#FitnessFriday – Clams

1. Start with a band around your knees, laying down on the ground with your back and glutes against the wall, with the knees bent, try to get the souls of your feet to gently touch the wall.

2. Keeping your core tight, slowly bring the top knee up towards the ceiling, squeezing the out side of the glute, and slowly lower back to the starting position. Make sure you don’t try to push through the range of motion, only go to where you feel the muscle work.

TIP: Keep the rest of the body still as you move your leg, that way you can be sure to isolate the glute muscle.
Challenge: To make it tougher, use a more difficult band (different coloured bands are tougher to pull!)

#WednesdayWorkout – Shoulder Ranges of Motion

1. Start by laying on your back with a dowel in your hand. One end of the dowel will be in the palm of your right hand, and the left arm will hold the dowel in a comfortable position.

2. Allowing the left arm to do the moving, slowly reach your right arm back towards the ground, keeping your elbow locked. Once you reach a range that is comfortable and NOT painful, stop and pause.

3. Slowly bring the arm back up to the starting position.

4. Next, reposition your arm so that the back of the hand is pointed out to the right.

5. Leading with the left arm, slowly bring your right arm out to the side, so the back of the hand is coming towards the ground. Again reach a range that is comfortable, and pause.

6. Slowly bring the arm back to the starting position and repeat.

TIP: Do 10 in each direction before switching arms. Always make sure you do both arms, not just one.

#WednesdayWorkout – Two Foot Jumps

Go ahead an' jump! Two foot jumps are a simple yet effective way to build lower body strength and improve vertical movement performance! 
 
1. Stand on two feet behind a box that is small in size, don’t start with a box too large to jump onto. 
 
2. Slowly push your hips back and bend your knees, propelling your body up, driving your head to the ceiling as you extend your legs and land directly on the box in a mini-squat position. 
 
3. Slowly step off the box and repeat. 
 
TIP: Keep your core nice and tight and jump like you are trying to drive your head up to allow better form. 
 
Challenge: To make it more difficult, try 1 foot, or a larger step box.

#NationalFoamRollingDay

1. Lay on the ground with the foam roller placed on your mid back

2. Gently lift your hips so more of your body weight shifts to the foam roller to target a specific area

3. Gently rock back and forth to roll over the upper back. Careful not to go too close to your neck!

TIP: Placing your hands under the back of your neck can help you get more of the muscle belly

#WednesdayWorkout – One Arm Row

1. Starting in a hinged position with hips back and feet shoulder width apart. Hold a weight in 1 arm, with your thumb pointing forwards
 
2. Keeping the back nice and straight set the shoulder back so it is not rolled forward and pull the weight up towards your armpit. 
 
3. Slowly lower the weight back down and repeat. 
 
TIP: keeping the back straight will lower the chance of back pain and any activation of muscles that should not be activated. If you are having trouble with this, have the opposite knee to the hand that the weight is in on a box/bench to ensure proper form.

#FitnessFriday – Hinge A’s

This effective compound exercise helps improve shoulder stability and rotator cuff health. To increase the intensity level, use small plates, light dumbbells or resistance bands.

1. Start with your chest and torso on a workout bench, with your neck packed so it is not coming forward and putting strain on the neck (you can also do this with your bum against the wall and your chest on a 45* angle off the wall if you do not have access to a bench). 
 
2. Arms start down in front of you with palms facing each other.
 
3. Keeping the shoulders back and down, pull the arms down towards your side, while rotating your hands so your palms are facing forwards, you want to try for a gentle shoulder blade squeeze as you do this exercise. 
 
TIP: don’t let your shoulders roll forward, keep them down and back for nice posture and proper muscle activation. 
 
CHALLENGE: add a weight if this exercise starts to get easy!

#WednesdayWorkout – Side Plank

While the side plank is often overlooked in favour of the face-down plank, it’s an excellent exercise to strengthen the core and external abdominal oblique muscles to help avert back pain.

1. Start with one arm bent at the elbow with your arm placed directly under your shoulder, and your body in a line on the ground. Feet can either be stacked or one in front of the other.

2. Slowly lift your hips and knees off the ground so your body makes one straight line in the air and the only points of contact are the forearm and feet.

3. Hold this for 10-15 seconds and then relax down and switch to the other side.

TIP: you can lift from your knees and not your feet if you find it is difficult and slowly work up to trying a side plank from your feet. Make sure you keep your body in a straight line.