Sole Shaping: June 2018

Stability Ball Push-up Cues

Advanced Push-up Variation!

Stability Ball Push-up Cues:
- Start exercise in a plank position: hands under shoulders on stability ball, core engaged, and a straight line from shoulders-hips-feet.
- Keep your core engaged by pulling your belly button toward your spine, squeezing your glutes, activating your shoulder blades together; lead with your chest as you bend your elbows close to your body as you lower toward the stability ball.
- Return to the start position in a controlled manner for one rep.

Ideas for Exercise Uses:
- Perform as a power-up exercise to a push-up.
- Add to a stability ball core workout.
- Use in a shoulder strengthening advanced workout.

Push-up Variations:
- Elevated Push-up (Modified)
- Push-up (Intermediate)
- Stability Ball Push-up (Advanced)

Stability Ball Push-up Diagram:

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Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.

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Dowel Behind Raise Cues

Shoulder Strengthening Exercise!

Dowel Behind Raises Cues:
- Start exercise in a standing position: feet shoulder width, core engaged, arms overhand grip of dowel behind body, chest up, and shoulders back.
- Raise dowel upward and push chest up.
- Return back through the same movement for one rep.

Ideas for Exercise Uses:
- Perform as a strengthening shoulder exercise.
- Add as a warm-up exercise for an upper body strength workout.
- Use as a rehab exercise for blood flow to chest and shoulders.

Behind Raise Exercise Variations:
- Aqua Reach Backs (Beginner)
- Bodyweight Reach Backs (Intermediate)
- Dowel Behind Raises (Advanced)

Dowel Behind Raises Informational Diagram:

Dowel Shoulder Strengthening Behind Raises

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Aqua Jacks

Low Impact Jumping Jacks!

Aqua Jacks Cues:
- Start exercise in a standing position in the water: water shoulder or waist high, arms at sides, feet together, core engaged, and standing tall.
- Jump your legs apart as you laterally raise your arms overhead.
- Return to start position in a controlled landing for one rep.

Ideas for Exercise Uses:
- Perform with other exercises as a dynamic warm-up before Aqua Workout.
- Add to a Low Impact HIIT Aqua Workout to elevated your heart rate.
- Use as an alternative exercise to high impact exercises on the knee joints.

Jumping Jack Variations:
- Aqua Jacks (Beginner)
- Jumping Jacks (Intermediate)
- Prisoner Jacks (Advanced)

Aqua Jacks Diagram:

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Seated Neutral Grip Shoulder Press Cues

How To Do A Seated Shoulder Press!

Seated Dumbbell Neutral Grip Shoulder Press

Seated Neutral Grip Shoulder Press Cues:
- Start exercise in a seated position: feet shoulder width, elbows at 90 degrees, hold dumbbells in neutral (handshake) grip, core engaged, and sit tall with shoulders back and chest up.
- Press both dumbbells directly overhead while remaining seated.
- Return to start position for one rep.

Ideas for Exercise Uses:
- Perform as a strengthening exercise for rowing.
- Add to a full body workout for the push movement.
- Use as a modified exercise for a standing shoulder press.

Shoulder Press Exercise Variations:
- Seated Shoulder Press (Beginner)
- Standing Shoulder Press (Intermediate)
- Olympic Shoulder Press (Advanced)

Seated Shoulder Press Diagram Guide:

Seated Dumbbell Shoulder Press How To Guide

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Spider-man Push-up Plank Cues

How To Do A Superhero Plank!

Spider-man Push-up Cues:
- Start exercise in a plank position: feet shoulder width, core engaged, hands under shoulders, look three feet in front of you, and maintain a straight line from shoulders-hips-feet.
- Keep a straight line as you lead with chest and bend elbows close to your sides; while driving one knee toward the elbow of the same side.
- Hold this position for the allotted time and then repeat to the other side.

Ideas for Exercise Uses:
- Perform as an advanced variation of a plank exercise.
- Add as a static stability exercise at the end of a full body workout.
- Use as a finisher exercise after a chest day to see how long you can hold the pose.

Spider-man Push-up Plank Variations:
- Wall Spider-man Push-up Plank (Beginner)
- Kneeling Spider-man Push-up Plank (Intermediate)
- Spider-man Push-up Plank (Advanced)

Diagram of How To Do A Spider-man Push-up Plank:

Spider-man Push-up Plank Diagram How To Guide

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Aqua Butt Kick Cues

HIIT Exercises For The Pool!

Butt Kick Cues:
- Start exercise in a standing position in the water: arms bent at sides, active ankles, weight toward balls of your feet, core engaged, and chest up.
- Explode through your legs as you bend one knee and bring the heel toward your butt, then lower that leg and repeat the same movement with the other leg.
- Return to start position in a controlled landing for one rep.

Ideas for Exercise Uses:
- Perform with other exercises as a dynamic warm-up before Aqua Workout.
- Add to a Low Impact HIIT Aqua Workout to elevated your heart rate.
- Use as an active rest exercise between strength exercise with aqua bells.

Butt Kick Variations:
- Aqua Butt Kicks (Beginner)
- Butt Kicks (Intermediate)
- Locomotion Butt Kicks (Advanced)

Aqua Butt Kicks Diagram:

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Stability Ball Straight Arm Plank Cues

Increase The Difficulty Of Your Plank With A Stability Ball!

Stability Ball Straight Arm Plank Drawing

Stability Ball Straight Arm Plank Cues:
- Start exercise in a plank position: hands under shoulders on stability ball, core engaged, and a straight line from shoulders-hips-feet.
- Keep your core engaged by pulling your belly button toward your spine, squeezing your glutes, activating your shoulder blades together.
- Maintain this static position for the allotted time.

Ideas for Exercise Uses:
- Perform as a power-up exercise to a plank.
- Add to a stability ball core workout.
- Use in a full body workout as a finisher to challenge your core.

Straight Arm Plank Variations:
- Elevated Straight Arm Plank (Modified)
- Straight Arm Plank (Intermediate)
- Stability Ball Straight Arm Plank (Advanced)

Stability Ball Plank Diagram:

Stability Ball Straight Arm Plank Instructions

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Dumbbell Front Raise Cues

How To Do A Front Raise Strengthening Exercise!

Dumbbell Front Raise Cues:
- Start exercise in a standing position: feet shoulder width, core engaged, dumbbells held at waist with extended arms, shoulders back, and chest up.
- Lift the dumbbells with an overhand grip in front of the body to shoulder height.
- Return to start position in a controlled movement while maintaining a neutral spine and without swaying your body for one rep.

Ideas for Exercise Uses:
- Perform as a warm-up exercise with lightweight before doing a shoulder workout.
- Add to a full body workout as a pull exercise.
- Use as a strengthening exercise with light weight in between heavy sets of upper body exercises.

Front Raise Demo:

Front Raise Variations:
- Seated Dumbbell Front Raise (Beginner)
- Dumbbell Front Raise (Intermediate)
- Plank Dumbbell Front Raise (Advanced)

Dumbbell Front Raise Picture Instructions:

Dumbbell Front Raise Picture Instructions

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