Adept fit

PULL-OVERS

This is a great exercise to improve both extension and strength through the Lats (back muscles) - the exact opposite of our predominant posture position these days.

Most of us are sitting in a bent over shoulder position most of our day; eating, driving, typing on a computer and then we end up sleeping in that same position too.

This exercise is doing the opposite of that, opening up and strengthening the posture - something we all need.

Tips: Keep your arms straight and squeeze your bum to stabilize your hips.

CHEST STRETCH

Tight chest muscles are often part of the reason for poor posture. The opposite is also true. The chest muscles get tight because of poor posture.

Here is one way to stretch them. You can start by lying flat on the floor with your arms stretched out. If this is easy, you can lie on a SOFT FOAM ROLLER.

PLEASE DON’T TRY IT ON A HARD FOAM ROLLER that will press directly on your spine! You can also do it on a fitness step.

STANDING SMITH MACHINE MILITARY PRESS (behind the head)

An excellent Shoulder and Upper Back exercise!
Tip: Use power from your legs to lift more weight and for added core (inner ab) work.

BARBELL SUMO SQUATS

Great exercise especially for the bum and inner thighs.
Tip: Keep your chest up all the time. Push through your heels.

❗️Please make use of the safety bars. The video is only for demonstration purposes.

TRAP BAR DEADLIFTS

A good alternative for deadlifts especially when you’re finding it difficult to keep a neutral spine (not rounding at the upper or lower back).

Be sure to do them with good technique though!

TIP: Keep the chest up (and out) as much as you can, ALL THE TIME, and focus on pushing your bum out ALL THE TIME! Sit back and push through your heels.