Oblique Crunches on Ball

 
Lie sideways on a stability ball with your legs crossed over each other. Top leg crossed over in front of the leg nearest the ball. Rest an elbow and hand on the ball to support you. Place your other hand near your ear or behind your head. Without pulling on your neck, bring your elbow about halfway towards your hip. Return to starting position. After several reps, repeat movement on the other side.
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Back Rows

 
Grasp the handles with both hands, putting one foot on the foot pad and bending the knees. Slowly move back on the bench, putting your other foot on the foot pad until both knees are slightly bent. Sit straight with your head, neck and back aligned and arms straight. Slowly bring the handles toward your abdomen, keeping elbows in toward the body and shoulders down. Squeeze your shoulder blades together in back as if there were a pencil between them. Slowly return to starting position, controlling the weights as you do.
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Stability Ball Bridge

 

Lie with your upper back and head supported by a stability ball. Drop your hips towards the floor. Then lift your hips up toward the ceiling until your hips are aligned with your knees and shoulders. Hold for a count of ten. Then lower your hips again and repeat.

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Band Tricep Overhead Extensions

 

Grasp one of the handles of a resistance band with one hand, elbow bent overhead, and palm facing the ceiling. Use the other hand to grasp the middle of the band behind your back. The hand behind your back should not move but be stabilized. Lift the handle up toward the ceiling until your arm is completely straight. Contract your tricep at the top of the movement. Bend the elbow again and slowly lower handle behind you.

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Overhead Squats

 
Stand with your feet shoulder width apart and pointed straight ahead. Raise your arms up overhead, with your elbows completely straight. Sit back as if you were sitting on a chair, bending at the hips and keeping your knees behind your toes. If your knees come out over your toes, you need to rock back on your heels and bring your back forward more as you squat down.
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Plank

 
Face the ground and get into a pushup position. Next, bend at the elbows and curl your toes under to support your body. Your elbows should be directly underneath your shoulders. Straighten your head, neck, and back so that it is in alignment in one straight line. Keep your eyes looking at the floor. Slightly tilt your hips toward you and engage your abdominals. Do not let your back sag to the ground. Stay completely straight and hold for one minute.
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Tricep Dumbbell Extensions

 

Lie down face up on a flat bench. Grasp two dumbbells of equal weight. Straighten your arms above you, palms facing in toward each other. Slowly bend your elbows, keeping them pointed toward the ceiling and in toward your body, until the dumbbells are in line with your ears. Be careful to avoid contact with your head. Straighten your arms again, squeezing at the top to contract your triceps.

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Cable Bicep Curls

 
Stand straight with feet hip width apart, facing the cables. Grasp the straight handle bar at both ends and bend at the elbows to pull bar up toward you. Keep your elbows in. Slowly lower the bar 3/4ths of the way down then bring it back up. Do not use your body to move backwards to bring the bar up. Use only your biceps and keep your body/core still.
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Band Back Rows

Select a band with good resistance. Wrap the band twice around a sturdy pole that won’t move. Make sure both sides of the band and handles are of equal length. Grasp the handles with palms facing in toward each other. Pull back on both handles, keeping your elbows in to your sides and your shoulders down. Pull all the way back, squeezing your shoulder blades and your back. Hold for two seconds then return to starting position, keeping some resistance in the band at the end of the movement.
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