Bala Beam

Take the Beam in your hands and lift it up above your head and rest the divet where your upper back meets your neck. Grip the sides of the Beam to stabilize it and stand with feet shoulder-width apart with toes pointing slightly out. Keep your chest up and brace your core. Lower yourself into a squat as if you’re sitting back in a chair, bending your knees until your thighs are parallel to the ground. Keeping your weight on your heels, drive the weight back up and repeat. Time to get moving!

Stand with your feet shoulder-width apart, knees slightly bent. Place the Beam on your shoulders so the divot in the Beam rests where the upper back and neck meet. Brace your upper back and abdominals and hinge at the hips, sending the hips backward and upper body forward. Stop once your upper body is nearly parallel with the floor and you feel a decent burn/stretch in the hamstrings. Return to the starting position and repeat. Wake up those hamstrings!

Lie back on a flat bench and grip the Beam to move it to your chest with a shoulder-width, overhand grip. Drive your feet into the floor to contract your shoulder blades back. From the starting position, push the bar up directly in front of your chest. Slowly lower the Beam back down to where it skims the chest and repeat the press motion. Press it out!

Start in a standing position with the Beam in front of you. Hinge at the hips as you lean forward and roll it in line with your shins on the way down. Move the weight down until your back is parallel with the floor and then explosively pull the Beam back up using your glutes and hamstrings until you’re back in the starting position. Keep the Beam as close to your body as possible during this movement and repeat as needed. You got this.

Start in a seated position in a chair with some back support. Bring the Beam to rest across your lap with an overhand, wider than shoulder-width grip. The grip should be wide enough that your elbows are bent at 90 degrees in this low position. Push the Beam up to where it’s parallel with your shoulders. Keeping your back straight, lift the Beam up and slightly over your head by pushing up and extending your arms. This is the start position. Slowly lower the Beam down to shoulder level in a straight line. Hold and squeeze your triceps and shoulder muscles. Push the Beam back up to the start position and repeat to work it!

Start by laying on your side, propping yourself up on your elbow. Position the lower leg a little in front of the top leg and lay one end of the Beam in the curve/arch of the foot. Securing the other end of the Beam with your hand, slowly lift up the weighted foot squeezing inner thighs and pause the top. Return the foot to the ground and repeat the motion and repeat on the other side. Lift and tone those legs!

Start in a standing position with feet at hip distance. Grip the Beam with your hands and pull it through your chest and overhead like you're taking off a t-shirt. With hands placed a few inches from the end of the Beam's ends and above your head, slowly lower the Beam down to meet your shoulders with the Beam tracking behind your head. Before the Beam can touch the area behind your neck and shoulders slowly push the Beam back up to where it's above your head in the starting position with your arms in line with your head. Repeat this as many times as you'd like and get that body rockin'!

Sit on a bench and lay the Beam across your lap. Lie down on the bench and move the Beam up around the chest area and then push it up, as you would a chest press with arms extended. Take a slightly wider than shoulder-width grip on the bar and hold it directly over your chest with arms extended. Keeping a slight bend in your elbows, reach the Beam back behind your head until you feel a good stretch in your lats. Drive your elbows forward to return the Beam to its starting position, pulling with your lats until your upper arms are slightly above parallel to the floor. Your elbows should be bent throughout the entire movement. Strong, strong, strong!