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EXERCISES
90-90 Hip Stretch
Paul Chek demonstrates and explains an Advanced Shoulder Press
Ab Exercises for the Obliques
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Low Back Pain: ELDOA L4-L5ELDOA or LOADS = Longitudinal Osteo-Articular Decoaptation by Guy Voyer, D.O.
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Stiff Legged Dead Lifts?
Why do stiff legged dead lifts not exist and is it important to keep the knee 15-20 degrees in flexion during romanian deadlift and bent over rows?
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All About Spinal Health | Precision Nutrition
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Targeted Muscles: Lumbar extensors – longissimus, iliocostalis, multifidi
From an all-fours position, extend one leg and the opposite arm so that they are parallel to the floor. Hold this position for seven to eight seconds, and then repeat with the opposite arm and leg.
Training Points to Emphasize
• Maintain neutral spinal alignment throughout the exercise.
• Maintain a mild contraction of the abdominal wall to help ensure spine stability.
• Avoid “hiking” the hip, which twists the spine.Benefits:
Strengthens Back stabilizers.
This exercise can be done over a Swiss Ball.=======================================================================
Workouts for problem areas—- Focus ButtIsolating the Glutes:
How should I train my glutes?
The bridge is an excellent starting exercise which functionally trains the glutes. By adding a resistance band such as the Band Loop to this exercise resistance to turning the hip, thigh and knees outwards will help you achieve a greater isolation of the gluteus maximus than could be otherwise be accomplished.
Starting position:
• Lay on your back and place the band loop around your thighs just above your knees
• Place your feet directly under your knees
• If necessary tie a knot in the band to allow for more resistance
The exercise:
• Maintain normal respiration (avoid holding your breath!)
• Squeeze your glutes tightly
• Push your knees outwards against the band
• Slowly lift your tailbone, then buttocks, and then lower back up in sequence
• Slowly lower the bridge from the top down
• Relax
Repetitions:
• Perform 12-15 repetitions very slowly twice a day (up to 10 seconds/repetition)
• Increase to 3 sets over timeBackward walking lunge
• Stand with you feet shoulder width apart
• Step back with your left leg into a lunge (lower body till knee is 90 degree)
• Perform 12-15 Reps moving backward or reverse lunge for each leg
Step Down
• Place a light barbell on your back and step up into a bench – bench should be knee height
• Step backward with your left leg off the bench and onto the floor.
• Perform 3 sets of 10 reps for each leg… Resting 30 seconds between sets.
References:
1. Kankaanpää M, Taimela S, Laaksonen D, et al. Back and hip extensor fatigability in chronic low
Hang Squat Clean
Hang Squat CleanKettlebell Swing
Kettlebell SwingKnee to Elbow
Knees to ElbowsHindu Pushup
Hindu PushupL-Pullup
L-PullupPush Press
Wall Ball
Wall BallCHEST
Flat Barbell Bench Press
Flat Barbell Bench Press – MovieFlat Dumbbell Bench Press
Flat Dumbbell Bench Press – MovieIncline Barbell Bench Press
Incline Barbell Bench Press -MovieIncline Dumbbell Bench Press
Incline Dumbbell Bench Press – MovieDecline Dumbbell Bench Press
Decline Dumbbell Bench Press – MovieBACK
SHOULDERS
Standing Dumbell Press – Movie
QUAD DOMINANT
HIP DOMINANT
Conventional Deadlifts – Movie
(shown as both legs, but you get the idea)
ARMS – Biceps
Standing Dumbbell Curl
Incline Dumbbell Curl
Reverse grip Barbell CurlTRICEPSKickback
Overhead EZ-Bar Extension
Weighted Bench Dip
Perform Better
