Instructional, Warm Up, Body Weight a squared fitness Instructional, Warm Up, Body Weight a squared fitness

Supine Batwing Row

The batwing row play-by-play:

  • draw arms up, directly inline with shoulders

  • exhale sharply as you draw elbows straight down to the floor

  • press powerfully through the floor to lift chest and back off ground

  • lift chest at the top of your range of motion to engage posterior deltoids and postural muscles

  • slowly lower back down and draw arms up overhead to repeat

Check out this video and all my videos on Vimeo and follow me on Instagram for even more fitness moves.

Read More
Full Body, Warm Up, Recovery, Body Weight a squared fitness Full Body, Warm Up, Recovery, Body Weight a squared fitness

Full Body Warm Up

Compete this warm-up before any workout to ensure your joints and muscles are ready for range of range of motion, load, or explosive movement (2 rounds). Can also be used for active recovery days (3-5 rounds).

  • 10/s dead bug breathing

  • 10/s bear sit through

  • 10 bear squats

  • 10/s active shoulder rotation plus reach

  • 10 t-raise

  • 10 y-raise

  • 10/s 3-way lunge (front, back, lateral)

Check out this video and all my videos on Vimeo and follow me on Instagram for even more fitness moves.

Read More
Warm Up, Instructional, Body Weight a squared fitness Warm Up, Instructional, Body Weight a squared fitness

Prone T-Raise

Steps to a T:

  • lay face down

  • press hips firmly to the ground to activate glutes

  • extend arms to straight

  • lift straight arms up, squeeze shoulder blades together

  • slowly lower arms back to starting position

Check out this video and all my videos on Vimeo and follow me on Instagram for even more fitness moves.

Read More