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
Reverse Lunge
Reverse Lunge
Begin by standing with your legs hip distance apart, then lunge backward with one leg so that back knee touches the ground, then come back to stand.
Reverse Lunges are
Reverse Lunge Knee Lift w/ Hop
Reverse Lunge Knee Lift with Hop
Begin by standing with your legs hip distance apart, then lunge backward with one leg so that back knee touches the ground, then come back
Reverse Lunge Knee Lift
Reverse Lunge Knee Lift
Begin by standing with your legs hip distance apart, then lunge backward with one leg so that back knee touches the ground, then come back to stand,
Reverse Crunch with Optional Twist
Reverse Crunch with Optional Twist
Begin by lying on the ground with your legs in the air. Think about pressing through your heels to bring your feet closer to the sky