Bent Over Rows

• Bend at hips to get in to correct position. 
• Keep back flat- TV's, windows and doors can make good mirrors, or get someone to check for you.
• Soft knees, draw abs in, keep shoulders in their sockets- Don't hunch on 'down' phase.
• Draw elbows back and squeeze inbetween shoulder blades and down sides of back.
• Don't row yourself upright! Try to keep hip joint still so you keep that starting position throughout.

Front Raises

• Feet shoulder width apart for balance.
• Squeeze glutes & draw abs in to keep body still and protect back.
• Lift up, control back down.

Push Ups

• Squeeze glutes and draw abs in to keep body still. 
• I find push ups hard, so don't stress if you do too! Quick tip: 'Pushing the floor away' and exhaling as you push up can both really help.
• Make a 'V' shape with arms, as opposed to a 'T' shape.

Push Ups From Knees

• Squeeze glutes and draw abs in to keep body still. 
• I find push ups hard, so don't stress if you do too! Quick tip: 'Pushing the floor away' and exhaling as you push up can both really help.
• Keep your body still, just move your arms to make your body pivot from knees, no snaking the body or bums in the air!
• Make a 'V' shape with arms, as opposed to a 'T' shape.

Push Ups On Ledge

• Squeeze glutes and draw abs in to keep body still. 
• I find push ups hard, so don't stress if you do too! Quick tip: 'Pushing the floor away' and exhaling as you push up can both really help.
• Keep your body still, just move your arms to make your body pivot from knees, no snaking the body or bums in the air!
• Aim to get nipple line/bra line down to the edge of the ledge each time. If you end up with your neck by the ledge instead, it's probably because your bum has come up and now body isn't in a straight line.
• Make a 'V' shape with arms, as opposed to a 'T' shape.

Resistance Band Closes

• Feet shoulder width apart for balance.
• Put resistance band around back and grab handles (or if your's doesn't have handles/is an awkward length, grab the rubber where suits like I've done).
• Squeeze glutes, draw abs in to keep body steady.
• Aim to meet hands together at chest height, as if squeezing chest.
• Control back to start, don't *ping* back!

Resistance Band Openers

• Feet shoulder width apart for balance.
• Put resistance band around back and grab handles (or if your's doesn't have handles/is an awkward length, grab the rubber where suits like I've done).
• Squeeze glutes, draw abs in to keep body steady.
• Squeeze between shoulder blades and down sides of back on 'open' phase.
• Control back to start.

Resistance Band Rows

• Sit upright, draw abs in, find seat bones if possible and use them!
• Squeeze betweeen shoulder blades and down sides of back when rowing.
• Control back to start.
• Try not to rock body during this move!

Side Raises

• Feet shoulder width apart for balance. 
• Aim to get up in line with shoulders. 
• Control back down, don't flop. 
• Draw abs in, squeeze glutes. 

Shoulder Press

• Feet shoulder width apart for balance. 
• Control back down to shoulders, don't drop.
• Draw abs in, squeeze glutes to help keep body still.
• Keep weights above shoulders at all times- no veering off in random directions!

Tricep Dips Legs In

• Keep back close to the chair/bench/ledge.
• Have hands under shoulders to start.
• Push up using arms, not legs.

Tricep Dips Legs Out

• Keep back close to the chair/bench/ledge.
• Have hands under shoulders to start.
• Push up using arms, not legs.

Triceps With Weights (Usually DB- Dumbells)

• Feet shoulder width apart for balance. 
• Control back down, don't flop. 
• Draw abs in, squeeze glutes to help keep body steady.
• Keep elbows pointing forwards.