ISOMETRIC WALL SQUAT TARGETED MUSCLES: LEGS (QUADRICEPS) Stand with y our back against a wall, placing your feet about two feet out in front of you. Feet should be hip-distance apart. Bending your knees, slide your back down the wall until your knees are at 45 degree angles.  Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Your thighs should remain parallel. Hold for 10 seconds, and then stand up.  Repeat for a total of three reps.

ISOMETRIC SEATED TOWEL ROW TARGETED MUSCLES: BACK MUSCLES Grasp the ends of a towel with both hands, sit on floor or ground. Position both feet in the sling of the towel Stretch out the legs almost fully Hold the upper body straight and in a 90 degree angle to the thighs Keep the arms are stretched out PULL BACK on towel feel your back muscles pulling. Pull as hard as you can without hurting yourself. Exhale..Hold..Hold..Hold.. for 10 seconds then release. Rest then do 2 more sets. 3 sets total!

ANKLE STRENGTHEN MOVE TARGETED MUSCLES: ANKLE/FOOT/CALF Resisted Ankle Plantar Fexion helps to strengthen your Achilles tendon. Moving only your ankle, point your foot forward (while keeping knees straight).  Push toes against wall or other immovable object You may feel tightness in your calf muscle behind your lower leg.  Continue until you feel discomfort or can't move it any further. Hold hold..hold.. this position for ten seconds Return to neutral position. These can be done in the car or in your cubicle!

SIMPLE SHOULDER SHRUG TARGETED MUSCLES: SHOULDER/NECK A 2011 study  involving 537 people in Denmark found that participants with work-related neck pain got significant relief by doing specific neck-strengthening exercises, including shoulder shrugs with dumbbells Start with your feet flat on the floor, in a standing position. Your feet should be shoulder-width apart. With your arms at your sides, turn your palms to face each other. If you’re doing the exercise with weights, bend down and grab them now.  Bend your knees slightly so that they line up with (not past) your toes. Keep your chin up, facing straight ahead, and your neck straight. While you inhale, bring your shoulders as high up toward your ears as you can. Do the movement slowly so that you feel the resistance of your muscles. Hold..Hold..Hold.. for 10 seconds. Lower your shoulders back down and breathe out before repeating the movement. Aim for 3 sets of 10 repetitions to start. ...

ISOMETRIC DOORWAY SHOULDER PRESS TARGETED MUSCLES: STRENGTHEN/STRETCH SHOULDERS. Starting Position  stand in a door frame lift the arms and bring your hands shoulder width against the horizontal part of the door frame Push against the frame as much as possible DO NOT PUSH SO HARD THAT YOU FEEL PAIN IN YOUR SHOULDERS OR LOWER BACK! Hold..Hold..Hold the tension for 12 seconds Bring the arms down slowly, pause shortly and go on to the next set 3 sets total , 30 second rest between sets

CHAIR DIP TARGETED MUSCLES: TRICEPS The triceps dip exercise is a great body weight  that builds arm and shoulder strength. This simple exercise can be done almost anywhere and has many variations to match your fitness level. Use it as part of an upper body strength workout. Find a stable chair, bench, or step. MAKE SURE IT WILL NOT MOVE! Sit on the edge of the chair and grip the edge next to your hips. Your fingers should be pointed at your feet. Your legs are extended and your feet should be about hip-width apart with the heels touching the ground. Look straight ahead with your chin up. Press into your palms to lift your body and slide forward just far enough that your behind clears the edge of the chair. Lower yourself until your elbows are bent at 45 degrees. Hold there! DO NOT GO PAST 45 DEGREE'S AT THE BEGINNING! THIS EXERCISE IS RUGGED! Slowly push yourself back up to the start position and repeat. Control the movement throughout the r...

ISOMETRIC HALF PUSH UP HOLD TARGETED MUSCLES: CHEST Get down into a standard push-up position. Hands about shoulder-width apart.  Lower yourself down at the elbows. Again elbows around 90 degree's until your chest nearly touches the ground.    Exhale..Hold..Hold..Hold for 12 Seconds.   After 12 seconds release and lay on floor. Rest 30 seconds & repeat! 4 sets total

1 2 3 'GORILLA' BACK HOLDS TRIPLE ANGLE TARGETED MUSCLES: BACK/ARMS   NOTE: These are Extremely difficult! You will need a high bar, Power rack, rafter or tree branch to grab. Exhale, jump up and grab the bar. Position 1. Hold..hold..hold.. for seven seconds. Bring your chin even with the bar. Exhale, lower yourself slightly to Position 2 . Arms bent at 90 degrees. Hold..hold..hold.. for 7 seconds Lower yourself one more time to where your arms are almost stretched to full length (stop before your arms are completely straight) Position 3. Hold..hold..hold.. for 7 seconds, then release. You will feel the burn. Shoot for 7 seconds at each position. Do TWO SETS. They create a stretch on the upper back, bicep & shoulder muscles.  THESE ARE NOT FOR THE BEGINNER!

1 2 3 ISOMETRIC POWER PUSHUP HOLD TRIPLE SET! TARGETED MUSCLES: CHEST/TRICEPS Push up hold from 3 positions or 3 angles is the term that is used the most in Isometrics. Changing the angle in a TRIPLE SET MOVE. Start on the ground as if you were going to perform a pushup. EXHALE... Push your body off the floor about 2 inches... Hold..Hold..Hold for 7 seconds. Extend your arms to midway point (arms at 90 degrees) Hold..Hold..Hold  for 7 more seconds Extend your arms until your elbows are almost locked out but not fully extended! Hold..hold..hold for 7 more seconds. Exhale do not hold your breath. Relax

1 2 3 ISO-POWER TRICEP PUSH DOWN TRIPLE SET! TARGETED MUSCLES: THE PRIMARY MUSCLE: TRICEP . STATIC TRICEP PUSH DOWN: YIELDING: USING CABLE MACHINE OR RESISTANCE BAND (HEAVY BAND) OVERCOMING: USING ROPE, CHAIN, STRAP Elbows tucked into your side Push down holding arms at almost full extension Position 1. (do not straighten elbows fully) Exhale...(IF OVERCOMING) Exert 80-100% effort... Hold..hold..hold..10 seconds Release Go immediately to position 2. Elbows at 90 degrees (You will have to move you hands on strap or rope if Overcoming) Exhale.. Hold..hold..hold at 90 degrees for 10 seconds , then release Go Immediately to position 3. Exhale.. Hold..hold..hold for 10 seconds then release. Rest for 1 minute, then repeat set. Do 3 sets of 3 position holds. DO NOT FORGET TO BREATH DURING THE HOLD, VERY IMPORTANT NOT TO HOLD YOUR BREATH!