{"id":5733,"date":"2021-02-22T16:52:04","date_gmt":"2021-02-22T16:52:04","guid":{"rendered":"http:\/\/www.meghancallawayfitness.com\/my-blog\/?p=5733"},"modified":"2021-11-08T15:46:35","modified_gmt":"2021-11-08T15:46:35","slug":"5-ultimate-innovative-exercises-for-better-pull-ups","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/5-ultimate-innovative-exercises-for-better-pull-ups\/","title":{"rendered":"5 &#8220;Ultimate&#8221; Innovative Exercises For Better Pull-Ups"},"content":{"rendered":"\n<p class=\"has-text-align-left\">This week I\u2019m sharing 5 innovative exercises that will help improve your pull-ups.<\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Band Resisted Prone Bodyweight Pulls<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the \u201cpull-up\u201d muscles, and improves shoulder and scapular controlled mobility. \u2063\u2063 This exercise can also be a great way to work on your pull-ups if you don\u2019t have access to a bar.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Band Resisted Prone Bodyweight Pulls\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/uHEgJ8bRChI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063In the starting position, your arms should be fully extended, and in an overhead position. \u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now draw your shoulder blades in towards your spine and down towards the opposite hip, and pull your body forward. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Exhale after you have initiated the &#8220;pull,&#8221; and as your body is traveling towards the top position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. \u2063\u2063\u2063 \u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063\u2063\u2063 \u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not keep your shoulder blades pinned. They are meant to move. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063For the duration of the exercise, do not allow your shoulders to shrug towards your ears. Keep your shoulder blades depressed. \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Band Resisted Pull-Ups<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves upper body strength, pull-up technique, and lumbo-pelvic stability. The manner in which the band is attached really forces you to generate full body tension, including in the glutes and legs. This is something many people neglect to do.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Band Resisted Pull-Ups\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/q_YKtRBNwCE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Anchor a band under a heavy dumbbell or other secure surface, and loop the band over your forefeet.&nbsp;\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063Ideally, there should be resistance in the band for 100% of the exercise. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Set your body so your head, torso and hips are in a stacked position, and knees are fully extended. \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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 contract your quads and glutes. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Initiate the pull-up by using the muscles in your mid and upper back, and draw each shoulder blade in towards your spine and down towards the opposite hip and drive your elbows in towards your sides and down towards the floor. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not allow your shoulders or shoulder blades to elevate towards your ears, or shoulders to roll forward. \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Exhale after you have initiated the &#8220;pull,&#8221; and as your body is traveling towards the top position. \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063In the top position, do not allow your elbows to flare out. \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Make sure your chin passes the bar, but do not look up and reach with your chin.\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li> \u2063During the lowering\/eccentric component, do not keep your shoulder blades pinned. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/meghancallawayfitness.com\/pull-up-and-lower-body-package\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?resize=563%2C493&#038;ssl=1\" alt=\"\" class=\"wp-image-6317\" width=\"563\" height=\"493\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?resize=300%2C263&amp;ssl=1 300w\" sizes=\"auto, (max-width: 563px) 100vw, 563px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#efefef;font-size:18px\">Get a package of\u00a0<em>The Ultimate Pull-Up Program\u00a0<\/em>and\u00a0<em>The Ultimate Lower Body And Core Program<\/em> for $157.\u00a0Both programs regularly cost $97 each, so you save $37.\u00a0<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/pull-up-and-lower-body-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a> <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Single Leg Isometric Glute Bridge + Bottoms-Up Kettlebell Screwdrivers + Single Leg Lowering\u2063\u2063\u2063\u2063<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise provides a huge bang for your buck and strengthens the glutes, improves lumbo-pelvic stability, shoulder and scapular stability, and grip strength.\u2063 All of the above play a role in your ability to do pull-ups.\u2063\u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Leg Isometric Glute Bridge + Bottoms-Up Kettlebell Screwdrivers + Single Leg Lowering\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Oc-SNKu0qK0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Lie on the floor. Your head, torso and hips should be in a stacked position. Set yourself up as you would when you are performing regular glute bridges.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Hold a kettlebell in a bottoms-up position, and perform a bottoms-up press. Make sure your shoulder blade remains in a protracted position for the duration for the exercise (move it away from your spine and around your ribcage).\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Extend your hips by pressing through the back portion of your foot and squeezing your glutes, NOT by arching your lower back. Your body should form a straight line from your knee to shoulders.\u2063\u2063 Maintain this position for the duration of the exercise. \u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Extend your other leg so it is in a vertical position. If you cannot fully extend your knee, or if you are unable to maintain proper form, you can keep your knee bent at a 90 degree angle.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now slowly lower your leg to a range that allows you to maintain proper form. Once you hit your end range, return your leg back to the starting position.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, perform kettlebell screwdrivers. In the starting position your palm should be in a neutral position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>While looking at the kettlebell the entire time, rotate your wrist, forearm and elbow so your palm is facing away from you. Pause for a count, then perform the reverse movements and rotate the kettlebell so your palm is facing you.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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 drop. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Tall Kneeling Single Arm Band Kettlebell Presses\u2063<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves upper body strength, shoulder and scapular controlled mobility, and lumbo-pelvic stability. The unstable nature of the kettlebell and band makes this very challenging.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Tall Kneeling Single Arm Band Kettlebell Presses\u2063\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/sfHiLAzbHno?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a tall kneeling position. Your head, torso and hips should be in a stacked position.\u2063\u2063\u2063\u2063\u2063 \u2063 \u2063\u2063\u2063<\/li><li>Hang a kettlebell from the band, and grab the end of the band. \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace), and squeeze your glutes. \u2063\u2063\u2063\u2063\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Perform an overhead press. Do not move the weight overhead by hyperextending your lower back and flaring your ribcage, excessively shrugging your shoulder, or leaning to the side. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063\u2063In the top position, your arm should resemble close to a straight line, and your biceps should be in close proximity to your ear. \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063<\/li><li>Pause for a count and gain control. Return to the starting position with control. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not keep your shoulder blade pinned. It is meant to move.\u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063In the bottom position, your elbow should remain at approximately a 45-60 degree angle with your torso. \u2063\u2063\u2063\u2063\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063In terms of breathing, do what works and feels best for you.<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) Serratus Roll-Outs<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the serratus muscle, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability.\u2063 \u2063\u2063The serratus plays a key role in the upward rotation of the scapulae and overhead mobility.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Serratus Roll-Outs\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/E_iS-3KPFA8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Place your forearms on a roller (you may also use a towel)\u2063 \u2063\u2063\u2063 \u2063Get into a plank position from your forearms and feet.\u2063 \u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Adopt your preferred foot width. The farther apart your feet are, the more stable your base will be. \u2063 \u2063\u2063\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063First of all, press your body away from the roller and protract your shoulder blades (spread them apart from your spine, and around your ribcage)\u2063. This movement is here fairly subtle. Do not mindlessly hang out on your shoulders. \u2063\u2063\u2063 \u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Use the muscles in your shoulders and around your shoulder blades and slide the roller forward. Once you hit your end range (a range where you are able to maintain proper form), perform the reverse movements and return to the starting position.\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not keep your shoulder blades pinned. They are meant to move.\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, aside from your upper body, the rest of your body should remain in a fixed position.\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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, weight to shift from foot to foot, or hips to pike or collapse. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>This week I\u2019m sharing 5 innovative exercises that will help improve your pull-ups. #1) Band Resisted Prone Bodyweight Pulls This exercise strengthens the \u201cpull-up\u201d muscles, and improves shoulder and scapular controlled mobility. \u2063\u2063 This exercise can also be a great way to work on your pull-ups if you don\u2019t 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.\u2063\u2063 \u2063In the starting position, your arms should be fully extended, and in an overhead position. \u2063\u2063\u2063 \u2063 Now draw your shoulder blades in towards your spine and down towards the opposite hip, and pull your body forward. Exhale after you have initiated the &#8220;pull,&#8221; and as your body is traveling towards the top position. 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. \u2063\u2063\u2063 \u2063\u2063\u2063\u2063 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.\u2063\u2063\u2063 \u2063\u2063\u2063 Do not keep your shoulder blades pinned. They are meant to move. \u2063For the duration of the exercise, do not allow your shoulders to shrug towards your ears. Keep your shoulder blades depressed. \u2063 \u2063For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.\u2063 #2) Band Resisted Pull-Ups This exercise improves upper body strength, pull-up technique, and lumbo-pelvic stability. The manner in which the band is attached really forces you to generate full body tension, including in the glutes and legs. This is something many people neglect to do. Coaching Tips: Anchor a band under a heavy dumbbell or other secure surface, and loop the band over your forefeet.&nbsp;\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063Ideally, there should be resistance in the band for 100% of the exercise. Set your body so your head, torso and hips are in a stacked position, and knees are fully extended. \u2063\u2063 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 contract your quads and glutes. \u2063Initiate the pull-up by using the muscles in your mid and upper back, and draw each shoulder blade in towards your spine and down towards the opposite hip and drive your elbows in towards your sides and down towards the floor. Do not allow your shoulders or shoulder blades to elevate towards your ears, or shoulders to roll forward. \u2063\u2063 Exhale after you have initiated the &#8220;pull,&#8221; and as your body is traveling towards the top position. \u2063\u2063 \u2063\u2063In the top position, do not allow your elbows to flare out. \u2063\u2063 Make sure your chin passes the bar, but do not look up and reach with your chin.\u2063\u2063 \u2063\u2063 \u2063During the lowering\/eccentric component, do not keep your shoulder blades pinned. For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.\u2063 Get a package of\u00a0The Ultimate Pull-Up Program\u00a0and\u00a0The Ultimate Lower Body And Core Program for $157.\u00a0Both programs regularly cost $97 each, so you save $37.\u00a0 LEARN MORE #3) Single Leg Isometric Glute Bridge + Bottoms-Up Kettlebell Screwdrivers + Single Leg Lowering\u2063\u2063\u2063\u2063 This exercise provides a huge bang for your buck and strengthens the glutes, improves lumbo-pelvic stability, shoulder and scapular stability, and grip strength.\u2063 All of the above play a role in your ability to do pull-ups.\u2063\u2063 Coaching Tips: Lie on the floor. Your head, torso and hips should be in a stacked position. Set yourself up as you would when you are performing regular glute bridges.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063 Hold a kettlebell in a bottoms-up position, and perform a bottoms-up press. Make sure your shoulder blade remains in a protracted position for the duration for the exercise (move it away from your spine and around your ribcage).\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063 Extend your hips by pressing through the back portion of your foot and squeezing your glutes, NOT by arching your lower back. Your body should form a straight line from your knee to shoulders.\u2063\u2063 Maintain this position for the duration of the exercise. \u2063\u2063\u2063 \u2063\u2063 Extend your other leg so it is in a vertical position. If you cannot fully extend your knee, or if you are unable to maintain proper form, you can keep your knee bent at a 90 degree angle.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063 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 lower your leg to a range that allows you to maintain proper form. Once you hit your end range, return your leg back to the starting position.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063 For the duration of the exercise, perform kettlebell screwdrivers. In the starting position your palm should be in a neutral position. While looking at the kettlebell the entire time, rotate your wrist, forearm and elbow so your palm is facing away from you. Pause for a count, then perform the reverse movements and rotate the kettlebell so your palm is facing you.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063 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 drop. In terms of breathing, do what works and feels best for you. #4) Tall Kneeling Single Arm Band Kettlebell Presses\u2063 This exercise improves upper body strength, shoulder and scapular controlled mobility, and lumbo-pelvic stability. The unstable nature of the kettlebell and band makes this very challenging. Coaching Tips: Get into a tall kneeling position. Your head, torso and hips should be in a stacked position.\u2063\u2063\u2063\u2063\u2063 \u2063 \u2063\u2063\u2063 Hang a kettlebell from the band, and grab the end of the band. \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace), and squeeze your glutes. \u2063\u2063\u2063\u2063\u2063 \u2063 \u2063Perform an overhead press. Do not move the weight overhead by hyperextending your lower back and flaring your ribcage, excessively shrugging your shoulder, or leaning to the side. \u2063\u2063\u2063In the top position, your arm should resemble close to a straight line, and your biceps should be in close proximity to your ear. \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063 Pause for a count and gain control. Return to the starting position with control. Do not keep your shoulder blade pinned. It is meant to move.\u2063\u2063\u2063\u2063\u2063 \u2063In the bottom position, your elbow should remain at approximately a 45-60 degree angle with your torso. \u2063\u2063\u2063\u2063\u2063 \u2063 \u2063In terms of breathing, do what works and feels best for you. #5) Serratus Roll-Outs This exercise strengthens the serratus muscle, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability.\u2063 \u2063\u2063The serratus plays a key role in the upward rotation of the scapulae and overhead mobility. Coaching Tips: Place your forearms on a roller (you may also use a towel)\u2063 \u2063\u2063\u2063 \u2063Get into a plank position from your forearms and feet.\u2063 \u2063 \u2063 Adopt your preferred foot width. The farther apart your feet are, the more stable your base will be. \u2063 \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.\u2063 \u2063\u2063\u2063 \u2063First of all, press your body away from the roller and protract your shoulder blades (spread them apart from your spine, and around your ribcage)\u2063. This movement is here fairly subtle. Do not mindlessly hang out on your shoulders. \u2063\u2063\u2063 \u2063\u2063 \u2063 Use the muscles in your shoulders and around your shoulder blades and slide the roller forward. Once you hit your end range (a range where you are able to maintain proper form), perform the reverse movements and return to the starting position.\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063 Do not keep your shoulder blades pinned. They are meant to move.\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063 For the duration of the exercise, aside from your upper body, the rest of your body should remain in a fixed position.\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063 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, weight to shift from foot to foot, or hips to pike or collapse. 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