Lay on floor with shins at 90 degrees.
Place hands behind head.
Slowly lift head and chest from floor.
Caution
Counter Push-ups
Place hands on counter.
Keeping body straight, lower chest to counter.
Keep hands at height of nipples.
Caution
Squat Lifts
Stand upright, holding arms at side.
Squat so thighs are parallel to floor.
Lift arms as you squat.
Caution
Standing Arm Circles
Stand with arms outstretched to side.
Move arms in circular motion, clockwise then counterclockwise.
Move arms in ever smaller circles, feeling exercise in shoulder muscles.
Caution
Knee Push-ups
Kneel on ground with arm on floor in front of body.
Lower chest to floor, hands in alignment with nipples.
Keep abs tight, don’t let hips drop.
Caution
Tricep Dips
Place hands on chair behind you.
Feet on floor with shins at 90 degrees.
Drop body down and back, keeping body as close to chair as possible.
Caution
GF 04- Crunches
ACUTE
Crunches
Lay on floor with shins at 90 degrees.
Place hands behind head.
Slowly lift head and chest from floor.
Caution
Counter Push-ups
Place hands on counter.
Keeping body straight, lower chest to counter.
Keep hands at height of nipples.
Caution
Squat Lifts
Stand upright, holding arms at side.
Squat so thighs are parallel to floor.
Lift arms as you squat.
Caution
Standing Arm Circles
Stand with arms outstretched to side.
Move arms in circular motion, clockwise then counterclockwise.
Move arms in ever smaller circles, feeling exercise in shoulder muscles.
Caution
Knee Push-ups
Kneel on ground with arm on floor in front of body.
Lower chest to floor, hands in alignment with nipples.
Keep abs tight, don’t let hips drop.
Caution
Tricep Dips
Place hands on chair behind you.
Feet on floor with shins at 90 degrees.
Drop body down and back, keeping body as close to chair as possible.
Caution
Core Push-ups
ACUTE
Crunches
Lay on floor with shins at 90 degrees.
Place hands behind head.
Slowly lift head and chest from floor.
Caution
Counter Push-ups
Place hands on counter.
Keeping body straight, lower chest to counter.
Keep hands at height of nipples.
Caution
Squat Lifts
Stand upright, holding arms at side.
Squat so thighs are parallel to floor.
Lift arms as you squat.
Caution
Standing Arm Circles
Stand with arms outstretched to side.
Move arms in circular motion, clockwise then counterclockwise.
Move arms in ever smaller circles, feeling exercise in shoulder muscles.
Caution
Knee Push-ups
Kneel on ground with arm on floor in front of body.
Lower chest to floor, hands in alignment with nipples.
Keep abs tight, don’t let hips drop.
Caution
Tricep Dips
Place hands on chair behind you.
Feet on floor with shins at 90 degrees.
Drop body down and back, keeping body as close to chair as possible.
Caution
k 11- Squats
ACUTE
Crunches
Lay on floor with shins at 90 degrees.
Place hands behind head.
Slowly lift head and chest from floor.
Caution
Counter Push-ups
Place hands on counter.
Keeping body straight, lower chest to counter.
Keep hands at height of nipples.
Caution
Squat Lifts
Stand upright, holding arms at side.
Squat so thighs are parallel to floor.
Lift arms as you squat.
Caution
Standing Arm Circles
Stand with arms outstretched to side.
Move arms in circular motion, clockwise then counterclockwise.
Move arms in ever smaller circles, feeling exercise in shoulder muscles.
Caution
Knee Push-ups
Kneel on ground with arm on floor in front of body.
Lower chest to floor, hands in alignment with nipples.
Keep abs tight, don’t let hips drop.
Caution
Tricep Dips
Place hands on chair behind you.
Feet on floor with shins at 90 degrees.
Drop body down and back, keeping body as close to chair as possible.
Caution
TR 10- Plank Alternating Lateral Arm Lift
ACUTE
Crunches
Lay on floor with shins at 90 degrees.
Place hands behind head.
Slowly lift head and chest from floor.
Caution
Counter Push-ups
Place hands on counter.
Keeping body straight, lower chest to counter.
Keep hands at height of nipples.
Caution
Squat Lifts
Stand upright, holding arms at side.
Squat so thighs are parallel to floor.
Lift arms as you squat.
Caution
Standing Arm Circles
Stand with arms outstretched to side.
Move arms in circular motion, clockwise then counterclockwise.
Move arms in ever smaller circles, feeling exercise in shoulder muscles.
Caution
Knee Push-ups
Kneel on ground with arm on floor in front of body.
Lower chest to floor, hands in alignment with nipples.
Keep abs tight, don’t let hips drop.
Caution
Tricep Dips
Place hands on chair behind you.
Feet on floor with shins at 90 degrees.
Drop body down and back, keeping body as close to chair as possible.
Caution
Knee Push Ups
ACUTE
Crunches
Lay on floor with shins at 90 degrees.
Place hands behind head.
Slowly lift head and chest from floor.
Caution
Counter Push-ups
Place hands on counter.
Keeping body straight, lower chest to counter.
Keep hands at height of nipples.
Caution
Squat Lifts
Stand upright, holding arms at side.
Squat so thighs are parallel to floor.
Lift arms as you squat.
Caution
Standing Arm Circles
Stand with arms outstretched to side.
Move arms in circular motion, clockwise then counterclockwise.
Move arms in ever smaller circles, feeling exercise in shoulder muscles.
Caution
Knee Push-ups
Kneel on ground with arm on floor in front of body.
Lower chest to floor, hands in alignment with nipples.
Keep abs tight, don’t let hips drop.
Caution
Tricep Dips
Place hands on chair behind you.
Feet on floor with shins at 90 degrees.
Drop body down and back, keeping body as close to chair as possible.
Caution
TR 15- Plank with isolated tricep extension
ACUTE
Crunches
Lay on floor with shins at 90 degrees.
Place hands behind head.
Slowly lift head and chest from floor.
Caution
Counter Push-ups
Place hands on counter.
Keeping body straight, lower chest to counter.
Keep hands at height of nipples.
Caution
Squat Lifts
Stand upright, holding arms at side.
Squat so thighs are parallel to floor.
Lift arms as you squat.
Caution
Standing Arm Circles
Stand with arms outstretched to side.
Move arms in circular motion, clockwise then counterclockwise.
Move arms in ever smaller circles, feeling exercise in shoulder muscles.
Caution
Knee Push-ups
Kneel on ground with arm on floor in front of body.
Lower chest to floor, hands in alignment with nipples.
Keep abs tight, don’t let hips drop.
Caution
Tricep Dips
Place hands on chair behind you.
Feet on floor with shins at 90 degrees.
Drop body down and back, keeping body as close to chair as possible.
