). Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you…
One Arm Dumbbell Row
Choose a flat bench and place a dumbbell on each side of it. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right…
