Kneeling Push-ups Start kneeling on the ground with your weight on your hands and knees. Focus on keeping your abs tight and your body as straight as possible from knees to shoulders. Stop if you feel pain in your back or if your low back cannot stay straight. Use your arms to push your body […]

Split Squat (holding on) Start with one leg forward and one leg back (this is called a split stance). In this variation, you should hold on to something stable, so you don’t have to worry about stabilization/balance as much. As your ability improves, you can hold on less, but it’s still a good idea to […]

Reverse Fly with Scapular Squeeze Start in a standing position with good posture and your arms straight out in front with your hands just below shoulder level. Keep your shoulders as relaxed as possible and slowly move your arms horizontally out to the side until it feels like they can’t move any further. At that […]

Palms Up, Front Shoulder Raises Start in a standing position with good posture and your arms at your sides. Hold a light weight in each hand with your palms facing forward and keep a small bend in each elbow. Start the movement by raising your arms forward an up and stop when your hand is […]

Squat (holding on) Start in a standing position with your feet about shoulder width apart or a little wider. Toes should be pointed straight ahead or turned out somewhat. In this variation, you should hold on to something stable, ideally around waist level. That way, you can use your arms for stability/support, although you still […]