Preparation
1. Stand facing a cable machine, with feet shoulder-width
apart and pointing straight ahead, and knees over
second and third toes. Knees should be slightly flexed.
2. Hold cables, with arms extended at chest level.
Movement
3. Draw abs in and activate glutes.
4. Perform extension of the shoulders, by bringing arms
to the side of the body, while retracting and
depressing the [...]

Preparation
1. Begin by grasping a pull-up bar with palms either
facing body or away from body and hands slightly
wider than shoulder-width apart.
2. Keep trunk straight and bend knees at a 90-degree
angle.
Movement
3. Draw abs in and activate glutes.
4. While performing a drawing-in maneuver, pull chest
up to bar, by flexing at elbows and retracting and
depressing shoulder blades.
5. Keep [...]

Preparation
1. Stand with feet shoulder-width apart, toes pointing
straight ahead, and knees over second and third toes.
2. Rest barbell on shoulders, behind neck, with hands
grasping the bar wider than shoulder-width apart.
Movement
3. Draw abs in and activate glutes.
4. Slowly begin to squat down, bending knees and
flexing hips, keeping feet straight. Do not allow any
internal rotation at the [...]

Preparation
1. Stand in front of a box (six to 24 inches high), with
feet shoulder-width apart and pointed straight ahead.
Movement
2. Draw abs in and activate glutes.
3. Step onto a box with one leg, keeping foot pointed
straight ahead and knee lined up over midfoot.
4. Push through heel and stand up straight
5. Step off the box, maintaining optimal [...]

Preparation
1. Barbell should be on the ground.
2. Begin with both feet shoulder-width apart, with toes
pointing forward and knees over second and third toes.
Movement
3. Draw abs in and activate glutes.
4. Squat down and grab the barbell with both hands
(grip slightly wider than shoulder-width).
5. Drive through the heels, contract the glutes and lift
the barbell until in a [...]

Preparation
1. Stand with feet shoulder-width apart, pointed straight
ahead, and knees slightly flexed over second and third
toes.
2. Grasp a cable, with palms facing each other and
elbows flexed at 90-degree angles.
3. Keep shoulder blades retracted and depressed.
Movement
4. Draw abs in and activate glutes.
5. Extend triceps, by pushing hands toward the ground
until arms are fully extended.
6. Hold.
7. Slowly [...]

Preparation
1. Lie on flat bench, with knees bent.
2. Feet should be flat on the bench, shoulder-width
apart, with toes pointing straight ahead.
3. Hold dumbbells in each hand, with elbows pointing
toward the sky.
Movement
4. Draw abs in and activate glutes.
5. Extend elbows until arms are straight up in the air.
6. Hold.
7. Slowly lower dumbbells toward the side of [...]

Preparation
1. Lie prone on a stability ball with abdomen on ball.
2. Keep feet, knees and hips extended.
3. Hold dumbbell in each hand with arms in front of
the stability ball.
Movement
4. Draw abs in and activate glutes.
5. Raise both arms, thumbs up, into a “T” position.
6. Keep shoulder blades retracted and depressed
throughout the exercise. Do not allow [...]

Preparation
1. Sit on a bench, feet flat on floor, shoulder-width apart,
and toes pointing straight ahead.
2. Hold one dumbbell in each hand, with palms facing
away from body.
3. Begin with elbows near sides of body and hands at
chest level. Shoulders should be externally rotated as
far as possible with scapulae in a retracted and
depressed position.
Movement
4. Draw abs in [...]

Preparation
1. Lie flat on an incline bench, feet flat on floor and toes
pointing straight ahead.
2. Hold a barbell and grasp the bar, with hands slightly
wider than shoulder-width apart.
Movement
3. Draw abs in and activate glutes.
4. Lower the bar toward the top of the chest in a
controlled fashion, by flexing elbows and retracting
and depressing shoulder blades. Avoid [...]