ROTATOR CUFF EXERCISES

Internal/External Rotation:This exercise will be done usinga thera-band or tubing withhandles. Grab the band with onehand with your elbow pinned toyour side. Internal rotationconsists of pulling the bandtowards your body, and externalrotation consists of pulling theband away from your body.

90-degree Internal/ExternalRotation: This exercise will bedone using a thera-band ortubing with handles. Grab theband with one hand, and raiseyour arm in the air forming a90-dregree angle. Internalrotation consists of pulling theband down towards the ground,and external rotation consists ofpulling the band back behindyour head.

Crossover: This exercise willbe done using a thera-band ortubing with handles. Attach theband to something that is a fewinches off the ground. Usingyour left arm first, start with theband near your right hip.Keeping your arm straight forthe whole movement, pull theband across your body untilyour arm is completelyextended above your head onyour left side. After completingthe prescribed number ofrepetitions, start the band nearyour left hip and pull the bandacross your body until your armis completely extended on theright side of your head. Aftercompleting repetitions withyour left arm, perform the sametwo exercises with your rightarm.

LOW BACK EXERCIES

Opposite arm and leg onswissball: Lay on a swissball sothat your lower abdominal areais contacting the ball, and yourhands and feet are touching thefloor. Raise your left arm andright leg at the same timestraight up until they areparallel with the floor, and thenreturn them back to the floor.Next, lift your right arm and leftleg at the same time straight upuntil they are parallel with thefloor. Continue to alternatesides for the prescribed numberof repetitions.

Same arm and leg onswissball: This exercise will beperformed the same way asopposite arm and leg on theswissball, except that you willraise your left arm and left legtogether, and then your rightarm and right leg together.

Back Hyperextensions(Hypers): This exercise will beperformed on a backhyperextension machine. Getinto the machine with your legsstraight and feet locked in, sothat your upper thighs are incontact with the pad. Bend atyour waist until your upperbody and lower body are at acomplete 90-degree. Rise backup until your whole body isparallel with the floor, pause,and then return back to thestarting position.

Goodmornings: Sit on a benchholding a straight bar across theback of your shoulders, andpoint your knees out at anangle. Pinch your shouldersback and arch your low backkeeping your back flat for theentire movement. Bend at yourwaist and slowly lower yourupper body toward the bench.Once you cannot go any furtherstill keeping your back flat, riseback up to the starting position.

Sit Up Side to Side: Hold amed ball in both hands withyour knees bent and feet flat onthe floor. Perform a full sit up.When reaching the top point ofthe sit up, twist and touch themed ball to the floor on one ofyour sides, and then slowlylower yourself back to the floor.Perform another sit up, andtouch the med ball to the flooron the opposite side. Continueto alternate sides for theprescribed number ofrepetitions.

Sit up and grab: This exerciseis done with a partner. You starton the floor with your kneesbent and feet flat on the floorwhile your partner is right infront of you holding a med ball.Do a full sit up and grab themed ball, and then return to thefloor holding the med ball atchest level. Perform another situp and give the ball back toyour partner, and then returnback to the floor without themed ball. Repeat this sequencefor the prescribed number ofrepetitions.

MED BALL EXERCISES

See Saw: This exercise is donewith a partner. Both people aresitting on the floor with theirknees bent facing each otherand their feet interlocked. Onepartner sits up with themedicine ball over their headand tosses it to their partnerabove their head as they comeup. The partner catches themedicine ball over their head,lowers them self to the floor,and then sits back up and tossesit back to their partner. Repeatthis sequence back and forth forthe prescribed number ofrepetitions.

Seated Side Toss: This exercisecan be done with a partner oragainst a wall. Sit down on thefloor with your legs straight infront of you. Your partner or thewall should be about 10 feetaway from where you aresitting. Cradle a med ball withboth hands. Twist to one sideand then rotate your torsothrough and release the ball onyour other side to your partneror against the wall. Catch theball from the wall or yourpartner, and repeat thissequence. Perform theprescribed number ofrepetitions to this side, and thenperform on the other side.

Standing Side Toss: Thisexercise will be performed thesame way as seated side toss,except that you will be standing,and will use the wall instead ofa partner. To start the exercise,stand straight ahead so that thewall is on your side about 10feet away.

Around the Worlds: Sitting onthe ground with your legs outstraight, take a med ball andtwist to your left as far as youcan and place the ball directlybehind your back. Turn andtwist the other way, and pick upthe med ball on the other side,and repeat this sequence.Perform all repetitions to yourleft, and then repeat thesequence to your right.

Knee Ups with Med Ball:This exercise is performed in aRoman Chair, or hanging frompull-up bar. Place a med ballbetween your feet, and hold itby squeezing your feet together.Bring your knees straight uptoward your chest, and thenlower them back down untilcompletely extended withouttouching the floor.

Chest Pass: Perform thisexercise like a basketball chestpass. Throw the med ballagainst a wall or to a partner asquick as you can for eachrepetition.

Overhead Toss: Perform thisexercise like a basketballoverhead pass. Throw the medball against a wall or to apartner as quick as you can foreach repetition.

Double: Put your legs on top ofa Swiss ball and squeeze theball to your hamstrings. Bringyour knees toward your chest,which will cause the ball to riseoff the ground. When yourknees are coming toward yourchest, crunch with your upperbody bringing your elbows andknees together.

Leg Lifts: With your legs fullyextended and your handsunderneath your butt, put yourlower legs on each side of theball and squeeze. Perform a leglift so that the ball comes off theground.

Feet on wall: Sit on a Swissball about 2 feet away from awall. Roll down the ball so thatyour low back is on the ball andyour upper body is raised up.Place your feet on the wall andperform a crunch.

ABS WITH SWISSBALL

Crunches with a band: Restyour low back on a Swiss ballwith your chest raised up andyour feet flat on the floor. Usinga thera-band, hold each end ofthe band with your handsdirectly beside each side of yourhead. Your partner will hold theband behind you. Perform aregular crunch keeping yourarms still and focusing on usingyour abdominals. To perform acrossover crunch put both ofyour hands to one side of yourhead, and cross your shoulderover.

Abdominal stability: Thisexercise is performed in 4different positions being heldfor :20 to :30 seconds in eachposition. The key to thisexercise is contracting yourwhole body especially yourabdominals to create stability.The first position is like beingin a pushup position, only youhold yourself up by having yourfore arms flat on the floorinstead of your hands. Thesecond position is on your sidewith your right forearm flat onthe floor. The side of your rightfoot is contacting the floor, withyour left leg stacked on top ofyour right leg. The thirdposition is done the same wayas the second position on yourother side. Hold yourself upwith your left forearm, and haveyour right led stacked on yourleft leg. The last position isstarted by lying on your backwith your knees bent and feetflat on the floor. Raise your hipsup so that only your shouldersand feet are touching the floor.

OTHER ABS

Abs on hyper: Get into a hypermachine sitting on your butt,with your legs straight, and yourfeet locked in. Slowly loweryourself backward so that yourentire upper body is parallelwith the floor, and then sit backup.

Partner twists on bench: Layon your side on a bench withyour legs stacked on top of eachother. With your torso hangingoff the edge of the bench, haveyour partner sit on your lowerlegs. Cross your arms acrossyour chest and slowly loweryour upper body toward thefloor. Before touching the floorrise back up and twist. Performall repetitions, and then switchsides.