Free shoulder and leg workout - page 11

This is a double leg bridge using a bench. Works posterior chain. Very effective way to strengthen the glutes which support the low back.

Side lying inner thigh exercise using ankle weights positioned above the knee. Demonstrating two ways to strengthen the adductor.

Lay on your back, knees bent at 90* degrees and heels on bench. Point toes toward the ceiling. Lift hips into bridge and squeeze glutes, then lower down but don't touch the floor all the way-lift again. Bent knee bridging is a great way to build strength in the posterior chain and supporting low back structures.

On hands and knees-place dumbbell behind knee and lift leg posterior. Squeeze butt at top of motion.

Here’s an anterior view of the posterior delt exercise using resistance tubing.

Posterior shoulder exercise great for stabilizing the shoulder and maintaining good posture. Keeping elbows out and parallel with shoulder while retracting the rear deltoid.

Cross lateral reach at overhead. Allow the hips to translate through space with the shoulder overhead reach.

Frontal plane shoulder raise. Get your hips grooving! The more you move your hips the farther you’ll reach.

Overhead posterior shoulder raise. Keeping elbows slightly bent reach overhead and (posterior) behind you.

Shoulder home workout-Transverse plane reach over shoulder. If you play racquet sports this is a great exercise. From a functional standpoint it’s great training for shoulders

Dumbbell shoulder workouts-Wax on-wax off-or jacket on-jacket off-shoulder exercise

Opposite toe and heel lift- balance and foot steering. Promotes balance and coordination.

Push matrix using push up bars. Allows more depth in the push up and by varying the hand position you get more responses in the muscles. Try doing each one differently....

Love the true stretch to translate functional rotation in the trunk while getting relative rotation at the femur and pelvis.

Lawn mowers... great exercise for strengthening your back. Stretch reaching down. Pull up to hip and squeeze back muscles.