Stand facing the pulley, holding the D-handle in left hand, palm facing down, and step back until cable is taut. Sink back into your butt and keep chest high, right hand on right hip. Retract your shoulder blades and draw elbow straight back. As you pull, rotate palm toward your body, so it’s next to rib cage.
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Grasp the handles and stand with feet about shoulder width. Lean back 45–60 degrees, so your body is supported by the suspension trainer, and brace your abs. Raise your arms up and out into a Y shape with palms facing forward. Your body will become more vertical, but don’t allow your shoulders to lose tension at the top of the movement. Your weight will shift from the back foot to the front foot.
Shorten the length of the handles, but stand as you did for the Y raise. Open your arms out to your sides with palms facing in until your shoulder blades are squeezed together. Allow a little bend in your elbows.
Get into pushup position. Push your hands into the floor to drive your weight back so your hips rise into the air. Your back should be straight and your head behind your hands. Lower your body in an arcing motion so that your chest scoops downward and nearly scrapes the floor. Continue moving forward as you press your body up so your torso is vertical and your legs are straight and nearly on the floor. That’s one rep.
Get into pushup position and push your hips back so your torso is nearly vertical. Your hands, arms, and head should be in a straight line. Lower your body until your head nearly touches the floor between your hands and then press back up.
Rest the palms of your hands on a bench or chair, and, if available, place your heels on another elevated object in front of you so your legs are suspended. Lower your body until your upper arms are parallel to the floor.
Get into pushup position and simultaneously move your left hand over your right while your right leg steps out wide. Now bring the right hand out and walk your left foot in to a normal pushup footing. That’s one shuffle. Continue “walking” for 10 shuffles and then walk in the opposite direction to get back to the starting position. Keep your core braced and your hips level at all times.
Hold a dumbbell in each hand at shoulder level with palms facing each other and elbows pointing forward. Brace your core and press the weights straight overhead. At the top, shrug your shoulders and hold for a second.
Hold dumbbells at your sides with palms facing you. Raise the weights up in front of you to shoulder level with thumbs pointing up. Complete 12–15 reps and then raise the weights out to your sides 90 degrees (bend your elbows a bit as you lift). Complete your reps and then switch to a lighter pair of dumbbells. Raise them out to your sides and up to ear level with straight arms and thumbs pointing up. Hold this position 30 seconds. Squeeze your glutes to help support you.
Set up as you did for the high pull, but when you jump, perform an explosive shrug and bend your elbows to pull the bar into your belly. Do not continue to lift the bar up to chest level.
This is done the same as the low-pull, but keep your elbows straight and perform an explosive shrug once the bar passes your knees.
Set up the bar on some mats, boxes, or the safety rods of a power rack so that it rests just below your knees. Stand with feet hip width and, keeping your lower back in its natural arch, bend your hips back and grasp the bar just outside your knees. Pulling the bar into your body tightly, extend your hips and stand up.
Pick up the heaviest set of dumbbells you can handle and walk. Squeeze the handles hard and walk with your chest out and shoulders back. If you don’t have the space to walk in a straight line, walk in a figure-eight pattern.
Hold dumbbells at your sides and stand with feet shoulder width. Bend your hips back to squat down until the weights are knee level. Now explode upward and shrug hard at the top. Reset your feet before beginning the next rep.
Stand tall with feet shoulder-width apart, gripping a kettlebell in one hand at your shoulder. Grasp the kettlebell’s handle, positioning the kettlebell upside down, so the bell is pointing toward the ceiling. Keeping your wrist perfectly straight and the kettlebell steady, press your arm straight up, extending your elbow. Carefully bend your elbow and lower the kettlebell back to shoulder height.
Set an adjustable bench to a 30- to 45-degree angle and lie back on it. Grasp the bar just outside shoulder width, arch your back, and pull it off the rack. Lower the bar to the upper part of your chest and then drive your feet into the floor as you press it back up.
Adjust the seat of a shoulder press machine so that the handles are at shoulder level. If you have shoulder problems, and if your machine allows it, grasp the handles so your palms face each other. Otherwise, grasp them with palms facing forward as normal. Make sure your elbows track in a normal pressing path as you press the handles overhead.
Set up as you did for the neutral-grip row but with lighter dumbbells. Raise your arms out to your sides 90 degrees, squeezing your shoulder blades together at the top for a second. Complete your set and then rest until the end of three minutes, when your timer goes off.
Grab a dumbbell or kettlebell in one hand and hold it either overhead or with elbow bent so it’s near your face. Keep your shoulder blades pulled down and back, and your wrist straight. Fire your glutes as you walk 10 yards out and 10 yards back. Switch hands and repeat.
Hold the bar with hands slightly farther outside shoulder width than for the overhead press. Squeeze your shoulder blades together and pull the bar to chest height. Your elbows should be bent 90 degrees in the top position and your upper arms should be horizontal.
Assume a pushup position with your feet on a stair, bench, or Swiss ball. Lower while inhaling until your chest nearly touches the floor. Exhale as you push back up. You can also place hands on top of medicine ball. Keeping core tight and neck neutral, lower chest toward ball as far as possible, or until elbows reach 90 degrees.
