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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Stand with feet shoulder width apart and hips in neutral position
Lift chest, shoulders in and tuck chin
Tighten abs, activate glutes
Position dumbbells at ear level with overhand grip (palms facing forward)
Keeping elbows at a 90-degree angle, press hand up above head keeping wrist over the elbow and arm to side of body at all times
Return to starting position and repeat 12 times with each side
Keep your balance with your torso not your foot
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Start on all fours with your back flat
Tighten abs, activate glutes
Slowly raise the right arm (thumb up) and the left leg, toes pointed away from the body
Keep arm and leg straight and raise until even with back
Slowly return arm and leg to the floor
Repeat with opposite arm and leg
Focus on slow, controlled movement – don’t cheat yourself by using momentum
One set is 10 reps per side – hold for 1 second per rep;
Do not arch back.
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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 (palms facing each other) and rest DB’s on floor directly under shoulders.
With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level and squeeze shoulder blades together at top of movement.
Think about raising elbows not hands.
Return to start position
Remember to pinch shoulder blades together first and after raise elbows.
Don’t bent wrists.
Keep upper body stable and abdominals tight throughout exercise by drawing stomach in toward spine.
Repeat 12 times
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Stand in front of of a box, platform or step ( between 10 and 18 inches high)
Lift chest, shoulders back and tuck chin
Place a barbell on you shoulders
Tighten abs, activate glutes
Step up onto the box with one leg , knee directly over the toes
Push through front heel and stand upright, balancing on one leg and lifting opposite leg back and up , contracting your buttocks
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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Start by lying on back with hands to your sides on the floor
Place medicine ball between you knees
Draw in abs toward your spine, exhale, and raise both legs toward chest, keeping back firmly on floor
Pelvic goes to the ribcage
Exhale while raising legs and inhale while lowing
Make sure not to arch back as you lower or raise legs. Remember no pain in the low back
Don’t swing legs
Return to starting position and repeat 15 times
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Stand in front of of a box, platform or step ( between 10 and 18 inches high)
Place a barbell on you shoulders
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 one leg , knee directly over the toes
Push through front heel and stand upright, balancing on one leg and lifting opposite leg laterally , contracting your buttocks
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 or use cable machine
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
Pull your hands back and up towards your spine remembering to keep your arms straight.
Return to starting position
Repeat for 12 times
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Sit in an upright position on a ball with a dumbbell in each hand. (You may rest each DB on the corresponding thigh.)
Start position: Place neck and shoulders on a fitness ball
bring the dumbbells to your shoulders.
Keep back and hips parallel to the floor
Lift one leg off the floor and keep it parallel
Stabilize
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.
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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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