Seated Curl and Press
Seated Curl and Press
Have a seat on a stability ball or a bench while holding dumbbells in each hand. Curl the dumbbell up then press the weights overhead, then lower
Barbell Strict Press
Barbell Strict Press
Begin with a barbell across your chest/ collar bones with your elbows high, standing up straight and your feet hip distance, facing forward. Keep your core tucked in
Scissor Kicks
Scissor Kicks
Lie on your back with your feet a few inches in the air, then kick them away from each other, then one across the other back and forth. You
Scapular Retraction Push Ups
Scapular Retraction Push Ups
Start in a plank position on your flexed toes and wrists, elbows and shoulders all in one straight line. Keep your quads and core engaged (abs, glutes)
Scarecrows
Scarecrows
Hold a light dumbbell or plate in each hand and slightly lean over. Start with your arms in a goal post position. You don't want to move your arms up
Scapular Retraction Pull ups
Scapular Retraction Pull ups
Hold onto a pull up bar overhand with your core engaged (squeeze your butt and your abs, and toes pointed slightly out in front of you) then
Serratus Anterior Activation
Serratus Anterior Activation
Use a fairly light resistance band and wrap it around your forearms so your inner arms/ palms face each other, then pin a foam roller between your wrists
Ring Rows
Ring Rows
These can be done with rings or a TRX hanging from a rig or pull up bar. Begin by holding the rings so your palms face each other and