This week, Denise Klatte walks us through the proper way to do a Chest Fly. Start in a seated position. Keep your weights close to your body as you lower yourself down. Make sure that your head and your neck are in the same alignment and that your abs are engaged. You can have your feet on the floor with the knees bent or you can have your legs up. Pull your shoulders down and then press both weights up to the sky. Make sure that your wrists stay right above your shoulders. Inhale as you open your arms out to the side and exhale as you bring your weights back up.

This week, Alex McLean demonstrates the Bicep Curl. Start with your feet hips distance apart and your feet pointing forward. Your knees are soft, your core is engaged and your shoulders are down and back. Make sure your palms are facing away from your body and the elbows are in line with the shoulders. Exhale and pull your palms towards your shoulders and slowly release.

This week, Michelle Dozois walks us through the proper way to do a Shoulder Bridge. Start on your back with your feet out in front of you hips distance apart. Pick your hips and press them up towards the ceiling. Make sure your weight is on your shoulders as opposed to you neck. Draw the ribs towards the hips and maintain that neutral alignment.

This week, Ilyse Baker walks us through The Snake. Take your feet nice and wide, point your toes straight ahead and soften the arms and legs. Start by shifting your body weight side to side. Then, from your lower body, push your ear all the way to one corner and then to the other corner. Once you start getting into it, you’ll notice that your shoulders and your arms start to go with it. Put on some cool music and you’re doing The Snake!

This week, Denise Klatte walks us through the important elements of an opposite Arm and Leg Extension, also known as the T-Stand. The most important thing is your set-up. Start by coming down onto all fours. With your hands underneath your shoulders and your knees right underneath your hips, draw your shoulders down and push into your hands firmly. Push firmly into your left hand and reach your right hand forward. As you press into your left hand, you’re going ot reach your left leg back, growing your leg long. Bring it down and switch sides.

This week, Petra Kolber walks us through the Plié Squat. This is a great exercise for getting a strong, long and lean lower body. Start with your feet turned out in a natural turn-out stance. Place your hands on your hips and pull your shoulders back and down. Gently bend both knees until the thighs are almost parallel to the floor and then come back up.

This week Alex McLean, walks us through the mechanics for throwing a solid and strong Cross-Jab Punch. For any kick-boxing punch, everything starts from the leg, through the hip and transfers through the core, right into the upper body.

This week, Alex McLean walks us through the key elements of performing the Dip. You can do this on floor or use a support system like a chair. Start by turning your finger tips towards your toes, the shoulders will end up over the wrists as you straighten your arms. Rotate the shoulders back and bend the elbows, keeping them close to your body and press away.

Denise Klatte walks us through the important elements of an Upright Row. The Upright Row is an exercise to work the middle of your shoulders and your biceps. To start, make sure you have a nice stance. Make sure that your chest is upright, your belly is on and your shoulders are back and down.

This week, Amy Dixon reminds us that anytime we jump it is really important to know how to land. She shows us a couple of techniques to really prevent any sort of injury and focus on safety when it comes to jumping.