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Here’s how it works :
Play rock scissors paper and if both of you match in hand signs, pick a movement that you and your partner do together. It can be anything from jump squats to single leg hop, to burpees. Give this a go and tag us in your video, use as much creativity in the movements as you like.
Today I’m going to show you how to do a single leg deadlift using a kettlebell. So, whatever leg you’re going to be working, you use the opposite arm to hold the kettlebell. I will show you using my left leg. If you’ve never done this before, you can use either a wall or something to support yourself.
So, you’re trying to make the leg you’re using as straight as possible, the back nice and straight and then the leg behind nice and straight. So just holding on for a little support, coming down towards the floor and then coming back up. I’m hinging from the hip, keeping my back nice and straight, bending down towards the floor and then back up.
Slightly more challenging, do not use the other hand for support. This one does require a little bit more support. Give that a go!
Here’s how to improve your neck rotation without stretching. Do, you’re going to rotate over one side and feel where the tension is on your neck. Have a visual landmark where you can reach. Then you’re going to keep this exercise rotating the torso like this, just gently without straining. Looking as far as you can for about 6-10 repetitions. When you are done, repeat the same test and see how much further you can go. So, this is just a way to show you how adaptable your nervous system is and a lot of people do stretching because fear of losing that range of motion. So hopefully this helps, if you have any questions let us know.
Goblet Squat 21’s exercise.
You’re going to do
In the bottom range of motion: Starting from the very bottom and going up to halfway. Slow and control. After this exercise is completed, move onto the next exercise.
In the top range of motion: Starting from the halfway point and going all the way to the top.
7 Reps With a full range of motion: Starting from all the way down and going all the way to the top.
7 Reps in each position, to make 21 in total.
We will be running a post-natal strength class at movement 101 here in Botany to really empower all you post-natal women to get feeling strong within your body. So, I’m going to show you some type of exercises you’re going to do. These will all depend whether you’re 6 weeks post-natal or whether you are 3 – 4 months post-natal.
Grab a friend and try out these AWESOME core workouts.
Okay so we’re going to go throw a few little ideas to help superset your leg day. When you are doing a leg exercise, make sure you work your muscles to the best possible ability. Were just going through some squats maybe a normal leg day work out, up and down and instead of having a rest after exercise were going to come straight into a wall squat so its still working the same muscle group getting the most out of these muscles rather than having a rest standing around relaxing. Or we can do something like squat jumps up and down still working the same muscle group. Its just a lot lighter load, a bit different use of muscles.