Banded Front Raise
- Band across wrists. Arms shoulder-width apart. Shoulders down. Three seconds up. Three down.
Bent Low Row
- Hinge at hips. Shoulders over knees. Drive dumbbells to chest, squeezing shoulder blades together.
Hollow Hold Chest Press
- Lie down. Shoulders, legs elevated. Brace core. Chin neutral. Arm 90 degrees. Extend arm.
- Dumbbell at chest. Weight in heels. Chest proud. Squat down, keeping knees behind toes.
- Support body weight with locked arms. Legs extended. Lower arms to 90 degrees. Return.
Banded Front Walk
- Band across ankles. Tension in band. Hold squat. Take three steps up and back.
Banded Toe Touch
- Band across ankles. Keep feet hip-width apart. Chin neutral. Reach toward toes.