[EASY] Spiderman with reach

[EASY] Shoulder to Floor Streach

[EASY] Arm Circles

[Easy] Reverse Elbow Push Up

Lie on your back. 

Elbows out, now push off your elbows, lift your torso off the floor and hold contraction for 2 seconds. 

Make sure to keep knees bent and feet flat on the floor and push only through your elbows.

[Easy] Hand Relese Push Up

[EASY] Front rack Strech

[MED] Superman

• Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
• Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated "u" shape with your body — back arches and arms and legs lift several inches off the floor.
• Hold for two to five seconds and lower back down to complete one.

(2 ways: 1 in video 2 in description. Both are same.)

[MED] Diamond Push Up

• Get on a mat.
• Move into push up position.
• Place your hands under your chest and make a diamond shape.
• Lower yourself to the ground, then push up.

[MED] Bench Push Up

[MED] Plank to Push Up

Start at the top of the push up position with your hands on the floor, arms straight and underneath your shoulders. Step your feet back behind you and lift your knees. Engage your glutes, tense your legs and brace your core to keep your body rigid.

Keeping your elbows in towards your ribs and your forearms vertical, bend at the elbows to lower your body towards the floor. Your head and shoulders should move forwards of your hands as you get closer to the floor. Use your full range of motion to lower your chest in between your hands, as close to the floor as you can, then push your hands into the floor, keeping you body tensed, to move it up away from the floor back towards the start position. As you get to the top of the push up, shift your weight onto your left hand and lift your right arm up, rotating through the spine and shoulders into a side plank position with your arms.

Place your right hand back on the floor under your right shoulder, then lower into your next push-up. As you return to the top of this push-up, shift your weight on to your right hand and lift your left arm up into a side plank. Keep going with this push-up, side plank movement, alternating sides in between each push-up.

[MED] Dive Bombers

Begin with your hands and feet shoulder-width apart, and your hips raised so that your body forms an inverted V.

Keeping your shoulder lowered away from your ears, bring your chest forward between your hands as you bend your arms.

Continue to glide through as you straighten your arms and bring your chest up. Your hips will now be hovering just above the floor. To finish the push-up, reverse the glide, raising your hips back up.

[MED] Punch Crunches

Start this exercise by lying down on a mat. Your legs should be bent and your feet flat on the floor. Head should be resting on the mat, and your hands gripped but resting on your chest.

Exhale and lift your head slightly off the mat, twist your hips as you punch your left fist towards your right knee. Inhale and lower.

Exhale and punch your right fist toward your left knee. Return to start position for one full rep.

[MED] Clapping Push UP

• Start in a plank position with your arms and legs straight, shoulders above the wrists, core engaged.
• Take a breath in, and as you exhale, slowly bend your elbows, lowering your entire body to the floor.
• Push through your palms to create enough momentum to lift your hands off the ground. With your hands close to your chest, perform a clap before returning back to the ground. Be sure to bring your hands back underneath your shoulders as you return to the ground.

[MED] Bench (Tricep) Dip

Place a bench or a chair behind your back in a perpendicular position to your body.

While facing away from the bench, grab the edge of the bench with your hands fully extended and kept at a distance of your shoulder width. Extend your legs forward by bending at the waist so that your legs are at 90 degrees to your torso. It is your initial position.

As you breathe in, lower your body by bending at your elbows until your upper arm makes an angle slightly lesser than 90 degrees with the forearm.

As you breathe out, take your torso up by pushing yourself back to the initial position, using your triceps.

Repeat the above steps to do the desired amount of reps.



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