{"id":5833,"date":"2021-03-29T18:05:46","date_gmt":"2021-03-29T18:05:46","guid":{"rendered":"http:\/\/www.meghancallawayfitness.com\/my-blog\/?p=5833"},"modified":"2023-12-11T16:58:52","modified_gmt":"2023-12-11T16:58:52","slug":"maximize-your-workouts-5-effective-filler-exercises","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/maximize-your-workouts-5-effective-filler-exercises\/","title":{"rendered":"Maximize Your Workouts : 5 Effective &#8220;Filler&#8221; Exercises"},"content":{"rendered":"\n<p class=\"\">When I train, rather than remaining totally idle between sets I often incorporate \u2018\u2019filler\u2019\u2019 exercises. These exercises allow me to maximize my workouts, and to focus on areas I might otherwise ignore. \u2063Here are 5 of my go-to filler exercises. <\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Band Resisted Hip Internal Rotations \u2063<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">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.\u2063 \u2063 <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Band Resisted Hip Internal Rotations \u2063\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/50yH2jfrotM?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: \u2063 <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lie on your back on the floor. Your head, torso and hips should be in a stacked position. \u2063 \u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Place a band around your ankles. There should be resistance in the band for 100% of the exercise.\u2063 \u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Place your thighs in a vertical position, and bend your knees.\u2063 \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. \u2063 \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Use a range where you can use proper form\/don\u2019t compensate.\u2063 \u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Return your legs and feet to the starting position with complete control.\u2063 \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your thighs in a vertical position, and knees above your hips. Don\u2019t allow your knees to collapse in or fall out.\u2063 \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.\u2063 \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core braced (360 degree brace around your spine). \u2063 \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.\u2063<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>&nbsp;#2) Standing Single Leg Isometric Psoas March (using hand resistance)<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the hip flexors, and improves balance.\u2063\u2063\u2063 \u2063\u2063\u2063 <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Standing Single Leg Isometric Psoas March + Isometric Hand Press-Down\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/hdh_pDBxsB4?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>\u2063Coaching Tips: \u2063\u2063\u2063 \u2063<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Stand on one foot, and have a slight bend in your knee. Your head, torso and hips should be in a stacked position.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.\u2063\u2063\u2063 \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Use your hip flexors and bring your other leg up so your thigh is at least parallel to the floor. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. \u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063For 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.\u2063\u2063\u2063 \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core braced (360 degree brace around your spine). \u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"938\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-7.jpg?resize=750%2C938&#038;ssl=1\" alt=\"\" class=\"wp-image-6307\" style=\"width:515px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-7.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-7.jpg?resize=240%2C300&amp;ssl=1 240w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/a><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#efefef\">Get The Ultimate Lower Body And Core Program. Currently being followed by people of all genders in over 40 countries worldwide. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. <strong>Great for home AND gym workouts!<\/strong> Requires minimal equipment, produces maximal results!<\/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\/the-ultimate-lower-body-core-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-pale-cyan-blue-background-color has-background\"><strong>#3) Single Leg Partial Squat + Single Leg Band Resisted Hip Abductions\u2063<\/strong><\/p>\n\n\n\n<p class=\"\">This exercise strengthens the glutes, and improves balance. <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-4-3 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Leg Partial Squat + Single Leg Band Resisted Hip Abductions\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/c3mbKOHLfSE?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=\"\"><strong>Coaching Tips:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Stand on a slightly elevated surface as this will allow you to keep your moving leg fully extended, or close to it.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Place a band around your ankles. There should be resistance in the band for 100% of the exercise. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Aside from this moving leg, the rest of your body should remain in a fixed position for the duration of the exercise. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knee to fall inside or outside of your foot. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core braced (360 degree brace around your spine). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Roller Serratus Slides + Band Resistance&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the serratus, and helps improve shoulder and scapular controlled mobility. \u2063\u2063\u2063\u2063 \u2063\u2063\u2063I&#8217;ve shared this exercise before as a &#8220;filler&#8221; exercise, but because it is so valuable I am sharing it again! <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Tall Kneeling Roller Serratus Slides + Band Resistance\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/n89RQGqDGHI?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: \u2063\u2063\u2063\u2063<\/strong> \u2063<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.\u2063 \u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">While keeping your forearms in an &#8221;11 o\u2019clock&#8221; 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. \u2063\u2063\u2063\u2063 \u2063 \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. \u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now slide the roller up the wall, and to a range where you are able to maintain proper form.\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063Do 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). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Keep your shoulder blades depressed\/down.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core braced (360 degree brace around your spine). \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-pale-cyan-blue-background-color has-background\"><strong>#5) Short Lever Isometric Copenhagen Side Plank (upper leg bent)<\/strong><\/p>\n\n\n\n<p class=\"\">This exercise strengthens the adductors, improves lumbo-pelvic stability, and shoulder\/scapular stability. <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Short Lever Isometric Copenhagen Side Plank (upper leg bent)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/nmrlm3ZAzwg?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=\"\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Bend your knee of your upper leg to 90 degrees, and place your knee\/lower leg on a box, bench, or other elevated surface. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Get into a side plank position from your forearm and knee\/lower leg. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Your shoulder should be above your elbow. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/08\/Muscle-Up-Graphic-.png?resize=819%2C1024&#038;ssl=1\" alt=\"\" class=\"wp-image-10570\" style=\"width:515px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/08\/Muscle-Up-Graphic-.png?resize=819%2C1024&amp;ssl=1 819w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/08\/Muscle-Up-Graphic-.png?resize=240%2C300&amp;ssl=1 240w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/08\/Muscle-Up-Graphic-.png?resize=768%2C960&amp;ssl=1 768w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/08\/Muscle-Up-Graphic-.png?w=1080&amp;ssl=1 1080w\" sizes=\"auto, (max-width: 819px) 100vw, 819px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background has-medium-font-size\">A world class training program for excelling at muscle-ups. Do your first rep ever! Improve your PR for reps! Dramatically improve your form! And learn a LOT in the process! For trainees AND coaches! Home workout friendly, and for gym workouts.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-link-color has-large-font-size wp-elements-8f9fd1fddeefca5652a3218d4a2f3c33\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-muscle-up-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When I train, rather than remaining totally idle between sets I often incorporate \u2018\u2019filler\u2019\u2019 exercises. These exercises allow me to maximize my workouts, and to focus on areas I might otherwise ignore. \u2063Here are 5 of my go-to filler exercises. #1) Band Resisted Hip Internal Rotations \u2063 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.\u2063 \u2063 Coaching Tips: \u2063 &nbsp;#2) Standing Single Leg Isometric Psoas March (using hand resistance) This exercise strengthens the hip flexors, and improves balance.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063Coaching Tips: \u2063\u2063\u2063 \u2063 Get The Ultimate Lower Body And Core Program. Currently being followed by people of all genders in over 40 countries worldwide. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts! Requires minimal equipment, produces maximal results! LEARN MORE #3) Single Leg Partial Squat + Single Leg Band Resisted Hip Abductions\u2063 This exercise strengthens the glutes, and improves balance. Coaching Tips: #4) Roller Serratus Slides + Band Resistance&nbsp; This exercise strengthens the serratus, and helps improve shoulder and scapular controlled mobility. \u2063\u2063\u2063\u2063 \u2063\u2063\u2063I&#8217;ve shared this exercise before as a &#8220;filler&#8221; exercise, but because it is so valuable I am sharing it again! Coaching Tips: \u2063\u2063\u2063\u2063 \u2063 #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: A world class training program for excelling at muscle-ups. Do your first rep ever! Improve your PR for reps! Dramatically improve your form! And learn a LOT in the process! For trainees AND coaches! Home workout friendly, and for gym workouts.&nbsp; LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":5838,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[226,95,18,22,576,1,435,34,759,26,592,626,753,23],"tags":[807,228,355,227,785,500,828,464,439,436,446,177,178,684,407,328,829,438,67,480,65,347,413,72,374,384,489,488,568,337,335,336,567,557,559,558,570,602,556,561,560,479,496,495,494,830,469,179,242,340,341,571,299,97,622,96,405,404,511,512,513,470,331,298,747,577,578],"class_list":["post-5833","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-adductors","category-band-exercises","category-bodyweight-workouts","category-core-exercises","category-filler-exercises","category-fitness","category-foot-strengthening","category-glute-exercises","category-hip-flexors","category-lower-body-exercises","category-minimal-equipment","category-mobility","category-running-exercises","category-shoulder-health","tag-adductor","tag-adductor-exercises","tag-adductor-strengthening","tag-adductor-training","tag-adductors","tag-athlete-training","tag-athlete-workout","tag-athlete-workouts","tag-balance-exercises","tag-balance-training","tag-balance-training-for-runners","tag-band-exercises","tag-band-training","tag-band-workout","tag-band-workouts","tag-exercises-for-shoulder-stability","tag-filler-exercises","tag-foot-strengthening","tag-glute-building-exercises","tag-glute-exercise","tag-glute-exercises","tag-glute-training","tag-glute-training-for-females","tag-glute-training-for-men","tag-glute-training-for-women","tag-glute-workout","tag-glute-workouts-for-men","tag-glute-workouts-for-women","tag-hip-flexor-exercise","tag-hip-flexor-marches","tag-hip-flexor-strengthening","tag-hip-flexor-training","tag-hip-flexors","tag-hip-mobility","tag-hip-mobility-exercise","tag-hip-mobility-workout","tag-hip-prehab","tag-hip-rehab","tag-hip-strengthening","tag-hip-strengthening-exercise","tag-hip-strengthening-workout","tag-home-workout","tag-mobility-training","tag-mobility-wod","tag-mobility-workout","tag-movement-preparation","tag-overhead-mobility","tag-prehab","tag-prehab-exercises","tag-prehab-for-core","tag-prehab-for-hips","tag-prehab-for-runners","tag-prehab-for-shoulders","tag-resistance-band-exercise","tag-resistance-band-exercises","tag-resistance-band-workout","tag-resistance-band-workout-for-men","tag-resistance-band-workout-for-women","tag-serratus","tag-serratus-exercise","tag-serratus-workout","tag-shoulder-mobility","tag-shoulder-prehab","tag-shoulder-stability","tag-sports-training","tag-warm-up-exercises","tag-warm-ups","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Meghan Callaway Filler Exercises -<\/title>\n<meta name=\"description\" content=\"Rather than remaining totally idle between sets I often incorporate \u2018\u2019filler\u2019\u2019 exercises. 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