Posture

Hold the suspension trainer at chest height. Lean backward and maintain a straight alignment with the elbows fully extended. Squeeze your shoulder blades together and draw your hands toward your chest. Keep your neck and upper trapezius muscles relaxed. Perform 3 sets of 8 reps.

Place your hands in the suspension trainer and go into a plank position with elbows extended. Drop down into a push-up without letting the elbows move past the torso. Return to the starting position. Perform 3 sets of 8 reps.

Hold the suspension trainer at chest height. Lean backwards and maintain straight alignment with the elbows fully extended. Squeeze the shoulder blades together while drawing the shoulders and elbows to 90 degrees (as if forming a goal post). Return to starting position. Perform 3 sets of 8 reps.

Hold the suspension trainer at chest height. Lean backwards and maintain straight alignment with the elbows fully extended. Keeping a slight bend in the elbow, squeeze the shoulder blades together while reaching up and back with one arm and down and out with the opposite arm. The torso will rotate slightly towards the arm that is reaching up and back. Return to the start position. Perform 3 sets of 8 reps on each side.

Place a pad under your knees and go into a keeling position while holding the suspension trainer. Keep your shoulders down and back. Lean forward into the straps. Reach your arms out and overhead as far as you can without shrugging the shoulders. Maintain a neutral spine. Avoid excessive pelvic tilt or arch in the low back. Return to the start position. Perform 3 sets of 8 reps. (Adjust the suspension trainer higher to make the exercise easier and lower to make it harder).

Place an exercise ball between your legs while holding the suspension trainer. Squeeze the inner thighs to maintain balance on the ball. Keep your shoulders down and back. Lean forward into the straps. Reach your arms out and overhead as far as you can without shrugging the shoulders. Maintain a neutral spine. Avoid excessive pelvic tilt or arch in the low back. Return to the start position. Perform 3 sets of 8 reps. (Adjust the suspension trainer higher to make the exercise easier and lower to make it harder).

Hold the suspension trainer in one hand at chest height. Lean backwards and maintain straight alignment with the elbow fully extended. Squeeze the shoulder blades together and draw your hand towards your chest. Keep your neck and upper trapezius muscle relaxed. Perform 3 sets of 8 reps on each side.

Hold the suspension trainer in one hand at chest height. Hold a 5-10 lbs weight in the other hand. Lower yourself into a bridge position with the weighted arm parallel to the arm holding the suspension trainer. Twist down and away from the sling as if pulling back on a bowstring. Pull yourself up with the hand in the suspension trainer to twist your body and punch the dumbbell forward. Perform 3 sets of 6 reps on each side.

Hold the suspension trainer in one hand at chest height. Hold a 5-10 lbs weight in the other hand. While in a standing position, twist down and away from the sling as if pulling back on a bowstring. Pull yourself up with the hand in the suspension trainer to twist your body and punch the dumbbell forward. Perform 3 sets of 6 reps on each side.

Rest your head and shoulders onto an exercise ball while keeping your knees bent at a 90 degree angle and feet placed shoulder-width apart in a bridge position. Hold a medicine ball to your chest then circle it around your upper body. Perform 3 sets of 5 reps in each direction.

Rest your head and shoulders onto an exercise ball while keeping your knees bent at a 90 degree angle and feet placed shoulder-width apart in a bridge position. Interlace your fingers and raise your arms toward the ceiling. Rotate your arms, torso, and head to one side (lifting your shoulder blade off the ball). Rotate to the other side. Perform 3 sets of 30 seconds on/30 seconds off.