HAMSTRING ELASTO PULL
One-third to half squat,
hands on back of upper hamstrings
Grip hams, tense hams and PULL up
Rotate 5 degrees side to side in a SLOW motion
5 rotations (10 seconds for each full rotation)
3 sets
(strengthens quads, biceps)
BICEPS ELASTO PRESS
Right arm in upper curl position
Left hand grip right wrist FRONT
Push out the left arm while pulling in with right arm
Swing both arms side to side slowly in 10 degree arc
Hold 10 seconds each side
3 rotations / 2 sets
SWITCH ARM & REPEAT
(strengthens biceps, neck, pecs, shoulder, triceps)
PRAYER ELASTO PRESS
Both arms down in front; Hands joined over groin area Press hands together,
Rotate 10 degrees each side for 10 seconds,
5 turns / 2 sets
(strengthens pecs, arms, abs, neck, biceps)
ABDOMEN PRESS
Hands on lower abdomen
Press and hold and rotate slow,
10 seconds to left, 10 seconds to right,
10 seconds rest
3 rotations (1 minute)
2 sets
(strengthens abs, pecs, neck, quads, triceps, biceps)