Push Ups (can be on knees)

• Keep shoulders directly over wrists
• Keep core and glutes tight and squeeze through back and chest as you push up
• Elbows go outward; perform on your knees as a modification

Inch Worm

• Keep core tight and back flat (don't arch) as you walk your hands and feet forward
• If you have trouble reaching the floor, bend your knees slightly
• To add a more difficult progression, complete a push up once in plank position

Pull Ups (can be assisted)

• Keep hands shoulder width apart and palms facing away from you
• Keep core tight and lower all the way down and pull all the way up to get a full range of motion
• Perform assisted with a machine or resistance band, using enough weight to allow yourself full range of motion

Reverse Hyper w/Resistance Band Abduction

• Perform on a physio ball if needed; lay on stomach with lower body hanging off
• Engage and squeeze glutes to bring legs up
• Place resistance band just above the knees and add an abduction movement (bring legs out laterally) at the top of the movement (while legs are up and glutes are squeezed)

Cable Row

• Keep chest up and.out and core tight
• Pull cable toward lower chest and squeeze through the back muscles
• Do not sway upper body as you pull