Lying on your back on the floor/mat with your arms out to the side. Legs together. Lift one leg straight up.
Lying face down onto a mat or the floor. Place your hands underneath your shoulders.
Lying supine on the floor or mat, body in the sit up position. Interlock you hands behind your head.
Standing with your hands by your side. Lift arms in front of body turning the fingers of one hand up and grasping them with the other hand.
Sitting on the floor with the hands hip width apart and slightly behind the body. Fingers pointing forwards.
Standing with your palms together, in front of your body with your fingers extended up.
Kneeling on all fours on a mat. Fingers facing forwards.
Position your back against the wall with your heels touching the wall. place the back of your hands against the wall, above your head.
You can either sit down or stand up make sure your up tall. Bringing your arms behind your body interlocking your fingers.
Stand feet hip width apart facing the box, step or wall. Dumbbells relaxed by side.
Note: To prepare for any exercise you can relax dumbbells by your side and externally rotate them until your shoulder are back and down then return dumbbells to starting position, maintaining the new position.
Stand with feet shoulder width or slightly narrower, toes pointing forward (turn toes out slightly for women). Hold dumbbells to your side.
Note:To prepare any exercise it is important to set your posture. You can relax dumbbells by your side and externally rotate them until your shoulder are back and down then return to starting position.
Start with feet hip width apart. Shoulders back and down. Back in neutral position, core slightly braced.
Note:To prepare shoulder posture you can relax dumbbells by your side and externally rotate them until your shoulder are back and down then return to starting position maintaining the new shoulder position. Flexibility through your hip flexors is important so stretching your hip flexors before you start the exercise will reduce injury risk.
Standing up with the dumbbells in an overhand grip. Feet hip width or slightly wider, lifting your arches slightly while maintaining contact with the big toe. Soften the knees and sit back into the hips (push butt towards wall behind you).
Lean forward till the chest is either parallel or slightly above parallel to the floor, maintaining a neutral spine. Draw shoulders back so they sit in the joint. DB Relaxed with the thumbs pointing forwards.
Note:To prepare any back exercise you can relax dumbbells by your side and externally rotate them until your shoulder are back and down then return to starting position
Lay face down (Prone) on a mat or floor, with arms and legs outstretched. Toes in soft point.
Note: Keep arms and legs straight through full range of movement (ROM)
Lying on your back on the floor/mat with your arms out to the side. Legs together. Lift one leg straight up.
Start with feet hip width or wider (depends on hip joints/mobility), toes out. Lift your arches so your medial malleolus (known as ankle bone – bony prominence on the inside of ankle) are facing each other. Knees following direction of second toe. Bring dumbbells up onto shoulders, keeping shoulder blades back and down. Elbows up.
Start with feet hip width or wider (depends on hip joints/mobility), toes out. Lift your arches so your medial malleolus (known as ankle bone – bony Prominence on the inside of ankle) are facing each other. Knees following direction of second toe. Bring dumbbells up onto shoulders, End of the dumbbell resting on the top of shoulder keeping shoulder blades back and down. Elbows high
Lying prone (face down) on the floor legs slightly apart, toes pointed. Bring arms up to create a Diamond shape on your forehead with hands index fingers and thumbs touches, elbows to the side.
