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Overhead Circle - Wrist Tension
HOW : Start in a standing position. Bring your arms all the way up overhead. Apply tension to your wrist by either extending your fingers back or making a fist and bringing it forward. From here, perform arm circles with each arm for the prescribed...
Neck Circle - Scapula Depression
HOW : Start in a standing position. Hold your arms at your side but slightly away from your body. Reach out to each side causing your shoulder blades to pull down. From here, slowly rotate your head around in a circular motion for the prescribed...
Lat Pull Over - Dumbbell
HOW : Begin by lying on your back on a bench. Bend your knees and place your feet flat on the bench. Hold one end of a dumbbell straight up over your face keeping your elbows locked out. Let your arms and dumbbell go behind...
Lat Stretch - Dynamic
HOW : Lean against a wall with your back flat and feet out with a slight bend in your knees. Raise both arms up as you rotate your hands out. Try to get your elbows to touch each other. Do this in a slow and...
Forearm, Wrist, and Arm Circles
HOW : In a standing position with your arms at your side and your shoulder blades squeezed back, bend your elbows and rotate your arms out to the side as far as you can. From here, face your palms forward, point your fingers facing back...
FMS Quadruped Thoracic Spine Rotation
HOW : Begin by positioning yourself on both knees, sitting back on your heels with your feet straight and thighs together, arms on the ground and your elbows touching the top of your knees. From this position, place on hand behind your head. Rotate your...
Ab Wheel Roll Out
HOW : Place a pad on the ground and kneel down on it with both knees. Push your toes into the ground or point forward. Position the ab wheel in front of your holding it with both arms straight. Engage your core as you roll...
Kettlebell Swing
HOW: Set up a kettlebell in between your feet. Hip hinge to grab the kettlebell and elevate the bell until you are standing up tall. Keep your shoulder blades slightly pulled back. Now perform a kettlebell swing by staying stiff with your back, shoulders, and...
How To Perform A Safe & Smart Alternative To 1 Rep Max (1RM) Strength Testing
Follow along to learn some important tips about safely getting back into lifting!
Unilateral Farmer Carry - Kettlebell
HOW : While standing, grab onto a kettlebell or dumbbell, preferably one that is heavy. Walk forward while holding the weight on one side keeping your body upright. Walk for the prescribed amount of time or distance. FEEL : You should feel your core and...