HANDSTAND PROGRESS . One goal this year was to work towards a hand stand . This has also indirectly helped with my general neck strength and mobility. Along with a strong impact on shoulder strength . -some single arm holds -focusing on overhead extension (shoulder flexion) -the closest my hands have gotten to the wall thus far . #9foothandstand

HIP STRENGTH AND MOBILITY . A few simple drills for strength and mobility of the hip . 1️⃣ 90/90 to tall kneel loaded partial range 2️⃣ 90/90 to y’all kneel unloaded working on full range 3️⃣ lateral lunge to a split squat variation. Just taking the hip into some various ranges under load . . Like, share and comment if you find these drills useful 💪

The push up is not only a great strength exercise but also a great method that can be used to increase mo I lift through the shoulder #pushup #pushupvariation #shoulderworkout #shouldermobility #shoulderrehab #rotatorcuff #rotatorcuffrehab

ROBUST LOW BACKS . In order to tolerate rounding under load, one should round their back under load . The Jefferson curl is a great example of loading the low back into flexion . This post covers a few progressions of that: 🔸unloaded curl 🔸loaded curl weight extended 🔸loaded curl full range of lotion 🔸kickstand curl 🔸single leg curl . . I’ve had my share of low back issues especially flexion based in the past. Along with general trunk and lower body strengthening and mobility, the Jefferson curl has been a great way to strengthen the back for me along with building up physical tolerance and strength into loaded flexion . Have you ever tried any of these before? . #VPlowback #VPcore

☀️+ CALISTHENICS . I’ve already heard sparse mentions of pumpkin spice, gotta get that sun in before winter . Using the @lebertfitness bars here for a quick circuit . I’ll usually do 2-3 challenging sets of each . 🔸Planche ups into deficits- shoulder mobility and upper body push strength . 🔸Partial pike tucks- upper body protraction and push strength and with core . 🔸Bridge push pull into standing- saw this from @paulsklarxfit . Interesting movement. Going from a row right into a cross push movement . 🔸Single arm rows- pull strength, grip and trunk strength . 🔸calisthenics combo- General upper body/torso strength with hip flexion . 🔸handstands/inversions. Push/vertical push strength . . Link in bio for 20% off the Lebert bars. Code:VITAS . . Slowly making progress 💪

OPERATION QUAD SQUAD . We can’t talk about lower body strength and physical health without talking about the #quads aka quadriceps muscles in the front of the thigh that work to straighten the knee such as coming up front the bottom of a squat . I saw “KOT” challenge from @kneesovertoesguy and though I would give it a try during a workout . I’ve been working on the ‘sissy squat’ (terrible name) for a while now and finally starting to get some good control throughout more and more of the range . And this can be an excellent exercise from both a rehab and strength aspect in many situations . I didn’t nail the challenge perfectly not too far off . . VitasPhysio.ca #VPknee

KNEE ROBUSTNESS . “Don’t let your knees go over your toes” . Such a long held belief by many including myself . In reality the farther the knee goes the more the load is focused on the quads . The sissy squat is a great exercise for this . Simply lean back and kneel forward . Start slow going to a depth that you feel comfortable with and gradually work your way down over time . I’ve also been playing with some single leg variations to clean up any unilateral strength discrepancies . Using support to offload some weight or using the free leg to leverage yourself is also helpful . Tag a friend who needs to up their knee health 🙋🏼‍♂️🙋🏻‍♀️ . . . @lebertfitness 〽️ yellow bars. Check link in bio and for 20% off use code: VITAS . For one on one physiotherapy in person and online head to VitasPhysio.ca

SIDE PLANKS . Great isometric exercises for the lateral hip and groin areas . Short side plank . Adductor plank . Side plank . All these exercises also work to strengthen the trunk and shoulder as well . . . For physiotherapy in person or online VitasPhysio.ca

BOULDER SHOULDERS . The bottoms up kettlebell press is a great exercise for the shoulder complex . It can be use in various neck and shoulder rehab situations . -brace the body a bit . -swing the bell up to the starting position . -elbow right to the body and punch up maintaining a tight grip . Bottoms up 🍹 . . For one on one physiotherapy in person or online go to VitasPhysio.ca or hit the email/call link in bio . #VPshoulder #VPneck #VProtatorcuff

JAVELINS . The javelin press is one I’ve been working on lately. It’s an excellent exercise to build strength and stability in the scapular and shoulder region along with some strengthening of the core as well . The weight at the end of the bars make this more challenging for the shoulder complex than a kettlebell or dumbbell press . You can work on a strict version for sheer strength or more dynamic version for power . Tag a friend who you want to try this with 🙋🏻‍♀️🙋🏼‍♂️ . . For one on one physiotherapy online or in person in Toronto go to: VitasPhysio.ca 💻 or hit the email 📧 link in bio

HIP GAINS! . The kickstand lunge is an excellent exercise for working on unilateral leg strength . This is essentially a lunge with much smaller stride length . This can be a part of hip, knee, low back and even ankle rehab . The default position is shoulder width apart . One variation is a wider stance which will challenging the groin and internal rotation of the hip more . While the crossover stance shifts the focus to the outer hip and external rotation . Tag and share for anyone who wants to work on some simple hip mobility 🙌 . . For one on one physiotherapy online or in Toronto go to: VitasPhysio.ca or hit the email 📧 link in bio

GLUTE GAINS🍑 . Here is a simple but effective exercise: the single leg RDL . This works the hip complex along with the hamstrings and posterior chain. Add in some challenge to coordination and balance as well . The first is the airplane opener: getting some rotation through the hip at end range . Then a lighter band for a bit more control under speed . Then a heavier band to work on slow control and strength through range . Tag a friend who could use more hip strength 💪 . . For physiotherapy online or in person in Toronto go to VitasPhysio.ca . Yellow Lebert bars- 20% off code :VITAS Link in bio