The July Five


1) Bear Crawl

  • From hands and knees, lift your knees and “crawl” forward moving opposite arm and leg.
  • Now try crawling backwards.
  • Core strength, shoulder and hip mobility, coordination.

2) Side Plank:

  • Start in hands and knees, or plank position.
  • Turn to your torso to your left, lift left arm to the ceiling.
  • You could also do this with your forearm or knee on the ground.
  • Core strength, arm/ shoulder strength.

3) Medicine Ball Push Up:

  • Start in a plank position (knees down or legs straight).
  • Place right hand on a medicine ball.
  • Slowly bend and straighten elbows, keeping neck long.
  • Chest strength, shoulder stabilization, abs.

4) Flye (supine):

  • Lying supine (on a foam roller if you have one).
  • Hold weights over your shoulders, elbows slightly bent.
  • Take arms out to the side (about 45 degrees).
  • Slowly bring arms back to center.
  • Chest and shoulder strength.

5) Tricep extension (supine):

  • Lying supine.
  • Hold weights above your shoulders, elbows straight.
  • Bend elbows to bring weights alongside your ears. Keep elbows pointing up to the ceiling (think of a rubber band holding your upper arms in place).
  • Extend arms.
  • Tricep strength, shoulder stabilization.


Anne McCranie is a Portland, Oregon based Personal Trainer, Pilates and Yoga instructor and Licensed Massage Therapist. This post is meant to jog your memory about moves we have done together either in class or in a private training session. Please see your health care professional prior to beginning a new exercise program.


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