Bird Dog Bag Drag with Mini band

Bird Dog is a classic pilates exercise that is used for rehab and address core issues. It’s an effective movement that requires proper spinal alignment. I often say to my clients to imagine holding a glass of water on their backs. Adding a mini band allow firing up those glutes and working on muscle connections as one. ⠀ Instead of a glass of water I used a ball to do that slow bird dog. Because a bird dog cannot be slow enough…⠀This dynamic Lateral Bag Drag meant to activate the body’s natural chains, brace the core, open up the hips and provide greater thoracic mobility. What else do you need to get ready for working out?

Rotational Row to Good Morning

What is rotational training and why do we need them?⠀ ⠀ ⠀ This is not just some sort of fancy term that I like to use. Rotation occurs in every day life like when we unload the groceries from the car or picking up something from the floor and mainly in sport activities like throwing a punch, a ball or ice skating, basketball and so forth…⠀ The point is why not training this pattern specifically to create more fluid and efficient movement to enhance performance and avoid injuries. ⠀ With clever programming this is all possible. The key is to load the hips gradually, taking account of one’s hip mobility to start with and progress into a more complex movement pattern when they are ready. ⠀ In this video I combine a Bent Over Row (in the transverse plane) and a Good Morning. Both are powerful hip hinge exercise to improve the trunk, core stability and rotational power.⠀Instead of a glass of water I used a ball to do that slow bird dog. Because a bird dog cannot be slow enough…⠀This dynamic Lateral Bag Drag meant to activate the body’s natural chains, brace the core, open up the hips and provide greater thoracic mobility. What else do you need to get ready for working out?

Lateral Bag Drag Sprinter Stretch

Core activation for warming up?⠀
The great thing is with DVRT programming is that most of the so called `Core Exercises` can be used for different purposes like stand alone correctives, conditioning exercises or dynamic warm ups. This is true for all the classics like Bird Dogs, Deadbugs, Glute Bridges and of course the most popular Bag Drag. When it’s done right, it depends on the user/trainer how to use this powerful tool to get better results.⠀ This dynamic Lateral Bag Drag meant to activate the body’s natural chains, brace the core, open up the hips and provide greater thoracic mobility. What else do you need to get ready for working out?

Shinbox Get Up to Lunge w OH Press

What’s the one exercise that dramatically improves my clients lower back?
One thing is common with most people that have lower back issues that they’re almost always have tight hips and glutes. Sedentary lifestyle keeps us immobile and tight, especially at the hips. Let’s be honest, most fitness program don’t focus on hip mobility that’s why I’m thrilled when I see how my clients improve their mobility and lower backs in minutes. This is a more advanced variation for the Shinbox Get up, however this can be done body weight too. I would normally start with a hip extension bit first with a novice client then slowly progress them further as they improve.

Cossack Press Out Squat to Lunge Press out Halo to Arc Press

Using a combination of exercises like this not only improve flexibility, hip mobility but work on the core in such a complex way that affects the whole body in a positive way. The body recognizes movement patterns and not individual muscles. This is a more advanced combination of course, however it can be easily regressed to the needs of an individual using the DVRT system.⠀

Victoria's HK Arc Press and Cossack Squat

We’ve been using the Half Kneeling Arc Press with the Core Strap with a few clients and I must say that the feedback is great. Taking a great exercise to even a greater level with adding the extra resistance. It results in more control (Impossible to rush through) all the way through the movement, let those stabilizers to kick in. ⠀ Here’s Victoria working on this anti-rotational exercise along side with some cossack press out squats.⠀

Cath's Workout

Outdoor training with Cath using the #dvrt system to get real life strong.⠀ What does it mean?⠀ ⠀ It just simply means that you can enjoy any activities that you put your mind to. We don’t train to look good. That is just happens as a `side effect`. Of course everyone wants to feel toned and good about themselves.⠀ However using the DVRT system allows us to focus on human movement and find the weakest link in the chain and correct it while building muscle and strength at the same time. So that you can become injury free.⠀ Cath is a busy mum of two teen sons and been training with me several months now. ⠀ She said to me recently, `I don’t remember the last time I had back pain`. This is the kind of feedback I like to hear.⠀

Pete Press out and Lateral Step Rot Press

Working on Pete’s shoulder blades with the Half Kneeling Press Outs and using an additional resistance band attached to the USB to have more feedback and core engagement. As well as some #dvrt conditioning. Btw Pete has completed his first body weight pull up in age 60. (not in the video)⠀ Way to go…:)⠀

Jan's Shinbox Get up to Lunge Press

Jan is rocking on the Shinbox Get Up to Lunge with Press combo! He is another client of mine who has come so far with improved mobility, strength and conditioning.⠀ This Shinbox hip extension exercise is great for opening the hips and get more range of motion, can be used for warm ups before any type of lower body dominant training and easy to progress into a Lunge combined with Press/Pull.

Pete's Core

What a good core exercise looks like?⠀
Good core exercises serve different purposes. They’re usually whole body movements and all the muscles around the torso engaged like glutes, low back, hip flexors and obliques.⠀ Pete’s doing Pallof circles with a core Ultimate Sandbag attached to a resistance band in a tall kneeling position.⠀ Maybe he hasn’t got perfect form however his glutes and hamstrings are firing in the tall kneeling position, gripping the usb engage his lats and doing small circles here keep the rest of the trunk muscles active and force to stabilize.⠀ The other exercise is one of #dvrt classics, a Deadbug variation. The core strap and the resistance band play huge role again to activate the core again. It’s more stable position so he’s able to work with a 40 pound Power bag, keeping the lats active with neutral spine and the core firing whole time.⠀

Tracy's Movie

Tracy is one of my most dedicated clients who has come a long way since we started tow work together. She came to me with back pain, tight hips and achy shoulder. We managed to address these issues and restore her natural range of movement which eliminated the pain. Using #dvrt principles to increase flexibility with strength training and fire up the connections between muscle groups with core activation. Following these principles our sessions contains high intensity blocks too, keeping mind that mobility and range of motion are priority. It allows us to work hard without compromising on the form. I’m so proud of her progress, she put a lot of effort in these sessions and hard work pays off.

Dave Band Exercises

We love working on more precise movement with a resistance band alongside DVRT Ultimate Sandbag Fitness’s Core Strap. Here’s Dave demonstrating a perfect Hip Hinge/Good Morning with that extra resistance providing better movement quality and he’s also doing a more advanced side plank variation with a Fly.