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VFT Members Update – Shoulder Rehab Exercises and Stretches

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Shoulder pain can be frustrating. Whether it’s effecting your workouts, your job or your homelife – it feels like it’s slowing you down and getting in the way of what you want to do. You keep telling yourself “I’ll just soldier on and hopefully it’ll go away” or “I’ll get around to looking into fixing […]

No Room To Move Workout (Donga Workout) – Intermediate

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Confused about the “Donga” thing 🙂 … these workouts were originally created for female and male VFT Members that work at the mines and live in Dongas (which are transportable buildings with small rooms with beds, some have ensuits in – if you’re lucky). Basically there’s not much room in them. With more members using these […]

Step Back – Reverse Lunges

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Step Back Lunges (Reverse Lunges) Step back lunges are similar to split squats, except they involve a back and forth movement. The technique requirements are similar and the bottom position of a step back lunge is exactly the same as the bottom position of a split squat. The difference is that you start standing with […]

Push-ups From Toes

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Push-ups Start on the ground with your arms straight and your weight on your hands and feet. Focus on keeping your abs tight and your body as straight as possible from ankles to shoulders. Stop if you feel pain in your back or if your low back cannot stay straight. Bend your arms to lower […]

Oblique Stabilization Hold on Feet

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Oblique Stabilization Hold (on feet) Start lying on your side with your bottom forearm and feet supporting your weight. Your top hip should be directly above or a little in front of your bottom hip and you should be as straight as possible from your shoulders to your feet. Focus on contracting your obliques (side […]

Leg Circles

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Leg Circles Start lying on the floor on your back and activate your lower abdominals by contracting your abs and pressing your low back into the ground. Then lift both legs in the air and move them together in a circular path. The quality of the circle doesn’t really matter, as long as you keep […]

Floor Crunch with Feet Up

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Floor Crunch with Feet Up This is similar to the floor crunch with back flattening, except you will be holding your feet in the air instead of having them on the ground. Lay on the floor (on your back) with your feet in the air and your knees bent to about 90 degrees. Activate your […]

Floor Cobra with Scapular Retraction

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Floor Cobra with Scapular Retraction This is a progression of the regular floor cobra that involves more arm movement and upper back muscles. Start lying face down on the ground with your arms pointing straight out to the sides. Activate all your back muscles to raise your upper body off the ground. There are two […]

1 Leg Floor Bridge

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1-Leg Floor Bridge Lay on the floor (on your back) with your knees bent and upper body relaxed. Raise your body off the ground and lift your hips until you have a straight line from your shoulder to your knees. Going higher than this puts unwanted stress on the low back. Then lift 1 leg […]

1 Leg Squat

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1-Leg Squat This is similar to a traditional squat, except you will only be using one leg. Start in a standing position with your feet about shoulder width apart then lift one leg off the ground. Form should be as close as possible to the traditional squat with toes pointed straight ahead or turned out […]