Signature Methods

1. Position the body at a 45-degree angle on a swiss ball, with good posture and with the feet braced firmly on the floor or on a step.
2. Pull the shoulders slightly together, and position the dumbbell horizontal to the body and aligned straight over the shoulder.
3. Begin with the elbow pointed out, the wrist straight, and the core and trunk muscles contracted.
4. Begin to inhale, and low the arm while keeping the hand slightly inside the elbow while avoiding any rotation of the trunk.
5. Continue to low the arm until the upper arm is about parallel with the floor, with the hand slightly inside the elbow. Maintain good posture.
6. Hold, slowly exhale, activate the core, an press the arm and dumbbell back to the starting position while maintaining proper posture.

1. Grasp the handle, then step back from the pulley into a lunge position, with the opposite leg forward and the legs about shoulder-width apart.
2. Begin with the arm aligned with the cable, the scapula slightly protracted, and the weight mostly on the lead leg.
3. Position the spine in a good posture, and draw a deep breadth.
4. Begin to exhale, activate the core, and start to retract the shoulder blade while pulling the arm back and up.
5. Continue to retract the scapula, and pull the arm up and the hand toward the navel until the upper arm is about parallel to the body.
6. Hold, slowly inhale, and allow the arm and scapula to be pulled back to the starting position while maintaining proper posture.

1. Stand on one leg, with the other foot off the ground. Position the pelvis level and the trunk in good posture.
2. Bring the arm up and out tot he side of the body, with the upper arm about parallel to the floor, the elbow flexed about 90 degrees, and the dumbbell level and just inside the elbow.
3. Slightly lift the chest, stabilize posture, and inhale.
4. Begin to exhale, activate the core, and slowly press the arm up, keeping the dumbbell and the elbow aligned with the body.
5. Continue to press the arm up and over until directly over the shoulder. Attempt to elevate the shoulder blade as it rotates upward while maintaining pelvic-spinal positioning.
6. Hold, then slowly begin to inhale and lower the arm back to the starting position while maintaining proper posture.

1. Grasp the handle, then step back from the pulley into a lunge position, with the opposite leg forward and the legs about shoulder width apart.
2. Begin with a natural arch in the lower spine, the arm straight, the elbow out, and the scapula rotated upward.
3. Begin to exhale, activate the core, and start to pull the shoulder blade downward while keeping the elbow out as it flexes.
4. Continue to depress and rotate the scapula downward. Pull the arm down while keeping the hand away from the body and the upper arm and trunk in alignment with the cable.
5. Hold, slowly inhale, and allow the arm and scapula to be pulled out and up to the starting position while maintaining proper posture.

1. Hold the handle of the upper cable length-wise in the hand, and step out into a lunge position.
2. Lean the trunk over to approximately a 45-degree angle, and position the elbow and shoulder at about 90-degree angles, with the lower arm and hand in a neutral position.
3. Begin with the entire spine and neck in good posture. Draw a deep breath.
4. Begin to exhale, activate the core, and contract the triceps to begin extending the elbow.
5. Continue to fully extend the elbow, keeping the shoulder, scapula, and wrist stabilized and keeping the elbow pointed to the floor.
6. Hold, then slowly inhale and allow the lower arm to be pulled back to the starting position, keeping the shoulder, scapula, and wrist stabilized and the trunk in good posture.

1. Stand with the hips and knees slightly flexed, and grasp the handle of the upper cable in a supinated position.
2. Pull the shoulder blades slightly together, slightly lift the chest, and position the spine in good posture.
3. Position the arm in line with the cable pulley, and begin with tension on the biceps. Draw a deep breath.
4. Begin to exhale, activate the core, slightly flex the shoulder, and begin to pull the arm up while flexing the elbow.
5. Continue to pull the lower arm up and back as far as possible while maintaining scapular, shoulder, wrist, and postural positioning.
6. Hold, then slowly inhale and allow the arm to be slowly pulled back to the starting position while maintaining proper posture.