The following healthcare information is intended as an information resource only and should not be used as a substitute for professional diagnosis and treatment.
| Standing High Elbow Rows (with Band) Have your palms facing downward as you grip the cable. Exhale as you pull the band towards your body. Your weight should be evenly distributed across the soles of both feet. At the end of the pulling phase, the band should be somewhere between your chest height and chin height. (This will depend on what your trainer has instructed based on your level). As you do this exercise, imagine squeezing a pen between your shoulder blades. |  |
| Reverse Flyes / Band Crosses (with Band) Imagine pulling the band apart as you squeeze your shoulder blades together. There should be a slight bend in the elbows when doing this. Exhale as you pull the band apart. Stop pulling back once your arms are parallel with your torso. |  |
| Seated Lat Pulldown (Machine) Hinge backwards slightly as you grip the bar. Keep your core engaged. There should be no hyperextension in the low back. Exhale as you pull the bar down past chin level. Your wrists should never be below your elbows during this exercise. Keep the shoulders back and down throughout the movement; especially on the way up where the majority of individuals shrug excessively. | 
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| Seated Rows (with Band or Cable) Have your palms facing each other as you grip the handles. Sit straight and tall: imagine a rope is attached to the top of your head and is pulling you towards the ceiling. Sit on your hip bones (not tail bone). Keep the shoulders back and down throughout the movement. Exhale as you pull. Pull your elbows to just past your torso. Keep the core engaged at all times. Imagine pulling to your belly button. | 
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| Quarter Squat Rows (with Band or Cable) Have your palms facing each other as you grip the handles. Stand straight and tall: imagine a rope is attached to the top of your head and is pulling you towards the ceiling. Keep the shoulders back and down throughout the movement. Exhale as you pull. Pull your elbows to just past your torso. Keep the core engaged at all times. Imagine pulling the band to your belly button. | 
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| Prone Penguins Lie face down, with a something supporting your forehead (pillow, yoga block). Arms will be straight and resting at the side of your body, with the palms facing towards the ceiling. Pull your shoulders down towards your hips, engage your core, and try raising your palms upwards as you keep the shoulders back and down. Imagine trying to squeeze something between your arm and torso as you do this. | 
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| Martinis Stand facing the wall. The pinky side of the hands and forearms should all be in contact with the wall. The starting position should look like a “V” where your elbows are closer to your midline than your hands. Exhale as you glide the hands upwards into a wider “V.” The forearms and elbows should never leave the wall as you gently press forward and up. Keep your core engaged during the exercise. Pull the shoulders down towards your feet as you glide the arms up. | 
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| Prone “L's” Lie face down on a mat with something supporting your forehead (pillow, yoga block). Tuck your hips in and engage your core throughout this exercise. Assume a 90 degree angle position between your forearms and biceps, as well as between your triceps and torso. Thumbs will be pointing up towards the ceiling. Exhale as you raise both your arms, squeezing your shoulder blades together. Make sure to pull your shoulders down as you do this so there is no shrugging. Option: no forehead support for more thoracic extension. | 
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| Floor Angels Level 1 (hitch-hiker thumb) | 
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| Floor Angels Level 2 (fist) | 
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| Floor Angels Level 3 | 
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| Wall Angels Level 1 (hitch-hiker thumb) | 
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| Wall Angels Level 2 (fist) | 
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| Wall Angels Level 3 | 
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| 'T's on Bench | 
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| 'W's on Bench | 
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| 'Y's on Bench | 
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