Prescriptive Fitness

Swiss Ball Cable Fly Set up for the exercise ball cable flys by placing an exercise ball between the cables, attaching single grip handles to the low pulley on each cable, and selecting the weight you want to use. Grasp each handle with palms facing up and lay back on the exercise ball. The ball should be under your middle-back and your knees bent with your feet flat on the floor for stability. Keep your core tight to help with stability while balancing on the ball.... Bending at the elbows slightly, take the tension up by raining the weight stacks. This is the starting position for the exercise. Rotating at your shoulders only and moving your hands in a semi-circle, pull the weight up until your hands touch. Pause, and then slowly lower the weight back to the starting position. Repeat for desired reps.

Narrow Stance Leg Press 1: Sit down on a leg press machine and place your legs on the platform in front of you. Your feet should be positioned approximately three inches apart with the toes pointed slightly out. 2: Lower the safety bars holding the platform in place. Press the platform all the way up until your legs are fully extended, without locking your knees. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle. This is the start...ing position. 3: Slowly lower the platform until your upper and lower legs make a 90-degree angle. 4: Push with the heels of your feet and use your quadriceps to go back to the starting position. Exhale as you do so. 5: Repeat for the number of reps in your set. Make sure that the safety pins are locked properly once you have finished.

Leg and Cardio Burst

Switch Up The Cardio

Weighted Decline Push-Up 1: Place the weighted vest on your chest. 2: Put the tips of your toes on top of the box and get down into push-up position.... 3: Bend at the elbows and then lower your chest down to the floor. 4: Now push yourself back up. This completes one repetition.