Revo Fitness

REVOREHAB - Vol. 15 Romanian Deadlift

This exercise is important in posterior chain strengthening - recruiting mostly the hamstrings and glutes.

  1. Hold a bar at hip level with a pronated grip i.e. palms facing down.
  2. Shoulders should be back, back arched and your knees slightly bent. This will be your starting position.
  3. Lower the bar by moving your bottom back as far as you can. Keep the bar close to your body, your head and neck in a straight line with back, and your shoulders back (setting your scapular as we have shown you in previous weeks). 
  4. Done correctly you should reach the maximum range of your hamstring flexibility just below the knee.
  5. At the bottom of your range of motion, return to the starting position by driving the hips forward to stand up tall, making sure you engage your glutes.

REVOREHAB - Vol. 14 Eccentric Hamstring Curl

Eccentric Supine Hamstring Curl: 

This exercise is particularly important for early to mid stage hamstring rehabilitation. 

  1. Begin on the floor laying on your back with your feet on top of the ball.
  2. Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
  3. Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
  4. Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
  5. Lift one foot off the ball, with all your weight in one leg, slowly lower back down to start position. Aim to control the movement and keep hips still. 

REVOREHAB - Vol. 10 Shoulder Rehab with Cable

This is an advanced shoulder rehab exercise which can be completed with a band or cable as we have done here.

1.     Set shoulder blade by elevating (small shrug up)

2.     The arm rotates back slowly under control using the muscles of the posterior cuff (back of the shoulder)

3.     Return to the starting position with the same level of control

Aim for 2-3 sets up to 20 repetitions for good muscle activation and endurance

Key points:

·      Don’t let the shoulder blade drop down

·      Avoid rushing and losing the technique

·      It’s better to control small ranges of motion then increase when ready

·      Start light and build resistance, as this exercise is very difficult!

This is a great exercise used at Claremont Football Club in preparation for marking overhead and spoiling after shoulder injury.

Our physios at Claremont have the ability to help tailor your rehab to the equipment next door at the gym. So call us or book in with Dan to get started!

REVOREHAB - Vol. 9 Shoulder Shrug

This is a fantastic exercise for shoulder rehabilitation, neck and upper back complaints to build control, activation, strength and muscular endurance. We're using the cable here to assist with control. 

It’s a great approach to combating the effects of gravity, slouched postures and prolonged sitting commonly seen in todays society.

This is how we do it:

  1. Hold on to a light cable on a low setting to begin with.
  2. Bring the shoulder blade back gently into retraction and maintain this position throughout the exercise
  3. With the arm straight at a 30 degree angle shrug the tip of the shoulder up towards the ear. This angle is optimal in training the upper trapezius and the assisting serratus anterior muscle.
  4. Slowly lower back down smoothly under control without shuddering or shaking

Aim for 3 sets up to 20 repetitions as a warm up exercise on each arm.

This can also be completed using light dumbbell weights, resistance bands or a barbell with both hands for variation.

REVOREHAB - Vol.3 Gluteal Strength pt 2

Split Gluteal Bridge on the Wall:

Used as a progression from a double leg glute bridge exercise.

A nice link towards single leg activity from simple double leg exercises.

  • Push elevated foot into the wall (Like a leg press)
  • Push bottom foot into the floor (Standard bridge movement)
  • Posterior pelvic tilt to flatten the lower back
  • Drive force through both feet
  • Lift the hips to feel a glute squeeze
  • Lower under control and relax at the bottom
  • Repeat until fatigued or reduced quality

Then complete on the other side

Progression is to a single leg glute bridge exercise

 

REVOREHAB - Vol 2. Glutes

Vol. 2 - Glutes

Glute Bridge 

 - This a great exercise for activating the glute muscles. It can be used as part of a warm up & is particularly good for those of us with lower back pain. 

Lie on your back, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms up. 

Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze the glutes. Make sure weight is evenly distributed between feet and is predominately in the heels of your feet. 

Hold your bridged position for a couple of seconds before slowly lowering back down. 

If this causes some back pain, don’t lift hips so far off the ground. 

Perform 3 sets of 10-12 reps.

REVOREHAB - Intro with Dan Webster

Join Dan & Anna in a weekly series of videos as they take you through some simple to more advanced rehab exercises in collaboration with our mates at Revo Fitness Claremont to get you back doing what you love sooner and stronger. 

Anna has appointments at our Cottesloe and Claremont clinic. Dan is strictly available only at Claremont each day of the week. Booking is easy via this website or our Claremont clinic page here.