Let’s face it, most people do not have an abundance of time or energy to spend working out. Life can be pretty busy, exhausting, and unpredictable.
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. These exercises would be considered active rest. I also love to employ this strategy with the people I coach. Adding in “filler” exercises, and making the most of my periods of rest, has been a total game-changer for me, and many of my clients.
The ‘’filler’’ exercises I tend to use are not overly physically taxing, and usually target areas of the body that need additional work. These exercises might address shoulder health, elbow health, lumbo-pelvic stability, grip strength, t-spine mobility, and so forth. These are just a few of many categories I could list. The filler exercises I use absolutely depend on individual needs.
Let me be very clear. The “filler” exercises you incorporate should not take away from the integrity of your main exercises, and they should not compromise your performance and safety in any way. For instance, if I am performing a lower body exercise, particularly one that is higher risk and more technically demanding, perhaps barbell squats or deadlifts, the active rest/filler exercise might address the upper body, and would in no way compete with the main exercise.
Check out more articles I’ve written about this topic HERE and HERE.
This week I am sharing 5 of my go-to “filler” exercises.
#1) Towel Adductor Slides aka “Thighmaster”
This exercise, which strengthens the adductors and improves hip controlled mobility, is deceptively tough!
Coaching Tips:
- Kneel on two towels (you may place a pillow on each towel if this is more comfortable). 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), brace your core (360 degree brace around your spine), and tuck your ribs towards your hips (close the space in your midsection).
- Now slowly slide your knees apart, 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 starting position.
- For the duration of the exercise, do not allow your lower back to hyperextend or flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from knee to knee.
- In terms of breathing, do what works and feels best for you.
#2) Dead Bugs With Roller Press
This challenging dead bug variation improves lumbo-pelvic stability, and shoulder and scapular stability.
Coaching Tips:
- On one side press your hand and opposite thigh into a roller. Maintain this pressure for the duration of the exercise.
- Fully extend your knee and maintain this position for the duration of the exercise, or keep your knee bent at 90 degrees. I recommend starting out at 90 degrees.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and tuck your ribs towards your hips (close the space in your midsection).
- Now contract your anterior core muscles, steadily exhale through your mouth, slowly lower your leg and opposite arm towards the floor, and to a range where you are able to maintain proper form.
- When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset and this makes the exercise quite ineffective.
- For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, or hips to leave the floor.
- In terms of breathing, do what works and feels best for you. I steadily exhale out of my mouth for the entirety of the rep, and do a full breath in through my nose in the top/starting position.
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#3) Side Lying Straight Leg Raises
This exercise improves hip controlled mobility.
Coaching Tips:
- Lie on your side. Set your body so it is in a straight line from your head to heels. Fully extend your knees, and plantarflex your feet (point them away from you).
- Place an object close to your shin/foot. Choose a height that allows you to perform the exercise correctly.
- While keeping your head, torso, and hips in a stacked position, lower leg still and on the floor, and upper leg fully extended/foot plantarflexed, lift your upper leg over the object, lower your leg towards the floor, and perform the reverse movements and return your leg and foot to the starting position.
- Do not compensate and perform the movement by hyperextending, rounding, or laterally flexing your spine, flaring your ribcage, or rotating your torso, spine, and hips. Aside from the moving leg, the rest of your body should remain in a fixed position.
- For the duration of the exercise, keep your core muscles braced (360 degree brace).
- In terms of breathing, do what works and feels best for you.
#4) Prone Bodyweight Serratus/Trap Towel Drags
This exercise strengthens the serratus, mid and lower trap muscles, and improves shoulder and scapular controlled mobility. If you want to work on pull-ups and don’t have a bar, this can be a great option.
Coaching Tips:
- Lie on a towel on the floor, and in a prone position. Set your body so it is in a straight line from the top/back of your head to heels, tuck your chin, and keep your neck in a neutral position.
- Place your hands on the floor.
- 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 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. When you do so, your shoulder blades should spread apart from your spine, move away from the oposite hip, and move around your ribcage.
- Do not allow your shoulders to shrug towards your ears. Keep your shoulder blades depressed. MANY people make this mistake.
- For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, or torso, spine or hips to rotate.
#5) Transfers From Bear Crawl
This exercise improves lumbo-pelvic stability, and shoulder and scapular stability.
Coaching Tips:
- Get into a bear crawl position. Your shoulders should be above your hands.
- On the planted side, spread your hand and fingers, and pretend you are suctioning them to the floor.
- Pass an object from one side of your body to the other.
- Aside from your moving arm/shoulder blade, the rest of your body should remain in a fixed position for the duration of the exercise.
- For the duration of the exercise, press your body away from the floor and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.
- For the duration of the exercise, keep your core braced (360 brace), and glutes contracted.
- In terms of breathing, do what works best for you.
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