a. Squeeze hold – sit in a study chair with your feet flat on the floor. Bend your arms and exhale as press the palms of your hands together at chest.
b. Pull down hold – sit 2 feet in front of a table. Bend forward placing your palms against the table and press down.
2. Shoulders and Abdominals
a. Glide hold – raise arms shoulder level and hold.
b. Stir hold – tighten stomach muscle and hold. Place fist on belly and stir.
3. Triceps and Biceps
a. Push down hold – push down on table.
b. Lift hold – lift up on table.
4. Hamstrings and Quadriceps
a. Long bridge hold – Lie on your back with your arms at your side. Bend your knees and press heels and raise hips about 2 inches.
b. One leg hold – Lie on your back and bend one knee. Extend the other leg and lift about 1 foot. Repeat with other leg.
5. Stomach and Butt
a. Breath in hold
b. Butt squeeze hold
6. Inner and Outer Thigh
a. Inner rise hold
b. Outer rise hold
7. Calf
a. Raises – feet straight
b. Raises – feet turned in and out
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