SPRING BODY BACK TIGHT (yoga)

Revolved side angle pose (parivrtta parsvokonasana) Difficulty level: Intermediate Equipment: Yoga block Muscles involved: Back · Joints · Legs · Pelvis · Shoulders Focus: Flexibility · Strength · Balance · Mobility Steps STEP 1 Begin in a low lunge with your right foot forward. STEP 2 Spin your back heel down, and take your left hand to the ground inside of your right foot, in line with your left shoulder. STEP 3 Reach your right arm to the ceiling. See all steps Tips Use a block underneath your bottom hand.

SPRING BODY BACK TIGHT (weights)

Single-arm inverted row Difficulty level: Beginner Equipment: Barbell · Squat rack Muscles involved: Shoulders · Back · Biceps · Abs Focus: Strength Steps STEP 1 Lie on your back underneath a barbell in a squat rack with your knees bent to 90-degrees. Grab the bar with one hand with a neutral grip so that your other arm is extended. Your body should form a straight line from your shoulders to your ankles with the hips lifted off the ground. STEP 2 Pull your chest toward the bar while simultaneously punching your other arm upward until it becomes fully extended above the bar. Hold for one second at the top and return to the starting position. Tips Don't let your back sag or your body lose alignment. Be mindful of proper posture. Pull with your back and shoulders to bring your chest up to the bar. Squeeze your abs and glutes to maintain stability

SPRING BODY BACK TIGHT {x-fit}

Explosive crossover pushup Difficulty level: Advanced Equipment: Weight plates Muscles involved: Triceps · Pecs · Delts Focus: Strength · Power Steps STEP 1 Place a weight plate on the floor and begin in a traditional push-up position with one hand on the weight plate and the other on the floor. Your body should form a straight line from your shoulders to your ankles. STEP 2 Lower yourself to the floor, and then explosively push up so your hands come off the floor. STEP 3 Land with the other hand on the weight plate and back in the top of push-up position. Tips Brace your core throughout the entire exercise. Do not let your elbows flare too far out to the side. Perform the push-ups through a full range of motion

SPRING BODY BACK TIGHT

T-bar row Difficulty level: Intermediate Equipment: Barbell · Cable attachment Muscles involved: Shoulders · Back · Biceps · Abs Focus: Strength Steps STEP 1 Load one end of a barbell. Straddle the barbell and push your hips back until your back is at a 45-degree angle to the floor. Extend both arms downward and hook the V-handle under the bar and grab it with both hands. STEP 2 Squeeze your shoulder blades together and drive your elbows back, pulling the bar up toward your chest. Pause and return to starting position. Tips Be sure to finish the row by bringing your shoulder blades together. Don't let your back round or body lose alignment. Be mindful of proper posture. Finish the movement by pulling the weight to your chest

SPRING BODY BACK TIGHT {yoga}

Heron pose (krounchasana) Difficulty level: Advanced Equipment: Strap Muscles involved: Legs Focus: Flexibility Steps STEP 1 Begin seated in staff pose. STEP 2 Bend your left knee and place the top of your left foot on the ground just outside your left glute. STEP 3 Bend your right knee and take a hold of the outer edges of your right foot with either hand. See all steps Tips Loop a strap on your extended foot

SPRING BODY BACK TIGHT {yoga}

Wide-stance plank with opposite arm and leg lift Difficulty level: Intermediate Equipment: No equipment Muscles involved: Glutes · Abs · Delts Focus: Strength Steps STEP 1 Position yourself on your elbows and toes, with your body forming a straight line from your shoulders to your ankles. Brace your abs and squeeze your glutes, and spread your feet wider than shoulder-width apart. STEP 2 Lift one arm and the opposite leg off the floor. Hold, then return to starting position and alternate sides. Tips Do not hike your hips high or sag your hips low. Squeeze your core and your glutes during the entire movement. Stay rigid and prevent your torso or hips from rotating.

SPRING BODY BACK TIGHT

Lying concentration cable curl Difficulty level: Intermediate Equipment: Cable machine · Cable attachment Muscles involved: Biceps Focus: Strength Steps STEP 1 Adjust the cable machine so the handle is on the lowest setting and use a straight bar attachment. Grab the bar with an underhand grip and your hands shoulder-width apart. Lie flat on your back with your arms fully extended. STEP 2 Contract your biceps and curl the bar towards your shoulders while keeping your elbows tucked by your sides. Pause, and then slowly lower the bar back to the starting position. Tips Be sure to lower the weight all the way until your arms are fully extended. Do not allow your body to come off of the floor. Keep your elbows stationary and tucked at your sides. Make sure to squeeze the biceps at the top of the lift