Swim Kicks

Swim Kicks

WHAT ARE SWIM KICKS?

Swim kicks is a beginners level abdominal exercise that targets rectus and transverse abdominis.

WHO SHOULD USE THIS EXERCISE?

if you are just starting out in training then swim kicks are a great way to build some foundation core strength. More advance gym goers would benefit more by incorporating the movement into circuits.

KEY POINTS

  •  Put one hand on top of the other and place them underneath your lower back, so that there is no space between your lower back and the floor
  •  Point your toes and lock your knees
  •  Your kicks should go no higher than 60° from the floor
  • Keep your abs engaged throughout the entire set

 

Ankle Stretches & Drills for Mobility

Ankle Stretches & Drills for Mobility

Back at you with some ankle stretches & drills to improve your function ability.

Poor flexibility of the ankle can thwart your gains from squats, so it’s an issue that should be addressed, especially if you are new to training. Squatting deep engages glutes, which are probably the most important core muscles. Yes, they are a part of the legs group, but they are also the base of the core, because of the way that they support the pelvis and lower back. Knee problems are 90% of the time either foot, or hip (glutes) related. These drills will help improve, not only, your ankle mobility, but also your overall bio-mechanics from the bottom up.

Included are…

– Calf & Achilles Stretches
– Tibialis Anterior Stretch
– Foam Rolling the Calf and Achilles
– Foam/Ball Rolling Tibialis Anterior

👍🏾
Tay.G

Overhead Sit-Up with Resistance Band – Core Exercises

Overhead Sit-Up with Resistance Band – Core Exercises

This is one of the more advanced core exercises for building explosive strength. If you’re capable, but are not doing overhead sit-ups on a regular basis for some reason then you are missing out on some big gains!

WHO SHOULD USE THIS EXERCISE?

Recommended for intermediate to advanced gym goers. It might be a good idea to start with Single Arm Overhead KB Sit-ups if you have not yet built up enough strength to use band with both arms: https://immortal-training.com/single-arm-overhead-kb-sit-up/

WHICH MUSCLES DOES THIS EXERCISE TARGET?

  • Rectus Abdominis
  • Transverse Abdominis

WHAT ARE THE KEY POINTS?

  • Attach the band to a stable apparatus
  • Lay flat on your back, knees bent, with your feet on the floor
  • Hold the band with both hands, extend your arms towards the ceiling and keep the elbows locked
  • Explode upwards whilst driving your lower back into the ground
  • Your arms should be above your head when you are completely sat up
  • Lower yourself back down slowly and repeat

 

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