Bridge + Rows

**Stretch and Warm Up before attempting**

Bridge

Target Muscle: Erector Spinae

Start in the traditional sit up position. Feet on the deck about a foot from your gluteus maximus, arms to your sides, palm down. Using your erector spinae (lower back) and gluteus maximus, push off the ground until your spine is straight, return to starting position. This is one repetition. 

Complete 12 repetitions, 3 times with 60 seconds of rest between each round.

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Rows:

Target Muscles: Latissimus Dorsi, Rhomboids, Trapezius.

Use a resistance band (you can get surgical tubing at Home Depot for less expensive alternative).

Fix the resistance band to a post, solid chair, couch, etc.

Holding your resistance in each hand, pull back on the cord thumbs towards the overhead until your arms are at 90 degrees, slowly release. This is one rep.

Do 3 sets of 15 repetitions. If the resistance is too easy, choke up your grip on the cord. Better? Good.

Substitution

If you don't have a cord you may substitute with dumbbells or another form of weight (calculus textbooks work pretty well).

To modify you stand and bend forward, parallel with the deck, let your arms hang loosely with the weights. Pull your arms to a 90 degree angle, elbows in. relax slowly, this is one rep.