Tara Lyn Emerson

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By design shoulders are built for hanging and swinging, but these actions are rarely included in exercise programs. The proposed mechanism is creating space in the joint to avoid compression or impingement of sensitive tissues. Hanging just one minute a day can make your tight shoulders feel oh-so-good. Pull-ups offer similar benefits, but many feel they aren’t as simple, and easily tolerated.

Another way to clean up shoulder function is by doing more pulling exercises to strengthen the back muscles. The back muscles contract the shoulder blades together and open up the front of the shoulders. Do this more and you will notice a change to your posture and how your shoulders feel.

SHARE THIS VIDEO WITH A FRIEND WHO HAS NAGGING SHOULDER ISSUES!
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High Fives & Partner Workouts are my superpower! Yeah!!
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Thank you to my superhero co-worker for flowing with me today! I have to tell you that a workout partner can be a game changer 👉
Anytime I workout with Aaron, I am challenged to stay on pace with him and he pushes me to do things I’m not A+ at yet. He added the Tricep Push Up into the flow and my first reaction was “No, I’m not good at those.” He encouraged me to simply do my best and I’m happy I did it.
TAG SOMEONE YOU WANT TO DO THIS FLOW WITH AND LET US KNOW HOW IT GOES!
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.exercises ⠀

Core training to decrease low back pain by strengthening your abdominal muscles in their stabilizing function. It sounds fancy but it’s actually using the core muscles to control the pelvis. As opposed to movement actions for the core, stabilizing is a more functional, everyday use of these muscles.
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The Stability Ball is a great tool for this type of training because the unstable surface requires your core to create the stability. And btw- you’ll know you didn’t create the control needed because the ball will topple you over 🤪
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▪️Stability Ball Weighted Overhead Reach
▪️Stability Ball Push Up to Pike
▪️Stability Ball Side Plank Hip Drop
▪️Stability Ball Weighted Twist
▪️Stability Ball Low Plank with Tap Outs
Location
Outfit by Shoes Nike 270

Do not get caught up in the abs of steel. Do not get caught up in the number of the scale. Instead get swept away with the workout high. The feeling you get from when you do good for your body. Cuz when you treat your body like it matters it’s because you believe you matter. Do not get caught up in the results. Get caught up in the feeling ✨
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Perform each move on each side for 30-45sec, rest 15-20sec btwn moves
▪️Tempo Eccentric Crunches (MC)
▪️Sprinter Start Gumbo (F)
▪️Pike to Spiderman Plank (MC)
▪️Iron Cross Superman (F)
▪️Side Plank Knee to Elbow Twist (MC)
X 3-4 sets
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📍Location
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These TRX exercises targets the muscular endurance and power of the quadriceps, hamstrings and gluteals. Each of the following TRX leg exercises should be performed with precision and intention. If your movement patterns begin to wane, reset and rest, if necessary. These are also an excellent way to get your heart rate elevated in no time.
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Perform each move on each side for 30-45sec, rest 15-20sec btwn moves
▪️Hinge Jacks (F)
▪️Sprinter Starts iso to Knee drive (F)
▪️Lunge to Knee Drive (MC)
▪️Lateral Lunge with Twist (MC)
▪️Running Man (F)
X 3-4 sets
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📍Location
Outfit Thermal Hockey Leggings, Nike 270 👟
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IMPROVE YOUR LOW BACK:
4 Strength Exercises
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Your weekly strength routine probably involves core work. But does that include low back strengthening exercises. Your core is more than the flexor muscles on the front side of the body! Your core is a cylinder that wraps all the way around your body and includes the muscles on the sides and back. They all work to stabilize the spine. You must train your extensor muscles to maintain strength and tone, just like any other muscle in the body. These extensor muscles include the large paired muscles in the lower back, called erector spinae, which help hold up the spine, and gluteal muscles.
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The following moves focus on strengthening lumbar muscles combined with core stability, which will reduce the risk of low back pain if exercises are done correctly, and on a regular basis. All moves shown here are medium to advanced in difficulty.
I recommend beginning with some easy low back strengthening exercises first before advancing to these.
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▪️Reverse Plank with Knee Pulls x45 sec
▪️SB Dolphin Kicks x45 sec
▪️Superman x45 sec
▪️SB Hip Press 1-Leg Balance x 45 sec
My suggestion is to pick 1-2 of the following exercises and superset it with your ab work. Do NOT do all these exercises together as a circuit.
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Location 📍
Outfit
Shoes Nike 270