1.

Reverse Snow Angels

How to: Position yourself facedown on the ground with arms at your sides and palms
facing down. Peel your shoulders and hands a few inches off the ground by pinching
your scapulae together and engaging your lats and rhomboids in your mid-back (a).
Keeping your head facing down, in a slow, controlled motion, bring your arms up past
your shoulders and up to your ears until your thumbs meet directly above your
head (b). Then, bring your arms back to the starting position. The key here is keeping
the arms straight and elbows locked through the entire movement to engage your lats
and shoulders (c). Repeat for 3 sets of 5 reps, with 30-60 seconds of rest between
sets.

2. Triceps bench dips

How to: For this exercise you will need to place a bench behind your back. With the
bench perpendicular to your body, and while looking away from it, hold on to the bench on
its edge with the hands fully extended, separated at shoulder width. The legs will be not
extended at all. This is your starting position. Slowly lower your body as you inhale by
bending at the elbows until you lower yourself far enough to where there is an angle
slightly smaller than 90 degrees between the upper arm and the forearm. Using your
triceps to bring your torso up again, lift yourself back to the starting position.

3. Lunges

How to: Place your Keep your upper body straight, with your shoulders back and
relaxed and chin up (pick a point to stare at in front of you so you don't keep looking
down). Always engage your core.Step forward with one leg, lowering your hips until
both knees are bent at about 90-degree angle. Make sure your front knee is directly
above your ankle, not pushed out too far, and make sure your other knee doesn't touch
the floor. Keep the weight in your heels as you push back up to the starting position.