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VIDEO: Short on time? Try 3 exercises at once

In this week's exercise video, Newmarket athletic therapist Jen Mark shows you moves that work your rotator cuff, core and glutes at the same time

We all need some new ideas and creativity from time to time. This might be one of those times. I want to expand on our compound exercises that we did last week. We took two exercises and merged them together. This week, we are putting three exercises together. 

The great part about three exercises together is that your body has to coordinate, which means your rotator cuff, core, glutes all have to be involved. You can choose to do only one of the rounds and do a few sets. This maximizes your workout when you are short on time. You can also do more of these rounds and add more volume to your workout when time is on your side. 

I want to give you some ideas to get your creative juices flowing. The first round is a suitcase pickup — get as low as you can keep your back straight — a bicep curl and then a bent over fly. In the bent over fly, squeeze your shoulder blades together a little bit and lift your elbows up and back. The next round is reverse lunges — careful not to rush these — then a one leg deadlift and dumbbell row. Take your time transitioning into the deadlift and keep your eyes fixed on something ahead of you. 

In the next round, we have a standing chest press — squeeze your elbows together — then an overhead press and into a squat. The weights you use here will have to accommodate the shoulder work and not the squat. Don’t switch weights.

The idea is to work your coordination with smooth muscle movement. If you start switching weights you will defeat the purpose. The last two rounds are less intense and more core related. 

Fire hydrants and donkey kicks are great for your glutes, just remember to keep your trunk still especially when moving into the birddog. This round is all about staying still and working key supporting muscles. The last round is a variation of a dying bug, then kicking your legs out in a leg press — keep your low back on the ground — and then coming up into a v-sit. You can use your hands to help yourself up but try to master coming up without your hands. 

Find three exercises that will flow nicely together, choose old favourites or try something new. Even though you are doing three exercises in one round, make them distinct. Show the difference between your reverse lunge and 1 leg deadlift, for example. The more reps you do in your round, the more you are working endurance. Mix it up. Sometimes use heavier weights to help focus on strength. 

If you are looking for more ideas, want to make sure you are working out correctly, or need treatment for an injury, let’s connect – even virtually!

Jen Mark, is a Registered Kinesiologist, Certified Athletic Therapist, and Registered Yoga Teacher at Matrix of Motion Fitness Studios and Sports Medicine Centre of Excellence in Newmarket. Jen is currently the athletic therapist with the Markham Majors Bantams. Jen is also the head therapist and holistic director for the Junior Development Squad with the Men’s program under Field Hockey Canada. Jen uses her athletic therapy for exercise and manual treatments including soft tissue massage, joint mobilizations, and muscle energy. 



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