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LOWER BACK EXTENSIONS
Lie flat on the floor with hands against your forehead. Raise
chest 3-5 inches from floor and hold for a two count. Make sure
you are pressing your pelvis into floor during the movement.
Return to the floor an repeat. |
BRIDGE
Lie flat on the floor, and press your self up on your forearms
and toes. Keep your back straight and your abdominals tight
. Hold for 30 or more seconds. |
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UPPER CRUNCH
While lying flat on the floor, with your feet flat on the floor,
and hand placed behind your head. Raise shoulders off the mat
while pulling abdominals in as far as you can. |
MEDICINE BALL CRUNCH
While lying flat on your back, with your feet on the floor.
Bring the medicine ball above your head as you raise your shoulders
off the mat. |
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LOWER ABDOMINAL LIFT-PART 1
While lying flat on the floor. Hold legs in a 45 degree angle.
Make sure your lower back is pressed to the floor. |
LOWER ABDOMINAL LIFT-PART 2
Raise legs toward chest so that hips are lifted slightly from
the floor. Return legs to 45 degree angle and continue with
the set.
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FLAT BENCH PRESS-PART 1
From starting position using a wide grip, lower bar to just
above your chest while keeping elbows out away from body. |
FLAT BENCH PRESS-PART 2
From a lowered position just above the chest wide grip, press
bar to starting position. Try not to lock elbows completely.
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BEHIND THE NECK PRESS-PART
1
With a medium grip, squeeze back together and lower the bar
to the middle of your head. |
BEHIND THE NECK PRESS- PART
2
From behind your head return the bar to a straight arm position. |
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STIFF LEGGED DEADLIFT-PART
1
From a standing position and back straight bend forward.
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STIFF LEGGED DEADLIFT-PART
2
With knees nearly locked and back flat, straighten back to upright
position. |
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SQUAT
Keep back straight and head looking upward bend knees until
thighs are parallel to the floor. Try and keep your knee from
moving past your toes.
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FRONT LUNGE
With legs shoulder width apart, head up and back straight, step
forward bending the leg until thigh is parallel to the floor.
Return and alternate legs. |
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SIDE LUNGE
With legs shoulder width apart, head up, and back straight.
Step to the side making sure that knee does not extend past
your toe, then return to starting position. Repeat alternating
sides.
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MEDICINE BALL TWISTS
While sitting on the floor with knees slightly bent, hold the
ball in front of the body. While maintaining an angle of your
upper body, rotate to one side and touch the floor with the
ball. Rotate back to the middle and repeat on the other side. |
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