Exercises to do outside of the club!
We always want you all training with us Oasis Health Club Mount Gravatt but we can understand that at times life gets in the way of you getting into the club. SO, here are some exercises that you can do while you are out!
1) THE HUMBLE SQUAT
This compound movement, one which we all perform everyday when whilst [reluctantly] getting out of bed – the basic movement has some mighty powers! To my mind, the best way to execute the move is to imagine you’re slowly sitting down onto a chair, and then reversing the motion back up. For a progression, use a Barbell to supplement the weight:
a) Imagine you’re about it sit down onto a stool behind you.
b) Transfer your weight back towards the heels of your feet.
c) Maintain a strong and engaged core, whilst keeping your your shoulders back, and sit down – when ‘sitting’, try not to extend the knees past your toes.
d) Slowly and in a controlled manner, sit back down until you’re parallel to the floor or indeed slightly deeper.
e) Stand back up – that’s one repetition! I like to manage 15 reps and 3 sets of these!
2) ONE LEGGED DEADLIFT
Obviously this is the number one move for back development. For a progression, use a Barbell to supplement the weight. How to?
a) Start by standing tall, but on only one leg, keeping the planted leg’s knee ever-so-slightly bent (i.e. not locked out totally straight).
b) Then bend forward at the hip, extending the other leg behind you. Ensure to engage your core throughout. Avoid curving your back or hunching your shoulders. The ideal form is to aspire something resembling a T.
c) Slowly lower yourself until you are parallel to the ground.
d) Return to starting position. Again, that’s one rep, and I like to aim for 15 of those, for 3 sets.
These are classic moves! They target chest, shoulders and triceps as well as the stabiliser muscles of the torso and lower back. The press-up can be varied depending on the positioning of the arms/hands and rendered easier/harder accordingly.
a) Start by lying on the floor face down and place your hands about a shoulder-width apart whilst pressing your torso up at arms length, on tiptoes. Basically, get into a high plank position.
b) The slowly lower yourself down until your chest almost touches the floor.
c) Press your upper body back up to the starting position.
d) Start over! 10 reps x 3 sets should do the trick!
4) PULL UPS
It is almost unparalleled in the way it helps develop a functionally strong back and arm complex. Depending on your grip positioning (wide / narrow / overhand / underhand / neutral / spread), they are very versatile indeed, and quite exhausting! How to?
a) Start by hanging from the bar (this is using Primrose Hill’s public ‘outdoor gym’, but a super-sturdy tree branch would do the trick!
b) Slowly pull yourself up towards the bar, leading with you chest, until you reach the end position, where your chest almost touches the bar.
c) Avoid arching or swinging your legs back and forth or ‘jumping up’ relying on momentum whereby technique suffers as a result.
d) Finally, slowly lower yourself to the initial starting position. I find these far tougher, so 5 reps constitute my usual set. 3 sets of 5 reps will do for starters!
5) WALKING PLANKS
This is great for core strength as well as shoulders strength. It’s really great ar strengthening the stabilizing muscles (teres minor, supraspinatus, subscapularis etc).
a) Start with the weight balanced on your forearms and toes, and keep your elbows in line with your shoulders.
b) Ensure to keep a neutral spine, with your abs engaged throughout the exercise – your hips should be neither slouched nor up in the air.
c) Maintain your head/neck in a neutral position as well – avoid allowing your head/chin to drop, or indeed cranking it up.
d) Hold this position as long as possible. Stop if you feel any pain in your lower back or anywhere else. Setting a target of 1 minute to start with, and progressing from there is a good goal! I like to repeat mine 3x.