Exercises of the Week #18 - A Yoga Ball and Free Weight Combo

Single Arm Row on Stability Ball (Back Stabilization/ Ab Stabilization/ Shoulder Stabilization) from Live Functional on Vimeo.

Great move for all shoulders! Things to pay attention to.

+ Spine is straight, low back is extended meaning refer to video, butt is sticking out, weight in heals, shoulder blades are engaged on the back pinched together

+ elbow range never goes beyond the back, meaning back of arm ends at parallel with the back, there is a little bit of load in the arm on the ball for balance.

+ If you can feel the abs engaged through the move, you are in great shape, if you feel the back hurting, you need to feel the abs firing harder and check your back position, refer to video.

2-3 sets of 10-15 reps ( the load of this move will quickly increase due to using big muscle groups, start around 15-20 lbs until you can keep loaded shoulder blade on back, then go to a weight that pushes you.

Exercises of the Week #10 - A Cable Cross Move for the Shoulder Blades

This weeks exercises are corrective exercises for the shoulder and the scapula, the shoulder blade. Enjoy one of our top trainers and movement specialists, Wendy Woods, as she executes the moves with precision.

Functional Fitness #173 - Shoulder Stabilizing: Static Squat Lat Pull Down from Live Functional on Vimeo.

Notice the position of cable cross arms (notch 1,2,3 or 4) Facing the machine.

Things to feel:

+Weight in mid foot to heels, butt is reaching away from machine, knees over the feet, Chest is up, abs are engaged, Head is looking down towards bottom of machine, no looking up, drive the elbows toward the butt keeping the chest open, do not bring elbows in front of you, wrists stay straight, no wrist straining!
+Breath: Exhale on the down pull, inhale during return
+Weight Stack: start around 30+/- lbs. Heavy Maximum is a 7 rep weight, meaning it takes at least 7 reps to reach fatigue. 3 sets
(general rule, do not do this move on a heavy chest day, this move is a part of heavy back day)