CORE STRENGTHNING

Lying on your back with your arms along your side. Squeeze the stomach muscles then your lower bottom muscles as you raise the hips off the ground. Hold this position for 10-30 seconds. Lower the back to the ground, but do not touch the ground, then raise buttocks off the ground again. Repeat the action as many times as possible.

CORE STRENGTHENING

Lean on the elbows, palms down, and on the toes, with the body extended as much as possible while trying not to arch the back and squeezing he stomach muscles. Hold this position for 10-30 seconds, breathing normally and facing the floor to avoid excessive tension in the neck. Repeat this action as many times possible.

BICEP AND FOREARM STRENGTHENING

Using a resistance tube, sitting on the ground with your legs out in front, hook the tube around your feet. Turn your palms to face the ceiling, resting on your legs. Using one hand at a time, keeping the wrist straight at all times, bring your hand towards your face. Repeat this action, rotating hands as many times as possible.

Standing with the resistance tube under one foot, hold the tube down towards your foot. Raise the tube straight to the side so your arm is straight. Keeping the wrist straight at all times.
To work the front of the Delts, raise the arm out towards the front on an angle.
Repeat this as many times as possible.

ROTOR CUFF STRENGTHENING

Using a resistance tube, hold one end at the belly button area and the other at your hip. Keeping the wrist straight at all times rotate the arm at the hip out to a 90 degree angle. Keep the elbow at the hip. This strengthens the muscles in-between the shoulder blades and over the blades. Repeat this action as many times possible.

TRAPS AND LATS STRENGTHENING

Using a resistance tube, sit on the floor with your legs out in front with a straight back. Hook the tube around your feet. Holding your arms out in front towards your feet, keeping elbows close to body and wrist straight at all times, pull the tube back towards your hips and squeeze the shoulder blades together. Repeat this action as many times possible.

TRICEP STRENGTHENING

Using a resistance tube, hold one end behind your back. Hold the other end at the back of your neck. Keeping the wrist straight at all times. Bring the hand at the neck out to the front of your body, making sure the arm stays close to the body. Repeat this action as many times possible.

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