RUBBER-BAND ROW
Getting Started
Extend arms at chest level.
1 Hook a rubber band around a sturdy apparatus.
2 Stand facing the apparatus, with your feet shoulder-width apart and pointing straight ahead, and your knees over your second and third toes.
3 Hold the rubber bands with your arms extended at chest level.
Movement
Do not allow head to jut forward.
4 Draw in your abs and squeeze your glutes.
5 With your knees slightly flexed, row the cable by flexing your elbows.
6 Bring your thumbs toward your armpits, keeping your shoulder blades together and your shoulders relaxed.
7 Do not allow your head to jut forward.
8 Hold the position.
9 Slowly return your arms to the original position by extending your elbows.
SHOULDERS
Hold dumbells at shoulder level.
STABILITY DUMBBELL SHOULDER PRESS
Getting Started
1 Sit on a stability ball.
2 Keep your feet pointed straight ahead.
3 Hold the dumbbells at shoulder level with your palms away.
Draw in abs and squeeze glutes.
Movement
4 Draw in your abs and squeeze your glutes.
5 Press the dumbbells overhead until both arms are fully extended, with your palms facing away.
6 Your arms should be slightly in front of your ears.
7 Hold the position.
8 Slowly return the dumbbells back to your chest and repeat.
