We have all heard the saying, “turn fat into muscle”.  Which never made much sense to me.  Even as a beginning workout enthusiast cutting my teeth at the local meat head parlor where I would spend hours a day working out and asking questions to just about anyone that I thought may know a little something about [...]

Preparation
1. Begin in a push-up position with legs fully extended
and back flat.
2. Hands should be at chest level, slightly narrower than
shoulder-width apart.
Movement
3. Draw abs in and activate glutes.
4. Perform a regular push-up, lowering body to ground.
Do not allow back to arch.
5. Push-up to original position.
6. Rotate entire body, so that it is turned 90 degrees
from [...]

Preparation
1. Begin with both feet shoulder-width apart, with
toes pointing forward and knees bent at a
five-degree angle.
Movement
3. Draw abs in and activate glutes.
4. Grab the barbell with both hands (grip slightly
wider than shoulder-width).
5. Maintaining a drawn-in position, contract the
glutes and lift the barbell until in a fully upright
position.
6. Retract shoulder blades and shrug shoulders up
toward ears.
7. [...]

Preparation
1. Lie on the floor on one side with the arm closest to
the floor outstretched and thumb facing upward.
2. Place the foam roll in the axillary area under the
armpit.
Movement
3. Draw abs in and activate glutes.
4. Slowly move back and forth to find the most tender
spot.
5. Once identified, hold tender spot until the discomfort
is reduced by [...]

Preparation
1. Sit on the floor with foam roll placed behind the back.
2. Cross arms to the opposite shoulder to clear the
shoulder blades across the mid-back. Lie back on top
of the foam roll so that it is positioned under the
upper back.
Movement
3. Draw abs in and activate glutes.
4. While maintaining abdominal stability, raise hips until
unsupported.
5. Slowly move [...]

Preparation
1. Place foam roll under mid-calf.
2. Cross left leg over right leg to increase pressure
(optional).
Movement
3. Draw abs in and activate glutes.
4. Slowly roll calf area to find the most tender spot.
5. Once identified, hold tender spot until the discomfort
is reduced by at least 75 percent.
6. Progress to the next tender spot and hold again.
7. Repeat [...]

Preparation
1. Stand with feet shoulder-width apart and pointed
straight ahead, and knees slightly flexed over second
and third toes.
2. Hold a barbell in both hands (palms facing up) with
arms extended in front of body.
3. Keep hips level.
Movement
4. Draw abs in and activate glutes.
5. Perform a barbell curl, by flexing both elbows, while
keeping the shoulder blades retracted.
6. Curl [...]

Preparation
1. Sit on a bench with feet shoulder-width apart and
pointed straight ahead, and knees over second
and third toes.
2. Hold a dumbbell in each hand with arms extended
at sides.
Movement
3. Draw abs in and activate glutes.
4. Perform a curl by flexing elbows, while keeping
shoulder blades retracted. Do not allow head to
jut forward.
5. Keep shoulder blades retracted throughout [...]

Preparation
1. Kneel on the side of a stability ball with one arm
supported on the ground.
2. Place one arm in a 90/90 position on ball.
Movement
3. Draw abs in and activate glutes.
4. Slowly rotate trunk forward around support arm until
a slight stretch is felt in the anterior shoulder region.
5. Hold for 20-30 seconds.
6. Switch sides and repeat.
7. [...]

Preparation
1. Kneel in front of stability ball.
2. Place arm on ball with thumb straight up in air
Movement
3. Draw abs in and activate glutes.
4. Maintaining core control, roll ball out until a
comfortable stretch is felt. As ball is rolled out,
posteriorly rotate pelvis.
5. Hold for 2-4 seconds for 5-10 repetitions.
6. Switch sides and repeat