Instructions:

• Sit on edge of a chair, holding sides of the seat for support, lean back and press upper back firmly against the chair.
• Lift legs off floor and bend knees to 90-degrees with calves parallel to floor.
• Slowly lower toes to touch the floor, be sure to use your abs to keep back from arching and keep upper body in place throughout move.
•  Return to start position and repeat.

Ball Incline Fly

Instructions:  

• Lie across the ball with your head and shoulders supported on the ball and with your legs bent and feet about two feet from ball.
• Extend arms overhead with palms facing away from you.
• Slowly separate your arms in a circular motion and bend your elbows slightly as you come down and rotate your palms to face each other.
• Return to start position and repeat.

Barbell Squat

Instructions:

• First place some sort of pad on the bar so it will be softer on your lower neck muscles.

• To get into position bring your feet forward and lean back into the bar so that it rests on the bottom part of your neck. Place it on the thicker muscle part of the trapezius (traps) muscle.

• After you are leaning on the bar bring your pelvis back so that your back is vertical (not an angle but straight up and down). Unhook the bar from the hook support and squat down with the bar until your rear is at about the level over your knees or slightly below. Extend the legs, standing back up and return to the start position.

   

Bicep Curl Balancing On Single Leg

Instructions:

• Begin by standing tall, bend one knee so that you are balancing only on a single leg, knee slightly bent.
• Stand tall with arms hanging down and palms facing each other. Bend your elbows to bring your hands to shoulders.
• Palms should end facing your shoulders.
• Return to start position and repeat.

Supine Hip Lift With Ball

Instructions:

• Lie on your back on the floor with your arms by your side and place both your heels on the ball.
• Keeping your legs stiff, (but don't lock out your knees) raise your pelvis up so your body forms a straight line at a about a 30-degree angle from the ground.
• Return to start position and repeat.

Tip: To make the move more challenging, place your arms closer together with palms facing up.

Chest Press

Instructions:  

• Sit back against pad with knees bent and about hip-width apart.

• Grasp handles which should be at about chest height.

• Push forward slowly but don't lock out elows.

• Return to start position and repeat.