Sports Cord Lateral Raise with Front Raise: This is a great shoulder exercise that works on the front and medial deltoid of the shoulders. To perform this exercise correctly:

1. Start in a standing position with the middle of the cord under one or both feet.

2. Keeping arms straight, but not locked, raise the left arm out to the side and the right arm directly in front. Make sure that the wrists stay in line with the arm and the elbows do not lock. Also make sure that you don’t shrug the shoulders while performing the movement.

3. Hold that position for 2 seconds and slowly lower to starting position.

4. Next, raise the right arm out the side and the left arm directly in front of the body. Hold for 2 seconds.

5. Continue alternating arms as above. Repeat for 20 to 24 repetitions.

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Sports Cord Harness Side Shuffle is an excellent exercise to train the body in a lateral direction. This movement is not only good for sports and conditioning, but for everyday uses, such as getting in and out of the car. To perform this exercise correctly:
1. Begin by putting the sports cord around the torso. It is highly recommended that someone hold the other end of the sports cord.
2. Allow a bit of room for the side-to-side motion. The person holding the other end of the cord will be standing to the side.
3. Start taking steps to the side until you cannot step out any further. SLOWLY return to the starting point by taking steps to the side.
4. Repeat for a number of repetitions or a timed period and then switch to the other side by facing the opposite direction.

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Sports Cord Harness Marching in Place: This exercise is the next progression to the Forward & Backward Walking. This exercise is excellent for improving speed and acceleration, especially if the person is involved in a particular sport. This is also a great conditioning exercise. To perform this exercise correctly:
1. Begin by putting the sports cord around the torsoIt is highly recommended that someone hold the other end of the sports cord.
2. When marching, allow a bit of room for forward and backward motion. Start marching forward, getting the knees up high, until you cannot push any further.
3. By marching slower, the demands for balance increases; marching faster increases the amplitude and resistance intensity.
4. Continue marching for a number of repetitions or for a timed period.

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Sports Cord Harness Forward & Backward Walking: Walking is the most functional movement performed everyday. This is a great exercise to improve on someones acceleration and deceleration. To perform this exercise correctly:
1. Begin by putting the sports cord around the torso. It is highly recommended that someone hold the other end of the sports cord.
2. Start walking forward until you cannot push any further. Allow a bit of room for the forward and backward motion.
3. Return to starting position by SLOWLY walking backwards and repeat for a number of repetitions or time.

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Scissor Boat Kicks: This is a great core exercise to strengthen the core muscles, while at the same time keeping the heart rate up. To perform this exercise correctly:

1. Start out sitting on the floor with legs out in front, back straight. Place our arms out straight in a T position.

2. Lift both legs off the floor, while keeping the back straight, pushing the chest up to the ceiling, and arms still in T position.

3. Start kicking legs in a scissor motion, continuously, keeping the back straight and arms straight out to the side.

4. Perform for a timed period or for 30 to 50 repetitions.

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Foam Roller Spinal Alignment (Relaxation Exercise): This relaxation exercise is performed with a piece of equipment called the foam roller. Using the foam roller is a great way to warm up or cool down the muscles. It uses myofascial release to help massage tight muscles. Essentially, it is like giving yourself a massage. The spinal alignment is a great way to relax the entire back. To perform this exercise correctly:

1. Lay on the foam roller, with it parallel to your spine. The foam roller should be exactly underneath the spine. The head and hips are supported by the foam roller.
2. Lay with knees bent and feet on the floor, and arms are out to a T with palms up to stretch the chest.
3. Lay there anywhere from 2-5 minutes. Then slowly roll off the foam roller onto the floor, keeping the knees bent, feet on the floor, and arms in a T. You will feel your back slowly sink down into place.

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Sports cord standing alternating shoulder press: This exercise is great to tone the shoulders and arms. It is a great way to strengthen the upper body and any overhead lifting. To perform this exercise correctly:

1. In an upright position, start with feet shoulder width apart, with the cord underneath the feet (make sure the cord is under the middle of the foot)

2. Elbows are bent at 90 degrees, with the back of the arm parallel to the floor

3. Begin the movement by pressing the right arm up to the ceiling, straightening out, but not locking the elbow. The left arm should still be in the 90-degree position.

4. Hold for a second and then lower elbow to starting position. Repeat movement with the left arm pressing up towards the ceiling, keeping the right arm in the 90-degree position. Make sure the back is not arched during movement, and stomach stays tight throughout the range of motion.

5. Also make sure you do not shrug the shoulders when you press. Shoulders stay down throughout the entire exercise.

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Marching Floor Bridges is great to strengthen the core, glutes, hamstrings and lower back. When performed correctly, this exercise can be beneficial to rehab lower back and weak hamstrings, and to tone the glutes. To perform this exercise correctly:

1. Lying on the back, with legs bent and feet flat on the floor, place feet about hip width apart
2. Relax the head and shoulders. Lift the right leg off the floor so that the knee is pulled in to the chest. Lift the hips up with the weight on the left leg and hold for 2 seconds
3. Repeat this time with the left knee pulled in towards the chest and the right foot on the floor, lifting the hips up and hold for 2 seconds.
4. Make sure to stay on the heels of your feet and squeeze glutes at the top
5. Slowly lower hips, without touching the ground and repeat
6. Make sure to keep stomach tight throughout range of motion
7. Perform 16-24 repetitions, alternating legs.

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The Single Leg Floor Bridge is great to strengthen the core, glutes, hamstrings and lower back. When performed correctly, this exercise can be beneficial to rehab lower back and weak hamstrings, and to tone the glutes. To perform this exercise correctly:

1. Lying on the back, with legs bent and feet flat on the floor, place feet about hip width apart
2. Relax the head and shoulders. Lift the right leg off the floor so that it is extended straight out. Lift the hips up with the weight on the left leg and hold for 2 seconds
3. Make sure to stay on the heels of your foot and squeeze glutes at the top
4. Slowly lower hips, without touching the ground and repeat
5. Make sure to keep stomach tight throughout range of motion
6. Perform 12-15 repetitions, and then repeat with right leg.

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Reactive Step-ups is a great exercise to improve on conditioning, stability, and balance in the lower body while toning the legs. To perform this exercise correctly:

1. Make sure that you have a 6-10 box-step
2. Start by placing the right foot on the box-step with the arms pulled back, ready to explode
3. Begin by jumping vertically using the right leg by extending your hip, leg and ankle. Land in the same position, pause and repeat. Perform for 10-15 repetitions on each leg.

Key points: Use the arms by throwing them up, but stop the hands at eye level. Make sure to land with the entire foot on the step/box and keep the torso leaning forward.

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Stability Ball Lying Opposites is an exercise to develop back stability and strength. It also works on shoulders and glutes. To perform this exercise correctly:

1. Lying on stomach the ball, with the ball directly under the belly button.
2. Make sure the arms stay under the shoulders and the legs are straight on your toes.
3. Begin the movement by squeezing the glutes and raising one leg up towards the ceiling and extending the back and raising the opposite arm by using the shoulder blade. Do right arm, left leg, then left arm, right leg. Keep repeating for 10 to 24 total repetitions.

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Lateral Plank with Rotation is a great stabilization exercise for the entire body with a twist, literally. The primary muscles used are oblique abdominals, abdominals, transverse abdominus, erector spinae. To perform this exercise correctly:

1. Laying on your side, start with elbow and forearm on the ground and feet stacked on top of each other

2. Lifting the body up in a straight line, raise other arm straight towards the ceiling, and turn head up to the ceiling, and hold

3. Make sure to keep the body aligned and stomach tight

4. Hold this position for a timed period of 10 to 30 seconds

5. Staying in this position put the top arm behind the head to support the neck.

6. Begin by rotating the upper torso towards the ground and hold for a second. Return to starting position and repeat for 5 to 10 repetitions each side.

7. A key points is to make sure that the legs stay straight and do not move throughout the exercise and the head stays aligned with the spine.

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Stability Ball Scorpion Press is a great exercise to focus on shoulders and core in a very un-traditional way. To perform this exercise correctly:

1. Start with feet against the wall and lying on the stability ball with the ball just under the chest.

2. Make sure the legs and glutes stay tight throughout the exercise. Also make sure the head stays down and in line with the spine.

3. Begin by raising the arms up in an L position with elbows in a 90 degree angle and hands and forearms aligned with the body. Begin the movement by extending the arms straight up in line with the body. Hold for 1 to 2 seconds and return to starting position.

4. Never relax the glutes and legs throughout the exercise. This will improve core stabilization. Perform 10 to 15 repetitions with a tempo of 3 seconds up, 2 second hold at the top and 3 seconds to return to starting position.

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Core Ball Lateral Lunge with Pushout is a great total body exercise that not only strengthens but also works on flexibility. Its main focus is on lower body, shoulders, and core. To perform this exercise correctly:

1. Begin by holding the core ball at the chest in an upright position with the feet shoulder width apart
2. Begin the movement by stepping out to the right laterally keeping both feet pointed straight
3. Allow the right leg to bend while the hips rotate back. Make sure the knee on the right leg does not pass the toes, and also that the left leg stays straight.
4. While in this position push the core ball straight out in front of the body and hold for a second. Return the ball back to the chest and push off on the right leg, back to starting position. Repeat the movement stepping out to the left side, keeping the right leg straight this time.
5. Return to starting position and repeat for 6 to 12 repetitions each side.
6. Remember to allow the hips to rotate back while pushing the ball straight out in front of the body.

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Core Ball Squat To Press is a great total body exercise that focuses on conditioning and strengthening the shoulders, legs, and torso. To perform this exercise correctly:

1. Begin by holding the core ball at the chest in an upright standing position. Keep the feet shoulder-width apart and slightly pointed out.
2. Begin by performing a squat make sure the knees don’t pass the toes, allowing the hips to rotate back and chest and shoulders back holding the core ball at the chest.
3. Return to upright position, but never locking out the knees, while lifting the ball in the air
4. Make sure the elbows stay in as you press toward the ceiling.
5. Return the core ball back to chest and repeat for 10 to 15 reps.

This exercise brought to you by the Dallas personal trainers from Fitness Trainers To Go.