PURPOSE: Strengthens lats, shoulders, mid and low traps POSITIONING: Chin up bar Overhand grip, just fists wider than shoulder FORM: Engage upper back to set scapula Pull straight up keeping low body relatively still Bring chin to bar then lower…

PURPOSE Develop awareness and endurance of deep postural muscles and neutral spine POSITIONING Hip width athletic stance Tubing over crown of head, drawing spine out of pelvis to stand stall Retracted chin and slight bend in knees FORM Hold position…

PURPOSE: Increase length in hamstrings and lower back POSITIONING: Wide stance Bent over forwards with legs straight FORM: “Walk” the hands around from one foot to the other. Pause for 5 seconds and then walk back to start position TIPS:…

PURPOSE Strengthen glutes, hamstrings and back POSITIONING: Hip width stance w chest above hips Wide grip on BB FORM: Engage core and upper back Lower BB down to mid shin Keep shoulders over the bar and make sure back is…

PURPOSE Strengthen glutes, quads POSITIONING: Narrow stance BB on shoulders FORM: Sit back and down into squat Feel activation in glutes and return back to standing position TIPS: Keep core engaged Check form in mirror APP – WEBSITE – ONLINE…

PURPOSE Strengthens chest, triceps, core POSITIONING Face down Hands thumbs length apart Feet together FORM Lower chest towards floor Push back up to start position and repeat TIPS Engage core to ensure back stays supported and does not sag APP…

*PURPOSE* • Strengthen grip, legs and core • Anaerobic conditioning *POSITIONING* • Athletic standing stance • Holding DBs at side *FORM* • Walk forward in a straight line • Keep chest up and hold good posture APP – WEBSITE -…

*PURPOSE* • Strengthen grip and legs • Aerobic conditioning *POSITIONING* • Athletic standing stance • Holding DB at side *FORM* • Walk forward in a straight line • Keep chest up and hold good posture APP – WEBSITE – ONLINE…

PURPOSE: Strengthen back and support shoulder function POSITIONING: Athletic stance Flexed right over at hip, BB resting on floor Overhand grip on BB, arm hanging straight down FORM: Pull the BB into the lower rib cage Make sure shoulder retracts…

PURPOSE • Increase strength in chest, shoulders and triceps POSITIONING • Lying on bench • Feet on floor • Grip on BB slightly narrower than shoulder width FORM • Lower the BB down to 2 inches above level of chest…