Exercises

Press Up – Chest, Shoulders, Triceps, Core and Front of Thighs.

Press Up (Modified) – Chest, Shoulders, Triceps and Core

Shoulder Press – Shoulders, Triceps and Core

Side (Lateral) Raise

Exercise of the Week: Wall Squat

A wall squat is a body weight exercise that challenges and strengthens the quadriceps muscles (muscles front of the thigh). In doing so, this move may help you develop a stronger core. It is one of many isometric exercises, which means the joint angle and muscle length do not change during contraction. You don’t need equipment to complete this exercise, JUST A WALL.

Caution: May aggravate a knee injury. Speak to your doctor if you have any concerns before you attempt any physical activity. Always warm up before you workout.

1) Stand up straight against a wall. Feet about hip width apart.

2) Walk your feet forwards as you slide your body down the wall into a seated position. You need to aim for your your feet to be directly under your knees and your hips to be in line with your knees. You do not want your knees to trail over your ankles.

3) Try to keep the back of your head touching the wall. Listen to your body. If you find your knees or back are hurting, try bringing your legs out slightly wider or not going down as low.

4) Breathe smoothly evenly as you do. If this position feels challenging to your muscles, pay attention to your breath — that should help you get through your time.

5) Move slowly back to the start position. The workout for your seat muscles should intensify on the way back up.

Repeat up to 5- 10 times.

Beginners: Hold this position for 5-10 seconds.
Intermediate:Hold this position for 30 seconds – 1 minute.
Advance – As long as you can.

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Exercise of the Week: Triceps Dip

The Dip is a basic exercise fantastic for toning or building the triceps which are the rear muscles of the upper arm. Those of you who’s goals are to have more toned, stronger arms the triceps make up the largest part of the upper arm and shouldn’t be neglected. So don’t get to obsessed with just the biceps people.

Caution: May aggravate a wrist, elbow or shoulder injury. Speak to your doctor if you have any concerns before you attempt any physical activity. Always warm up before you workout.

1) Position your hands shoulder-width apart fingers facing forward on a secured bench or stable chair.
2) Slide your bum off the front of the bench with your legs extended out in front of you.
3) Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
4) Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
5) Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
6) Keep your shoulders down as you lower and raise your body.

To make this movemnet easier you can bend your legs to modify this exercise. Don’t move your feet any closer to your body than 90-degrees at the knees.

Any questions just message us or email transcansport@gmail.com

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