There's nothing scary about these Lateral Band Monster Walks - an effective exercise to activate the hip and glute muscles and strengthen the lower body. The band can be applied closer to the knees for an easier movement or around the ankles for a more advanced movement.
- Start in a plank position, with hands directly placed under your shoulders. From the plank position bend your knees so they sit directly under the hips without touching the floor (sort of like your knees are floating). This will help engage the core.
- Keeping your back nice and flat, left arm and right leg are going to move in a small step forward at the same time. Then the right arm and left leg will move at the same time, for a small step forward. Keeping the core tight and the back nice and flat.
- You will continue like this, taking 10 steps forward.
- Make sure you keep your shoulders down and back so they are away from your neck, and keep your hips nice and stable, slowly moving each leg at a time
- To ensure your back is flat and your core is tight, balance a Kleenex box on your back, if it falls off, your form may be lacking.
Increase shoulder strength and range of motion with the YTWL circuit! We're breaking down this strength training #exercise to explain how each "letter" can help with injury recovery and strengthen shoulders, rotator cuffs and upper back. Today's #FitnessFriday is the T!
The upper body roll is designed to unwind the tissue and improve spine rotation and upper/lower quadrants. An excellent stretch exercise to improve mobility and extension!
Increase shoulder strength and range of motion with the YTWL circuit! We're breaking down this strength training #exercise to explain how each "letter" can help with injury recovery and strengthen shoulders, rotator cuffs and upper back.
Today's #FitnessFriday is the Y!
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!)
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.