When I train, rather than remaining totally idle between sets I often incorporate ‘’filler’’ exercises. These exercises allow me to maximize my workouts, and to focus on areas I might otherwise ignore. Here are 5 of my go-to filler exercises.
#1) Band Resisted Hip Internal Rotations
This exercise helps improve hip internal rotation. I am performing the exercise using both sides simultaneously as this is more time efficient, but you can perform the exercise using one side at a time.
Coaching Tips:
- Lie on your back on the floor. Your head, torso and hips should be in a stacked position.
- Place a band around your ankles. There should be resistance in the band for 100% of the exercise.
- Place your thighs in a vertical position, and bend your knees.
- While keeping your thighs vertical and parallel, and knees above the hips, internally rotate your femurs. When you do your feet will travel away from the midline of your body.
- Use a range where you can use proper form/don’t compensate.
- Return your legs and feet to the starting position with complete control.
- For the duration of the exercise, keep your thighs in a vertical position, and knees above your hips. Don’t allow your knees to collapse in or fall out.
- For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to leave the floor.
- For the duration of the exercise, keep your core braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
#2) Standing Single Leg Isometric Psoas March (using hand resistance)
This exercise strengthens the hip flexors, and improves balance.
Coaching Tips:
- Stand on one foot, and have a slight bend in your knee. Your head, torso and hips should be in a stacked position.
- Form a tripod base by placing your weight on the back portion of your foot, and keep your toes down, particularly your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.
- Use your hip flexors and bring your other leg up so your thigh is at least parallel to the floor.
- Place your hand just above your knee and press your knee down towards the floor, while simultaneously pressing up into your hand/towards the ceiling with your knee. Maintain this pressure for the duration of the exercise.
- For the duration of the exercise, 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, do not allow your knee to fall inside or outside of your foot. Maintain the tripod base for the duration of the set.
- For the duration of the exercise, keep your core braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
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#3) Single Leg Partial Squat + Single Leg Band Resisted Hip Abductions
This exercise strengthens the glutes, and improves balance.
Coaching Tips:
- Stand on a slightly elevated surface as this will allow you to keep your moving leg fully extended, or close to it.
- Place a band around your ankles. There should be resistance in the band for 100% of the exercise.
- 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.
- Form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. This part of your foot should remain in contact with the surface for the duration of the exercise. Pretend you are suctioning or screwing your foot to the surface.
- While keeping your leg fully extended, use your glutes and move your leg away from the midline of your body, and to a range where you are able to maintain proper form.
- Aside from this moving leg, the rest of your body should remain in a fixed position for the duration of the exercise.
- For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.
- For the duration of the exercise, 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 braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
#4) Roller Serratus Slides + Band Resistance
This exercise strengthens the serratus, and helps improve shoulder and scapular controlled mobility. I’ve shared this exercise before as a “filler” exercise, but because it is so valuable I am sharing it again!
Coaching Tips:
- Get into a tall kneeling position, and so your body is relatively close to a wall. Your head, torso, and hips should be in a stacked position.
- While keeping your forearms in an ”11 o’clock” position, and while pressing into the roller, lightly press your wrists out against the band. Maintain this forearm position for the duration of the exercise, and do not allow the band to lose resistance.
- At the beginning of each rep, press your body away from the roller. When you do you should feel your shoulder blades protract. Think about spreading your shoulder blades apart, and moving them around your ribcage.
- Now slide the roller up the wall, and to a range where you are able to maintain proper form.
- Do not move the roller up the wall by hyperextending your lower back and flaring your ribcage, or excessively shrugging your shoulders (a slight amount of shrugging is ok).
- Do not keep your shoulder blades pinned. They are meant to move and should protract and upwardly rotate as you extend your arms and slide the roller up the wall.
- Keep your shoulder blades depressed/down.
- Once you hit your end range (a range where you are able to maintain proper form), perform the reverse movements and return the roller to the starting position.
- For the duration of the exercise, keep your core braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
#5) Short Lever Isometric Copenhagen Side Plank (upper leg bent)
This exercise strengthens the adductors, improves lumbo-pelvic stability, and shoulder/scapular stability.
Coaching Tips:
- Bend your knee of your upper leg to 90 degrees, and place your knee/lower leg on a box, bench, or other elevated surface.
- Get into a side plank position from your forearm and knee/lower leg.
- Your shoulder should be above your elbow.
- Now use your adductors and press your body away from the surface and towards the ceiling. Maintain this press for the duration of the exercise.
- 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 knee. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to pike or collapse.
- 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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