Leg Circles

Major Muscles Worked: Legs, Glutes, Hips Set Up: Start on the floor or mat on all fours; hands and knees hands should be shoulder width apart, and knees, hip width The Movement: Shift your weight in your palms and the knee of your right leg Raise your left leg to the side as far as you can without compromising your hip height. engage your core Make large circles with your knee, trying to move throughout the entire range of motion for your hip Only go as far as you can without twisting or shifting weight between your arms. Reverse Direction Change Legs Specific Cues: Keep your hips square to the ground. Resist the urge to bend the arm of the stabilizing leg. Keep your arms the same throughout the movement. Keep your core tight, and resist the urge to raise your leg higher than the joint will allow. Just do Read More . . .

Row/Tricep Kickback

Set Up: Stand with your feet hip width apart or closer. Hold one dumbbell in each hand. Chest is up, shoulders are back. The Movement: Start by hinging at the hips. Lower your upper body to about a 45 degree angle. Keep your core engaged to support your lower back. Your back should stay flat. DO NOT ROUND YOUR BACK! Using gravity as resistance, start by shrugging your shoulders back towards each other. Relax your shoulders down away from your ears. Follow through with your elbows, lifting the weight into your rib cage. At the top of the motion, try to get your elbows to touch in the back of your body. They’re never going to touch, but try anyway. Straighten your arm so that your wrists are close to your hips (or above) You should feel your triceps engage at this point. Try not to swing the weight, but Read More . . .

Stiff Legged Deadlift/Row

Set Up: Stand with your feet closer than hip width apart. Feet should be parallel to eachother. Hold one dumbell in each hand by your sides. Chest is up, shoulders are back. The Movement: Hinge at your hips to move into a Stiff Legged Deadlift. Review the Stiff Legged Deadlift Movement Pattern Here. In the Hinged position, perform the Rowing motion with both sides at the same time. Staying in the Hinged position, perform the Rear Raise movement Stand up to take some pressure off your lower back. Specific Cues: Support your lower back by keeping your core engaged while in the hinged position. If your lower back hurts during this movement, make sure that your core is engaged. Try to keep your weight on your heels as you perform this movement. Your toes should be able to move freely & wiggle. Choose a weight appropriate for the rear raise movement. Read More . . .

Clamshells

Major Muscles Worked: Hips, Glutes Set Up: Place a looped band around your legs, positioned just above your knees. Sit on a mat, with your knees bent, feet flat on the floor and touching eachother, and supporting your upper body with your hands behind you. The Movement: Keeping your hands, butt, and feet on the floor, engage your glutes & your knees away from the mid-line of your body. Keep your ankles straight, and go as far as your range of motion will allow. Some of that will depend on the resistance of the band. Slowly, return to the starting position. Specific Cues: It’s not a huge movement; it will depend on your hip flexibility. Other Variations of the Clamshell Read More . . .

Froggers

Major Muscles Worked: Lower Back, Glutes Set Up: Lie down on your belly, on the floor or a mat. Place your hands underneath your chin. Bend your legs, separate your knees, but put your feet together so that they’re touching The Movement: Keeping your upper body and arms on the floor, engage your glutes & push your feet towards the ceiling so that your thighs rise off the mat. Slowly, return to the starting position. Specific Cues: It’s not a huge movement; don’t feel like you should be able to lift very high off the ground. Your range of motion is going to depend on your back flexibility.   Read More . . .

Kneeling Banded Row

Major Muscles Worked: Back Set Up: Loop a handled tubing band around a stable anchor point – about hip high.. Facing the anchor point, place one knee on the floor, and raise the other knee so that the opposite foot is on the floor. Scoot back so that there’s tension on the bands. You may need to play with and adjust your position away or towards the anchor point to increase or decrease tension. Chest up, shoulders back and down. The Movement: With the handles in your hands, start by rolling your shoulders back, so that your back is not rounded. As you continue leading with your elbow towards the back wall, skim your body with your forearms. At the ‘top’ of the motion,try to get your elbows to touch. They will never touch in the back of your body – but you want to try anyway. Reverse the motion. Read More . . .

Side Plank

Major Muscles Worked: Core, Shoulder Side Plank: The Side Plank exercise is a holding exercise performed on your forearm, one side at a time. Although it targets the core, you should be engaging all of your muscles. Specific Cues: You should press through your forearm, not your elbow You can add extra thickness (a towel, or double-up the mat) if it’s uncomfortable Your shoulder should be more over your forearm than your elbow Your shoulders should be stacked directly over one another (see picture below) Engage your core, glutes, legs, and back. You should have a straight line between your shoulders, hips, knees and ankles. No sagging of the hips, or hips towards the ceiling. Gaze straight ahead of you to create a neutral spine. Modification 2 Set Up Instead of stacking feet, as shown in the core position, place your top foot in front of your bottom foot, heel Read More . . .

Deadlifts

Major Muscles Worked Legs, Posterior Chain, Back, Grip Note: This is an advanced strength training movement. It’s an AMAZING exercise, which is why I’ve included it in your workouts, however if you have ANY concern that you’re doing it incorrectly, I encourage you to hire someone familiar with this exercise to help you with ensuring that you’re performing it safely, and using an appropriate weight In this video, I’m doing a wide-legged deadlift. There are many variations, and safety concerns. So, instead of trying to explain it myself, and doing a sub-par job, I’ll refer you to this article. If you’re going to do Deadlifts, please review that page. Modifications: Raise the height of the bar by pulling from safetys or 2 steps. Stiff Legged Deadlifts or Pull Throughs are good also as a substitution Review: Hinging Read More . . .

Pull-Through

Major Muscles Worked Legs, Posterior Chain (all the muscles in the back of your body) Set Up: Stand with your feet closer than hip width apart. Feet should be parallel to each other. Loop a band with handles around a sturdy base. Grab each handle of the band, and standing up straight, walk forward a few paces. Chest is up, shoulders are back. The Movement: Keeping your back flat, and shoulders rolled back, hinge at your hips. Stop when you feel a stretch in your hamstrings or lower back. If the band is slack at the bottom of the movement, walk forward 1-2 steps. Pause Reverse the movement. Specific Cues: Push your hips back. Keep your back flat/neutral. Don’t let your knees track forward—press them back. Pull your chest forward. Review: Hinging Read More . . .

Band Pull Aparts

Major Muscles Worked: Shoulders Set Up: Stand with your feet closer than hip width apart. Feet should be parallel to eachother. Hold a band in front of you about shoulder width apart. There should be a slight bend in your elbows. how close your hands are together at the beginning of this exercise is going to depend on the resistance of the band. If it’s light resistance, you’ll be able to position your hands closer together; if it’s heavier, you may need to position your hands wider than shoulder width. you can loop the band around your hands if you’re using a traditional tube style band. Chest is up, shoulders are back. The Movement: Keeping your core and arms strong, slowly separate your arms away from eachother. Keep your torso stationary. Keep going as far as you can. the band should cross above your nipple line, and not at your neck. Stick your chest Read More . . .