iso-lateral low row - keep a straight back without arching, get the elbows back
? machine
exercise 1: rip it open, again keep a straight back without arching
exercise 2, opposite side:
shrugs standard,
shrugs shoulder forwards,
then shrug and rotate forwards, then shrug and rotate backwards
45 degree bench, prone, 7.5 lb dumbbells
raise your hands in an H with thumbs up
also do the same with thumbs fully rotated in, it is also mobility
keep a straight back, you should not be arching your back
these will target posterior delt and other stuff
different than my other exercises
Band exercises for legs - Things I can do at home with a baby
big overlap with covid, can do some remote sessions if needed
need bands
Blue Slingshot leg band
go all the way to squat position, let one knee in, then force it all the way back out and hold, repeat
10 times on each side
10 times with both at the same time
legs wide in full squat
15 squats pushing the bands out each time (this is hard, i did 3x6 with 30 second short breaks)
lay down on side, clamshell
keep the foot directly on top of the other when you clamshell
keep the but in line with the feet, it is difficult to get a feel for setting it up
10 reps on each side
glute bridge, 3 phases
lay on back, 1. contract abs, push up with the hips, do not arch back 2. squeeze the glutes without relaxing the hips 3. push against the bands with your knees at the top
have a straight line from knees to shoulders at the top