Virtual Fitness: How To Do A Kettlebell Renegade Row

The Kettlebell Renegade Row Is A Stabilization Exercise That Strengthens The Core, Back and Shoulders
INSTRUCTIONS: Place the kettlebells on your mat about shoulder width apart. Get onto hands and knees. Grab the weights firmly in each hand. Keeping shoulders neutral, slowly move upward into a down plank position with feet hip width. If you require more stability, place feet wider than hip width. Slowly lift the weight using your right arm. The top of the move aligns the right elbow with right shoulder. Slowly lower the weight and repeat with your left arm. Keep hips level and positioned toward the mat. Use an appropriate weight so that you can move slowly with good technique and stay in control of the exercise.
COMMON ERRORS: Shrugging shoulder toward ear. Sagging tailbone toward the mat. Swiveling hips. Rocking back and forth. Moving too fast and losing control of the weight. Using too much weight.

WHERE TO BUY KETTLEBELLS

Amazon , Perform Better, Power Systems


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EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do A Floor Prone Cobra

The Floor Prone Cobra Is A Bodyweight Exercise That Strengthens The Upper Back and Shoulders

Suitable For Home Workouts – Takes Up Little Space – All You Need Is A Mat


INSTRUCTIONS
  • Lie face down on the floor with the arms down at the sides in an “A” position.
  • Your body is in a straight line with toes pointing straight.
  • Maintain a long neck and look down, glutes flexed, and belly is drawn in.
  • Slowly lift your upper body off the mat into a straight line. Keep elbows straight.
  • Pull shoulder blades back and down. Reach thumbs toward the ceiling.
  • Release slowly and return to starting position.
  • Repeat for the desired number of repetitions.

COMMON ERRORS
  1. Looking up at the ceiling.
  2. Lifting shoulders up toward ears.
  3. Lifting legs.
  4. Rounding shoulders forward.
  5. Drooping head downward.
  6. Attempting to lift higher causing excessive back arching.

MODIFICATIONS
  1. For additional support, place your hands on either side of your shoulders. Your hands remain in this position for the entire exercise.
  2. Lift your torso off the mat according to your strength. A small lift is better than attempting to lift too high, and overarching your back as a result.

EQUIPMENT

Work on a well-cushioned, supportive mat during exercise.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider


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WHERE TO PURCHASE EXERCISE MATS

Amazon Exercise Mats

PerformBetter.com Exercise Mats

AIREX Yoga Pilates Mats Black

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Virtual Fitness: How To Do Seated Resistance Band Rows

Unsupported Outdoor Resistance Band Rows
The Resistance Band is a portable, lightweight piece of fitness equipment that you can take anywhere. In this video, the resistance band is wrapped around a nearby tree. Any other stable object will also work. Unsupported Rowing builds upper back, core and bicep strength. Maintain a straight back, and avoid lifting shoulders upward.
Modification:1) If you have difficulty keeping your back straight, bend both knees at right angles, with feet flat. 2) Use less resistance.
Click Link for Free Downloadable Exercise Instructions With Portable, Lightweight Equipment >LINK<

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider