This is a great little warm up routine for your shoulders using a band to increase range and mobility getting them ready for exercise.
Once you've warmed your shoulders up using a band then progressing on to a dowel or stick is a great way to increase your range of movement.
It helps keep the shoulders flexible and works on your wrist, forearm, chest and shoulder blade range of movement.
Great for activation before a shoulder work out or general exercise routine.
This is a great version of a normal push up. Using a band to complete the push up really works on shoulder stability as well as strength.
Try not to bounce too much at the top of the move. If you need to modify this exercise you can raise the height of the band or complete the exercise from your knees.
This is a nice exercise to couple with the banded push ups or to complete on its own.
Increase the difficulty by lower the bar or raising your feet. Try to keep your hips level and core solid throughout the move.
No hip drop!
A nice shoulder strengthening exercise - behind the neck press.
Start by using a dowel or light bar, try to avoid rib flaring (and hitting yourself in the head with the bar!!)
Hand stand push ups are a great shoulder strengthening exercise.
Using a half foam roller as a safety barrier when first starting is advisable.
Can be modified by concentrating on the lowering part of the move first. This is done by lowering onto the roller under control, kicking back down into standing and then repeating.
A good workout for your abs and shoulders with the toe to bar exercise.
Make sure your fully warmed up first and using an over hand grip bring your legs up towards the bar whilst pushing back slightly with your shoulders.
So please ignore my ridiculously tight hips (I'm working on it).
Here are a couple of great stretches for opening up the hips and increasing mobility for squats, lunges, climbing, high stepping, and speed work.
This is one of my favourite exercises for the lower back
Start off with a dowel and roll down, leading with the crown of the head, rolling through the spine until your hands reach beyond your feet (a cheeky little knee bend is okay)
Come back up, roll through the lower back, ensuring you tuck the tail bone and engage the abs, letting your head be the last thing to come up
Avoid flattening your back at any point
Once you're happy with the move and under supervision start to add some light weight
Lewis (one of the Pt's at our Berkhamsted clinic) having a bit of fun on our Slackline.
Slackline work is great for working on balance, stability and strength.
Sessions can be booked by contacting us at firstname.lastname@example.org
Lewis having a go at walking backwards on the slackline. He nailed it a few attempts after this video was shot.
Fancy a go? Give us a shout and we can book a session in for you at our Berkhamsted or Harrow on the Hill clinics! email@example.com
Pull ups are one of the simplest body weight exercises you can do and also one of the harder ones to master! But they are doable... with a bit of patience, persistence, grit and determination.
This video shows three versions of a strict pull up:
- neutral grip
- over hand grip - pull up - hardest version
- underhand grip - chin up - easiest version
A great exercise to do to help build the strength needed to be able to do a pull up!
As you are using your body weight this makes it a great progression towards doing a pull up. Make it easier by having the bar higher and make it harder by having the bar ower or even raising your feet to make it an inverted bod weight row
A different version of the above using a TRX - the advantage of this one is you can change your hand positions as needed to hit the shoulders in different ways.
A great exercise to build up the strength in the shoulders and back of the neck.
Another brilliant one for developing the strength to be able to do a pull up but also a great one if you spend a lot of time on the laptop
So yep you need to have a good core to be able to do a pull up!
The V-sit hold is a great one for developing that tension which will help with a pull up and the sit up is generally a great dynamic core exercise!
And nope they are not bad for you!
A great exercise to help develop the strength through the main movers of the pull up - The Lats
So this is a great one to start doing to be able to get your first pull up.
Use a chair, bench or other person to assist with the pull up.
Keep your core strong and braced and shoulders set, control the lowering portion of the pull up.
The band assisted pull up is another great way to start doing pull ups. It is the same movement as a full pull up but the band reduces the weight you are pulling.
Personally I prefer the band set up this way rather than trying to get my foot or knee into a band looped over the top of the bar! It also means as you move up through the pull up you are having to work harder at the top as the resistance from the band eases.
To make it harder move the band down.
Be careful when getting on and off and make sure you are supporting your own body weight (just in case the band snaps!!!)
A brilliant way to develop the strength needed for a pull up.
Concentrating on the lowering portion of the pull up allows us to work through the stronger portion of the move.
Eccentrically we are generally stronger and can develop the strength needed to control the move through this exercise.
I love this one for variety and for climbers in particular.
Using a towel over the bar (make sure its a good quality towel!!) Pull your chest up towards the bar.
This changes the load on the shoulders and inputs a little bit of instability in the move as well.
Pull up to one side and then to the other. Great for grip developing strength.
A really nice progression from a standard pull up and a great way of developing the strength needed to be able to do a full single arm pull up!
Make sure you practice on both arms and always ensure that your body weight is supported when standing on the band (just in case it snaps!).
Think about ripping the bar towards the floor, keeping the core braced and the shoulders set, squeeze at the top of the move.
Once I've got it nailed i'll post a video of a full single arm pull up! #lockdowngoals