- push ups (scapular retraction / protraction):
1. Assume a plank or push up position.
2. Keep your arms straight and allow your scapulae to retract (move toward your spine) so that your torso lowers an inch or so toward the floor.
3. Keep your arms locked and protract your scapulae so that they move laterally along your ribcage, away from your spine. Your torso should rise back up an inch or so and your upper back should assume a sort of hunch-back shape.
4. Hold for a second or two.
5. Repeat for 8 to 12 repetitions.
- front band pull aparts:
Stand and Hold a resistance band out in front of you at chest height with arms extended and hands spaced shoulder width apart.
How to Do It: Using light to moderate tension, pull the band apart While squeezing your shoulder blades together. Slowly return to start position.
- front band raise:
Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your waist or thighs with your palms facing you.
Action: Keeping your abdominal muscles and your back muscles tight, lift the weight directly in front of you with your arms straight. Stop once you reach the level of your shoulders. Keeping your core muscles tight, return the weight to the starting position. Since this is an endurance workout, perform each repetition over a 1 to 2 second period and perform 15 to 25 repetitions in each set. Knock out three sets if you have the time.