Only training the larger muscles, or the “vanity” muscles might be holding you back from performing at a higher level and feeling your best!
I know MANY people can relate to the above!
Here are 5 key muscles (or muscle groups) you are probably neglecting when it comes to strength training!
#1) Banded Serratus Overhead Wall “Reaches”
This exercise strengthens the serratus anterior muscle, and improves shoulder and scapular controlled mobility.
Many people do not give their serratus anterior the strengthening attention this muscle deserves! The serratus is a key player in scapular upward rotation, protraction, and stabilization. These movements need to happen during pull-ups, muscle-ups, and countless other exercises and activities!
Coaching Tips:
- Get into a kneeling or standing staggered stance position. Your head, torso, and hips should be in a stacked/level position.
- Place a resistance band around your shoulder blade area and hold the band in each hand. There should be resistance in the band for 100% of the exercise.
- Start so your arms are bent, forearms are parallel and hands/upper forearms are resting on a wall.
- While keeping your forearms parallel, walk/glide your hand up the wall. Do not let your hands fall inside or outside of your elbows (common compensations).
- Use an overhead range where you are able to maintain proper form. Do not perform the “reach” by arching your lower back, excessively shrugging your shoulders, or leaning to the side. All of these are common compensations people make for a lack of overhead mobility (this lack of mobility can be due to numerous reasons).
- In the top position, pause for a count and gain control.
- Now perform the reverse movements and return your arms to the starting position.
- Do not keep your shoulder blades pinned. They are meant to move. When you do the overhead reaches your shoulder blades should upwardly rotate, protract, and elevate (spread apart and move away from your spine, around the ribcage, and away from the opposite hip). When you return your arms to the starting position, your shoulder blades should perform the reverse movements.
- For the duration of the exercise, do not allow your shoulders to elevate towards the ears. For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 8-10 reps per side 1 rep = 1 reach up and 1 down per side.
#2) Copenhagen Plank + ISO Banded Hip Flexor March
This exercise strengthens the adductors and hip flexors, improves lumbo-pelvic stability (think core), and shoulder and scapular stability.
Many people do not give their adductors and hip flexors the strengthening attention these muscle groups deserve!
Coaching Tips:
- Place a band around your feet. Get into a side plank position from your forearm and ankle/foot. Your shoulder should be above your elbow.
- On the upper side, fully extend your leg and place your ankle and foot on a stable elevated surface. If this fully extended position bothers your knee/any other part of your body, opt for the bent leg variation (your knee should be bent to 90 degrees, and your knee, lower leg, and foot should be on the surface).
- For the duration of the exercise, drive this leg up towards the ceiling. Now perform a “march” and bring your knee in towards your torso. Hold this position for the entire set.
- Now use your adductors and press your body away from the surface and towards the ceiling, and maintain this press and position. Do not mindlessly hang out on your leg! Many people make this mistake with Copenhagen plank variations!
- For the duration of the exercise, pay attention to your supporting arm. Push away from the floor and protract your shoulder blade (move it away from your spine and around the ribcage). Do not mindlessly hang out.
- For the duration of the exercise, your body should remain in a straight line from your head to foot.
- 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.
Do 2-3 sets of a 10-30 second hold per side.
#3) Weighted Forearm Supinations And Pronations
This exercise improves the durability of the elbows.
While I am using a water bottle you can do this using any weighted object. The weight should be fairly light.
You can modify by using assistance from your other hand during the lifting/concentric component.
ONLY use a range of motion that feels comfortable. The movements should not hurt. This is extremely important!
Coaching Tips: (for supination, but same key points apply for pronated variation)
- You can do this in a standing, half kneeling, or tall kneeling position.
- Hold onto a weighted object.
- Your arm should be chest level and parallel to the floor, and your wrist should be in a neutral position.
- Now take 3-5 seconds and rotate your forearm, wrist, and hand so your palm is facing the ceiling (supinated).
- Everything should move as a single unit.
- Once you hit your end range, perform the opposite movements and return your arm and the weight to the starting position.
- For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.
- In terms of breathing, do what works and feels best for you.
Do 1-3 sets of 8-15 reps per direction.
Build full body strength, mobility, and athleticism. The value this program provides is unmatched! For intermediates to advanced in terms of training experience and ability, and also coaches. Home workout friendly, and great for gym workouts!
#4) Single Leg Isometric Glute Bridge + Lateral Leg Lowering
This exercise, which is extremely anti-rotational in nature, strengthens the glutes and adductors, and improves lumbo-pelvic stability (think core).
Many people do not give their obliques and adductors the strengthening attention these muscle groups deserve!
Coaching Tips:
- Lie on the floor. Your head, torso, and hips should be in a stacked/level position.
- Keep your upper arms on the floor, and point your forearms up towards the ceiling. Aim to use as little support from your upper body as possible.
- Get into a single leg glute bridge position. Bend one knee, and place your shin in a vertical position.
- Fully extend the other leg and plantarflex your foot (point it away from you). If you can’t fully extend your leg, keep your knee bent at 90 degrees, and maintain this angle for the duration of the exercise.
- Extend your hips by pressing through the back portion of your foot and using your glutes, NOT by arching your lower back.
- Your body should form a straight line from your knee to shoulders. Maintain this position for the duration of the exercise.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, and flex your glutes on the planted side.
- Now slowly lower your leg away from the midline of your body.
- Once you hit your end range (a range where you are able to maintain proper form), return your leg to the top/starting position.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and flex your glutes (on the planted side).
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 6-10 reps per side.
#5) Single Arm T Raise From Bear Crawl
This exercise strengthens the mid traps, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability (think core).
Coaching Tips:
- Get into a bear crawl position. Your head, torso, and hips should be in a stacked/level position. Your thighs should be vertical, knees bent, and several inches above the floor.
- Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between. The farther apart your feet are, the more stable your base will be.
- Hold a light weight in one hand.
- On the planted side, your hand should be underneath your shoulder. Spread your fingers, and pretend you are suctioning or screwing your hand and fingers to the floor.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, and flex your glutes.
- While keeping your elbow angle the same (close to fully extended), do a “t” raise on one side. Think about keeping your shoulder blade drawn down towards your “jean” pocket. Do not let your shoulder blade elevate or shoulder shrug.
- Gain a moment of control, then perform the reverse movement and return your arm to the starting position.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 8-15 reps per side.
Build full body strength, mobility, and athleticism with mostly dumbbells and some bands. For ‘’experienced’’ beginners to intermediates in terms of training experience and ability, and also coaches. You should have 3-6 months minimum of strength training experience (my recommendation). Home workout friendly, and great for gym workouts!
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