On the thirteenth day of the "Refine" Program, the focus is the muscles of the back and shoulders groups, which often work together. The stability ball will help make many exercise variations possible, offering versatility in body positioning and support. Bodyweight and dumbbells will be leveraged as resistance. The goal of this workout is to introduce multiple exercises for each at various joint positions and resistance scenarios to minimize joint stress and induce muscle growth.

Tools used: Set of dumbbells and a stability ball

Exercises:
Warm-Up spinal mobility
Bodyweight rear delt fly
Bodyweight shoulder flexion
DB rear delt fly
DB shoulder flexion
Standing Ball DB Row
Prone Over Ball Extension
Bilateral DB Row
Sidelying Shoulder Abduction
Bodyweight sidebend
Supine Elevated Bridge with DB Front Raise
Prone Over Ball Extension

Purchase Products used on this video from Amazon:
Neoprene Coated Dumbbells: https://amzn.to/3OCSr28
55cm Stability Ball: https://amzn.to/2TZIgaw
65cm Stability Ball: https://amzn.to/2TZIgaw
Yoga Mat: https://amzn.to/2ZDSMrH

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