Stand erect with your feet hip-width apart, chest out and shoulders back, maintaining the natural curvature in your back. Your knees should be unlocked and arms by your sides. This is your start position. Keeping your leg straight and maintaining the natural curvature in your…
Yoga Push-Ups Complex with T-Spine
Wall Sit Leg Extensions
Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip-distance apart. Bending your knees, slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over…
Piriformis Stretch (Basic)
Lie on your back. Bend your right knee so that your right foot is flat on the floor. Cross your left leg over your right so that your left ankle rests on your right knee. Use your hands to grab hold of your left knee…
Half Pigeon (Piriformis)
Place your hands in front of your left shin and use your arms to keep your torso upright. For the final version, keep moving your left foot forward, working to make your left shin parallel to the front edge of your mat. Make sure that…
Partner Suitcase Carry Competition
Place a dumbbell on the floor in front of you, making sure you have enough open space to walk. If you can’t reach the floor safely without rounding and twisting your back, elevate the weight off the floor. (When doing this as a competition, start…
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 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…