The Bespoken Word

December 29

Shoulder Supported External Rotation

Sit with one leg straight and one leg bent. Hold a dumbbell, and rest your elbow on your knee. Begin with your arm perpendicular to the ground, then slowly lower the weight towards the ground. Try not to shrug the shoulders up throughout the movement.

December 29

Adductor Lift Off

Lie on your side with your top leg bent and foot firmly planted on the side. Straighten the bottom leg, and lift as high as tolerable. Hold, and slowly lower back to ground. Repeat for prescribed sets and repetitions.

December 29

TRX Squat Assist

Hold the TRX lightly as you hinge back with your hips into a partial squat. Use your arms as necessary to assist through the movement, and sit down and back as deepĀ  as tolerable,

December 29

Kettlebell Squat + Banded Squat

Begin by holding a kettlebell at chest height. Squat down and push against the resistance band in order to keep knees in line with toes. Repeat for the prescribed sets and repetitions.

December 29

Tricep Extension on TRX

This exercise is used to help strengthen the triceps using the TRX. Keep core tight and engaged through this movement without allowing your lower back to arch. Allow the elbows to bend and straighten in a slow and controlled motion.

December 29

TRX Squat to Row

Start facing the TRX, holding onto handles with palms facing each other. Walk feet out away from you so your body is positioned at an angle (the more you walk your feet out, the harder it will get). Extend arms straight out in front of you keeping your body in your plank position. Bend your…

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December 29

TRX Single Arm Row

Start by looping one handle of the TRX through the top hole of the other strap and pull tight (you’re using the strap that you looped through). Holding onto the handle with one hand, walk your feet in towards TRX maintaining body in plank position. Keeping your hips square, reach your opposite arm down and…

December 29

TRX Row

Start facing the TRX, holding onto handles with palms facing each other. Walk feet out away from you so your body is positioned at an angle (the more you walk your feet out, the harder it will get). Extend arms straight out in front of you keeping your body in your plank position . Pull…

December 29

TRX Reverse Lunge

Using the TRX is a great way to bring your reverse lunge to the next level and really test your balance and stability. This is an advanced position, so take your time and aim for slow and controlled movement. Start with one foot securely in the foot strap of TRX with your body facing away…

December 29

TRX Pushup

Begin facing away from TRX with your arms below you at 45 degree angle. Walk your feet back, maintaining a plank position with body. Bend your elbows to 90 degrees, bringing your body towards floor into your pushup. Push back into your extended arm position, straightening arms in front of you. Tips Just like pushups…

December 29

Single Leg Glute Bridge with Plyo Box

This is an advanced way to activate your posterior chain (gluteus, hamstring). Start with single leg bridges on the floor and progress to using a plyobox. The higher the box, the harder the exercise. Tips Keep a neutral spine- do NOT let either hip drop Do NOT hyper extend your lumbar spine at the top…

December 29

Glute Bridge with Plyo Box

This is an advanced position to work posterior chain (glutes and hamstrings). Start with a regular bridge on the floor and progress to using different sized plyo boxes. You can also progress to Single Leg (see separate videos). Start laying on the floor with 90 degree angle behind knees so your butt isn’t too far…