Lower Back   Extensors 

Hamstrings   Pull Back Toes, Double Leg 

With hands on toes, pull torso forward and bend 

head toward knees until stretch is felt holding 

Bring both knees to chest and hold for up to 15 

stretch for up to 15 seconds.  For more stretch, 

seconds alternating knees.  For more stretch, bring 

place hands on ankles bending forward with torso 

head to knees and hold stretch for up to 15 seconds. 

toward knees and holding stretch for up to 15 

seconds. 

Shoulder Shrug with Dumbbells 

Shoulder Shrug with Barbell 

Using a medium grip, keep arms straight and lift 

Keeping arms straight, lift shoulders as high as 

shoulders as high as possible, rotating shoulders 

possible, rotating shoulders up and backward. 

up and backward and return to starting position. 

Alternation Raise with Dumbbells 

Upright Row with Dumbbells 

With arm locked, raise dumbbell to overhead position.   Keeping dumbbells close together, pull dumbbells 

Return to starting position alternating arms in a slow  to chin, keeping elbows high and slowly return to 

rhythmic manner.  Do not attempt too much weight. 

starting position. 

  2000.  Visual Health Illustrations, Inc.  Do not reproduce without written permission from Visual Health Illustrations, Inc.