Make The Most Of Your Workouts: 5 Of My Go-To "Filler" Exercises -

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 odeadlifts, the active rest/filler exercise might address the upper body, and would in no way compete with the main exercise.

As coaches, or even as trainees, it is vital that you think things through and are able to justify your rational for using these complimentary exercises. Don’t just blindly add in exercises without being able to explain why.

This week I shared 5 of my go-to “filler” exercises.

#1) Copenhagen Side Plank

This totally badass and deceptively challenging exercise strengthens the adductors, develops lumbo-pelvic stability, and shoulder stability. This is one of many different variations you can perform.

Key Points:

Control the descending and ascending portions of the movement with your adductor. During the “lifting” component, drive your knee/lower leg into the bench and press your body towards the ceiling.
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, ribcage to flare, or your torso, hips, or spine to rotate.
There are many options you can employ, all varying in difficulty. Keeping the knee straight will make the lever longer, and the exercise more challenging. Avoid this position if it bothers your knee in any way. You can also fully extend the lower leg.
Position your hand so it is directly below your shoulder. Do not mindlessly hang out on this side. Press your body away from the floor and protract your shoulder blade (move it away from your spine).
Really pay attention to your breathing, bracing, and rib positioning.
In the video I’m intentionally palpating my adductor.

#2) Tall Kneeling Single Arm Pallof Presses

This awesome Pallof Press variation I got from Dean Somerset develops lumbo-pelvic stability, and shoulder/scapular controlled mobility. You do not need a lot of tension to make this exercise challenging.

Key Points:

Fasten a resistance band around a secure pole, and so it is roughly chest height. Choose a resistance that allows you to use proper form at all times. There should be tension in the band for 100% of the exercise.
Get into a tall kneeling position. Choose your preferred knee width. Your head, torso and hips should be in a stacked position.
Extend your elbow. Once you get to your end range, lift your arm so your hand is at least eye height. Now perform the reverse movements and return to the starting position.
As you bring your arm back in towards your body, stop when your elbow comes into contact with your side
For the duration of the exercise, keep your hand and arm in line with your armpit.
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, ribcage to flare, torso or hips to rotate, or body to lean to the side.
Really pay attention to your breathing, bracing, rib positioning, and glute engagement.

#3) Weighted Rotations For Elbow Health

This is one of my favorite exercises for addressing elbow health. You can use any type of bar, dowel, or another weighted long object. I got creative and am using a plastic pipe and attached a weight plate on one end.

Key Points:

Sit on a bench, box, or other object. Ideally, choose a height where your knees are bent at about a 90 degree angle, and your feet are flat on the floor.
Grab onto the weighted object, and place your forearm so the top half is resting on your thigh
In the starting position, your palm should be in a neutral position (for instance, if you are starting with your right arm your palm should be facing to the left.
Set your body so your head, torso, and hips are in a stacked position, and maintain this position for the duration of the exercise.
Now take 3-5 seconds and rotate your forearm, wrist, and hand so your palm is facing the ceiling. Everything should move as a single unit.
Once you hit your end range, you can use the other hand to assist the movement as you return to the starting position, or you can do what I’m doing in the video and can perform both the eccentric and concentric movements.

#4) Hamstring Marches

This exercise strengthens the hamstrings and glutes, and develops lumbo-pelvic stability.

Key Points:

Extend your hips by pressing through the mid to back portion of your feet (you can pick up your forefoot if this works best) and squeezing your glutes, NOT by arching your lower back.
In the top position, your body should form a straight line from your knee to your shoulders. For the duration of the exercise, keep your body in this position.
Slowly walk your feet forward. Once you hit your end range (a range where you are able to maintain proper form), use your hamstrings and glutes and walk your feet back in towards your body and to the starting position.
Pick up your feet with each step. Do not drag them on the ground.
For the duration of the exercise, do not allow your hips to drop. Aside from the moving legs, your body should remain in a pretty fixed position. Do not allow your lower back to hyperextend, or ribcage to flare, and do not allow your torso, hips, or spine to rotate.
Really pay attention to your breathing, bracing, rib positioning, and glute engagement.

#5) Negative Biceps Curls + Fat Gripz

Time to hit the mirror muscles (joking). Well, half joking anyway. I’m performing negative biceps curls from a tall kneeling position, and I have Fat Gripz on the dumbbells. This exercise helps improve grip strength, and strengthens and develops the biceps.

Key Points:

You can perform regular biceps curls where your palms are facing away from you, or you can perform hammer curls where your palms are facing one another. You can even perform reverse curls.
Without using momentum or swinging your arms (this takes some lumbo-pelvic stability), perform a biceps curl, and take 3-5 seconds to lower the weights to the starting position.
In the bottom position, your elbows should be close to fully extended, but not hyperextended.
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, ribcage to flare, or your torso or hips to rotate.
Really pay attention to your breathing, bracing, rib positioning, and glute engagement.