Ryan Maxwell, CEO and founder of Fluid Health and Fitness shares three simple at-home workouts you can do during the current pandemic.
Activation Exercise – Warm Up
Exercise: Alternating Wall Single Arm Serratus Press
Purpose: To challenge the weak muscles involved in shoulder pressing patterns
Equipment: Bodyweight
Description: Standing with arms fully extended, palms against wall. Let gravity push the body down onto the shoulder while simultaneously pinching the shoulder blade toward the spine while keeping the opposite arm relaxed. Then press up on the shoulder and feel as if the shoulder blade is gliding along ribs toward the front of the body then return to the beginning position. Alternate arms between reps for a total of 20 reps.
Sets:3
Reps:20 each set
Recovery between sets: 45 sec
Multi-joint Integration Exercise – Warm Up
Exercise: Split stance band straight arm isometric horizontal abduction/ER with scap protraction + humeral flexion
Purpose: Reeducate efficient shoulder mechanics during pressing movements
Equipment: Heavy resistance band anchored to a wall or a door
Description: Split stance with one leg about 1 step in front of the other, band anchored to the wall behind you on the side of the braced leg. Start on the left side of the body first. The band should be at waist height and held on the same left side. While maintaining a split stance, protract (glide the shoulder forward) then flex the arm up overhead against the band, making sure to keep it in line with the shoulder. Then return to your beginning position.
Sets: 2 on both sides of the body (4 total worksets)
Reps:15 each set
Recovery between sets: 60 sec
Resistance Training Exercises – Strength Training Exercises:
a. Split stance Single arm overhead press with Dumbbell
Equipment: Dumbbell – 70% of 1RM
Description: Split stance with the right foot about 1 step in front of the left grasping the DB on the same left side as the back leg, keeping the shoulder abducted at 90 degrees and elbow bent. Complete the movement by maintaining a split stance, then pressing the left arm overhead, hold and slowly lower down. Complete all reps on the left side before moving to the right side.
b. Single arm DB scap retraction + biceps curl + shoulder flexion
Equipment: Dumbbell – 65% of 1RM
Description: Standing comfortably, feet hip width apart, grasp DB in one hand hanging at side. Start on the left side.Complete the movement by first pinching the shoulder blade downward and inwards towards the spine, then flex the elbow to curl the DB upward. Once the elbow is fully flexed, lift at the shoulder to about 90 degrees, hold and then slowly lower back the arm back down. Complete all repetitions on one side before moving to the otherside.
c. *Tall Kneeling band face pull
Equipment: Heavy resistance band anchored to a wall or a door
Description: Start from a tall kneeling position on your knees, with the band anchored in front of you, above the head with both hands grasped on the band. Pull back against the band resistance from above toward the face as you pull the shoulder blades down and in. Your hands should be facing the wall at the top of the movement. Hold the position and then slowly reverse.
Purpose: Overload – Build muscle and increase joint control (complete all sets per exercise before moving to the next exercise)
Sets: 2 sets on both sides of the body (4 total worksets – *Exception: Tall Kneeling Band Face Pull – only 3 sets)
Reps:12-15 each set
Recovery between sets: 60 sec
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This original healthy living article first appeared in the Fall 2020 issue of City Style and Living Magazine.
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