1 Arm Cable Row

This exercise works: back

Step back so you have a little bit of resistance on the cable; make sure your feet are hip width apart and your knees are slightly bent. This is so that you are grounded in your stance and the resistance of the cable doesn’t pull you forward. Keep your belly button drawn in and shoulders back and down. The movement should only be in the pulling motion of the arm. *If you are finding you have to move more of your body to create the pulling motion, your weight is probably too heavy. My suggestion, take down the weight.

Lying Down Stability Ball Wood Chop

Fitness Training Phoenix

This exercise works: core, oblique and arms

Lying down wood chop is a functional exercise, working many parts of the body. Start with 3 sets of 10. If you want to challenge yourself, use a medicine ball instead of a stability ball * Remember to pull your belly button in towards the spine.

Pillar to Plank

This exercise works your: oblique, core, lower back and hips

On your left side, start in a side plank position and pull your belly button in to engage your core. Make sure your body is in a straight line from your ankle to your shoulders. From here raise your right arm straight up, so that it’s perpendicular to the floor. Reach under your torso with your right hand and then back up to your starting position. When finished with 12-15 reps on your left, lower your body and side plank on your right side. Repeat 12-15 reps 3x on each side. Tip: Beginners start with no weight in your hand.

Stability Ball Lat Stretch

This exercise works your: lat muscles

Good form is really important with this exercise. Make sure your belly button is pulled in to engage your core and that your back is straight, (no dip in the lower back) and that your head is not hanging down. Hold for 30-60 seconds and repeat 3x on each side. Great for people who sit at a desk, drive a lot, or anyone experiencing tightness in your upper body and shoulders.

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