Bent over cable row | Back_Lats

Anchor tubing around leg of sturdy couch or chair
Stand with feet shoulder width apart and hips in neutral position
Lift chest, shoulders back, and tuck chin
Draw abs in, activate glutes
Grab the ends of the band in each hand with arms fully extended and bend at the waist until chest is at a 45-degree angle to the ground
Stabilize
Pull both arms backward, keeping elbows close to body and hands towards your navel, pinching shoulder blades together
Return to starting position.
Repeat 12 times
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Start by forming a parallel plank position with both feet on the ground and your hands on top of the stability ball, fingers pointing straight ahead, and aligned at the nipple line.
Place hands slightly wider than shoulder width
Start position: Extend your arms
Holding this parallel position bent your knees maintaining the plank position.
Maintain a flat back and do not allow your hips to sag toward the ground
Keep abs, glutes tight, and your hips level with the rest of your body.
Do 15 times
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Sit in a seated position and place a stability ball between your legs.
Tighten abs and activate glutes,
Straighten your legs and then bring your knees to your chest and lift the ball off the floor.
Return to the starting position.
Repeat 15 times .
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Step to the side with one foot 2-3 feet
Position dumbbells at ear level with overhand grip (palms facing forward) and elbows forming 90°bent
Lift chest, shoulders back, and tuck chin
Tighten abs, activate glutes
Stabilize
Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
DO NOT allow knee to extend past the big toe to prevent injury.
Pushing off heel, raise to starting position.
Remember to keep head and back upright in a neutral position.
Shoulders and hips should remain squared at all times.
Watch for proper knee alignment - do not let front knee extend past big toe or deviate from side to side
Back knee should not come in contact with floor.
Complete 12 reps before repeating with opposite leg
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Cross bb balance step up1 Cross bb balance step up2

Stand in front of of a box, platform or step ( between 10 and 18 inches high) with your left side
Lift chest, shoulders back and tuck chin
Place a barbell on you shoulders
Tighten abs, activate glutes
Step up laterally onto the box with right leg ,(cross step) knee directly over the toes
Push through front heel and stand upright, balancing on one leg and and lifting opposite leg so that hip and knee are bent at a 90-degree angle
Stabilize
Return lifted leg to the ground do 12 reps
Switch sides and repeat with opposite leg.
Be sure not to raise front heel from box while step down.
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Anchor tubing around leg of sturdy couch or chair
Stand with feet shoulder width apart and hips in neutral position
Chest out, shoulders back and head straight forward
Draw abs in, contract glutes
Grab the ends of the band in each hand with arms fully extended
Bending at the hips and knees, lower body until thighs are parallel to the ground.
DO NOT allow knees to extend past the big toes. Pretend like you are going sit in to the chair.
Keep weight over the middle of foot and heel, not the toes.
Don’t bend your elbows while squatting
Return to start position and repeat 12 times
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Anchor tubing around something sturdy on the chest level
Sit on fitness ball in upright position with feet shoulder width apart
Draw abs in, activate glutes
Grab the ends of the band with one hand with arms fully extended
Pull an arms backward, keeping elbows close to body and hands towards your navel by pinching shoulders blades together
Return to starting position.
Keep abdominals tight throughout exercise
Don’t raise shoulders to your ears . Indicator : you feel tense in the neck
Repeat 12 times with both sides
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Lie on the ball so that the ball is under your upper back. Drop your hips so that they are only a couple of inches off the floor.
Start with a dumbbell in each hand and arms extended up toward ceiling
Bend one elbow and lower until even with chest, keeping elbow at about 90 degrees and wrists directly above elbows
Return to starting position.
Be sure to keep abs and glutes tight.
Repeat 12 times with each side
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Stand in front of of a box, platform or step ( between 10 and 18 inches high) with your left side
Lift chest, shoulders back and tuck chin
Grasp dumbbells and let arms hang down at sides
Tighten abs, activate glutes
Step up onto the box with left leg , knee directly over the toes
Push through front heel and stand upright, balancing on one leg and move the back foot beside the front foot
Stabilize
Return lifted leg to the ground do 12 reps
Switch sides and repeat with opposite leg.
Be sure not to raise front heel from box while step down.
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Put one foot on a box, platform or step ( between 10 and 18 inches high)
Lift chest, shoulders back and tuck chin
Hold dumbbells to your sides
Tighten abs, activate glutes
Step backward with one foot 2-3 feet with one leg , keeping knee directly over the toes lower back knee.
DO NOT allow front knee to extend past the big toe to prevent injury.
Push through front heel and stand upright,
Repeat 12 reps
Switch sides and repeat with opposite leg.
Be sure not to raise front heel from box while step down.
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Kneeling push up1 Kneeling push up2

Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
Knees on the ground
Start position: Extend the elbows and raise the body off the floor.
Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the floor.
Return to the start position by extending at the elbows and pushing the body up.
Repeat 10-12 times
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