Warm Up

Alternate Toe Touches

If you can't quite reach your toes yet, reach for your ankles or shins.

Reps: 15 on each side

Warm Up

Static Tricep Stretch

Reps: Hold stretch for 30 seconds on each side

Warm Up

Deltoid Stretch

Deltoids (anterior, lateral, and posterior) are important muscles of the upper arms/shoulders. As you gently pull one arm across the body, pull arm in towards chest. To deepen the stretch towards the back, apply a gentle pull downward at the same time. Do not stretch to a point of pain.

Reps: Hold stretch for 30 seconds on each side

Warm Up

Gentle Neck Stretch

Tilt your head towards shoulder until you feel a stretch. Place only the weight of your hand upon the head to deepen the stretch, do not pull!! Alternate to stretch both sides.

Reps: Hold stretch for 15-30 seconds on each side

Circuit

Full Rotation Bicep Curls

Use the muscles in your arms to lift! If using torso or a swinging momentum to lift the weight, it is likely too heavy; switch to a lower weight.

Reps: 10-15

Circuit

Alternating Hammer Curls

This bicep curl engages additional muscles in the upper arm and forearm and may help with grip strength. Keep elbows in a fixed position, close to side body; don’t allowing them to flare outward away from the body.

Reps: 10-15

Circuit

Diamond Pushups

Forming a diamond or triangle shape with your hands helps put more emphasis on the tricep muscles. Keep core engaged and aim for chest to floor but go as low as you can while maintaining proper form.

Reps: 10-15

Circuit

Concentric Bicep and Hold

This is essentially the bottom half of a bicep curl. When forearms are parallel with the ground, hold for 2-3 seconds. As always, breathe through the movement.

Reps: 10-15