Standing upright. Grab your hands together behind your back, interlocking fingers.
Standing upright. Grab your hands together behind your back, interlocking fingers.
Sitting on the floor or mat. Feet flat on the floor with your knees bent (sit up position). Place your hands shoulder width or closer. Fingers pointing away from your back.
Standing upright with your feet just wider than shoulders. Place one hand on your hip and the other overhead.
Lying on your side on the floor or mat, legs out stretched. Position the arm on the floor forward of the body with hand pointing up. Using the other hand to grab the back of the hand.
Lying on your back on the floor or mat in sit-up position. Place one hand under your waist, palm down.
Standing up with the dumbbells in and 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 turning slightly in.
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
Lying on your back, bring you bottom towards the Box/Step so when your feet are on the Box/Step your knees are 90 degrees. Hands palms down by your side.
Lunging down onto the mat, place your hands shoulder width apart, with your chest over your hands. Extend your legs out behind your body, up on toes and keeping them hip width apart. Drop down to your elbows (may clasp hands). Keep your head inline with your spine looking down and slightly in front of you hands. Bottom up as if you have a basketball under your hips.
Start with the DB on the ground between your legs, with the handle horizontal. Feet are just wider than hip width, toes pointing out slightly. Sit into a dead lift position by softening the knees and sitting down until you can reach the dumbbell. Make sure knees are following direction of toes. Grip the dumbbell keeping your arm straight. Your head, spine and pelvis should all be aligned. Draw the shoulder back and down, chest proud.
Lying on your back, bring you bottom towards the Box/Step so when your feet are on the Box/Step your knees are 90 degrees. Raise one leg off the Box/Step. Hands palms down by your side.
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.