Mobility Strength Training

Here is a start to the development of a basic squat.
These movements require several applications everyday. Depending on your fitness and mobility, a full deep squat may take several months to materialize.
Persevere! Your body will thank you.

This is a tie-in to last week’s post that dealt with proper back alignment when performing bending movements such as the deadlift.
When in doubt, start your movement with little or no added weight. When you can execute the movement without experiencing immediate pain or post-exercise DOMS, then gradually increase your weight “payload” to a sustainable amount that requires a good effort for the final rep of the third set.
Be safe, stay active, and enjoy your day!

Take a few minutes to consider your posture. Proper body alignment goes a long way towards preventing injuries when training and helps us enjoy our daily activities.
Work on body alignment every day until your posture and exercise movements are a normal part of your psyche.
The video demonstrates how to maintain alignment when performing a dead lift.
Remember-something executed numerous times becomes a habit.

A press performed while lying on a solid surface is a great way to safely engage your chest, front shoulders, and upper arms. The surface prevents you from dropping your elbows on the down movement to a point where you might strain your shoulders.
Start with 3 sets of 8 reps and a weight that will be challenging by the last rep of the last set.
Use cans of food, jugs of liquid, dumbbells, or kettlebells.
Lack of equipment is not an excuse.

Three Point Row
A great way to improve upper arm, shoulder, and back strength. Equipment necessary include a platform to rest your inactive arm on (bench, chair, counter); and a weight to hold in your active hand (a soup can, gallon plastic jug containing liquid, a dumbbell or a kettlebell).