Bench Fly with Dumbbells 
Prone Pullover with Dumbbell 
From starting position, keeping lower back flat on 
From starting position with arms slightly bent, lower 
bench at all times and arms nearly straight, lower 
weight to shoulder level with palms facing upward and 
dumbbell behind head to tolerance and return to 
return to starting position using a slow rhythmic pace. 
starting position using a slow rhythmic pace. 
Wall Hug 
Standing Heel Raise 
Standing on board with knees locked, rise up on 
Keeping elbows close to sides, lower body almost to  toes as high as possible and return to starting 
floor and repeat to tolerance. 
Side Bend 
Abdominal Curl 
With feet shoulder width apart, bend sideways as far 
as possible, then return to straight back position.  
Curl upper body toward knees until shoulder 
Complete all repetitions to one side, then repeat to 
blades and upper back clear floor. 
other side. 
  2000.  Visual Health Illustrations, Inc.  Do not reproduce without written permission from Visual Health Illustrations, Inc. 

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