Want stronger hamstrings? Then you need to add SHELC to your repertoire
Supine Hip Elevated Leg Curl is waaay to long of a name to remember. Just remember SHELC
I am using a physio ball (stability ball) but you can also use a dynamax ball which is lower to the ground and harder to move
Take note of the 3 videos:
❌ In the top video my hips are not high at all and I am rolling the ball in/out without feeling it much in the hamstrings
✔️ In the middle video I am keeping my hips *much* higher and trying to keep my hips high as I extend my legs back out. Extremely difficult to do
✔️✔️ And the bottom video is if you want even more challenge-taking it up a notch-make it a single leg exercise.
Always working on these 😊🙌🏻👌🏻
SHELC ✅ LIST:
✅ Squeeze the glutes hard the entire time (will feel ’em there too!)
✅ Keep hips high throughout the entire movement
These will definitely help increase hamstring strength and who doesn’t want that? 😀😀
Push Ups Part 3
⬆️I Increase the Challenge
There are many variations to make push ups more challenging. Here are 3 of my favorites :
Feet elevated– put your feet up in a bench or small step. I am using a foot stool at home. The decline push up targets upper chest and the front of your shoulders more.
Med ball- keep one hand on a medicine ball and one hand on the ground. The offset position requires your core to stabilize your body even more and the side with the ball has an increased range of motion
1.5– Adding a half rep makes a huge difference! Go to the bottom position, come about halfway up, go back to the bottom position, then all the way up. That counts as 1 rep
Give some of these a try
What are your favorite variations?
Push ups Part 2
Push up Progressions
Not quite ready for push-ups from the floor? No problem!!
Start with your hands elevated on a bench (pic) or even on a wall. The higher you elevate your hands the easier it is to move because you are pushing less of your body weight
A great opportunity to work on range of motion, building strength and, keeping tension in your body
On any variation:
✅ keep tension in your body by bracing your abs and glutes throughout the entire movement as if someone is going to punch you in the gut. This will help keep your hips from dipping down
✅ keep you elbows at 45 deg – think arms in a “W”
✅ keep your body in a straight line throughout the entire motion
Want to make push ups more difficult? Stay tuned for variations that you can do to make them more challenging 💪🏻💪🏻
Push ups Part 1
Let’s talk push-ups shall we?
Specifically elbow position
The pic on the top has my elbows flared out to about 90 degrees
The problem here is the stress it can place on your rotator cuff as well as your elbow joint As someone who has a rotator injury I can speak from experience
The pic on the bottom has my elbows tucked to about a 45 degree angle relative to my body. This position shortens the lever arm and ultimately will give you more power. Also much safer for your shoulders and elbows
If you have been flaring your elbows out and feel like bringing your elbows in “feels funny” or that maybe your range of motion slightly decreased, just one reminder..
Practice. Keep Practicing. Repeat.
Seated Cable Rows Part 3 – Underhand
Underhand rows have become one of my favorite variations. Great for mid/upper back strength and posture
✅ Sitting tall, keeping back straight, grab the straight bar with an underhand grip. I sometimes keep my thumbs underneath the bar as opposed to wrapping them on top-my elbows seem to like that better
✅ Start with your arms fully extended and pull the bar into your torso while maintaining that straight upright back. Squeeze your shoulder blades together
✅ Don’t push your head forward at the end of the movement – keep your head aligned
✅ Return the bar with control keeping your back straight and tall
3 sets of 10 of these too. Which variation is your favorite?
Seated Cable Rows Part 1-Neutral Grip
Seated rows with neutral grip is a shoulder friendly exercise that builds a super strong back.
Sit tall on the bench, feet flat on the foot plate.
Start with your arms fully extended and shoulders away from your ears
Initiate the pull from your back as opposed to pulling from the elbows
Squeeze your shoulder blades
Want to make this harder? You can always add more weight, but you can also add a 2-3 second pause, and/or a slow eccentric
Tip: I try to not have a death grip on the handle-sends a lot of tension up through my elbows. Instead, I don’t grip as hard and really focus on engaging my back as the initiator of the movement
Seated Cable Rows Part 2 – Single arm
The seated single arm cable row is a great variation to keep building strength in the upper/mid back
As a unilateral exercise (as opposed to bilateral using both hands), there is more scapular range of motion so you hitting the muscles a tad more
This also becomes an anti rotation exercise, as you have to brace your core to keep you from rotating as you pull -Bonus!
➡️ Sitting tall, feet flat on the foot plate
➡️ As you pull, think about pulling from your shoulder blade and pull it back and slightly down
➡️ Keep that shoulder fixed – don’t let it move forward with your arm
➡️ Keep torso straight – no twisting
➡️ Add a tiny pause before releasing
3 sets of 10/arm should do it!