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…
Opposite Arm & Leg Balance
Get down on the floor with your hands completely straight and under your shoulders (plank position). Tighten your core and extend one arm forward so that your shoulder is next to your ear. At the same time, straighten your opposite leg completely behind you. Perform…
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….
Kettlebell/Dumbbell One Arm Shoulder Press (upside down if prescribed)
Grab a kettlebell/dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the kettlebell/dumbbells upright on top of your thighs or stand up straight (perform on one leg, with kettlebell upside down,…
Kettlebell/Dumbbell One Arm Shoulder Press
Grab a dumbbell/kettlebell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight (depending on what is prescribed). Clean the dumbbell…
Anterior/Posterior Delt Smash (LAX Ball/Softball on Shoulder)
Lie on side, place LAX ball on shoulder and shift your weight into the ball until you feel a tender spot. Hold on that tender spot for 30-45s per side. Seek out the pain, and hold!
Wall Walk (Feet Up & Down Wall, Hands Forward & Back on Floor)
Begin in a push-up position with your feet against the wall. Walk your feet up the wall while simultaneously walking your hands back towards the wall. Keep your core as tight as possible. Walk up until you are as flat to the wall as you…
Wall Shoulder Tap (Feet on Wall, Hands on Floor)
Begin in a push-up position with your feet against the wall. Walk your feet up the wall while simultaneously walking your hands back towards the wall. Keep your core as tight as possible. Walk up until you are as flat to the wall as you…
Iron Cross (Dumbbells)
Stand with feet shoulder width apart holding a dumbbell in each hand. Now lift the arms to your sides so that your torso and the arms form the letter “T”. The arms should be parallel to the floor and perpendicular to each side of your…
Handstand Push Ups (Against Wall)
With your back to the wall bend at the waist and place both hands on the floor at shoulder width. Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your…
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