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Windows Media Video  |  2002-05-08  |  18.9 MB  |  320x240  |  1000fps  |  3 minutes, 15 seconds
Transcription: Ball Dumbbell Cobra. Lying prone on a ball, tighten the abdominals, contract the glutes, externally rotate at the shoulders, hold them in a depressed and retracted position, maintain a chin tucked position. The ball to arm dumbbell row. Draw the abdominals in, contract the glutes, bring the arms back, at the same time retract and depress the shoulder blades while maintaining a chin tucked position. Single leg two arm dumbbell row. Single leg stance, contract the glute. Abdominals are drawn in. Retract and depress the shoulder blades as the arms come back. Chin in a tucked position. Single leg ...