Do It Better – Week 2 Day 3

Today we focus on your chest and back with these two exercises:

Standing Fly

The dumbbell chest fly can help open up your chest muscles. Chest openers may help reduce upper back pain, increase range of motion, and reduce tightness in the upper body. It also “teaches” scapular retraction. Scapular retraction basically means the ability to pinch your shoulder blades together-an action that’s super important for combating poor posture from sitting hunched over a desk or cell phone all day.

Attach the band at chest height.

  1. Starting position: Stand upright and hold the resistance bands with arms out at shoulder height, and palms facing one another. Keep your chest up and shoulders down. Core tight.
  2. Exhale and squeeze your chest muscles, bringing your hands together in front of your chest.
  3. Inhale and pull your arms slowly away from one another as far back as you can go.

Seated row

This exercise will tone and strengthen your lats (middle back), rhomboids (between shoulder blades), trapezius, and biceps. Having a strong upper body also improves posture, protects your shoulders, and reduces your risk of injury.

  1. Starting position: Sit on the floor, legs together in front of you. Bend your knees slightly. Place the band around the soles of your feet and hold the ends, palms facing each other. Brace your core.
  2. Exhale and pull the band until your hands are over your thighs, keeping your elbows tucked in, and your back straight. Keep your shoulders back and down.
  3. Inhale and slowly extend your arms, returning to the starting position.

Tips to get the most out of this workout

  1. Read the instructions on how to do the exercises. If you skipped it, scroll up. It´s important to keep the technique in mind to perform the exercises correctly.
  2. Watch the first two sets before you start and visualize yourself performing the exercises.
  3. Grab the equipment you need (mat, resistance bands), put them in position, and keep close your bottle of water.
  4. Mute your phone. Next 10 minutes you´ll be unavailable.
  5. We aim for a total of 10 sets (5 sets each exercise), with no rest in between. However, if you need to rest, press pause and take your time.
  6. Each set is 1 minute long. If it´s too much for you right now, do as many repetitions as possible.

Are you ready? Here we go!

Well done!! Tomorrow will be an easy one.

Don´t miss a workout. Get them all right into your inbox:

.

4 thoughts on “Do It Better – Week 2 Day 3”

    1. Most fractures heal well in 6 to 8 weeks, that´s the good news :)
      Anyway, I think you had to visit your doctor to follow up on your injury, what did he/she say?
      You know, there is this non-writen agreement when it comes to injuries: First, doctor´s approval. Once we get the “green light”, it´s trainer´s time.

Your turn. What do you think about this?

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Lower Leg

The gastrocnemius and the soleus form what we know as calf. They are involved in activities such as walking, running, jumping… 

Hamstrings

A hamstring is any one of the three posterior thigh muscles in between the hip and the knee (from medial to lateral: semimembranosus, semitendinosus and biceps femoris). The hamstrings are quite susceptible to injury.

Quadriceps

The Quadriceps Femoris is the knee extensor muscle.  As a group, the quadriceps femoris is crucial in walking, running, jumping and squatting. It´s subdivided into four separate “heads”.

Glutes

The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum and insert on the femur. The functions of the muscles include extension, abduction, external rotation, and internal rotation of the hip joint.

Lower Back

The Erector Spinae is not just one muscle, but a bundle of muscles and tendons. Paired, they run more or less vertically. It extends throughout the lumbar, thoracic and cervical regions, and lies in the groove to the side of the vertebral column.

Obliques

The External Oblique is situated on the lateral and anterior parts of the abdomen. It is broad, thin, and irregularly quadrilateral. It is the largest and the most superficial (outermost) of the three flat muscles of the lateral anterior abdomen. 

Abs

The Rectus Abdominis is the most superficial of the abdominal muscles. It is this muscle which forms the six-pack shape! It is a paired muscle running vertically on each side of the anterior wall of the abdomen. There are two parallel muscles, separated by a midline band of connective tissue called the linea alba.

Pecs

The pectoralis major makes up the bulk of the chest muscles in the male and lies under the breast in the female.

The pectoralis minor is a thin, triangular muscle, situated at the upper part of the chest, beneath the pectoralis major. 

Forearm
(Posterior muscles)

The Extensor Digitorum muscle helps in the movements of the wrists and the elbows. It extends the phalanges, then the wrist, and finally the elbow. It acts principally on the proximal phalanges. It tends to separate the fingers as it extends them.

Forearm
(Anterior muscles)

The Pronator teres pronates the forearm, turning the hand posteriorly. If the elbow is flexed to a right angle, then pronator teres will turn the hand so that the palm faces inferiorly. It is assisted in this action by pronator quadratus.

Triceps

The Triceps Brachii muscles  have three muscle heads: Lateral, Medial and Long head. Primarily responsible for the extension of the elbow joint. The lateral head is used for movements requiring occasional high-intensity force, while the medial fascicle enables more precise, low-force movements.

Biceps

The Biceps brachii is  actually two separate bundles of muscles (heads). The two heads of the Biceps vary in length and as a result, are called the Short and the Long Biceps heads.

Infraspinatus

The Infraspinatus muscle is one of the four rotator cuff muscles crossing the shoulder joint and is commonly injured. It is the main external rotator of the shoulder joint.

Deltoids

The Deltoid muscle is the muscle forming the rounded contour of the shoulder. It is divided into three portions, anterior, lateral and posterior, with the fibers having different roles due to their orientation.

Latissimus Dorsi

The latissimus dorsi is the larger, flat, dorsolateral muscle on the trunk, posterior to the arm, and partly covered by the trapezius on its median dorsal region.

Trapezius

The trapezius is a broad, flat and triangular muscle. The muscles on each side form a trapezoid shape. It is the most superficial of all the back muscles.

%d bloggers like this: