Supine Hip Elevated Leg Curls

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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 … Read More

Push Ups Part 3: Variations

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 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 … Read More

Push Ups Part 2: Progressions

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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 … Read More

Push ups Part 1

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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 … Read More

Seated Cable Rows Part 3 – Underhand grip

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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 … Read More

Seated Cable Rows Part 1 – Neutral Grip

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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 … Read More

Seated Cable Rows Part 2 – Single arm

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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 … Read More

Dumbbell Rows

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I LOVE to row! There are so many great ways to row and get a strong back! Today is about Single arm DB Rows. Here is how to do them: 1. Grab a Dumb bell in right hand 2. Support yourself on a bench with your left arm – feet in staggered stance 3. Send your hips back so back is flat and chest is about parallel to the floor … Read More

Goblet Lateral Lunges

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Goblet Lateral Lunge:  Lateral lunges are a great way to work the legs out of the normal sagittal plane (front/back). Your legs will be on fire – especially your glutes! Here’s how:  Grab a DB or KB and hold it up at your chest Take a step to the side with the right leg and sit your right hip way back while keeping the left leg straight Push off the … Read More

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