shouldering strength

Whether performing on Broadway or shoveling snow, find that oh-so-important connection between your shoulders, lats and powerhouse

Workout by Michael Fritzke and Ton Voogt

When New York Pilates instructors Michael Fritzke and Ton Voogt were asked to devise a warmup for The Lion King cast, they created a program that emphasizes the connection between the arms, shoulders and deep abdominals, something often lost on performers and 9-to-5ers alike.

"In our daily routines we do a lot with just our arms, but there isn't a connection to our powerhouse," says Fritzke, adding that these moves, designed to help cast members carry large puppets during the show, will also improve everyday tasks, like carrying groceries. To help usher in that "aha" moment-when you first feel your lats bridge the gap between your arms and your powerhouse-Fritzke and Voogt use a six-foot, medium-weight resistance band. "It's an easy way to enhance the exercises," says Voogt.

spine twist

a. Sit with your legs stretched out straight in front of you and pressed together. Hold the band with both hands and lift your arms up toward the ceiling, making a V that is slightly forward of your body. Keep your back straight. If you feel tightness in your hips or thighs, bend your knees slightly.

a. Sit with your legs stretched out straight and pressed together.

b. Inhale; lift yourself up and out of your hips, stretching your spine as you twist your upper body to the left, initiating the movement at your waist. Keep the hips still, the shoulders down and heels together.

b. Twist your upper body.

c. Exhale; grow taller and pull the band open and wide to the sides at shoulder height. The band should be just in front of your sternum. Inhale as you untwist to the center, releasing the band and bringing your arms back up to the starting position. Repeat to the other side. Do 3 to 5 sets.

c. Pull the band open and wide to the sides.

short spine massage

a. Lie on your back with your legs bent in toward your chest, knees shoulder-width apart. Bring the heels together and keep your toes apart, feet in Pilates stance. Place the band over the balls of your feet and hold the ends in your hands. Anchor your elbows on the mat alongside your waist and pull the band taut. Lightly point your feet.

a. Place the band over the balls of your feet.

b. Extend your legs out to a 45-degree angle, keeping your back flat on the mat. (If your back begins to lift, extend your legs higher.)

b. Extend your legs out to a 45-degree angle.

c. Arc your legs toward your chest, lifting them as high as you can while keeping your tailbone on the mat. In one quick movement, flex your feet and straighten your elbows, extending your arms. Keep your elbows in contact with the mat. Bend your knees and arms back to the starting position. Repeat 5 to 6 times with natural breathing.

c. Arc your legs toward your chest, flex