Adduction with tube or cable | Legs_lunge

Start by standing with the working leg next to band and fixed object.
Wrap the band around the working leg.
Stand with hips in neutral position
Chest out, shoulders back and head straight forward
Draw abs in, activate glutes
Proceed to bring the working leg across the other leg and body away from the fixed point of the band.
Repeat 12 and then repeat with the other side
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Arm swing on the ball Black1 Arm swing on the ball Black2

Place neck and shoulders on a fitness ball with back and hips parallel to the floor
Place a dumbbell in each hand above your chest.
Simultaneously shift one hand towards your legs and the other hand above your head.
Keep you butt and abs tight.
Repeat this movement the opposite direction for 16 times
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Lie face down with chest supported by a stability ball.
Feet should be wider than shoulder width apart for stability
Start position: Hold DB’s in each hand with neutral grip
Raise elbows the shoulder level and keeping 90 degree bent .
Hold dumbbells in each hand with palms facing down.
Keep elbows bent at a 90 degree angle
Rotate shoulders to lower dumbbells until they are parallel to the floor
Keep elbows at 90 degree thought exercise.
Try to focus on just rotating your shoulder and working the rotator cuff muscles.
Repeat 12 times
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Stand with feet shoulder width apart and hips in neutral position
Place barbell above your head
Lift chest, shoulders back, and tuck chin
Tighten abs, activate glutes
Step backward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
DO NOT allow front knee to extend past the big toe to prevent injury.
Pushing off front 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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Place neck and shoulders on a fitness ball with back and hips parallel to the floor
Start with a dumbbell in each hand and arms extended up toward ceiling
Bend elbows and lower until even with chest, keeping elbows at about 90 degrees and wrists directly above elbows
Return to starting position.
Be sure to keep abs and glutes tight.
Repeat 12 times
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Stand with feet shoulder width apart and hips in neutral position
dumbbells in each hand and to your sides
Lift chest, shoulders back, and tuck chin
Tighten abs, activate glutes
Step forward with one foot 2-3 feet placing back leg in line with front leg (cross step)
Lower back knee, forming a 90° bend at the front hip and knee.
DO NOT allow front knee to extend past the big toe to prevent injury.
Pushing off front 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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Lie face down on a stability ball with the ball positioned under your hips and your feet on the floor
Extend arms above the head
Slowly raise your upper body parallel to your hips, raising your shoulders up towards the ceiling
Keep arms straight and near your ears.
Return to the starting position and repeat
You should only raise a couple of inches.
Do not forcefully hyperextend or extend past your body’s range of motion to avoid risk of injury
Repeat 12 times
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Step onto tubing with knees slightly bent.
Start position: Grasp handles with an overhand grip (palms down) and shoulder width apart.
Arms should hang down at sides with elbows slightly bent.
Raise handles to front of body at shoulder height keeping elbows only slightly bent.
Return to start position and repeat 12 times
Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury.
Keep shoulders stabilized by squeezing shoulder blades together throughout movement.
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Stand with feet shoulder width apart and hips in neutral position
Lift chest, shoulders back, and head forward
Draw abs in, activate glutes
Grasp the barbell by positioning hands slightly wider than shoulder width grip
Bend the knees slightly, shins vertical, hips back and back straight
Bending at the hips, lower torso to approximately parallel to the floor , keeping knees slightly bent and back straight
Lower the bar by pushing the hips back, bending only slightly at the knees, unlike when squatting
In one continuous motion, bring barbell up above your head
Focus on slow, controlled movement – don’t cheat yourself by using momentum
Slowly return to starting position
Repeat 12 reps
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Stand with feet shoulder width apart and hips in neutral position
Grasp DB and place it in front of your chest with elbows slightly bent
Lift chest, shoulders back, and tuck chin
Tighten abs, activate glutes
Stabilize
Step backward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
While holding the dumbbell l with both hands out in front of your body rotate your trunk maintaining the ball position. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
Return back and
Pushing off front heel, raise to starting position.
Complete 12 reps before repeating with opposite leg.
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Lie face down with chest on the ball.
Take your hands and walk forward allowing the ball to roll under your body until part of your legs between knees and feet, are supported by the ball .
Closer to the feet - harder an exercise
Start position: With arms fully extended, place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line.
Tighten abs, activate glute
Once your body is stabilized in this plank position slowly drive your knees in towards your chest bringing the ball with you.
Return to the starting position and repeat. Keep your abs tight and your hips parallel with your body.
Repeat 12 -15 reps
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