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
exercise physiology
strength
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
90 Degree Lateral Raise
Instructions:
1. Elbows bent at 90 degrees
2. Exhale as you raise the weight to shoulder level, Keep the 90 degree bend at the elbow, at the end weights should be in line with the shoulders
Supported Rotational Fitball Ab
Instructions:
1. Postion fitball to support lower back, using a prop to support the right arm
2. As you exhale, rotate, bring the left side body towards the right bent knee which is moving towards the chest.
3. Emphasis on lower core, strong rotation, and minimal movement of the ball, the pivot point is the core…..not bracing with the foot that remains on the floor
4. Repeat setup for opposite side
Stationary Half ball abs
Instructions:
1. Half ball turned upside down, chest should be directly over the middle, arms straight in a plank position
2. Pull one leg in, holding the knee as close to the chest as possible.
3. As you fatigue, allow the ball the wobble back and forth, keeping the emphasis on engagement of lower core
4. Return to start postion, pull in oppostite knee to chest
Side Plank with Rotation
Instructions:
1. Proper alignment. Elbow is directly under shoulder, ankles-hips-shoulders should be in a straight line
2. Feet may be stacked on top of each other, or easier variation is to bridge on bent knees
3. As you exhale, bring the top hand down reaching thru the side body allowing the top hip to rotate towards the floor
4. Inhale, come back to proper alignment as described in step 1
5. Omit the movement if shoulder pain arisis
Half ball crunch
Instuctions:
1. Position half ball to support the lower back and glutes slightly off the ground.
2. Keeping the lower core engaged and the bent knee relaxed. The pivot point is the core, not pushing on the bent leg
3. Using a fitball or hands extended overhead, exhale as you crunch moving the straight leg closer to the chest.
4. Utilize the full range of motion and emphasis on pivoting on the core
Stagnation Therapy 