One leg back so both knees are 90 degrees, all 10 toes straight ahead, trunk vertical. Back knee goes up and down adding weights over time, then adding thumbs to shoulders. Strong core, elbows slightly infront of the mid line. Good posture, shoulders back and down, belly braced in neutral spine.

Weight at chest. Good posture, belly braced sitting back into heels to activated the back side. Push the ground away with the whole foot. Modify by adding knee lifts in front and heel lifts to the side keep vertical spine 15 each both legs.

3 moves to address the whole shoulder. V-Ups- thumbs up to side but slightly in front of the body. Goal Posts, elbows shoulder heighth, together in front, then squeeze blades back together. Forward and Back-slow and control shoulder level. All with no neck over time. Do each one to fatigue, then ...

Wide stance with toes out about 45 degrees so knees can stay more toward pinky toes vs collapsing in. More about pressing up from the heels than going low. Belly tucked and braced. Add arms to press with elbows in front, holding or on legs to modify.

Wide legs, feet parallel. Sit back into hip with other leg straight. Press weight forward keep chest proud and core strong. 15 on each leg, the other side. Be sure to not roll knee out or onto outside of foot. More of sit back into the hip.

Standing in a 1/4 squat with strong neutral spine and straight arms take the weights back. 2 variations. For back of the arms, bend and straighten. For posture shoulder work, straight arms back- both squeezing and holding for a couple of seconds each contraction to build strength and endurance.

On back wiorking up to weights. As the hands come up the hips are lifted from bridge position. Make sure to tell the chest to fire so from the armpits and not the neck. Slow and controlled to activate the backside at the same time.

Practice straight legs (slight knee bend) flat back no rounding or reaching, chin tucked as arms go in front of legs toward the ground. Push rear back then always stand tall with a squeeze of the buns. Once used to that add a row once bent over- adding weight gradually.