#1 Shoulder Circles
Stand Upright with your arms out straight to the side. Rotate the arms forward in a circular manner as though you are creating small circles. Start small and slowly increase the size. Once your circles feel comfortably large, change direction and slowly decrease the size of the circles. This exercise should warm your shoulders up.
#2 Bent Overhead Reaches
Start in a standing position with the hinge at the hips with a small bend in the knees until you are in a Bent Over position as you would for a Bent Over Row. Raise your arms overhead and forward. Bring your elbows back toward your trunk as though you are doing a Lat Pull Down. Keep your wrists above your Elbows and reach forward again. Remember to squeeze the shoulder blades together and your core steady. Repeat.
#3 Scap Protractions
Start with your body stretched, place your hands on the ground, shoulder-wide apart. Push yourself off the ground until your arms are straight so that only your hands and feet are touching the ground. Aim to keep a straight line from your shoulders to your ankles. Keeping your elbows straight, squeeze your shoulder blades together and pause for one second, then push the ground away and round through the shoulders. Return to the squeezed position and repeat.
#4 Push Ups
Start with your body stretched, place your hands on the ground, shoulder-wide apart. Push yourself off the ground until your arms are straight so that only your hands and feet are touching the ground. Aim to keep a straight line from your shoulders to your ankles. Lower yourself to the initial position and repeat.
#5 Single Arm Dumbbell Row
Set up a bench nearby. Stand upright with feet shoulder width apart and bend the knees and hinge at the hips to reach forward and place one hand on the bench for balance. Keep your back straight and hold this position as you grasp the Dumbbell and pull it up to your chest and squeeze your shoulder blades together. Hold for 1 second and then lower the dumbbell to its starting point. Repeat for the set number of repetitions then alternate sides and repeat.
#6 Barbell Bench Press
Lie down on the bench on your back and reach your arms in the air above, make note of the height of your wrists, this will be the height of the hook that holds the bar. Stand up and adjust the safety hooks in the power rack/bench press station to be the height of your wrist. Then select the appropriate weight and remember to place collars on the bar so that the plates don’t move.Lay down on the bench with your eyes underneath the bar and grasp the bar equidistant apart. Press the barbell up until the arms are stretched. Let the weight slowly come down to mid chest. Squeeze the glutes on the way up and brace the core to push the bar back to the top. Repeat for the set number of reps and rack the bar by placing back on the safety hooks. Make sure you do not arch your back excessively as you push up.
#7 Pull Ups
Reach up and grasp a hold of the chin up bar in an overhand grip. Pull the shoulders back and down to engage the lower traps. Brace through the core and pull your body up toward the bar. Aim to have your chin reach the height of the bar. Avoid swinging. Slowly lower yourself down to the start position keeping traps engaged. Avoid hanging. Repeat for the said number of reps.
#8 Seated Dumbbell Arnie Press
Stand or Sit in an upright position with a split stance (if standing). Holding onto a Dumbbell in each hand in the Rack position with the Dumbbell at chest height and your palms facing your chest. Brace the glutes and core as your press the Dumbbells up and overhead, slowly rotating as you press so that the palms are facing forward at the top of the repetition. Slowly bring them back to the starting position following a tempo of 2 seconds up, 2 seconds down. Repeat.
#9 Band Pull Aparts
Stand upright, holding onto the resistance band with your arms raised in front of you at shoulder height. Keeping your elbows straight, squeeze your traps and attempt to spread your arms apart, pulling the band as wide as possible and resist back to the starting position. Repeat.
#10 Dumbbell Lat Raise
#11 Bicep Curls
Stand upright with a split stance (one foot forward, one foot back) holding onto one Dumbbell with each hand and elbows by your side. Keep your elbows fixed by your side throughout the exercise. Brace core and lift the weight upwards by bending through the Elbows and squeezing the Biceps. Slowly return to the starting position and repeat. Avoid swinging to increase momentum.
#12 Close Grip Push Ups
Start with your body stretched, place your hands on the ground, no wider than shoulder-width apart. Push yourself off the ground until your arms are straight. As you press up, ensure your elbows stay as close to your side as possible. Aim to keep a straight line from your shoulders to your ankles. Lower yourself to the initial position and repeat.
#13 Lat Stretch
Stand upright side on and hold onto a secure fixture or TRX. Reach the arm furthest from the secure fixture or TRX overhead and across and grasp the fixture. Step the outside leg infront and across the leg closest to the fixture. Push the hips away from the fixture and hold on. You should feel a stretch through the lats and back. Change sides and repeat for the set period of time.
#14 Chest Stretch
Reach your arm out to the side with the elbow bent. Press yor arm against a solid fixture (e.g. wall,
pole) and rotate away. this should stretch across the chest.
#15 Back Stretch
Standing tall with your arms by your side. Cross your arms over in front of you, bend forward and wrap your hands around the opposite knee. Hold onto the knee and lift your back to the sky. This should stretch across your upper back.