The Sport Dietitian

Exercise Library

Star Jumps

Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body.
As you land, bring your limbs back in and absorb your impact through the legs.
I hope you enjoyed this exercise library and thank you for all your kind donations to the Make A Wish foundation.

The Deadlift

The deadlift is great for working your hamstrings, glutes and your entire core, which includes the muscles of the back, hips and abdomen. This tried-and-true move can help improve quality of life by reinforcing proper core engagement and lifting techniques, helping to protect your back from injury.
Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically, you would use an alternating grip.
With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
Lower the bar by bending at the hips and guiding it to the floor.

Dumbbell Lunges

The lunge is an extremely effective leg exercise that targets the glutes, core and quadriceps. Lunges are a unilateral movement, works one leg at a time, which helps reduce the risk of a muscular imbalance between legs. Furthermore, it is very sport specific as many explosive sports like football, rugby, squash or hockey require explosive power of a single limb. Lunges also target our VMO (Vastus Medialis Oblique), the muscle on the inside of the knee, which stabilises the knee joint and if weak can be lead to knee injury.
While there are many variations of this movement, this video described a simply yet effective variation that requires minimal equipment or space.
Stand upright with dumbbells at your side, palms facing your body. Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. Use the heel of your right foot to push your upper body back to the starting position. Repeat with the opposite leg.
Make sure your lead knee doesn't go past your toes to avoid overly stressing the joint.

Bent Over Row

The bent over row is a back day staple exercise and is considered one of the best muscle building back exercises you can do.
The bent over row is typically used to build and strengthen the muscles of the upper back (latissimus dorsi, rhomboids, and trapezius). However, it requires assistance from muscles of the low back, core, and arms to perform a bent over row correctly.
While performing this exercise it is important to brace your core to reduce the risk of back pain. To brace correctly envisage breathing in through your stomach and imagine that you are preparing to be punched in the stomach. Bracing correctly is a crucial aspect of most back exercises, please drop me an email if you are struggling to get this right.

The Arnold Press

Invented by the famous Arnold Schwarzengger, this bodybuilder’s unique twist on the overhead press is so effective at spurring muscle growth that the exercise was named after him: The Arnold press.
This move is so effective because it hits all three sections of the deltoid, the round-looking muscle that caps the top of your upper arm. Most of us get plenty of work on the anterior (front) delts from pushups and bench presses but many of us are missing the medial (lateral) and posterior (back) heads.
Working the medial head adds thickness and width to your shoulders, while the posterior head stabilizes the shoulder joint, improves posture, and aids the big pulling muscles during deadlifts, pullups and rows.
The Arnold press hits all three parts of the deltoid, it also taxes your shoulder joints in a manner that could put you at risk of damage down the road. Because of Schwarzenegger's adjustment, you run the risk of shoulder impingement as you rotate the weights, and internal muscle rotation is always something worth avoiding if possible.
While the Arnold press does hit all three parts of the deltoid, it also taxes your shoulder joints in a manner that could put you at risk of damage down the road. Because of Schwarzenegger's adjustment, you run the risk of shoulder impingement as you rotate the weights, and internal muscle rotation is always something worth avoiding if possible.
If you're thinking about trying the Arnold press and you have any shoulder pain, you should drop the weights and find another exercise immediately. If you drop me an email I am happy to send you a video of a lower risk alternative.

Rear Delt Row

Shoulder pain is becoming more and more frequent now a days as most of us adopt a laptop lifestyle. The combination of desk jobs and spending per longed periods of time seated are all to common.
Moving a mouse, writing or scrolling through our smart phones are all tasks that involve our anterior deltoids (muscles at the front of our shoulders). Unfortunately, rowing movements like starting a lawn mower are all too infrequent thus leading to the likelihood of muscular imbalances and a weakness in our posterior deltoids (muscles at the back of our shoulders). This is also called postural Kyphosis or to put it more simply..........Poor posture. Common injuries in people with postural kyphosis include tendon impingement and rotator cuff injuries.
This rear deltoid row is designed to combat this condition, minimize movement momentum (cheating) and reduce injury risk. If performed correctly this can help you appear taller and more confident. Make a stand against poor posture and keep your shoulders healthy.

Burpee Challenge - How busy people stay in shape

Don't have have equipment or time...do Burpees 🙂
Burpees can be a powerful cardio tool to add to your fitness arsenal. If they seem a little much for you right now, try simply standing up instead of the jump at the end of the movement. To make them more challenging add in a tuck jump (bring your knees to your chest in mid air).

Burpee challenge

  1. Start your stop watch then drop and fire out 10 of your best burpees.
  2. Once you've completed 10 reps rest until the end of the minute.
  3. Repeat for as many minutes as you can, provided you can perform all 10 in the allocated minuted.
  4. Repeat twice per week until you can complete 100 burpees in 10 minutes.

If you haven't got 10 minutes you haven't got a life , GO AFTER IT

Barbell Bench Press - Build a Bigger Chest

The barbell bench press is a powerful compound exercise that can help build a strong and muscular chest if performed correctly.

A common misconception of this movement is that we should avoid having an arch in our back due to injury risk but this is incorrect. There is no evidence that having an arched back can lead to lower back pain and, to the contrary, it can actually reduce injury risk.

To build a muscular chest without rotator cuff injury it is important to raise the chest to the bar and envisage that you are putting your shoulders in the back pockets of your trousers.

This video explains the correct technique in more detail.

Barbell Squats - Build Toned Legs and Glutes

Whether you want to gain or lose weight or simply tone up...either way you have to squat. Some form of squat should be included in everyone's training programme.

This whole body exercise creates an anabolic environment, which promotes body-wide muscle building, particularly glutes, quads and core. The more muscle mass we retain the more we can eat before gaining body fat.

This video shows you step by step how to correctly perform the barbell squat to build bigger legs and glutes safely and quickly. This video teaches you how to avoid injury and build bigger legs faster.

Bicep Curls - Build Bigger Arms

The barbell curl is one of the most effective bicep exercises. This video shows you step by step how to correctly perform the barbell curl to build bigger biceps safely and quickly. This video teaches you how to avoid injury and build bigger arms faster.

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