hey what's up everyone morey croson here and today we're going to be going over 15 famine exercises
that you're able to do at home I know a lot of you guys have bans and so I wanted to make this video
today so you're able to continue to workout while you're at home so I have two different types of
bands here and you know so I'm gonna just start with the first one which is gonna be shoulder
external rotation so elbow the same height as my shoulder and I'm just going through external
rotation this one's fairly basic here just make sure you're keeping your core on they're not in
too much extension as you're going through and then the next thing is to put that elbow tucked
and also going through shoulder extension just having your elbow down here next one's gonna
be overhead press for this what I'm going to use this one here I want to make sure that the
band is really a little bit below me here so I'm getting more of a pull upwards I have both
my palms facing straight ahead I'm making sure I've getting a good pull from the band and I'm
just pressing straight up overhead and again making sure that my core is staying nice and
tight the next one I'm going through is shoulder extension so for this one I'm going to be keeping
my my core turned on and I'm pulling all the way back right as I'm pulling back I really want to
keep my mid back in my head staying as tall as I can as I'm going through and doing the pull on on
each one next one's gonna be shoulder retraction so from there I'm gonna go from here and pulling
all the way back really squeezing my shoulder blades together as I'm pulling back okay and
from there I'm going to go with an overhead pull so then I'm going to lower this down a little bit
more and similar like I've been doing now I'm just gonna be here and I'm pulling up overhead like you
truly let me get my head my hands to my head gives my core on as I'm doing my pull on each one the
next one's gonna be shoulder internal rotation so now I'll go back to using this one so I'm here I
got my elbow the same height as the shoulder and I'm pulling down now okay this one you
can probably get a little bit more weight on it this one's really good for you no going back get
plenty of internal rotation during the throat and there same type of thing here where I'm getting
this internal rotation keeping that elbow closed pulling my hand all the way I'm bending my elbow
the entire time I'm doing this exercise and then from there we're gonna go into chest flys okay so
just wasn't going to be here you can go ahead and stagger your stance as you're doing these okay and
you're just pulling really squeezing your chest there at the end just making sure that you're
able to get plenty of range of motion through the chest getting your elbows as far through it's not
really about the hands as vania when you get through elbows all the way forward and through
the next one's gonna be one arm extension so similar to the one we're doing before right
now I'm just gonna be off to the side okay and I'm just pulling right off to the side like so
okay and then from there I'm going to be going into one arm retraction so now I'm pulling all
the way across I'm holding it here you can hold it here as well it's just a matter of you know
difficulty I like holding it here it's a little bit more difficult when I hold it from here from
here right now look but untangled throws waiting for that to happen I have a next one's going to be
shoulder abduction so now I'm just going to take this and I can again use either one for this I'm
just gonna stand on the band and from there I'm just going to lift right up to the side do that
for a few times and then I'm going to do the same thing place shoulder flexion where I'm just going
and I'm just pulling straight up in front making sure that my palms are facing down the whole time
next one's gonna be a overhead serratus exercise what it's called so from here I'm going to beat
up overhead I'm gonna allow myself to kind of get pulled back a little bit beeping Michael
I'm just pulling from that position this is that initial as you're starting to throw that
first initial movement as you're coming out make sure your pinkies are facing forward on this one
right not your palms I mean your pinkies facing forward to really make sure you're targeting that
serratus and the last one here I'm just going to use that this is going to be a one-armed hip
to Haag movement so what i'm doing here is i'm i had the band I had my palm facing straight
ahead and I'm coming straight up overhead right so I'm just going right through this motion hit
the head keeping my arm moving in a straight line as the band is trying to pull me forward alright
so those are 15 banded exercises for you to do at home and if you guys want to sign up for any
of our resume sessions breakdowns anything like this I think it's a great time to do it right
now continue to work on your mechanics continue to get better hope you all are safe and we'll talk to