The Reverse Fly

Start by bending forwards slightly at the waist, with core engaged, to a 45 degree angle, keeping your head neck and back in alignment. With arms extended below you and palms facing each other, raise the weights up slightly above your shoulders while keeping arms straight. Slowly return weights to the starting position.

Military Pushup

Place deck length wise on the roller. Begin in the push up position with hands on the deck, shoulder width apart. Keep your back straight and core engaged, elbows pointing toward feet and arms against sides. Lower yourself so that chest touches deck and push back up to a starting position. Do not lift head; look down in front of your hands.

Bent Over Rows

Bend forward at the waist to a 45 degree angle, keeping your back straight (do not let your back roll out). Pull the weights up keeping elbows wide and squeezing your shoulder blades together as you exhale. Lower the weights to the starting position as you inhale

Indo Board Wood Chop

Start with ball to the outside of either leg just above your knee. Twist your body while in a diagonal direction to the opposite side as if you are throwing the ball over your opposite shoulder. Repeat starting on the other side of your body. Keep your arms straight and your eyes on the ball.