4
Oct, 2021

Standing One Arm Row

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STANDING SINGLE ARM ROW.

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This is an adaptation of an exercise in the POWIR series of exercises created by Dr. Kerri Winters-Stone for her research on Osteoporosis. These exercises have been repeated in many other studies and have proven to be effective at increasing Bone Mineral Density (BMD), minimizing the loss of BMD and increasing strength.

Before attempting the exercise, please read through this entire article, when you are comfortable in your understanding of the exercise, then attempt it yourself.

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Diagram of the Exercise

The Band Single Arm Standing Row should be first done with the lowest amount of resistance possible. Once you have become proficient in the full range of motion you can increase resistance. In this example I am using a 40″ Superband. Researchers used bands and cable row machines in a seated position; however, dumbells, barbells, kettlebells, sand bags and a standard resistance band with handles are all suitable. I prefer the superband, which is featured in the video, it is versatile and can shortened to increase resistance as you will see in subsequent exercises.

  • Start by placing one end of the band beneath your foot with your hips forward and your head up.
  • As you pull up from the startig position, drive your shoulders from the front leaning to upright position, concentrating on generating the power of this movement from your waist and back.

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  • You will have reached the absolute top of the lift when your glutes are tight and your hips are in a neutral position. Avoid locking your knees.
  • Drop your hips and shoulders to initiate the next rep, keeping your weight evenly distributed between the two.
  • Do not lift with your lower back. You will feel the exercise here but concentrate on driving through the arch of your foot on the up phase and collapsing your body evenly on the down phase.
  • Repeat
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SQUATTING 101

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Below is an example of our exercise 101 videos. 

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If you have questions about squats or exercise in general, please join our forum. You can ask questions, browse previous answers or join a fitgroup for support in your fitness efforts.

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28
Sep, 2021

Shoulder Stability Workout

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SHOULDER STABILITY WORKOUT.

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Welcome to a collaboration video with Get Virtual Fit. This video incorporates two shoulder stabilization workouts. The first half is a beginner workout and the second half is intermediate. You can combine both halves into one workout to create an advanced workout.

Before attempting the exercise, please skim or watch this entire video, when you are comfortable in your understanding of the exercise, then attempt it yourself.

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The First Exercise Block

Block one is a standing shoulder series that can be done anywhere without any equipment at all. This series is taken directly out of the U.S. Army Physical Training handbook. 

This is a great series to improve shoulder strength and get you started on planks and push-ups as well as other shoulder and chest exercises that are a part of the POWIR4ADT core exercise group.

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MORE EXERCISE BASICS

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SQUATTING 101

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If you are new to exercise and aren’t ready to start with a full bent knee deadlift, here is a video on how to get started squatting and progress to a full squat. Once you can do a full range of motion bodyweight squat, you are ready to progress to a bodyweight only version of the bent leg deadlift.

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If you have questions about squats or exercise in general, please join our forum. You can ask questions, browse previous answers or join a fitgroup for support in your fitness efforts.

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22
Sep, 2021

Exercise 2 Bent Leg Deadlift

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BENT LEG DEADLIFT.

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This is the second exercise in the POWIR series of exercises created by Dr. Kerri Winters-Stone for her research on Osteoporosis. These exercises have been repeated in many other studies and have proven to be effective at increasing Bone Mineral Density (BMD), minimizing the loss of BMD and increasing strength.

Before attempting the exercise, please read through this entire article, when you are comfortable in your understanding of the exercise, then attempt it yourself.

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Diagram of the Exercise

The Band Bent Leg Deadlift should be first done as a bodyweight only exercise. Once you have become proficient in the full range of motion you can advance to resistance. In this example I am using a 40″ Superband. Researchers used weighted vests; however, dumbells, barbells, kettlebells, sand bags and a standard resistance band with handles are all suitable. I prefer the superband, which is featured in the video, it is versatile and can be doubled up to increase resistance as you will see in subsequent exercises.

  • Start by doubling up the band and placing the folded band beneath your feet with your hips down and your head up.
  • As you move up from the startig position, drive your shoulders from the front leaning to upright position, concentrating on generating the power of this movement from your waist.

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  • You will have reached the absolute top of the lift when your glutes are tight and your hips are in a neutral position. Avoid locking your knees.
  • Drop your hips and shoulders to initiate the next rep, keeping your weight evenly distributed between the two.
  • Do not lift with your lower back. You will feel the exercise here but concentrate on driving through the arch of your foot on the up phase and collapsing your body evenly on the down phase.
  • Repeat
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SQUATTING 101

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If you are new to exercise and aren’t ready to start with a full bent knee deadlift, here is a video on how to get started squatting and progress to a full squat. Once you can do a full range of motion bodyweight squat, you are ready to progress to a bodyweight only version of the bent leg deadlift.

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If you have questions about squats or exercise in general, please join our forum. You can ask questions, browse previous answers or join a fitgroup for support in your fitness efforts.

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11
Sep, 2021

EXERCISE 1: Squat

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SQUAT WITH RESISTANCE BAND.

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This is the first exercise in the POWIR series of exercises created by Dr. Kerri Winters-Stone for her research on Osteoporosis. These exercises have been repeated in many other studies and have proven to be effective at increasing Bone Mineral Density (BMD), minimizing the loss of BMD and increasing strength.

Before attempting the exercise, please read through this entire article, when you are comfortable in your understanding of the exercise, then attempt it yourself.

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Diagram of the Exercise

The Band Squat should be first done as a bodyweight only exercise. Once you have become proficient in the full range of motion you can advance to resistance. In this example I am using a 40″ Superband. Researchers used weighted vests; however, dumbells, barbells, kettlebells, sand bags and a standard resistance band with handles are all suitable. I prefer the superband, which is featured in the video, it is versatile and can be doubled up to increase resistance as you will see in subsequent exercises.

  • Start with your hands gripping the band or handles facing outwards at shoulder level. Initiate the eccentric phase of the squat like you are going to sit in a chair, avoiding leaning forward excessively.
  • As you move down in the squat keep looking up to maintain posture, allow your butt to project back, tilting your pelvis forward.

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  • You will have reached the absolute bottom of the squat when the top of your thighs are parallel with the floor.
  • Tighten your abs and drive through the arch of your foot to initiate the concentric phase of the squat.
  • At the top of the squat tighten your glutes, putting your pelvis into a neutral position. Avoid locking your knees.
  • Repeat
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SQUATTING 101

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If you are new to exercise and aren’t ready to start with a full band squat, here is a video on how to get started squatting and progress to a full squat. Once you can do a full range of motion bodyweight squat, you are ready to add the band.

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If you have questions about squats or exercise in general, please join our forum. You can ask questions, browse previous answers or join a fitgroup for support in your fitness efforts.

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