40-MINUTE ADVANCED HOME PROGRAMME This work-out can also be done at home but is longer and requires a resistance band. Use these exercises when the ten-minute work-out becomes too easy or for variety.
EXTERNAL ROTATION (A)
Tie your exercise bands to a door handle and stand with your outside hand holding the band. Rotate your hand away from your body and make sure your elbow stays against your body. Muscles worked: Rotator cuff (deep shoulder muscles). Variations: Have your arm out to the side, with your elbow bent. Sets and repetitions: 3x15 reps, with a 30s rest. Benefi t: For injury prevention.
SEATED ROW
Wrap your exercise band or exercise tube around a table leg, and place your feet straight out in front of you against the leg. As you pull the band towards your chest, make sure you squeeze your shoulder blades together. Muscles worked: Upper back, back of shoulders, biceps. Variations: Perform standing with band wrapped around a door handle.
Sets and repetitions: 3x12, with a 45s rest Progression: Turn your palms to the ceiling Benefi t: Training the muscles between the shoulder blades will improve shoulder health.
SCAPTION (B)
Place your band under your feet and hold each side in your hands. Raise your hands to above shoulder height and hold them away from your body at 45˚, with your thumb facing the ceiling. This exercise must be performed at 45˚ to receive the benefi t. Muscles worked: Lower trapezius (upper back). Sets and repetitions: 3x12, with a 45s rest. Benefi t: Building a solid foundation for good shoulder health.
PRESS UPS As ten-minute programme
STRAIGHT ARM PULL DOWN (C) At ach an exercise band to the top of a door and stand so that your arms are fully extended. Fold the band twice for more resistance. Pull your arms down to your waist and keep your arms straight. Muscles worked: Lats (back muscles at the side), core (abdominals). Sets and repetitions: 3x12, with 45s rest. Progression: Turn your palms to the ceiling. Benefi t: Helps improve speed by strengthening muscles used in the pull phase of the stroke.
TRICEP KICK BACK (D)
Place the exercise band on a door handle, bend your arm to 45˚. Extend. Make sure elbow stays tucked into your side. Muscles worked: Triceps Variations: Extend the elbow with your arms above the head. Sets and repetitions: 3x15, with a 45s rest Progression: Fold the exercise band twice or even three times for greater resistance. Benefi t: This exercise will give you a powerful upsweep.
B
A
D C
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Illustrations © Adele Page
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