Segmental Press Up Equipment Needed Open floor or yoga mat Instructions: Lie face down on the floor and place your hands just outside of your shoulders Start the movement by tilting your head back and looking up. Imagine that you are moving one segment of your spine...
Quadruped Rock to Squat Equipment Needed Open floor or yoga mat Instructions: Start on all 4s with your hands under your shoulders and your knees under, but slightly wider than your hips Find a neutral spine position (slight arch in low back) Rock back, maintaining...
3 Way Pull Apart 3-way pull apart The 3-way pull apart is a versatile upper body exercise designed to strengthen the shoulders, upper back, and core while enhancing shoulder stability and mobility. By using a resistance band, this exercise targets the rear deltoids,...
Reverse Nordic Curl Reverse Nordic Curl The reverse Nordic curl is a challenging bodyweight exercise that targets the quadriceps, hip flexors, and core, enhancing strength and mobility in the lower body. By kneeling and leaning backward while maintaining a straight...
Prone A (Shoulder Extension) Shoulder Extension (Prone ‘A’) The prone A, also known as shoulder extension, is a key exercise for improving shoulder stability, scapular control, and upper back strength. By lying face down with your arms extended along your...
