If you’re looking for a great workout for beginners, try these five assisted exercises to get started with some movement.
Chair Assisted Squat
Chair acts as a proprioception tool to achieve a parallel squat position. Additionally acts as a support structure if one is unable to control the eccentric phase.
Standing shoulder width apart, slowly drop your glutes hips down towards the chair while keeping your chest tall. Simultaneously bend at the knees being sure to keep them in line with your feet as you descend toward the chair. Once seated, push through the floor extending at the knees and hips to your starting position.
Chair Assisted Lunge
Chair assisted lunge: Chair acts as a stability aid, additionally it works to take the load off of the movement allowing one to achieve a deeper lunge position.
Set up: standing shoulder width apart slowly place your left foot back being sure not to twist at the hips. Slowly drop your right glute down and back while trying to touch your left knee to the floor. Be sure to stay tall in the torso keeping the chest tall and shoulders set back.
Elevated push-ups: Elevation decreases load on the body.
Set up: placing hand shoulder width apart being sure to keep your chest in the middle of your hands. Extend your legs behind you achieving a plank position. Align your elbows to ~ 45 degrees slowly bending them aa you drop your chest to the object of choice keeping your body in alignment through the entirety of the movement. After your chest contacts the object push your chest away extending your elbows keeping a plank position.
Wall hinge: The wall acts as a proprioception tool ensuring that the hips and glutes are the primary movers and that we are not hinging from our lumbar spine first.
Set up: start with your heels against the wall take a step out from the wall. Stand with your feet shoulder width apart with a soft bend in the knees. Slowly push your glutes back with the goal of touching the wall. Simultaneously turn your hips down and back like you would turn a dial. Be sure to keep the back straight throughout the entirety of the movement. After your glutes make contact with the wall, turn your hips up and extend them to a standing position.
Forearm Front Plank
Forearm front plank: Increasing core stability through an isometric hold.
Set up: starting on your forearms and knees, place your hands together and move your elbows to a 45 degree angle creating an inverted V. Next, place your feet behind you with your toes contacting the floor. Be sure to keep your hips inline with your torso throughout the hold. Hold this position for as long as possible
If you’re looking for some further assistance getting started with exercise, get in contact with our training team at Kinetic Evolution for a complimentary assessment.