Picture this…
You’re halfway through your superset of your shoulder press, and all of a sudden, something feels like it pulls, pops or tears. Immediately this gut-wrenching fear hits, before the pain follows a close second - it’s a sickening feeling. Then the questions start to flood in - can I squeeze an appointment in with the physio? Should I ice, apply deep heat or try to elevate? How long will I be out of training? The questions are endless.
But what if we could eliminate this scary scenario altogether? As it turns out, you can! That’s why we’ve compiled a list of preventative exercises specific to each muscle group, so this nightmare doesn’t have to become a reality.
INVEST YOUR TIME IN WARMING UP
We know that warm-up exercises can sometimes be a bit of a hassle. You enter the gym ready for your epic workout. You see that piece of equipment you need just teasing you with its availability. There isn’t a sweaty machine hogger insight and finding that free, quiet floor space at the gym to go through your warm-up routine without dramas can be impossible. However, any experienced lifter has likely been through an injury or two before knows just how important it is to warm up safely and effectively. Need a little help with your warm-up routine? No problems, check out our Ryderwear Training app for an extensive list of helpful exercises.
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BACK & CORE
BIRD DOGS
Why it helps
This isolation exercise utilising only body weight is great for strengthening the lower back and core, but it focuses on the glutes and the thighs. A strong, epic core and good spinal stability will avoid those unwanted injuries at the gym and assist you in everyday tasks where bending or twisting are required.
How to do it
Starting on your hands and knees on a mat (optional), try to create a square with your thighs, torso, arms and the floor. Keep your head and neck in line with the rest of your body as well as keeping your back straight; this is your starting position.
Exercise Steps
01. Slowly lift the opposite arm and leg into the air as high as possible
02. return to the start position in a controlled manner
03. repeat on the other side, alternating through for time or reps.
Tips
Engage through your core and keep braced through your entire body.
Do your best to avoid swaying your hips from side to side.
The initial phase of the movement will always be the most challenging, so take your time and try not to rush the movement.
CAT COW
Why it helps
This exercise again incorporates the core and the back. By flexing and extending your spine, you can improve circulation within the discs in your back. This move can also improve your overall posture and balance and is an awesome stretch to do if you find yourself sitting at a desk all day.
How to do it
Start on your hands and knees on a mat (optional), with your knees directly below your hips and your hands directly below your shoulders; this is your starting position.
Exercise Steps
01. Push the floor away from you, rounding your back as far as you can
02. hold for a count of 1-3 seconds
03. next, push your chest into the ground and arch your back as far as you can
04. hold for a count of 1-3 seconds
05. repeat these two movements, alternating through for reps or time.
Tips
The counts above are just a guideline. If you want to hold each position for longer, then that is okay.
This movement may take a little practice, but once mastered can be a fantastic addition to your warmups.
SINGLE LEG GLUTE BRIDGE
Why it helps
This exercise activates your posterior chain and is excellent for strengthening your lower back and glutes. Most lifters will likely experience some sort of lower back pain during their gains journey, so it’s crucial you warm this area up properly before you start squatting a light 100kgs.
How to do it
Lay down on your back on a mat (optional) with your knees bent and feet firmly planted on the ground a little wider than hip-width apart. Place the dumbbell on your hips with your elbow down by your sides. Lift one leg and hold it up in the air; this is your starting position.
Exercise Steps
01. Drive your planted foot straight into the ground as you lift your hips up, focusing on squeezing your glutes
02. control back down to the floor in a controlled manner
03. complete for reps or time before completing the exercise on the other leg.
Tips
Try to stack your ribs over your pelvis.
Avoid arching your lower back.
If you feel your quads contract, make sure you are pushing your foot straight down into the ground and not away from you.
Aim to keep your knees out in line with your feet. There should be tension on the band throughout the whole exercise.
If a dumbbell is unavailable to you, try using another piece of equipment such as a small barbell, kettlebell, or medicine ball.
DOWN TO THE CORE
PLANK
Why it helps
Your core is your home base of stability. Most exercises you will execute during your workout will require core activation to perform the movement safely. This plank, for example, will build the core muscles helping to prevent back, shoulder, hip and knee injuries and is excellent for posture.
How to do it
On your hands and knees on a mat (optional), place your elbows directly below your shoulders. Lift your knees off the ground and extend both legs back so your feet are hip-width apart and you are on your toes; this is your starting position.
Exercise Steps
01. Hold in this position for the duration required.
Tips
Try not to let your hips drop or rise too high.
Avoid arching your lower back by engaging through your core.
Keep your head and neck in line with the rest of your body.
You can widen your stance at your feet if required for added stability.
How it helps
This exercise is excellent for promoting total core stability whilst also improving contra-lateral limb engagement. This roughly translates to teaching yourself to effectively move opposing limbs in conjunction with making sure your core is stable and your back protected. If performed correctly, this exercise encourages the deep, stabilising muscles of your lower back, abdominals, and hips to engage and prevent your back from twisting or arching.
How to do it
Start by laying on your back on a mat (optional) with your knees bent and feet off the ground. Both arms should be held straight up in front of you; this is your starting position.
Exercise Steps
01. Slowly extend one leg out away from your body as far as you can without it touching the ground
02. at the same time, extend the opposite arm out over your head as far as you can without it touching the ground.
03. bring both extended limbs back to the starting position
04. repeat on the same side for time or reps before completing on the other side.
Tips
Focus on bracing through your core to try and avoid lifting your lower back off the ground.
CHEST
Why it helps
Push-ups are an epic bodyweight exercise to help you warm up your chest and build upper body strength. Not only do push-ups target the pectoral muscles, but they also hit the triceps and shoulders. Hit the ground and give us 20 to prevent any nasty damage from being done before you smash out your next upper body sesh.
How to do it
Set up with your hands and feet on a mat (optional). Place your hands directly below your shoulders and extend both legs out behind you, so you are up on your knees. Engage through your core, so your back is kept straight; this is your starting position.
Exercise Steps
01. Lower your body down to the ground by bending at the elbows until your chest is just off the ground
02. push through the floor with both hands to return your body up to the starting position.
03. repeat for reps or time.
Tips
If this is too easy, try completing the exercise up on your toes.
When lowering yourself down, try to avoid flaring your elbows out to the sides. Try to have them come out at an angle closer to your body.
Keeping your core braced throughout the movement will avoid you dropping your hips too low or too high.
Why it helps
The dumbbell bench press is an excellent exercise to properly target the pectoral muscles as well as the triceps, shoulder stabilisers, obliques, abs and even those juicy glutes. It’s crucial that the correct technique and amount of weight be used to properly target these muscles effectively to warm them up and help prevent any injuries. Start light and work up to heavy weights after you have sufficiently warmed up.
How to do it
Set yourself up seated on the bench with one dumbbell resting on each leg. As you go to lie down, kick your knees up to help bring the dumbbells up to the lock out position (directly above the shoulders with elbows locked out). Brace through your body and push your feet into the ground. Pull your shoulders back and dig your shoulder blades into the bench. This is your starting position.
Exercise Steps
01. Lower both dumbbells down, roughly level with your chest, in a controlled manner
02. once lowered, push the dumbbells' back up to lock out position by squeezing through your chest and triceps
03. repeat steps 1-2 for reps required.
Tips
Keep everything tight.
Keep wrists flat, avoid bending them back.
Elbows should be at 45 degrees to your body at the bottom of the movement.
The position of your hands at the bottom of the movement should be a little lower on the body (in line with sternum area) when compared to the lock out position.
SHOULDERS & ARMS
Why it helps
Utilising resistance bands to properly warm up the range of motion of your deltoid muscles is crucial for injury prevention. The resistance and time in constant tension strengthen the shoulder joint working the smaller muscles and weaker movements during its topmost position. It also helps stabilise the surrounding muscles that are engaged to maintain the position.
How to do it
Step into the band and stand on it with both feet. Hold the other ends in both hands, creating one large loop. Have your hands at your shoulders; this is your starting position.
Exercise Steps
01. Push your hands up above your head by extending both arms
02. control back down to the start position
03. repeat for time or reps.
Tips
Squeeze your glutes and activate your core to ensure you aren't arching your back throughout the movement.
Experiment with different coloured bands to find the right resistance for you.
Why it helps
This exercise is great for targeting the deltoids and hitting the trapezius, rhomboids, and bicep muscles. Utilising the resistance band is an effective way of warming up without putting too much stress on the muscles, potentially causing injury.
How to do it
Stand on a band and hold the other end with both hands. Make sure there is some slack between your feet to ensure tension when you pull during the exercise. Start with your hands down in front of you; this is your starting position.
Exercise Steps
01. Pull your hands up towards your chin by bending at the elbows and bringing them up towards your ears
02. return to the start position in a controlled manner
03. repeat for reps or time.
Tips
Engage through your glutes and core to ensure you’re not arching your lower back.
CABLE ROPE FACE PULL
Why it helps
Strong shoulders are vital for preventing injuries in the gym and for a lot of daily activities that involve pulling, reaching, and overhead actions. This exercise works your rear deltoids, traps, rotator cuff and upper back muscles, it also helps square and prevents rounded and slouched shoulders, which is important for maintaining good posture.
How to do it
Set up a cable machine with a double-rope attachment fixed to the high pulley of the machine. Grab the handle in an overhand grip and hold it with your arms fully extended out in front of you; this is your starting position.
Exercise Steps
01. Pull the handles towards your face
02. make sure to keep your upper arms parallel to the floor
03. then return to the starting position whilst maintaining the tension in the cable
04. repeat for reps or time.
Tips
Make sure to keep your movements slow and controlled throughout the exercise to ensure maximum resistance in your muscle
Keep your weight load light initially as overdoing it and going too heavy starts to involve your back as opposed to the primary target areas of shoulders and the upper back.
Concentrate on keeping your head still while pulling the cable towards your face.
Why it helps
This exercise is great for working on a multitude of muscles including the shoulders, biceps, and lats. Utilising the resistance band is a fantastic way to safely help you perfect your form and build strength, allowing you to progress to an unassisted pull up. Pull-ups are excellent for improving grip strength and stability. Additionally, you’ll also strengthen lats, traps, thoracic erector spinae, infraspinatus forearms, and shoulers areas that are commonly injury prone.
How to do it
Set the band up around the pull up bar and use a bench or box to help you put one foot into the band and to reach the bar itself. Place your hands in a neutral position (palms facing each other) and step off the bench or box, taking your body weight with your arms outstretched. This is your starting position.
Exercise Steps
01. Pull your elbows down by your side as you lift your body up towards the bar
02. once your chin has reached the bar, slowly lower yourself back down in a controller manner
03. repeat for reps or time.
Tips
The tension of the band will play a big role in making the exercise harder or easier. A band with greater tension will make it lighter or easier whereas a band that has less tension will make it harder or heavier.
Be careful when getting out of the band. Step back on the box or bench and hold the tension with one hand as you take your foot out.
Aim to pull your chest to the bar, rather than your chin to the bar.
Try to pull evenly through both arms.
Keep your hips level and don't let the band pull you to one side. Engage your core to achieve this.
LEGS, HIPS & GLUTES
Why it helps
We all know that your lower body is predominantly responsible for almost every move your body makes and is the body’s largest and strongest muscles. Therefore, incorporating bodyweight squats in your warm-up routine (or workout) is excellent for strengthening the muscles in your lower body. It also allows you to better execute full-body movements with the correct form, balance, mobility, and posture. It also helps to strengthen your tendons, ligaments, and bones, which are crucial for preventing injury.
How to do it
Set your feet up roughly shoulder-width apart with your toes slightly pointing out. Place your hands on your shoulders or on your hips; this is your starting position.
Exercise Steps
01. Lower yourself down by bending at the knees and flexing at the hips until your thighs are at least parallel with the floor.
02. Push through the floor to bring yourself back up to the starting position.
03. Repeat for reps or time.
Tips
Brace your core and keep your back straight throughout the movement
If you cannot get your thighs to parallel without your heels lifting off the ground, you may need to work on mobility through your ankles. Just go to your max depth without your heels lifting off the ground.
Squeeze your glutes on the way back up to the starting position. Twist your feet into the ground outwards to aid with this.
Keep your knees in line with your feet throughout the movement. Try to avoid them caving inwards. Screwing your feet into the ground will also help with this.
You may add a band to add a little more resistance to your glutes and to help you keep your knees out in line with your feet.
You should be spreading your weight evenly through your feet, not on your heels or on your toes. Think of your foot like a tripod; big toe, little toe and heel.
You may add some dumbbells or kettlebells to the movement to add more resistance.
Why it helps
Test and build on your balance and stability skills to the max with this exercise. The Bulgarian split squat focuses on single-leg strength and assists in correcting imbalances and strengthening your hip stabilisers, vital to injury prevention. This exercise is particularly great because you don’t need to challenge the movement with ridiculously heavy weights for it to be just as effective. It is also a perfect alternative to squatting if you have experienced injuries or have mobility restrictions.
How to do it
Start in the standing position with a box behind you. Lift one leg up behind you onto the box so your foot is flat. Place your hands on your hips and slightly lean forward so your weight is on your front leg; this is your starting position.
Exercise Steps
01. Lower yourself down in a controlled manner until your back knee is just off the ground
02. push through the ground to bring yourself back up to the starting position
03. repeat on the same side for reps or time before completing on the other.
Tips
Engage through your core to keep your back straight.
If you are having trouble with balance and need some assistance, you can use something stable like a wall or rack
Try to keep your knees, hips and ankles all in line throughout the movement.
You may need to adjust your front foot position to find what best works for you.
Add a pair of dumbbells or kettlebells if you want to add resistance.
WALKING LUNGE
Why it helps
Similar to the Bulgarian split squat, this exercise focuses on stability and looks specifically at the quads, glutes, hamstrings, abdominals, calves and hips. Walking lunges are excellent for increasing your range of motion as well as helping to stretch out your hamstrings and glutes, essential areas to avoid injury.
How to do it
Stand up tall with your feet hip-width apart; this is your starting position.
Exercise Steps
01. Take a large step forward and lower yourself down onto your front leg until your back knee is just off the ground
02. push your front foot down into the ground as you lift your back leg up to your planted foot
03. without planting your foot on the way through, repeat step 1 and 2 (on the other leg)
04. repeat for reps or time, alternating each leg and moving in a forward direction.
Tips
Try to keep both feet pointing forward at all times throughout the movement.
If you cannot get all the way down, that's ok! Just do your best and over time, your range will increase.
Engage through your core and keep your torso upright throughout the movement.
Keep your hips, knees and feet in line with each other throughout the movement.
If this is too easy, try adding some extra resistance like dumbbells, kettlebell or weight plates.
If you're limited for space, do as many as you can before turning around and continuing on with the exercise.
BANDED CLAMS
Why it helps
This exercise is awesome for strength conditioning so we highly recommend you give this a go. It focuses on external rotation and abduction and is excellent for improving control in the hips and the glutes.
How to do it
Choose a mini band with resistance that you think will be suited for your level. Put the mini band on and place it just above your knees. Lie down on your side with your legs together and knees bent. You can support your upper body by either laying down or resting your head on your hand; this is the starting position.
Exercise Steps
01. Holding your feet level, put tension on the band by abducting the hip of your upper leg as far as you can, focusing on squeezing through your glute muscles
02. slowly bring your knee back down towards your other knee on the ground in the starting position
03. repeat on your non-dominant side first for reps, before completing your reps on the other side.
Tips
Focus on your glutes.
For additional resistance, choose a mini band with more tension.
You can also increase the difficulty of the exercise by keeping tension on the band at all times, particularly at the bottom of the movement.
Start prepping now for your home workout! A good workout gear includes the best leggings for women.
