Take the Stretch Test to learn where you are tight. Do the prescribed corrective exercises before your workout. Retake the test every six weeks to reassess your stretching needs. Your longterm goal should be to correct all of your tight areas so that you won't need to do any stretching before your workouts.
Stand with feet shoulder width apart and a barbell across the back of your shoulders (not on your neck), balancing it with your hands. The toes of both legs should be forward or slightly externally rotated. Keep your chest high and shoulder blades retracted, with a neutral spine. Step out to the side and sit your hips back behind your bent leg as you do so in a squatting motion. From the bottom of your lunge, drive hard off your bent leg to bring yourself back to your starting position. Try not to bend your inside leg as you drive off outside leg back to center. The barbell should stay parallel to the ground throughout your movement.
With dumbbells in each hand, lie back on a stability ball so that your body weight is evenly distributed across your upper back. Your back should be touching the ball between the top of your lower back and the bottom of your neck; your head should also be resting on the ball. Your hips and thighs should be parallel to the floor—squeeze your glutes fully thoughout the movement to hold your body's position on the stability ball. The section of your chest at the peak of the ball is the area of your chest that will receive the majority of the workout. Turn the dumbbells so that they are perpendicular to your body and bring your elbows down so that your elbows are at a right angle. From the starting position, push the dumbbells up and move your hands together. Push up until your arms are straight and the ends of the dumbbells are almost touching. Reverse the motion and bring the dumbbells down to starting position.
With dumbbells in each hand, lie back on a stability ball so that your body weight is evenly distributed across your upper back. Your back should be touching the ball between the top of your lower back and the bottom of your neck; your head should also be resting on the ball. Extend your feet out until your knees are bent at close to a 90-degree angle and are firmly planted on the floor, hip-width apart. Your hips and thighs should be parallel to the floor—squeeze your glutes fully thoughout the movement to hold your body's position on the stability ball. Extend your arms above your head and the dumbbells in your hands so that your palms are facing each other. From the starting position, bend your elbows and bring the dumbbells down on either side of your head. To get the most work out of your triceps, try to keep your arms at a 45-degree angle throughout. When you have reached the bottom of the range of motion, reverse the movement by straightening your arms and bringing the dumbbells back to starting position.
Stand upright with feet hip-width apart. Sit into your hips in a half-squat as you incline your shoulders forward to a 60-degree angle, keeping your back flat. Your shoulders should be over your knees. Hold a dumbbell in each hand with arms extended to hold the weights in front of your knee caps. You should have an overhand grip and hands shoulder-width apart. From the starting position, bend your elbows up and back and squeeze your shoulder blades together to lift the dumbbells up to the sides of your chest in a row. Be sure to pull your shoulder blades down and back for the row, keeping the muscle work out of upper traps—do not shrug your shoulders. Once you bring the weights to your chest, slowly lower them back to the starting position—but even once the dumbbells are in the low position, the shoulder blades must say retracted back and down.
Start in a plank-style pushup position so that your shoelaces are on the stability ball and your hands are on the floor. Keep your toes pointed to avoid perching on the ball with your toes. Start with your spine in a perfect 'S' curve, with a slight curve in your lower back, your shoulder blades back and chest front with your neck and head in line with your spine. The goal is to keep this spinal alignment and to keep you lower abs contracted throughout the movement. Tuck your knees down towards the floor as you roll the ball towards your head. When you have brought the ball in as close as you can without allowing your spine to change, reverse the motion and extend your legs back out to the starting plank position. Control the movement throughout. It is crucial that you not push so far that your hips drop. From your full extension, slowly bend your knees again and repeat the entire movement from the starting position.
Position yourself facing the Gravitron machine. Hold the set of handles parallel to your body. Grip the bars with your thumbs around the bars and your palms facing in towards each other. Pull yourself vertically upward while keeping your elbows close to your ribs, retracting your shoulder blades and opening your chest. Your shoulders should stay down, your neck and head in line with your spine and your entire lower body (hips, knees, ankles) should remain completely stable and still throughout the motion to ensure that you isolate your back muscles. At the top of your motion, your head should be above your hands as if you are trying to touch your chest to your hands. Lower yourself slowly to your starting position while keeping the movement in the muscle.
Lie face-down on the floor with your arms at your sides with thumbs out (palms down). From the starting position, slowly lift your chest and shoulders off the floor using your upper body. Rotate your thumbs up and out so that your shoulders externally rotate and your shoulder blades wrap together. The focus of this exercise is endurance of your shoulder retraction (lower middle traps), so you should not flex your glutes at all during this movement. Allow your heels to hang out to the sides and fully relax your glutes throughout the exercise, focusing all the work between the lower portion of your shoulder blades. Keep your chin in a neutral position so that your head and neck stay in line with your spine. You will hold at the top for a set amount of time—anywhere from a 30 seconds to three minutes, depending on your workout program. The goal is that one set always equals three minutes of total exercise (for example, six reps of 30 seconds). So progress your time up as you are able. Start with 6 reps x 30 seconds hold, with 15 sec rest between each rep. Then progress to 3 reps x 60 seconds hold with 30 seconds rest. Then progress further to 2 reps x 90 seconds hold with 30 seconds rest. Finally profess to a full three minutes hold per set.