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…
Incline Dumbbell Press Reverse Grip
Lay on an incline bench holding a dumbbell in each hand. Begin with your arms extended above your torso with a supinated grip. Your back should be arched, feet driving through the ground, and lats tight. This will be your starting position. Lower the weights…
Feet Elevated TRX Push Up
Anchor your suspension straps securely to the top of a rack or other stable object. Leaning into the straps, take a handle in each hand and move into a push-up plank position. Next, elevate your feet onto a box or bench. You should be as…
Burpee to Medicine Ball Press
Start with a medicine ball a couple feet in front of you. With your feet about hip-width apart, squat down and place your hands on the medicine ball while simultaneously jumping your feet out into a plank position. Quickly jump your feet out into a…
Zottman Curl
Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Make sure the palms of the hands are facing each other. This will be your starting position. While holding the…
Suspended Curl (TRX)
Adjust the straps to put the handles around chest height. Facing the suspension system, grasp the handles with a supinated (underhand) grip. Keeping your body rigid, lean back allowing your elbows to straighten. This will be your starting position. Perform the movement by flexing the…
One Arm Plank Dumbbell Biceps Curl
Place a dumbbell on the ground and set-up in the “up” position of a push-up: arms extended, back and neck in a straight line, and core tight, so that your right hand is a few inches to the left of the dumbbell. Keep your feet…
Biceps SMR (Brachialis SMR with Foam Roller)
Lie on your side, with your upper arm against the foam roller. The upper arm should be more or less aligned with your body, with the outside of the bicep pressed against the foam roller. Raise your hips off of the floor, supporting your weight…
Barbell Curls Lying Against Incline Bench
Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position. While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out…