Assume a high plank position and place your hands wider than shoulder width. Position your feet approx. shoulder width apart. Your arms should be perpendicular to the body. This will be your starting position. Keeping your body straight, lower your chest to the ground by…
Anterior Trunk Mobilization (LAX Ball to chest)
Similar to neck mobilization, use the power of your hands to pressure ball into your body. Place ball on chest, just underneath your clavicle or collarbone. Once pushed into chest, twist ball back and forth over tender area for 30-45s per side. You may do…
Chest Smash (with Softball/LAX Ball)
1. Lit on stomach with softball lodged between chest and ground 2. Roll ball around slowly until you find a tender spot on chest 3. Once found, floss in and out, slowly making small movements in and around the tender spot for 45-60 second. 4….
Side to Side Push Up
Assume a push-up position with your body straight, supported by your extended arms. Your hands should be outside of shoulder width. This will be your starting position. Initiate the movement by flexing the elbows and leaning to one side, lowering your torso to the ground….
Push Ups with Feet on Exercise Ball
Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length. Place your toes on top of an exercise ball. This will allow your body to be elevated. Lower yourself until your…
Push Up to Side Plank
Get into pushup position on the toes with your hands just outside of shoulder width. Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight. Do one pushup and as you come up, shift your weight on the left…
One Arm Dumbbell Bench Press
Lie down on a flat bench with a dumbbell in one hand on top of your thigh. By using your thigh to help you get the dumbbell up, clean the dumbbell up so that you can hold it in front of you at shoulder width….
Medicine Ball Push Up
Start in the push-up position on the floor, keeping your hips down and back flat. Place one hand on a medicine ball, while your other hand remains on the floor. Keep your feet spread fairly wide to help with stability. This will be your starting…
Med Ball Chest Push
Begin in a kneeling position holding the medicine ball with both hands tightly into the chest. Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible. Follow through by falling forward, catching yourself with your hands….
Isometric Chest Squeezes
While either seating or standing, bend your arms at a 90-degree angle and place the palms of your hands together in front of your chest. Tip: Your hands should be open with the palms together and fingers facing forward (perpendicular to your torso). Push both…
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