Instructions:
1. As you exhale, pivot on the feet bringing the weight to your chest. Push weight over opposite shoulder of the front foot.
2. Inhale as you rotate to a lunge position
Author: chadharbaugh
Bench Kickouts-abs
Instructions:
1. Hands holding onto bench
2. As you exhale, kick legs out straight, chest up, core engaged.
3. Easier variation is sitting on the floor, hands to the side
1 Leg Fitball Bridge
Instructions:
1. Position foot so that the leg remains at 90 degree angle
2. Exhale pushing hips to ceiling keeping the core engaged
3. Arms crossed the chest for harder variation
Underhand Frontal raise
Instructions:
1. As you exhale keep a slight contraction in the Pectoralis muscle, slight bend in the elbow.
2. Movement is completed at shoulder height
Rotational Shoulder Press
Instructions:
1. This exercise may be done standing in an athletic position with knees bent and core engaged
2. Exhale, pushing weights up and back overhead,and keep the alignment of the hands and elbows. Tight, controlled rotation at the top
Military Shoulder press
Instructions:
1. This exercise may also be done on a supported bench
2. Maintain integrity of spine, shoulders back & core engaged
3. Weights start at shoulder height, exhale, push overhead keeping the weights out of your peripheral vision
Lateral/Frontal Combination
Instructions:
1. This exercise may be done seated on fitball or standing
2. As you exhale, bring 1 weight lateral and 1 weight in front ending at shoulder height
3. Switch rotation making the transitions smooth
Bicep Curl to Shoulder Press
Instructions:
1. This exercise may be done seated or standing, protect the lower back with bending the knees & core engaged in a standing position.
2. As you exhale, maintain the the elbow and hand alignment, rotating the weights at the top, make sure you push slighty back overhead
Lateral Raise with Balance
Instructions:
1. Weight starts in opposite hand of standing leg
2. Maintain correct posture, toes relaxed, core engaged
3. On the exhale, raise the weight to shoulder height.
Frontal Raise with Balance
Instructions:
1. Weight can start on same side or opposite side of standing leg. Hand stays on the waist.
2. Emphasis on standing tall, toes relaxed
3. Exhale, raising the weight slightly above shoulder height
Stagnation Therapy 