Use either an elastic band or a cable machine. Set your feet in an athletic stance with knees slightly bent and hips engaged. Pull the handle to your chest and square your shoulders with your hips. Resist the force to rotate back. Now press your arms straight ahead and hold for 2 seconds , then return them back to the start position. Perform 3 sets of 10 repetitions for each side.
Medicine Ball Lift with Rotation “Reverse Wood Chop”
Stand with feet shoulder width apart. Keeping a tall posture, hold a medicine ball in both hands. At the same time, squat down and rotate to the right. Now, again at the same time, stand up and rotate to the left while lifting the medicine ball above your head. Repeat for 3 sets of 10 repetitions on each side.
Hanging Knee Raises
Using either a Captain’s Chair or hanging from a pull-up bar position yourself so your feet are off the ground. Tuck your knees to your chest high enough that your pelvis rotates toward your ribcage. Repeat for 3 sets of 10 repetitions.
Stand with feet shoulder width apart. Raise dumbbells to your shoulders. Rotate to the right and press the right dumbbell overhead. Bring the dumbbell back to your shoulder and rotate to the left and press the left dumbbell overhead. Perform each motion with steady control.
Hold a weight plate directly over your head. Stand with feet approximately shoulder width apart. Maintain a tall vertical posture. Squat down as low as you can with good form or perform a lunge as low as you can with good form. Repeat for 3 sets of 10 repetitions.
*If you have any questions about these exercises please come as a personal trainer at the UNT Rec Center.
**For beginners, or when no medicine balls/weights are available, performing these motions with body weight only can also be beneficial.