3 Way Pull Apart

3 Way Pull Apart

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3 Way Pull Apart Equipment Needed Light resistance band Instructions: Sit or stand and hold the band in front of you with arms straight and either a palm up or palm down grip Pull the band apart with arms at shoulder height, making a ‘T’ Return to the starting...
Prone A (Shoulder Extension)

Prone A (Shoulder Extension)

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Prone A (Shoulder Extension) Equipment Needed Open floor or yoga mat Instructions: Lie face down with your arms at your side palms down Begin the movement by pulling your shoulder blades back towards your spine As your shoulder blades come back, lift your arms in the...
Plank to Table Top

Plank to Table Top

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plank to Table top Equipment Needed Open floor or yoga mat Instructions: Start by lying on the floor, face down Press up into the top of a push-up Make sure your pelvis is tucked and that you are pressing firmly through your shoulders  Lift up one hand and swing the...
Bird Dogs

Bird Dogs

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Bird Dogs Equipment Needed: Yoga mat or open floor Instructions: On all fours, being with a neutral (slightly arched) spine Without losing your spinal position reach one arm overhead and kick the opposite leg straight back Hold for a 2+ count Return to the starting...
Pull-Apart With Cervical Movements

Pull-Apart With Cervical Movements

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Pull-Apart With Rotation Pull-Apart With BobbleHead Equipment Needed Light resistance band Instructions: Sit or stand and hold the band in front of you with arms straight and either a palm up or palm down grip Pull the band apart with arms at shoulder height, making a...