- Anchor a band to a point that is the same height as your fist when your arms are at your side and stand with the band crossing your body.
- While keeping your elbow mostly extended, lift your arm until it's parallel with the floor.
- Stand between the two anchored bands, grasp them with an overhand grip, and position the bands at shoulder level.
- Brace your core and push the bands overhead, fully extending your arms.
- Lower the bands back to shoulder level, keeping your core engaged and arms straight. Repeat for desired number of reps.
- Brace your core and press the weight plate overhead until your arms are fully extended. Keep your shoulders down and back.
- While your arms are fully extended, lower the weight behind your head to perform the extension
- After completing the extension, lower the weight to your chest, and perform the overhead press. Repeat
- Stand tall holding two plates at your side.
- Lateral raise the plates to your side and continue until the plates are pointed at the ceiling.
- Let your shoulder joint naturally rotate. At the bottom you should have a neutral or overhand grip. By the time the plates are overhead, your palms should be facing forward.
