October Week 1 Exercise and Stretch

October Week 1 Exercise and Stretch

Close grip chin up

• Find a pull-up bar and assume an overhand narrow-width grip.
• Bracing through your core, lift yourself up until your chin is over the bar, trying to get as high as possible. Cue yourself to pull your chest to the bar to ensure full height. Descend all the way to full extension as this will engage more of the shoulder stabilizers and muscle mass of the back.
• Do not swing your body up to the bar. It will change the movement pattern and should functionally be considered a different exercise. While useful in other contexts - swing and momentum are inappropriate here.

Seated Bent-Knee Biceps Stretch

• Sit on the floor with your knees bent and your feet flat.
• Place your palms on the floor behind you. Your fingers should be pointed away from your body. Distribute your weight evenly between your feet, seat and arms.
•  Without moving your hands, slowly slide your bottom forward toward your feet until you feel a nice stretch in your biceps. Don't arch or round your back and maintain a neutral neck and spine throughout. 
• Hold for 20 to 30 seconds then return to starting position. Repeat two more times.