Stand-on-the-Band Single Arm Dumbbell Row

Stand-on-the-Band Single Arm Dumbbell Row

I’ve tweaked this classic dumbbell row to accommodate more resistance for home training routines. I’m not saying that I’m first to think of it, but I’m definitely the coolest, 😀

WHO SHOULD USE THIS EXERCISE?

Anyone can use this exercise at any level of your fitness journey. As I mentioned, it is great for home training, but there is no reason why I can’t also be used in the gum.

TARGETED MUSCLES:

  • Latissimus Dorsi
  • Read Deltoids
  • Biceps

 

Stand-on-the-Band DB Goblet Squat

Stand-on-the-Band DB Goblet Squat

This is a cool lil’ hack for goblet squats! If you’re training at home with minimal equipment and find it difficult to increase your resistance when squatting, then here’s a nifty way around it.

WHO SHOULD USE THIS EXERCISE?

If you’ve been training for at least a few months at least and have advance past the functional stage, then this is for you.

TARGETTED MUSCLES:

  • Gluteus Maximus
  • Hamstrings
  • Quadriceps

KEY POINTS:

  • Loop the band around your feet, so that you are standing on it
  • The dumbbell should be under both straps of the resistance band
  • Squat down, and twist the dumbbell into a goblet position in front of your chest, in order to get into the starting position
  • Keep your chest high, back straight & core tight
  • Squat ass-to-the-grass, using full range of motion
  • Drive your heels through the floor when ascending

 

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

Starfish Plank – Core Balance

Starfish Plank – Core Balance

Improve your core balance with Starfish Planks by watching the video at the far bottom. As you will see, this is not an exercise that you would often see used in the gym, or given by instructors, but I love it!

WHO SHOULD USE THIS EXERCISE AND WHEN?

Intermediate – advanced gym rats should look at attempting this one. If the normal style and side planks are fairly easy for you already, then, by all means, move on to this one.

Use starfish planks in circuits along with other exercises that focus on building core balance for maximum results. Here are a couple to help get you started:

Bottoms Up Core Press: https://immortal-training.com/bottoms-up-core-press/

Isometric V Sit-Ups: https://immortal-training.com/isometric-v-sit-up/

WHAT ARE THE MAIN MUSCLES INVOLVED?

  • Transverse Abdominis
  • Rectus Abdominis
  • Obliques

 

KEY POINTS

  • Begin in a plank position on your hands (advanced), or on your elbows (beginners)
  • Make sure that your core is braced, keeping your navel drawn in towards your spine throughout
  • Shift on to a side plank position whilst balancing on one hand/elbow, with the opposite arm and leg raised
  • Balance yourself for a second, or two, and then shift on to the other side

 

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