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…
Crow Pose
Begin by standing at the top of your mat in Mountain Pose (Tadasana) with your arms at your sides. Bend your knees and lower your hips, coming into a (frog) squat. Drop your torso slightly forward and bring your upper arms to the inside of…
Single Dumbbell Raise
With a wide stance, hold a dumbbell with both hands, grasping the head of the dumbbell instead of the handle. Your arms should be extended and hanging at the waist. This will be your starting position. Raise the weight until it is above shoulder level,…
Bench (Chair) Upper Body Stretch
Sit on the edge of a chair, gripping the back of it. Straighten your arms, keeping your back straight, and pull your upper body forward so you feel a stretch. Hold for prescribed amount of time See video here.
Suspended Back Fly (TRX)
Adjust the straps to place the handles at the appropriate height. Grasp the handles with both hands with your palms facing each other. With your arms extended, lean back and adjust your relative position to change the degree of difficulty. With your body straight and…
Clean and Press
Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point…
Clean and Jerk
With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the…
Flat Band Pull Apart (Standing or on bench or floor)
Begin with your arms extended straight out in front of you, holding the band with both hands. Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides. Keep your elbows extended as you perform the movement, bringing the…
