#FitnessFriday – Hinged W’s

1. Start with your chest and upper body resting against a bench, squeeze your shoulder blades so your shoulders are not hunched forward
2. Raise your arms up like you are doing a Y position, from here bend the elbows and pull your arms down by your side, so your arm positions form a W shape behind you
3. Make sure you keep your shoulders back and down so you are using your back muscles
4. Slowly raise the arms back up to the starting Y position and repeat

#FitnessFriday – Hinged T’s

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!

1. Start with your chest and upper body resting against a bench, squeeze your shoulder blades so your shoulders are not hunched forward
2. With thumbs facing behind you, and palms up in the air, keeping the arms straight slowly lift them out to the side so we get a shoulder blade squeeze at the end of your range of motion
3. Then slowly lower back to starting position

#WednesdayWorkout – Upper Body Rolls

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!

1. Start laying face down on the floor with your left arm out to the side and your right arm straight above your head.
2. Slowly you are going to lift the left arm off the ground without using your back muscles or glute muscles, lift as high as you can without hiking your shoulder up towards your ear
3. Once your torso and rest of your body starts to lift off with your arm, keep the legs loose and let them finish the movement by rolling over your body once your arm has gone as far as you allow it to.
4. The goal is to try to keep the lower body completely relaxed so you can work through your upper back and shoulder mobility.
5. Try it again from the other side, starting with the right arm out to the side and the left arm straight in front.
Tip: Let the arm guide the entire movement, don’t use your legs or torso to get you to roll over!

#FitnessFriday – Shoulder Y’s

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 your chest and upper body resting against a bench, squeeze your shoulder blades so your shoulders are not hunched forward
2. Arms are slowly going to raise up in a Y position, keeping the shoulders down and back, until your arms are near the end of their range of motion
3. Then slowly lower back down to the starting position and repeat.

#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!