My time is valuable, so I like to maximize every minute I spend training. A lot of the time, instead of remaining totally idle between sets I will incorporate “filler” exercises.
As I LOVE “filler” exercises, here are several other articles I’ve written:
5 Lower Body “Filler” Exercises That Will Humble You
Make The Most Of Your Workouts: 5 Of My Go-To “Filler” Exercises – Part 2
Make The Most Of Your Workouts: 5 Of My Go-To “Filler” Exercises
This week I am sharing 5 challenging ‘’filler’’ exercises that will humble you. I included lower body, upper body, and combination exercises.
#1) Band Resisted Psoas Marches + Lateral Lean Isometric Ball Press
This exercise strengthens the hip flexors, the muscles in the foot and lower leg, and improves lumbo-pelvic stability. The lateral isometric ball press makes this deceptively challenging in terms of lumbo-pelvic stability.
Coaching Tips:
- Place a resistance band around your feet.
- Place a resistance ball against a wall/stable surface, and so it’s against your upper arm/torso on one side. For the duration of the exercise apply pressure into the ball with your upper arm and torso.
- Your body should be leaning into the ball (drive your foot into the floor and press your body against the ball), in a slightly diagonal position, and in a relatively straight line from your head to feet.
- While maintaining this body position, and pressure against the ball, use your hip flexors and perform a psoas march.
- Return your leg to the bottom/starting position with complete control.
- Perform all reps on one side before switching sides.
- For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
- For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes on the non-moving side.
- In terms of breathing, do what works and feels best for you.
#2) Band Resisted Prone Bodyweight Pulls
This exercise strengthens the “pull-up” muscles, and improves shoulder and scapular controlled mobility. This exercise can also be a great way to work on your pull-ups if you don’t have access to a bar.
Coaching Tips:
- Fasten a resistance band around a secure surface, and loop the band around your ankles. Or you may do what I did, and may secure the band by putting one end under a closed door. There should be resistance in the band for 100% of the exercise.
- In the starting position, your arms should be fully extended, and in an overhead position.
- Now draw your shoulder blades in towards your spine and down towards the opposite hip, and pull your body forward.
- When you reach the end position, your elbows should be at approximately a 45 degree angle with your torso, and you should really feel the muscles around your shoulder blades and lats working.
- Gain a moment of control, then perform the reverse movements and press your body backwards so your arms return to an overhead and fully extended position.
- Do not keep your shoulder blades pinned. They are meant to move.
- For the duration of the exercise, do not allow your shoulders to shrug or round, or shoulder blades to elevate.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
#3) Band Resisted Kneeling Adductor Slides
This exercise, which strengthens the adductors and improves hip controlled mobility, is deceptively tough!
Coaching Tips:
- Fasten a resistance band around a secure surface, and loop the band around your knee. There should be resistance in the band for 100% of the exercise, and the resistance should be coming laterally.
- Kneel on a slider or towel. Your head, torso and hips should be in a stacked position.
- Place your knees so they are approximately hip to shoulder width apart.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now slowly slide your knee laterally (knee where band resistance is being applied), and to a range where you are able to maintain proper form (and where it feels comfortable).
- Once you hit your end range, really squeeze your inner thighs (adductors), and return your body to the top/starting position.
- For the duration of the exercise, do not allow your shoulders to shrug or round, or shoulder blades to elevate.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from knee to knee.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
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#4) T Raises From Isometric RDL
This exercise strengthens the traps (most notably, the mid traps), improves shoulder and scapular controlled mobility, lumbo-pelvic stability, and to some extent strengthens the posterior chain muscles.
Coaching Tips:
- Hold some light weight plates or dumbbells. You will not need to use much resistance to make this both challenging and effective. I only used 5 lbs and this was more than enough.
- Adopt your preferred foot width and positioning, and have a slight bend in your knees.
- Get into an RDL position by hinging your hips back. Pretend a rope is pulling your hips backwards or that you are trying to press your hips backwards against a wall.
- Your head, torso and hips should be in a stacked position.
- Start so your arms are down by your sides. Keep your elbows straight, and use a neutral grip.
- Now perform a lateral/t-raise and retract your shoulder blades. Think about drawing your shoulder blades together and towards your spine.
- Once you hit your end range, really contract the muscles around your shoulder blades. Then lower your arms and the weights to the starting position with complete control. Your shoulder blades should perform the opposite movement and should protract (spread apart and move away from your spine, and around your ribcage).
- For the duration of the exercise, do not allow your shoulders to shrug or round, or shoulder blades to elevate. Really focus on keeping your shoulder blades down.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your spine to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or weight to shift from foot to foot.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and contract your posterior chain muscles.
- In terms of breathing, do what works and feels best for you.
#5) Lateral Walk For Glutes + Band Resistance + Pallof Press Hold
This exercise strengthens the glutes, improves lumbo-pelvic stability, and shoulder and scapular stability. The Pallof Press hold makes this exercise incredibly anti-rotational.
Coaching Tips:
- Place a resistance band around your ankles. There should be resistance in the band for 100% of the exercise.
- Fasten a resistance band around a secure surface. There should be resistance in the band for 100% of the exercise.
- Grab onto the band with both hands, and fully extend your elbows. When you perform the press, your arms and the band should form roughly a 90 degree angle, and your hands should be roughly chest height.
- Get into a partial squat stance. Your head, torso and hips should be in a stacked position. Maintain this position for the duration of the exercise.
- While maintaining the partial squat stance, perform 1-3 lateral walks, then perform the reverse movements and return to the starting position.
- When your feet are in contact with the floor, form a tripod base by placing your weight on the back portion of your feet, and the base of your big and baby toes. These parts of your feet should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your feet to the floor.
- For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. Lightly press your legs out against the band.
- For the duration of the exercise, do not allow your shoulders to shrug or round, or shoulder blades to elevate.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
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