PHASE 1

Get in the standard pushup position, by placing the hands shoulder width apart and your feet hip-width apart. Keep your core tight and straight back. Push your torso backward and raise your butt up in the air. Keep your arms, back, and legs in a straight position In this position, your body will form an inverted V (downward dog) Bend your elbows to lower your upper chest close to the ground while still keeping the butt up. While your chest closes towards the floor, scoop your head upwards, while arching the upper and lower back. Straighten your arms and push your chest in the upward direction, forming an Upward-Facing Dog Position in yoga. Make sure to keep your chest forward and shoulders blades pulled together, with legs staying tight and active. Return to the starting position, and repeat the desired number of reps.

Stand tall with your feet about hip-width apart and core tight. Avoid leaning back to curl the weight up and bending your knees to press the weight overhead.

Grab a chinup bar with an alternating grip -- one palm facing you (underhand grip), the other facing forward (overhand grip). Keeping your abs tight, pull yourself up until your chest is even with the bar. Pause, then lower yourself. Do all your repetitions with your hands in this position, then, on your next set, do the reverse.

Wrap your left arm around your rib cage and bend your knees slightly. Push with your right arm and allow your body to raise off the ground as you push. Once your right arm is almost fully extended, hold for a second before slowly lowering yourself back down to the floor.

The Saw gets its name from a back and forth sawing motion across your chest. You might think of it as a resistance band crossover, but it’s not technically a crossover, because a true crossover would take your arm farther out in front of your body, inviting a lot more shoulder into the exercise. It’s not about getting your arm away from your chest. We want to isolate the chest as much as possible and make it do the work. Starting position is standing with feet flat on the floor next to the anchor spot for your band. Set up for the saw by anchoring a heavy band to something sturdy at about chest height, and put your hand inside the band with the elbow locked. Plant feet firmly, and using the heel of your hand, drive your arm across your chest into adduction, keeping it about chest level. The farther you drive the arm, the more you’ll pull the band taut and the more contraction you’ll feel. Maintain your core strength the entire time.

In the ‘high’ version of this exercise we are trying to take that arm from the low and away position, up and across your body, following the direction of the fibers of the upper chest. Standing with feet flat on the floor and holding a dumbbell in your left hand lift the dumbbell straight up, keeping it at arms length, bending your elbow slightly. Lower the dumbbell slowly and repeat. If we can ‘follow the fibers’, we can get good chest activation.

Secure the band(s) to the door with the door anchor at the bottom of the door. Attach each end of the band(s) to an ankle strap. Now grip both handles with one hand and stand facing the door, 3 to 4 feet away from the door. Keep your back straight, head straight, chest up and bend slightly forward at your waist. Position your non-active arm across your body, with the back of your non-active hand stabilizing your active elbow. Pull the ankle straps for handles forward and up, bending your arm until your hand is at Chest height. Keep your elbows stationary at your side, do not let them move forward or back as you bend your arm.

Start in a plank position on the floor, with hands firmly on the floor, right under your shoulders. Press toes firmly into the floor too. Keep core tight and back flat and engage your glutes and hamstrings. Your whole body should be neutral and in a straight line. Lift hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible. Start to bend elbows, and then lower your entire upper body toward the floor. Stay there for a moment, then slowly push back up until your arms are straight and you’re in the inverted V position. Make sure you maintain control throughout the movement.

Stand on a resistance band with one foot and hold the handle with the same-side hand, which should be in line with your shoulder. Lift the handle up until your arm is fully extended overhead, then bring it back to starting position and repeat on the other side.

Stand in an erect position while you hold a barbell with a supinated grip (with your palms facing up). Bend your knees slightly and bring your torso forward by bending at the waist. Keep your back straight until it is almost parallel to the floor. Keep your head up. The barbell should hang right in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. While keeping your torso stationary, lift the barbell as you breathe out. Try to keep your elbows close to the body without any force with the forearm other than holding the weights. At the top (contracted) position, squeeze your back muscles tightly and hold that position for a second or more. Slowly lower the weight again to the starting position as you inhale. Repeat the movement for the desired number of repetitions.

Anchor: Secure the band(s) to the door with the door anchor at knee height. Attach each end of the band(s) to a handle. Grip a handle in each hand and squat 3 to 4 feet from the door while facing the door. Keep your head straight and chest up. Your arms should be straight out in front of you (forearms parallel with the floor.) Pull the handles until your hands are by your chest. Return to the starting position (controlling the resistance). Repeat. Hold the handles with a loose grip. Squeeze your shoulder blades together as you pull the handles back. Your arms should tight to your body as you pull.