SPRING BODY BACK SOLID (gym session)

Face pull Difficulty level: Intermediate Equipment: Cable machine · Cable attachment Muscles involved: Shoulders · Back · Forearms Focus: Strength Steps STEP 1 Stand in front of a medium-height rotating pulley and grab each side of the rope attachment. Step back away from machine until arms are fully extended in front of you. Feet should be slightly wider than shoulder width apart and with a soft bend in your knees. STEP 2 Brace core and drive elbows past back, while pulling the rope handles slightly outside of your ears. Hold and contract shoulder blades together. Tips Be sure to drive elbows as far as possible past ears, to ensure proper contraction at shoulder blades. Do not lean forward during the exercise. Keep your torso upright and back straight

sPRING BODY BACK SOLID (yoga)

Swiss ball w raise Difficulty level: Beginner Equipment: Swiss ball Muscles involved: Traps · Hips · Delts · Spinal erectors Focus: Strength · Mobility Steps STEP 1 Lie face down on a Swiss ball so your chest is parallel to the floor. Hang your arms down in front of the ball with your elbows bent to 90-degrees. STEP 2 Keeping your elbows bent to 90-degrees, raise your arms up and to the side of your body as your squeeze your shoulder blades together. Continue raising them until your arms are parallel with the ground with your hands beside your head. Pause, then slowly lower your arms back to the starting position. Tips Don't use momentum to raise your arms up. Keep your knees slightly bent to avoid rolling back and forth on the ball. Squeeze your back and shoulder blades at the top of the movement.

SPRING BODY BACK TIGHT (weights)

Incline dumbbell bench press Difficulty level: Advanced Equipment: Bench · Dumbbells Muscles involved: Chest · Triceps · Delts Focus: Strength Steps STEP 1 Set an adjustable bench to an incline of 30-45 degrees. Lie on your back on the bench and hold a pair of dumbbells directly above your shoulders with your arms fully extended. STEP 2 Pull your shoulder blades together, and slightly stick out your chest. Lower both dumbbells to the sides of your chest. Pause, and then press the dumbbells back to the starting position. Tips Do not hyperextend the neck. Maintain a neutral long spine. Keep the elbows close to your sides throughout the exercise. Lower the dumbbells all the way until they are level with your chest

SPRING BODY BACK TIGHT (weights)

Hex dumbbell hold Difficulty level: Beginner Equipment: Dumbbells Muscles involved: Forearms · Traps · Abs Focus: Strength Steps STEP 1 Place a hex dumbbell vertically on one end on the floor. Squat down and grab the end of the dumbbell with one hand. STEP 2 Stand up and hold the dumbbell at your side for up to 20 seconds. Squeeze your fingertips around the hex portion of the dumbbell and squeeze your core. Lower the dumbbell to the other side of your body, grab it with the other hand, and repeat. Tips Avoid allowing your upper back to round. Pull your shoulders down and back to prevent hunching forward. Squeeze your core and your glutes as you stand to prevent any swaying to one side or the other.

SPRING BODY BACK TIGHT (yoga)

Side plank to plank with reach under Difficulty level: Intermediate Equipment: No equipment Muscles involved: Obliques · Delts Focus: Strength Steps STEP 1 Lie on your side with your bottom elbow on the floor. Raise your hips so that they're off the ground and your body forms a straight line from your ankles to shoulders. Extend your top arm laterally so that it is perpendicular to the floor. STEP 2 Reach under and past your hips with your top hand, keeping your torso stable and pivoting your feet to rest on your toes. Then reverse motion back to starting position. Tips Don't allow your hips to drop. Maintain a straight line from ankles to shoulders. Don't let your shoulders roll forward. Keep your chest up and shoulders back. Press your elbow into the ground to create tension in your back and squeeze your glutes as you hold the side plank.

SPRING BODY BACK TIGHT (gym session)

90-degree cable external rotation Difficulty level: Intermediate Equipment: Cable machine · Cable attachment Muscles involved: Shoulders Focus: Strength Steps STEP 1 Stand with your feet shoulder-width apart in front of an adjustable cable machine. The pulley should be set low. Holding the handle with your right hand, lift your right elbow so that it's in line with your right shoulder and bent at 90-degree angle, palm facing the floor. STEP 2 Rotate your right shoulder by bringing the handle up while keeping your elbow stable and maintaining that 90-degree angle. Reverse the motion to return to the starting position. Tips Avoid lowering the weight early. Be sure to pause when your forearm is completely vertical before reversing the motion to the starting position

SPRING BODY BACK TIGHT (gym session)

TRX suspended jackknife Difficulty level: Advanced Equipment: Suspension strap Muscles involved: Triceps · Obliques · Hips · Pecs · Delts · Total body Focus: Strength Steps STEP 1 Attach a TRX to a pull-up bar and let the stirrups hang about three inches off the floor. Place your feet into the stirrups so that the top of each foot is facing downward. Position your body in a push-up position with your hands slightly wider than shoulder-width apart. STEP 2 Brace your core and drive both of your knees towards your chest. Pause when your knees are directly under chest and reverse the direction back to starting position. Tips Don't let your hips sag. Maintain a straight line from your head to heels. Keep your core braced throughout movement. Squeeze your abs and glutes to maintain stability