Self-Help Resources

Have questions? Get answers from the Turnfit training team. Content is updated weekly.

How to do Supine Diaphragmatic Breathing Legs Elevated

How to perform Supine Diaphragmatic Breathing Legs Elevated with TurnFit Personal Trainers and guest Kennedy Hindley

This exercise strengthens your diaphragm which in turn helps you breathe more efficiently with less effort. It slows down your rate of breathing which in turn is calming.

Steps
1. Lie on your back on a flat surface or in bed, with your knees bent and your head supported. You can use a Swiss ball under your legs.
2. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
3. Draw air into your lower abdomen. As you allow it to fill, you will feel your stomach rise. The hand on your chest should not move.
4. Release the air, trying to maintain your abdomen as it was after inhale rather than letting it drop.

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How to do Supine Diaphragmatic Alternating Foot Lifts

How to perform Supine Diaphragmatic Alternating Foot Lifts with TurnFit Personal Trainers and guest Kennedy Hindley

This exercise adds a bit of complexity to supine diaphragmatic breathing. By adding in leg lifts, we engage the core, thereby strengthening our diaphragm and our abdominal muscles.

Steps
1. Lie on your back on a flat surface, with your knees bent and your head supported. You can use a Swiss ball under your legs.
2. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
3. Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.
4. Tighten your stomach muscles, letting them fall inward as you exhale.
5. Slowly lift one leg hold for 2 seconds and alternate with each breathe while performing the breathing.

NOTE: Keep your back flat on the ground. There will be a tendency to arch the back as you lift a leg. Let your abdominal do the work, rather than your back.

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How to do Supine Diaphragmatic Breathing Feet Unsupported

How to perform Supine Diaphragmatic Breathing Feet Unsupported with TurnFit Personal Trainers and guest Kennedy Hindley

This exercise adds a bit of complexity to supine diaphragmatic breathing. By keeping our legs in the air, we engage the core, thereby strengthening our diaphragm and our abdominal muscles.

Steps
1. Lie on your back on a flat surface with your knees bent and your head supported.
2. Lift your bent legs until your knees are in line with your hips.
3. Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.
4. Tighten your stomach muscles, letting them fall inward as you exhale.
5. Slowly lift one leg hold for 2 seconds and alternate with each breathe while performing the breathing.

NOTE: Keep your back flat on the ground. There will be a tendency to arch the back as you lift your legs. Let your abdominal do the work, rather than your back.

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How to do Supine Diaphragmatic Breathing

How to perform Supine Diaphragmatic Breathing with TurnFit Personal Trainers and guest Kennedy Hindley

The goal is to draw air into our abdomen in a 360 degree fashion. Make sure your stomach expands not your chest. This is a great way to relax and reduce your stress, which has numerous benefits including lower blood pressure, heart rate among others.

Steps
1. Lie on your back on a flat surface or in bed, with your knees bent and your head supported.
2. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
3. Let your arms rest beside your palms up.
4. As you breathe in your stomach will expand. When you breathe out, let your stomach maintain the position even as air flows out.
5. Inhale again.

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How to do a Seated Diaphragmatic Breathing

How to perform Seated Diaphragmatic Breathing with TurnFit Personal Trainers and guest Kennedy Hindley

This exercise is a form of controlled breathing aimed at getting a 360 degree filling of our lower abdominal wall. It will strength your diagphram. This in turn will result in less effort to breathe while increasing oxygen intake. It is also an amazing way to find a sense of calm and can help lower your heart rate and blood pressure.

Steps
1. Sit comfortably, with your knees bent and your shoulders, head and neck relaxed.
2. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
3. Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.
4. Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips. The hand on your upper chest must remain as still as possible.

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Supine Diaphragmatic Band On Feet

How to Perform supine diaphramatic band on feet with TurnFit Personal Trainers and Guest Kennedy Hindley

How to perform supine diaphramatic feet unsuported with TurnFit Personal Trainers and guest Kennedy Hindley

Lie on your back on a flat surface with your knees bent and your head supported. You can use a swiss ball under your legs. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.

Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible. Tighten your stomach muscles, letting them fall inward as you exhale. Perform with band around feet once you’ve established proper breathing control with this movement.

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How To Stay In Shape Over The Holidays or Vacations

How To Stay In Shape Over The Holidays or Vacations

It is actually quite easy to stay on track and actually get better results while in holiday mode or on vacations. Kevin Lavers and David Turnbull with TurnFit Personal Trainers let you know their tips, tricks & secrets to success.

Let us know what you do to stay on track and achieve success while you are on vacation. Make sure to subscribe to our channel and give us a like.

Check out our free holiday drink guide:
➡️ https://turnfit.ca/free-drink-guide/

Check out our free eating guide:
➡️ https://turnfit.ca/free-eating-guide/
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Nutrition – Weight Loss / Weight Gain – What Are Your Goals?

Emily Perseo talks about calorie counting, personal fitness goals, energy and your goals.

Did you know that your daily expenditure estimate could be off why 25%?

Even nutrition labels are estimates and they could be off by upto 20%

Self reporting of what you are eating vs a lab controlled setting could be off by upto 1000 calories per day. YIKES!

This is because human error that sometimes we forget what we are taking in or spending on energy.

The good news is there are ways that you can still work on your health.

1. Eat slowly and mindfully
2. Eat until your about 80% full
3. Eat mostly whole or minimally processed food.
4. Drink water / non caloric beverages
5. Ask us for help

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Banded Pull Through


How to perform a Banded Pull Through TurnFit Personal Trainers & Kennedy Hindley with Kinstrength Performance + Rehab This exercise is a simple Hip Hinge …

How To Manage Stress

How does stress affect women. Stress is a big that promotes weight gain.
What happens is cortisol loves fat cells especially around the waist. It goes into those fat cells and then tries to replicate itself, on top of that it attracts estrogen and that starts to replicate too. 

So how to you lower stress and cortisol levels?

Some quick tips are:

Learn how to belly breath instead of chest breathing. Did you know that if you are chest breathing often you are in fight or flight mode. When this happens, muscles that usually should be relaxed start to tighten and tense up in not a good way.

With David Turnbull, TurnFit Personal Trainers LTD, 3311 W Broadway & 4055 Cambie St, Vancouver BC, https://TurnFit.ca
&
Dr Sonya Jensen – Divine Elements Naturopathic Clinic, 2689 W Broadway, Vancouver, BC V6K 2G2, https://divineelements.ca/

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Secrets To Keeping Body Fat Low

What are your secrets to keep body fat down and muscle density high when training and eating? -Asked by David Turnbull

Joseph Janik teaches us his tips and tricks to success.

The key is consistency. If your goal is weight loss or weight gain it all comes down to awareness. Knowing what your current energy expenditure and current energy intake is crucial. 

Movement Foods and TurnFit Personal Trainers both help educate and empower you to become more aware so that you have the tools you need for life. Once you know how to fuel your body and move the body optimally life becomes so much easier.  

Comment below and let us know you tips and tricks that help you or possibly any struggles you may have. If you enjoyed this video to give us a quick like.  

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How To Hip Hinge With A Dowel


How to perform a Hip Hinge with a Dowel. TurnFit Personal Trainers & Kennedy Hindley with Kinstrength Performance + Rehab This exercise is a simple Hip …

How to do a 4 Point Kneeling Position

How to perform a 4 Point Kneeling Position with TurnFit Personal Trainers and guest Kennedy Hindley

This position is a prerequisite to some of the more advanced movements. Ensuring you have your positioning correct, means you will be more efficient and reduce the risk of injury.

Steps
1. On all fours, your hands should be directly underneath your shoulders and knees directly beneath the hips. Your arms should be fully lengthened but avoid locking your elbows. Your hands are pushed into the ground.
2. Your spine should be in a neutral alignment. Make sure your spine is straight. Adjust your hips and neck as necessary. It is often good to have someone else check that your spine is completely straight.
3. Press your hands into the ground and rotate your elbows forward.
4. Pull your shoulder blades into your back pockets.
5. Hold.

NOTE: Your chest and the front of your shoulders should be open without tension in the neck area.

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How to do a Push Up

How to Perform a Push Up with TurnFit Personal Trainers and Guest Kennedy Hindley

The push up is still a foundation exercise in many exercise routines. It works on strengthening your entire upper body which makes it an effective exercise.

1. Start with your hands on the ground directly under your shoulders and your legs extended behind you. You should be on your toes. Your spine should be neutral.
2. Squeeze your core to keep your body straight as you bend your arms, lowering your body down toward the floor.
3. Straighten your arms to complete that first repetition.
4. Repeat.

NOTE: To have a neutral straight spine try setting your shoulder blades back and tucking in your butt. Do not tilt your head up or arch your back. Use your core to stabilize yourself.

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How To Squat From Box


How to perform a Squat From Box TurnFit Personal Trainers & Kennedy Hindley with Kinstrength Performance + Rehab This exercise is a simple Squat with …

Banded Kneeling Squat


How to perform a Banded Kneeling Squat TurnFit Personal Trainers & Kennedy Hindley with Kinstrength Performance + Rehab This exercise is a simple Squat …

Banded Hip Hinge


How to perform a Banded Hip Hinge with a Dowel . TurnFit Personal Trainers & Kennedy Hindley with Kinstrength Performance + Rehab This exercise is a …

How To Hip Hinge With A Dowel


How to perform a Hip Hinge with a Dowel. TurnFit Personal Trainers & Kennedy Hindley with Kinstrength Performance + Rehab This exercise is a simple Hip …

How to do a Squat Pallof Press

How to Perform a Squat Pallof Press with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise helps stabilize your core with the added challenge of a squat. It is a full body exercise that prevents rotation. Think of rotation as an unwanted force such as when you are carrying two bags where one is heavier than the other. If your body is strong, you can handle the weight difference without injuring yourself or feeling any pain or soreness.

Steps
1. Loop a resistance band around a pole or squat rack, at waist level. Feet shoulder width apart. Stand straight but do not lock your knees.
2. Stand at a distance where the band is taut, grasping it in both hands at your chest.
3. Hold the band at chest height and sit down into a squat stance.
4. Press your hands out in front of you, keeping it at chest level, bracing your core. As you do so, exhale.
5. Bring your hands back to your chest.
6. Return to standing, inhaling as you return to starting position.
7. This counts as one rep. Repeat.
8. Turn and do the same facing the other direction.

NOTE: Do not allow yourself to rotate during this exercise. Keep your hands straight. Do not allow them to give in to the band. Keep your hips and shoulders facing forward. The deeper you go into a squat, the harder it will be often to maintain your core stability and limit any excessive back arch or twist of your trunk.

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How to do a Split Squat Pallof Press

How to Perform a Split Squat Pallof Press from TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise helps stabilize your core with the added challenge of holding a split squat. It is a full body exercise that prevents rotation. Think of rotation as an unwanted force such as when you are carrying two bags where one is heavier than the other. If your body is strong, you can handle the weight difference without injuring yourself or feeling any pain or soreness.

Steps
1. Loop a resistance band around a pole or squat rack, at waist level. Feet shoulder width apart. Stand straight but do not lock your knees.
2. Stand at a distance where the band is taut, grasping it in both hands at your chest.
3. Hold the band at chest height and step back into a split squat stance with the feet slightly wider than hip width.
4. Press your hands out in front of you, keeping it at chest level, bracing your core. As you do so exhale.
5. Hold for a few seconds, then bring your hands back to your chest, inhaling as you return to starting position.
6. This counts as one rep. Repeat.
7. Turn and do the same facing the other direction.

NOTE: Do not allow yourself to rotate during this exercise. Keep your hands straight. Do not allow them to give in to the band. Keep your hips and shoulders facing forward.

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Fix / Prevent Lower back pain


Lower back pain can be quite frustrating. You may feel helpless or hopeless. We are here to let you know that there is HOPE. Today we have Addison Dragland …

How to do a Low Kneeling Position

How to perform a Low Kneeling Position with TurnFit Personal Trainers and guest Kennedy Hindley

This is a great exercise for decompressing your lower spine from the inside out by using our breathing. Over time our spine compressing especially if we do a lot of sitting.

Steps
1. Start in the quadruped position with your elbows stacked underneath your shoulders and your knees underneath your hips.
2. Push forward into the floor with your forearms and push the butt back into your feet creating a stalemate.
3. Breathe into your lower abdomen in a 360 degree fashion. While controlling your breathing have the arms win by the slowly pushing the butt back maintaining a neutral spine.
4. Then return back to the starting position.

NOTE: Remember to keep your spine in a neutral position.

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How to do a Segmental Cat Cow Lumbar Block

How to Perform a Segmental Cat Cow Lumbar with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise is an excellent way to mobilize your spine. After sitting at a desk all day, our spine needs to stretch. Making yourself aware of each vertebrae ensures full mobility as you can work on the parts of your back that need it the most.

1. Start by sitting down on the foam roller with your butt. Apply enough pressure to feel a squish from your butt into the foam roller.
2. With a light tension resistance band wrapped around both thumbs and around the immobile segment of your thoracic spine, begin to actively arch your back toward the band, one segment/vertebrae at a time.
3. Imagine someone is pulling your spine toward the band. This is a slow and controlled movement.
4. Move like this until your back is fully arched.
5. Now we reverse the motion into “cow” pose. Move your spine in the opposite direction one segment at a time. Imagine a string is pulling your spine toward the band.

NOTE: If you have a friend nearby, have them walk their fingers up your spine to create kinaesthetic awareness throughout the movement.

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How to do a Seated Lumbar Flexion And Extension

How to Perform a Seated Lumbar Flexion And Extension with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise improves your lumbar mobility and can ease back pain. We put a lot of pressure on our back especially while sitting at our desks. This exercise can be done at our desks and helps counteracts the effects of desk work.

1. Sit up as straight as possible.
2. Slowly move into lumbar flexion by simply relaxing the arch in your back and allowing your chest and shoulders to gently slump downward in the direction of your lap, not outward toward your knees. Perform this downward movement while tenderly reversing the arch in your back with as little forward or backward lean as possible.
3. When you feel any tightness or pulling, stop and hold that position for three to five seconds.
4. Sit straight up again into lumbar extension.

NOTE: This exercise is for the lower back or lumbar region only. Try to isolate that region and each vertebrae in that section as your move between flexion and extension.

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How to do a Segmental Cat Cow

How to perform a Segmental Cat Cow TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise improves your range of motion and helps you regain control of your movement, which is vital for spine health. This is another good exercise if you spend hours at a computer or hunched over your smart phone.

Steps
1. Start on all fours. Your neck should be aligned with your spine with a tucked chin. Your lower back should have a slight arch, and your arms should be pressed into the ground so as not to sag between the shoulder blades.
2. Start in flexion or the cat pose.
3. Slowly tilted into extension one vertebrae at a time starting with your lower back. Try to focus on and feel each section as it extends.
4. As you move up the back, shift your weight forward.
5. Hold this position for a few seconds.
6. To move into the Cow Pose, again starting from the lower back. As you get to the end range, shift your weight back. At the end, tuck your chin in for the final movement.
7. Stay in that position for a few breaths.
8. Repeat.

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How to do a Kneeling Push Up

How to Perform a Kneeling Push Up with TurnFit Personal Trainers and Guest Kennedy Hindley

Push ups are an amazing upper body exercise for your arms, shoulders and core. Kneeling push ups are the same motion as regular push ups but lower the load on your body. This makes it an effective and safe exercise.

Steps
1. From your knees, place your hands on the ground, shoulder width apart.
2. Check to ensure your spine is neutral and forms one line from tailbone to head.
3. Lower your torso to the ground until your elbows form a 90 degree angle. Maintain a neutral alignment with your spine.
4. Push your back up with the palms of your hands.
5. Repeat.

NOTE: Ensure that you do not arch or round your back. Also keep your head aligned with your body. Do you let your chin dip or tilt up.

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How to do a Dumbbell Floor Press

How to Perform a Dumbbell Floor Press with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise works on your shoulders, chest and triceps while limiting the stress on your shoulders. It also limits your ability to use your legs, so that you will focus on building your upper body.

Steps.
1. Lie down on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
2. Lower the weights until your upper arm almost comes in contact with the floor.
3. Pause at the bottom.
4. Bring the weights together at the top by extending through the elbows.
5. Repeat.

NOTE: While doing this exercise, you can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side. Make sure to keep your back neutral. Use your core and do not arch it to support the weight or movement. If you find your chin lifting to aid you, put something under your head to support it.

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How to do a Flat Dumbbell Press

How to Perform a Flat Dumbbell Press with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise works your shoulder, chest and triceps while increasing your range of motion.

Steps
1. Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.
2. Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting position.
3. Begin by bending your elbows, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
4. Pause, then extend the elbow and return to the starting position.
5. Repeat.

NOTE: Allow your arm bone and shoulder to glide together. This is important to maintain the relationship between the two ensuring there is no excess stress on your shoulder.

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How to do an Incline Dumbbell Press

How to Perform a Incline Dumbbell Press with TurnFit Personal Trainers and Guest Kennedy Hindley

A dumbbell press focusses on your chest muscles (pectoral muscles). Using an incline press your focus more on the upper chest muscles and also engage the shoulders somewhat.

1. Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
2. Using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
3. Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. Be sure to keep full control of the dumbbells at all times.
4. Breathe out and push the dumbbells up with your chest.
5. Lock your arms at the top, hold for a second, and then start slowly lowering the weight.
6. Repeat.
7. When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

NOTE: Ideally, lowering the weights should take about twice as long as raising them. Keep your wrists straight. If they bend, check your range of motion in your shoulder, as your wrists may be trying to compensate.

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How to do a Kneeling Push Up Shoulder Tap

How to Perform a Kneeling Push Up Shoulder Tap with TurnFit Personal Trainers and Guest Kennedy Hindley

Push ups are an amazing upper body exercise to strengthen your arms, shoulders and core. Kneeling push ups are the same motion but lower the load on your body. This makes it an effective and safe exercise. Adding a shoulder tap challenges your core stability, helping with posture and function.

Steps
1. From your knees, place your hands on the ground, shoulder width apart.
2. Check to ensure your spine is neutral and forms one line from tailbone to head.
3. Lower your torso to the ground until your elbows form a 90 degree angle. Maintain a neutral alignment with your spine.
4. Push your back up with the palms of your hands.
5. Repeat the push up but as you rise tap left hand on right shoulder. Keep abs tight throughout and avoid the torso “tipping” to the side as you tap.

NOTE: Ensure that you do not arch or round your back. Also keep your head aligned with your body. Do you let your chin dip or tilt up.

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How to do a 2 Point Dumbbell Row

How to Perform a 2 Point Dumbbell Row with TurnFit Personal Trainers with Guest Kennedy Hindley

This exercise works on your middle and lower back as well as your shoulders. With your leg raised, your body must work to stay still and stable. This helps with balance and injury prevention.

Steps
1. Start by standing in front of a bench with one hand on the bench. Create a slight bend (approximately 20 degrees) in the legs.
2. Pick up a dumbbell, holding it in a neutral position. Your back should be as neutral (flat) as possible.
3. Raise the leg on the same side as the arm that is resting on the bench and hold.
4. Without momentum, simultaneously squeeze the should blades together and pull the weight back towards the abdomen
5. Pause for a moment.
6. Lower the dumbbell slowly.
7. Repeat, keeping your leg in the air.

NOTE: Ensure your body does not shift. There will be a tendency to move your body to lift and lower the weight. Your body must remain still and stable.

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How to do a 3 Point Dumbbell Row

How to Perform a 3 Point Dumbbell Row with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise works your back, shoulder, and bicep. This is a great muscle balancing exercise to help build your upper body and encourage proper posture.

1. Start in a 3 point position. Both legs on the floor, bent at the hips with one arm on a bench. Set up by supporting one hand on the bench and getting your back as neutral (flat) as possible.
2. Create a slight bend (approximately 20 degrees) in the legs.
3. Reach down and grab the weight by the handle.
4. Without momentum, simultaneously squeeze the should blades together and pull the weight back towards the abdomen.
5. Pause for a moment.
6. Return to the weight to the starting position below the shoulder.
7. Repeat.

NOTE: Focus on controlling the movement of your shoulder blade during the exercise.

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How to do a Single Arm Dumbbell Row

How to Perform a Single Arm Dumbbell Row with TurnFit Personal Trainers with Guest Kenned Hindley

This exercise primarily strengthens your back but also increases core strength as well as shoulder and arm strength.

1. Choose a flat bench and place a dumbbell on each side of it.
2. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
3. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
4. Pull the weight straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step.
5. Lower the resistance straight down to the starting position. Breathe in as you perform this step.
6. Repeat.

NOTE: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.

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How to do a Dumbbell Prone Row

How to Perform a DB Prone Row with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise works on your lats which are the largest muscles in your back. It also works on your biceps.

Steps
1. Lie flat on a bench that is raised so your hands do not lay flat on the ground when your arms are extended. Your arms should hang straight down.
2. Hold the dumbbells by your side in a neutral grip position.
3. Initiate the movement by bending your elbow and retracting your scapula (shoulder blades).
4. Pull the weight in towards your belly button, contracting your lats and driving through your elbows.
5. Pause at the top of the movement for 1-2 seconds.
6. Slowly return to your starting position.
7. Repeat.

NOTE: While doing this exercise, focus on the controlling the movement of your scapula (shoulder blade) and your arm. They should work together. Keep your shoulders back and your spine neutral. Do not arch your back.

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How to do a Incline Dumbbell Prone Row

How to Perform a Incline Dumbbell Prone Row with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise targets your upper back while also working on your biceps and engaging your core.

1. Using a neutral grip, lean into an incline bench.
2. Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.
3. Retract the shoulder blades and flex the elbows to row the dumbbells to your side toward your belly button.
4. Pause at the top of the motion.
5. Return to the starting position.
6. Repeat.

NOTE: Allow your arm bone and shoulder to glide together. This is important to maintain the relationship between the two ensuring there is no excess stress on your shoulder.

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How to do a Segmental Cat Cow Lumbar Block

How to Perform a Segmental Cat Cow Lumbar with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise is an excellent way to mobilize your spine. After sitting at a desk all day, our spine needs to stretch. Making yourself aware of each vertebrae ensures full mobility as you can work on the parts of your back that need it the most.

1. Start by sitting down on the foam roller with your butt. Apply enough pressure to feel a squish from your butt into the foam roller.
2. With a light tension resistance band wrapped around both thumbs and around the immobile segment of your thoracic spine, begin to actively arch your back toward the band, one segment/vertebrae at a time.
3. Imagine someone is pulling your spine toward the band. This is a slow and controlled movement.
4. Move like this until your back is fully arched.
5. Now we reverse the motion into “cow” pose. Move your spine in the opposite direction one segment at a time. Imagine a string is pulling your spine toward the band.

NOTE: If you have a friend nearby, have them walk their fingers up your spine to create kinaesthetic awareness throughout the movement.

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How to do a Seated Thoracic Flexion And Extension

How to perform a Seated Thoracic Flexion And Extension with TurnFit Personal Trainers and Guest Kennedy Hindley

This is another great exercise for people who sit at a desk all day. It can be done at work, in the car or anywhere we can sit. It helps us maintain our posture rather than slump over, which in turn leads to better movement and reduce risk of injury.

Steps
1. Sit with your hands crossed behind your head with a neutral spine. Your legs should be at a 90 degree angle.
2. Extend the thoracic spine (middle back) by lifting the chest and engaging the thoracic extensor muscles (the erector spinae, the rhomboids and the mid trapezius). Engage abs to avoid extending the lumbar spine.
3. Hold for 5-10 seconds and return to the starting position.

NOTE: Try to isolate your thorasic region or middle back rather than engaging your entire back. This will be challenging at first, but with practice, it is possible.

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How to do a Segmental Cat Cow

How to perform a Segmental Cat Cow TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise improves your range of motion and helps you regain control of your movement, which is vital for spine health. This is another good exercise if you spend hours at a computer or hunched over your smart phone.

Steps
1. Start on all fours. Your neck should be aligned with your spine with a tucked chin. Your lower back should have a slight arch, and your arms should be pressed into the ground so as not to sag between the shoulder blades.
2. Start in flexion or the cat pose.
3. Slowly tilted into extension one vertebrae at a time starting with your lower back. Try to focus on and feel each section as it extends.
4. As you move up the back, shift your weight forward.
5. Hold this position for a few seconds.
6. To move into the Cow Pose, again starting from the lower back. As you get to the end range, shift your weight back. At the end, tuck your chin in for the final movement.
7. Stay in that position for a few breaths.
8. Repeat.

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How to do a Seated Cable Row

How to Perform a Seated Cable Row with TurnFit Personal Trainers and Guest Kennedy Hindley

The Seated Cable Row works your back muscles, forearm muscles and upper arm muscles, which both helps to keep your spinal column aligned and arm muscles toned.

NOTE: For this exercise you will need access to a low pulley row machine with a V-bar. The V-bar will enable you to have a neutral grip where the palms of your hands face each other.

Steps
1. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
2. Lean over as you keep the natural alignment of your back and grab the V-bar handles.
3. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out.
NOTE: You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
4. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. You should be squeezing your back muscles hard.
5. Hold that contraction for a second and slowly go back to the original position while breathing in.
6 Repeat for the recommended amount of repetitions.

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How to do a Glute Bridge Pallof Press

How to Perform a Glute Bridge Pallof Press with TurnFit Personal Trainers and Guest Kennedy Hindley

This is a great combination exercise that engages your core, especially your obliques, and your glutes. Another excellent ab and booty exercise.

Steps
1. Assume a supine position and attach a handle to a cable stack at chest height.
2. Bridge your hips to an extended position, hold the handle to your chest and allow the knees to remain bent with the feet flat.
3. Press the handle vertically to extension as you exhale.
4. Return to the starting position as you inhale.
5. Repeat, maintaining the glute bridge the entire time.
6. Do the same on the other side.

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How to do Supine Posterior Pelvic Tilt With Band

How to perform Supine Posterior Pelvic Tilt With Band with TurnFit Personal Trainers and guest Kennedy Hindley

Part of a good core stabilization program, this exercise helps improve your posture. If you sit a lot, this will help you realign your pelvis to stop slouching when you both sit and stand.

Steps
1. Lie on your back on a flat surface with your knees bent and your head supported. Put a band around your ankles.
2. Lift your bent legs until your knees are in line with your hips.
3. Pull your feet apart to engage your glutes.
4. Breathe in slowly through your nose so that your stomach rises, not your chest.
5. Pull your pelvis back so your knees move toward your chest, just a few inches. You should feel your lower abdominal wall engage.
6. Slowly go back to neutral.
7. Repeat.

NOTE: Keep your back flat on the ground. There will be a tendency to arch the back as you lift your legs. Let your abdominal do the work, rather than your back.

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How to do a Squat Pallof Press

How to Perform a Squat Pallof Press with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise helps stabilize your core with the added challenge of a squat. It is a full body exercise that prevents rotation. Think of rotation as an unwanted force such as when you are carrying two bags where one is heavier than the other. If your body is strong, you can handle the weight difference without injuring yourself or feeling any pain or soreness.

Steps
1. Loop a resistance band around a pole or squat rack, at waist level. Feet shoulder width apart. Stand straight but do not lock your knees.
2. Stand at a distance where the band is taut, grasping it in both hands at your chest.
3. Hold the band at chest height and sit down into a squat stance.
4. Press your hands out in front of you, keeping it at chest level, bracing your core. As you do so, exhale.
5. Bring your hands back to your chest.
6. Return to standing, inhaling as you return to starting position.
7. This counts as one rep. Repeat.
8. Turn and do the same facing the other direction.

NOTE: Do not allow yourself to rotate during this exercise. Keep your hands straight. Do not allow them to give in to the band. Keep your hips and shoulders facing forward. The deeper you go into a squat, the harder it will be often to maintain your core stability and limit any excessive back arch or twist of your trunk.

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How to do a Split Squat Pallof Press

How to Perform a Split Squat Pallof Press from TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise helps stabilize your core with the added challenge of holding a split squat. It is a full body exercise that prevents rotation. Think of rotation as an unwanted force such as when you are carrying two bags where one is heavier than the other. If your body is strong, you can handle the weight difference without injuring yourself or feeling any pain or soreness.

Steps
1. Loop a resistance band around a pole or squat rack, at waist level. Feet shoulder width apart. Stand straight but do not lock your knees.
2. Stand at a distance where the band is taut, grasping it in both hands at your chest.
3. Hold the band at chest height and step back into a split squat stance with the feet slightly wider than hip width.
4. Press your hands out in front of you, keeping it at chest level, bracing your core. As you do so exhale.
5. Hold for a few seconds, then bring your hands back to your chest, inhaling as you return to starting position.
6. This counts as one rep. Repeat.
7. Turn and do the same facing the other direction.

NOTE: Do not allow yourself to rotate during this exercise. Keep your hands straight. Do not allow them to give in to the band. Keep your hips and shoulders facing forward.

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How to do a 4 Point Kneeling Position

How to perform a 4 Point Kneeling Position with TurnFit Personal Trainers and guest Kennedy Hindley

This position is a prerequisite to some of the more advanced movements. Ensuring you have your positioning correct, means you will be more efficient and reduce the risk of injury.

Steps
1. On all fours, your hands should be directly underneath your shoulders and knees directly beneath the hips. Your arms should be fully lengthened but avoid locking your elbows. Your hands are pushed into the ground.
2. Your spine should be in a neutral alignment. Make sure your spine is straight. Adjust your hips and neck as necessary. It is often good to have someone else check that your spine is completely straight.
3. Press your hands into the ground and rotate your elbows forward.
4. Pull your shoulder blades into your back pockets.
5. Hold.

NOTE: Your chest and the front of your shoulders should be open without tension in the neck area.

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How to do a Weighted Banded Psoas March

How to perform a Weighted Banded Psoas March with TurnFit Personal Trainers and guest Kennedy Hindley

This exercise adds weight and complexity to a foundational core stability and strengthening program. A more advanced version of the psoas march, it protects the lower back while engaging the hip flexors. People with tight hip flexors will benefit from building up to this exercise and using it to keep their hip flexors strong and flexible for better movement.

Steps
1. Lie face up. Bring our legs to tabletop position, knees bent and lower legs parallel to the floor. Place a band around your feet.
2. Fully extend your arms above you in line with your shoulders while holding a plate.
3. Breathe into your lower abdomen to stabilize your lumbar spine.
4. Move the feet outward creating tension while holding a plate. Tuck your chin in to raise your head to look at your feet.
4. Brace core while you reach one leg out against the banded resistance as though you will straighten the leg but not allow it to touch the floor.
5. Bring it back to the starting position.
4. Repeat alternating legs.

NOTE: Do not allow your rib cage to lift as you move your leg. Maintain contact of your back to the ground.

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How to do a Dead Bug Lateral Pallof Press

How to Perform a Dead Bug Lateral Pallof Press with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise will help strengthen and stabilize your core, engaging each side of your core. By keeping your lower back on the ground you are minimizing pressure on the back.

Steps
1. Loop the midpoint of a resistance band around a pole or squat rack, about 2-3 feet off the ground.
2. Lie on your back 2 or 3 feet from and facing sideways (lateral) to the anchor point of the band, and clasp your hands together around the band. Arms bent hold the band right next to your rib cage.
3. Make sure you have a neutral alignment of your spine along the ground. Breathe, drawing air into your lower abdomen.
4. Raise your legs so that your hips and knees are both bent 90 degrees. .
5. Press your arms away from your rib cage. Keep your back in contact with the ground.
6. Move your arms back down.
7. Repeat.
8. Face the other way and repeat.

NOTE: During this contralateral movement, think about moving your arms back and forward in the middle of the shoulders without rotation.

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How to do a Glute Bridge Pallof Press

How to Perform a Glute Bridge Pallof Press with TurnFit Personal Trainers and Guest Kennedy Hindley

This is a great combination exercise that engages your core, especially your obliques, and your glutes. Another excellent ab and booty exercise.

Steps
1. Assume a supine position and attach a handle to a cable stack at chest height.
2. Bridge your hips to an extended position, hold the handle to your chest and allow the knees to remain bent with the feet flat.
3. Press the handle vertically to extension as you exhale.
4. Return to the starting position as you inhale.
5. Repeat, maintaining the glute bridge the entire time.
6. Do the same on the other side.

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How to do a Side Plank Star

How to Perform a Side Plank Star with TurnFit Personal Trainers and Guest Kennedy Hindley

A side plank has multiple benefits and shouldn’t be overlooked. It is a total body workout that strengthens your core, arms, and legs. It also improves your balance. This version of the side plank adds a challenge that further improves your balance.

1. Lay on your side with your forearm flat on the floor, bottom elbow lined up directly under your shoulder and both legs extended out in a long line.
2. Engage your core and lift your hips off the floor, forming a straight line from your head to your feet.
3. Hold your core tight and lift your right arm and leg towards the ceiling very slowly to create a star shape.
4. Hold.

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How to do a Side Plank

How to Perform a Side Plank with TurnFit Personal Trainers and Guest Kennedy Hindley

A side plank has multiple benefits and shouldn’t be overlooked. It is a total body workout that strengthens your core, arms, and legs. It also improves your balance.

1. Lay on your side with your forearm flat on the floor, bottom elbow lined up directly under your shoulder and both legs extended out in a long line.
2. Engage your core and lift your hips off the floor, forming a straight line from your head to your feet.
3. Hold.

NOTE: Your feet can either be staggered for more stability, or stacked for more of a challenge.

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How to do a Kneeling Side Plank March

How to Perform a Kneeling Side Plank March with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise is a variation of the side plank. It is a great exercise to work your core, hips, shoulders, and back.

1. Lie on your right side on an exercise mat with your left leg lying directly over your right leg and bend your knees to a comfortable position.
2. Raise your upper body to support yourself on your right arm, your right elbow should bend to 90 degrees and be positioned directly under your shoulder.
3. Align your head with your spine and keep your hips and lower knee in contact with the exercise mat.
4. Exhale, gently contract your abdominal/core muscles to stiffen your spine and lift your hips off the mat, but keeping contact with your knee, and head aligned with your spine.
5. Bring your bottom knee toward your chest, and hold for two seconds.
6. Return to starting position.
7. Repeat.

NOTE: Do not sway forward or backward or let the rib cage sag while marching in this position.

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How to do a Deadbug Arm and Leg Reach

How to perform a Deadbug Arm and Leg Reach with TurnFit Personal Trainers and guest Kennedy Hindley

This version of the deadbug is challenging as while maintaining your spine alignment and not allowing your back or rib cage to lift, you are moving both your arms and legs. This offers improved anterior core stability and helps correct anterior pelvic tilt which will improve your functional movement. Start with simple deadbug exercises and move up to this one as you gain control of your core.

Steps
1. Lie face up with arms fully extended above us in line with your shoulders. Bring our legs to tabletop position, knees bent and lower legs parallel to the floor. Lift your head off the ground so you are looking at your feet.
2. Breathe into your lower abdomen to stabilize your lumbar spine.
3. Brace your core and reach your left arm up and behind head while your right leg straightens but doesn’t touch the floor. Do not allow your rib cage to lift as you move your leg. Maintain contact of your back to the ground.
4. Return to starting position and repeat on the other side to complete one rep.
5. Repeat alternating legs.

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How to do a Dead Bug Alternating Psoas March

How to perform a Dead Bug Alternating Psoas March with TurnFit Personal Trainers and guest Kennedy Hindley

This exercise is a great way to strengthen your hip flexors while giving them a stretch to improve or maintain range of motion. If you have tight hip flexors and many of us do, this exercise is for you.

Steps
1. Lie face up with arms fully extended above us in line with your shoulders. Bring our legs to tabletop position, knees bent and lower legs parallel to the floor. Place a band around your feet.
2. Breathe into your lower abdomen to stabilize your lumbar spine.
4. Move one foot out as though to straighten it. Brace core while we reach one leg out against the banded resistance. Do not allow your rib cage to lift as you move your leg. Maintain contact of your back to the ground.
5. Bring it back to the starting position.
4. Repeat alternating legs.

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How to do a Dead bug Alternating Arm Reach

How to perform a Dead Bug Alternating Arm Reach with TurnFit Personal Trainers and guest Kennedy Hindley

This exercise adds a bit of complexity to supine diaphragmatic breathing. This core exercise helps build the foundation for good form while we are moving. This is an excellent exercise for runners.

Steps
1. Lie on your back on a flat surface with your head comfortably elevated.
2. Lift your bent legs until your knees are in line with your hips. Lift your arms until they are at a right angle with the floor with your hands over your shoulders.
3. Tuck in your chin and lift your head off the ground so our eyes are looking at our feet.
4. Use diaphragmatic breathing and slowly reach one arm behind you until it aligns with your ear. Keep your back on the ground.
5. Return your arm to the starting position.
6. Repeat with alternating arms.

NOTE: Keep your back flat on the ground. There will be a tendency to arch the back as you lift your legs. Let your abdominal do the work, rather than your back.

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