Tube butt raise | Legs_lunge

Lunge+db raise1 Lunge+db raise2

Stand with feet shoulder width apart and hips in neutral position with db in your hands
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 lunging backwards lift your arms forward and up keeping the elbow semi-straight.
Pushing off front heel, raise to starting position.
Complete 12 reps before repeating with opposite leg.
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Step onto tubing with knees slightly bent.
Start position: Grasp handles with a reverse grip (palms up ) and shoulder width apart.
Arms should hang down at sides with elbows slightly bent.
Raise handles to front of body to shoulder eyes height keeping elbows only slightly bent.
Return to start position.
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.
Repeat 12 times
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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
Lift one foot up
Grab the ends of the band with one hand , arm fully extended
Pull arm backward, keeping elbow close to body and hand towards your navel by pinching shoulder blades together
Return to starting position.
Repeat 12 times with each side
Keep abdominals tight throughout exercise
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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 an overhand grip, palms facing forward, keeping 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 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 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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Balance arm raise on the ball1 Balance arm raise on the ball2

Lie face down with chest on the ball.
Take your hands and walk forward allowing the ball to roll under your body until your legs are supported by the ball .
Closer to the feet - harder 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 glutes
Extend one arm forward Keeping it straight
Maintain a flat back and do not allow your hips to sag toward the ground
When your arm is parallel to the floor return to the starting position.
Focus on slow, controlled movement – don’t cheat yourself by using momentum
Repeat 12 times with each side.
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Start by holding bar in front of you
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
To rise back up, tighten abs and contract glutes and press with your heel
Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle.
Row bar to the middle of your stomach , pinching shoulder blades in toward the spine as you row
Return to the starting position and repeat 12 times
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Start by holding dumbbells or bar at your side.
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
To rise back up, tighten abs and contract glutes and press with your heel
Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle.
Row dumbbells to sides, pinching shoulder blades in toward the spine as you row
Return to the starting position and repeat 12 times
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Stand with feet hip width and knees slightly bent.
Secure tube the at chest height.
Start position: Extend arms out in front at shoulder height and grasp each handle with a neutral grip (palms facing each other).
Bend at hips with back straight and knees bent .
With elbows slightly bent pull arms back by squeezing shoulders blades together.
Return to start position , repeat 12 times
Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.
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