Exercises To Try

A few exercises you may want to try in your routine.
Exercise   Manual-Notes (if any)
Pushup Superman w/ Alternating Arms
Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground.
Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds.


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Hip Circles with stability ball
1. Sit on the floor and place a stability ball between your lower legs.
2. Squeeze the stability ball with your legs and raise your legs into the air.
3. Rotate your legs up and down opposite of each other to create a circular motion.
4. Continue for prescribed number of repetitions.

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Lower Abs In and Out
Sit in a seated position and place a stability ball between your legs.
Straighten your legs and then bring your knees to your chest and lift the ball off the floor.
Return to the starting position.


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Pushup Bridge
1. Get on your knees and place hands on the ground.
2. Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line.
3. Hold for the recommended number of seconds.

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DB Deadlift Curl and Press
1. Holding dumbells at your side proceed to squat down into a squat until the dumbells almost touch the ground.
2. Stand up and curl the dumbells to shoulder level.
3. Now press the dumbells up over your head until your arms are extended.
4. Return to the starting position and repeat.

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Dumbell Deadlift Row
1. Start by holding dumbells at your side.
2. Squat down until the dumbells almost touch the ground.
3. Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle.
4. Now pull the dumbells in towards your waist.
5. Return to the starting position and repeat.

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Squeeze, Twist and Crunch
1. Start position: Lie back onto floor or bench with legs extended and straight up squeezing a stability ball and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor and twist your shoulders leading with the right shoulder.
Return to start position and repeat with the other shoulder.


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Plank Knee-ins
1. Start by getting on your hands and knees in a push-up position.
2. Keeping your abs tight and your trunk parallel bring one knee in towards your chest.
3. Return the foot back to the starting position and repeat with the other leg.

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Mixed Grip Pullups
1. Start by holding onto the bar with one palm facing forward and the other palm facing backward.
2. Pull yourself up to a full pull up position and then return to the starting position.
3. Switch hands in the middle of the set or switch your hands on the next set

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Walking Lateral DB Lunge
1. Holding one dumbell between your legs take left foot and step 2-3 feet out to the left side (or the 3 oclock position). Lean torso forward and sit the right glute back. DO NOT allow lunging knee to extend past the big toe - may cause injury.
3) Pushing off lunging foot, return to start position.
4) Remember to keep head and back in a neutral position. Reaching forward should be performed at the hips and not the low back. Shoulders, hips, and front foot should point forward at all times.
5) Watch for proper knee alignment - do not let lunging knee extend past big toe or deviate laterally or medially. Opposite leg should remain straight during lunging phase as shown.


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Dumbbell Squat and Rotational Swings
1. Start position: Holding a dumbell in each hand start in squatted position with dumbells between legs.
2. Start movement by standing up and keeping arms straight rotate shoulders and trunk towards the left.
3. Return to the starting position and repeat to the other side.
4. Repeat for the prescribed number of repetitions.

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Shoulder Criss-Cross on the Ball
1. Start position: Maintaining stability, bring DBs to shoulders and press up positioning DBs above the chest with palms facing each other (neutral grip).
2. Keeping the elbows slightly bent, lower the DBs out and away from each other in an arcing motion with hands aligned with the nipple-line.
3. Let your upper arm go parallel to slightly past parallel to the ground then bring your arms up and across your body to the opposite shoulder. Return to the starting position.



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