Exercise Library
UPPER BODY
90 DEGREE LATERAL RAISE
Equipment: 2 Dumbbells
Begin with elbows bent at 90 degrees at the waist, abduct both arms to shoulder height maintaining the 90 degree bend in the elbow. Hands maintain a neutral position.
LOWER BODY
CALF RAISES
Equipment: 2 Dumbbells
Start in a standing position with the heels lifted. Lower the heels and rise up onto the balls of the feet. Keep the legs as straight as possible. This can be performed with both feet or on a single leg.
CORE
BIRD-DOG
Equipment: Mat (optional)
Starting on the floor on hands and knees with wrists under shoulders and knees under hips. Extend one leg straight back until the foot is hip height. Flex the foot and keep the knee and hip pointing towards the floor. Extend the opposite arm forward to shoulder height keeping the muscles tight and the core engaged. Hold for a breath or two then switch sides.