resistance bad torso twist

Hello again friends, it’s Get With The Program time again.

In light of my recent lower back injury I thought I’d share a workout that focuses on the most commonly neglected muscle groups that can create weak links, and may contribute to a potential injury.

So today’s workout focuses on the lower back, glutes, upper back and rotator cuff muscles with a touch of calisthenics (I couldn’t resist). The low back and glutes are seriously deconditioned in most people – even exercise junkies. This is due to sitting most of our lives which literally shuts down these muscles.

Many people also suffer from rounded shoulders because so often they mostly focus on pushing and pressing movements without compensating by strengthening the pulling muscle groups. With overdeveloped musculature on the front of the body, the shoulders get pulled forward and a hunched back isn’t far behind.

There’s more to your shoulders than just the outward muscles that give a nice appearance. Inside the shoulder joint sits four complex muscles that help to support and stabilize the joint, and of course add strength to the bigger outer muscles. And they need specific movements to keep them tuned and in shape.

Here we go.

Warm-up

Perform these in succession with no rest between

1. Reverse Sitting x 15

2. V-ups x 15

3. Jumping Jacks

4. Resistance Band Torso Twist x 15 each side

5. Jump Squats-50% effort x 15 reps

*rest 60 seconds and then repeat 1 more time

Circuit #1

* Perform these 4 exercises in succession with 15 seconds rest between

1. Resistance Band External Rotation x 15 reps

2. Swiss Ball Hamstring Roll – Ins x 15 reps

3. Roman Chair Hyper-Extensions x 15 reps  S L O W L Y

4. Squat Thrusts x 20

*rest 45 seconds and repeat one more time

Circuit #2

* Perform these 4 exercises in succession with 15 seconds rest between

1. Resistance Band Y,T,W’s x 10 reps each movement

2. Barbell Straight Legged Deadlifts x 15 reps S L O W L Y

3. Kettle Bell Hip Drive x 15 reps (really squeeze the glutes)

4. Jumping Jacks x 30 seconds

*rest 45 seconds and repeat one more time

Circuit #3

* Perform these 3 exercises in succession with 15 seconds rest between

1. Single Leg Dumbbell Deadlift x 12 each leg

2. Cuban Press x 15 reps Click here for a video.

3. Plank Lift off x 15 reps each side Click here for a video.

And that’s it!

Seriously, try using these moves in your workout and they’ll eliminate many of the usual weak links. You’ll also notice by increasing the strength in these areas, you’ll feel a little different and have additional strength in other exercises.

I’ve said before – “You’re only as strong as your weakest link”, so get moving and attack those overlooked muscles!

So, how’d it go? What do you think of the Weak Link Workout? Challenging? How did you feel when you finished? I want to hear all about it.

 

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