Fitterclub

Exercise: Shoulder Circles Equipment: No equipment Movement Type: Mobility Body Focus: Upper Body This is a simple yet super effective and often neglected exercise. You will go a long way to avoiding pain or injury if you take the shoulders through some circles before your training sessions. Take the arms up and make large sweeping circles clockwise and anti-clockwise increasing the range of movement and mobility of the shoulder.

Exercise: Wide Leg Chest and Torso Openers Equipment: No equipment Movement Type: Mobility Body Focus: Lower Body, Core Start in the press-up position with your core engaged, back flat, and head in a neutral position. Lift one hand and rotate the body reaching high whilst balancing through one arm and both legs. Maintain high hips slowly return before switching hands reaching high again on the opposite side.

Exercise: Chest Expansions Equipment: No equipment Movement Type: Mobility Body Focus: Upper Body Standing with arm extended in front the chest with your hands together, bring them together and then bring your arms back in line with the shoulder like a wide long armed clap of the hands. This is a great dynamic stretch to open through the chest and front of shoulders. Repeat forward and back to feel a stretch and mobilization through the chest and front of shoulder.

Exercise: Standing Shoulder Press into Chest Press Equipment: No equipment Movement Type: Mobility Body Focus: Upper Body This is a simple, yet important and effective mobility move for the shoulders, chest muscles and shoulder joint. It can be done in a standing or seated position and even though this is primarily to warm the arms, shoulders and chest it’s important to keep the core engaged. Standstill and press the arms directly above your shoulders then bring them down and press out from the chest, repeat in a fast rhythm to get the blood pumping and muscles warm.

Exercise: Walk Outs Equipment: No equipment Movement Type: Mobility Body Focus: Total Body Stand tall, then gradually bend forward placing the hands on the floor. Walk your hands forward as if for a press-up position, then gradually walk your hands back towards your feet and raise back up to a standing position. Progression single-leg walkouts

Exercise: Body Extension Reacher Equipment: No equipment Movement Type: Mobility Body Focus: Total Body Take a seated position on the floor/mat keeping your hips facing forwards, feet flat, with your hands behind you. Drive through the feet pushing the hips up towards the sky, at the same time reach your arm up and across your body over the opposite shoulder. Be sure to keep the chin off of your chest as you lift the hips and reach away. Return to start position and repeat for set repetitions.

Exercise: Cross Body Reach and Toe Touch Equipment: No equipment Movement Type: Mobility Body Focus: Total Body A simple yet important and effective mobility move for the shoulders, chest muscles and shoulder joint. This can be done in a standing or seated position. Even though this is primarily to warm the arms, shoulders and chest it’s important to keep the core engaged. Standstill and press the arms directly above your shoulders then bring them down and press out from the chest, repeat in a fast rhythm to get the blood pumping and muscles warm.

Holding the upward plank position - this is a super pre-workout core, hip and leg activator. Engage the abs, start with knee drives across your body, bring your left knee to your right elbow whilst keeping the hips up. Return and repeat quickly with the opposite side while holding a strong body position for 10 repetitions. Next keeping the strong upward plank position take the movement into long leg taps to the side alternating and repeating for 10 reps. The last variation will be taking the movement into tucks under the body. Bend the knee and one leg at a time tuck each leg under the hips to feel a stretch though the glute and outside of the hip.

Exercise: Strider Dynamic Stretch Equipment: No equipment Movement Type: Mobility Body Focus: Total Body Step forward from a standing position into a stride/lunge but your back leg remains extended as the front knee is slightly bent. Tilt forward through the hips as you reach high towards the sky and lean towards the side of the bent knee. You then bend backwards, lean into the stretch feeling a release through the front of the hip and up through your torso. Hold for a couple of seconds and repeat. Alternate these strides forward for a dynamic warm up and mobility of the hips and surrounding muscles.

Exercise: Leg Kicks Equipment: No equipment Movement Type: Mobility Body Focus: Lower Body A fantastic dynamic warm-up for the hamstrings but it must be done with a gradual increase in the range of movement. Lifting the leg from the hip, swing quickly under control towards your extended hand on the other side. This will release and stretch the hamstring muscles on the back of your thigh. Take the leg higher to increase the stretch. Repeat on the opposite leg for a great activation and gradual warm-up of the hamstrings.

Exercise: Hip Opener Equipment: No equipment Movement Type: Mobility Body Focus: Lower Body Stand tall pelvis facing forwards and abs engaged, lift one leg to 90 degrees in line with your hip. You then rotate your raised leg out to the side of the body and lower the foot. Switch sides and repeat. Really exaggerate the movement under control to get the best from this hip mobilizing move.

Exercise Sit Up to Hip Up Equipment: No equipment Movement Type: Core Body Focus: Total Body Crunch the body up through the sit-up movement, as you hold and contract the abs at the top of the movement release and exhale, place both hands by the outside of your hips, and drive through the hips raising them to the sky for a hip lift. Squeeze your butt and contract the triceps (back of arm) at the top of the movement pause release and lower back through the sit-up movement.

Exercise: All Fours Bent Knee Hip Extension Equipment: No equipment Movement Type: Core Body Focus: Core, Lower Body Starting from an all fours kneeling position, lift one leg back and behind you using the glute muscle through the hip to lift the leg. Keep a strong, stable core and squeeze/contract your butt to lift the leg while maintaining your bent-knee position, allowing movement only from the hip joint.

Exercise: Alternate Limb Raises Equipment: No equipment Movement Type: Core Body Focus: Total Body Lie on your stomach on a mat, with your legs extended and arms extended overhead with palms facing each other. Relax your head and keep aligned it with your spine. As you exhale, contract your abdominal/core muscles to stabilize your spine and slowly raise one arm a few inches off the floor keeping your arm extended. Maintain your head and torso position, avoiding any arching in your back or raising of your head. Hold this position briefly. Inhale and lower your arm back towards your starting position without any movement in your lower back or hips. To progress this move, contract your abdominal and core muscles to stabilize your spine and raise one leg a few inches off the floor keeping your leg extended, toes pointing away from your shins and avoiding any rotation in your leg. Maintain your head and torso position, avoiding any arching in your back or raising of your head. Hold this position briefly before returning to your starting position. Alternate opposite arm and legs with a pause/squeeze at the top of the movement for the complete movement.

Exercise: Vertical Toe Touches Equipment: No equipment Movement Type: Core Body Focus: Core, Lower Body Start this move by lying flat on your back on the floor/mat in a bent-knee position with feet placed firmly on the floor and arms at your sides. Draw the abs into the lower back and keep chin off the chest. Slowly lift both feet off the floor, extending your knees until your thighs are aligned perpendicular with the floor, allowing your toes to point away from your body. Position your hands on your thighs without lifting your shoulder blades off the floor/mat. As you exhale, contract your abdominals to curl your trunk, lifting your shoulder blades off the floor, slowly sliding your hands down your thighs towards your ankles. Maintain your head position aligned with your upper spine and avoid flexing your head too far forward. Press your low back into the floor/mat. Continue curling upward until your (shoulder blades) lift completely off the floor and hold this up-position briefly for 2-3 seconds then slowly return downwards to your starting position and repeat the movement. To maximize the benefits for your core it is very important to control your movement speed, keep your thighs aligned vertically and roll your trunk slowly upwards and downwards during the exercise.

Exercise: Dirty Dogs Equipment: No equipment Movement Type: Core Body Focus: Core, Lower Body Start by kneeling on an exercise mat, positioning your knees and feet hip-width apart, in line with your feet. Slowly lean forward to place your hands on the mat, positioning them directly under your shoulders with your hands facing forward. Reposition your hands and knees as necessary so that your knees are directly under your hips, and hands are directly under your shoulders. Brace your abdominal / core muscles to position your spine in a neutral position. Exhale and lift one knee off the floor, and while maintaining the bent-knee position, slowly externally rotate it outwards and upwards. Attempt to move the leg and minimize rotating your trunk. Hold this position briefly, while keeping a stable trunk and head level with your spine, squeeze the glutes then slowly lower your knee back towards the floor. Pause briefly, then repeat with the opposite leg - like a dog!

Exercise: The Crunch Equipment: No equipment Movement Type: Core Body Focus: Core Start this exercise on your back on a mat with your knees bent, feet flat on the floor, and heels 12 - 18 inches from your tailbone. Place your fingertips on the temples, squeezing your shoulder blades together and pulling your elbows back without arching your lower back. This elbow position should be maintained throughout the exercise. Align your head with your spine, only allow it to move into slight flexion (moving the chin towards the chest) during the upward phase of the exercise. Exhale, contract your abdominal and core muscles and flex your chin slightly towards your chest while slowly curling your torso towards your thighs. The movement should focus on pulling your rib cage towards your pelvis (the neck stays relaxed while the chin is tucked towards the neck). Your feet, tailbone and lower back should remain in contact with the mat during the whole movement. Continue curling up until your upper back is lifted off the mat, hold this position briefly. Inhale and slowly lower your torso back towards the mat controlled keeping your feet, tailbone and lower back in contact with the mat.

Exercise: V Sit Rotations Equipment: No equipment Movement Type: Core Body Focus: Core Start lying on your back on a mat/floor. Bring the legs up to a 45-degree bend, lean back slightly. Keeping the back straight, rotate the shoulders, and arms side to side, using the hands clasped in front. Perform small side taps either side of the hip as you rotate.

Exercise: Long Leg/Arm Scissor Crunches Equipment: No equipment Movement Type: Core Body Focus: Total Body Lie face up on the floor with legs and arms extended. As you press your lower back into the floor, lift the arms and legs straight up. Point your toes and keep the arms long as you lift your head and shoulders off the ground. As you lower one, tap hold the knee of the other, keep controlled and repeat for repetitions. Keep your neck relaxed and chin off of the chest.

Exercise: Elbow to Knee Crunch Equipment: No equipment Movement Type: Core Body Focus: Total Body Lie flat on your back on the floor/mat in a bent-knee position with your feet placed firmly on the floor and your fingertips on your temples. Draw the abs in, brace the lower back, then lift both feet off the floor moving your knees towards your trunk until your thighs align vertically to the floor (90-degree angle at the hips). Maintain a 90-degree bend at the knee and relax your feet, allowing them to point away from your body. Lift one shoulder and bring the opposite elbow to the knee across the body. Hold this up-position briefly for 1 – 2 seconds then slowly return to your starting position and repeat the movement to the opposite side. Important points to consider while performing this movement: • Perform this exercise in a slow, controlled manner • Do not pull forward on your head during the trunk curl. Support your head in your hands while maintaining alignment of your head with your thoracic (upper) spine. • During the upward and downward movement of your trunk, it is important to keep your low back pressed into the floor/mat. • The rotation should come from your trunk and not your hips. While your legs drive forward and backward in a straight line, your trunk will flex (curl) and rotate. To maximize the benefits of this exercise and reduce the potential for injury, make sure you control movement speed and monitor changes in your lower back carefully.

Exercise: Cruncher Puncher Equipment: No equipment Movement Type: Core Body Focus: Core, Upper Body Start by lying on your back with knees bent, your feet flat on the floor and hands by the side of your head. Use your abs to crunch up, keep the chest up and chin off the chest. At the top of the move do 4 cross punches across your body alternating. Bring the hands together at your chest, round your spine keeping the abs braced and slowly lower back to the floor.

Exercise: Lying Glute Bridge Equipment: No equipment Movement Type: Core Body Focus: Core, Lower Body Lie on your back, knees bent at a right-angle, heels resting on a step or flat on the floor. Keep your arms by your side or stretched out by your side for balance, palms down. Slowly lift your butt off the floor, until your body forms a straight line. Pause at the top and squeeze, contract your glutes, then lower yourself back until your butt is about 2cm from the floor, then repeat. As you become stronger and the movement becomes comfortable, progress to single leg extensions. Straighten one leg at a time whilst bracing the hips with the other.

Exercise Plank Variations Equipment: No equipment Movement Type: Core Body Focus: Total Body Start position in the traditional plank position, resting on your forearms. Push up onto the right then left hand and hold the high plank position with shoulder, elbow, and wrists aligned. Reverse, lower, and repeat. If you are not able for this movement to start, try simply staying in the plank position, resting on your forearms with your knees under your hips. Side plank: Start in a top plank position, hands under the shoulders, move your bodyweight, and rotate your torso to the right. For challenging progression slowly lift the right hand straight up then the right leg all the while keeping the hips up. Stack the shoulders in a straight line over the elbow with the left arm extended above the body towards the ceiling and stack the feet with the left foot on top of the right. Squeeze the muscles of the stomach and glutes and keep the body in a straight line from head to heels. Hold this position for the desired amount of time before switching to the other side.

Exercise Plank Rotation Equipment: No equipment Movement Type: Core Body Focus: Total Body Start in a top plank position, hands under the shoulders, move your bodyweight and rotate your torso to the right. For challenging progression slowly lift the right hand straight up then right leg all the while keeping the hips up. Stack the shoulders in a straight line over the elbow with the left arm extended above the body towards the ceiling and stack the feet with the left foot on top of the right. Squeeze the muscles of the stomach and glutes and keep the body in a straight line from head to heels. Hold this position for the desired amount of time before switching to the other side.

Exercise Bird Dog/Kneeling Superman Equipment: No equipment Movement Type: Core Body Focus: Total Body Kneel on an exercise mat or floor, positioning your knees and feet hip-width apart. Place your hands on the mat, positioning them directly under your shoulders at shoulder-width with your fingers facing forward. Keep your knees directly under your hips and make sure hands are directly under your shoulders. Engage your core and abdominal muscles to ensure your spine is in a neutral position, avoid any excessive sagging or arching through the spine. In a simultaneous movement of your leg and opposite arm. Slowly extend your left hip raise and straighten the knee attempting to extend it until it is at, or near parallel, to the floor without any rotation in the hip. The goal is to keep both hips parallel to the floor, the extended leg should be long with toes pointed. Extend the opposite arm. Try to keep both shoulders parallel to the floor and the abs braced. Your head should remain aligned with the spine throughout the movement, forehead parallel to the floor.