Fitness Videos

Split Level Pushups for Stronger Pecs, Shoulders and Triceps

Split Level Pushups for Stronger Pecs, Shoulders and Triceps

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Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring an advanced level chest exercise called a Split Level Pushup. I like to save this exercise for clients to transition them out of intermediate pushups and into something a little more advanced as the movement allows for lots of variation depending on skill level and strength.

Why Do a Split Level Pushup?

  • This exercise emphasizes strength in the body and helps create toned muscles.
  • Staggered Pushups are more advanced forms of a pushup because they require more core, shoulder and triceps stability in order to complete the movement.
  • Working on these muscle groups helps you build stability, strength and power in your upper body. This will allow you to have more functional mobility in your everyday life.

 How to Perform a Split Level Pushup:

  1. Come down into a normal pushup position with a straight back and toes firmly planted on the ground with your heels pointing towards the sky.
  2. Depending on skill and strength level, bring one hand up onto a surface that is higher than the floor- but continue to keep both hands shoulder-width apart.
  3. Lower yourself down as though you were performing a normal pushup, and press firmly through your hands to press yourself back into the starting position.
  4. Repeat this motion 10-15 reps on each side for 4 sets total.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

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Fitness Videos

Advanced Level TRX Leg Abduction Plank!

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring an advanced level exercise called a TRX Leg Abduction Plank. But not to worry, you don’t have to be perfect at this exercise right off the bat, practice makes perfect as we strive for proper form and achieve stronger, toned muscles in the process.

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Why Do a TRX Leg Abduction Plank?
• Motor control is increased in the body by strengthening the hip adductors. This means that your body moves more smoothly and effectively when performing bilateral and unilateral movements, such as lifting weights, rearranging furniture in the living room, or getting in and out of bed.
• Our hip adductors comprise almost ¼ of the total mass of our legs, meaning this isn’t a muscle group to overlook when working the leg muscles. These muscles work with our hip abductors to provide lateral (or side-to-side) stabilization of our hips.
• Also, the hip adductors are important for overall hip stability as well as pelvis and low back injury prevention.
• Improve your balance. You all know by now that I love exercises that increase balance, because it is so useful in our everyday lives. From simple tasks like getting out of bed in the morning, to walking down stairs, better balance means a better quality of life.
• The hip flexors and hip abductors will get a slight workout from this exercise, which will make them stronger for activities like running, walking or getting out of chairs.
• Motor control is also increased in the body. This means that your body moves more smoothly and effectively when asked to perform movements, such as lifting weights, rearranging furniture in the living room, or getting in and out of bed.
• Work multiple areas of the core at once. This move target the rectus abdominis, the transverse abdominis and hip flexors at the same time- so you get more accomplished during your workout.
• Improve your balance. You all know by now that I love exercises that increase balance, because it is so useful in our everyday lives. From simple tasks like getting out of bed in the morning, to walking down stairs, better balance means a better quality of life.
• Working on these muscle groups helps you build stability, strength and power in your upper body. This will allow you to have more functional mobility in your everyday life.
• This exercise emphasizes strength in the body and helps create toned muscles.
• Also the gluteus maximus, a prime muscle for hip extension, gets a good workout from this movement. The gluteus maximus is the largest muscle in the body, and the one most people are looking to shape and strengthen with the squat and deadlift. So just remember, strong glutes equal a shapely booty!
• And the IT Band, which is composed of elastic connective tissue called fascia, runs along the outside of the thigh from above the hip to below the knee. This tissue is very important because it allows the IT band to act like a giant spring to assist in walking, jumping or climbing.

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How to Perform a TRX Leg Abduction Plank:
1. Lower the straps on the TRX strap to mid-calf.
2. Come onto your hands and knees in a quadruped position and slip one foot into both foot cradles of the TRX strap with the top of your foot against the bottom of the foot cradle so the bottom of your foot is facing the sky. The other leg will remain out of the straps.
3. Come into a plank position on your hands with your foot in the TRX straps. The other leg will have to hover and support itself without the assistance of the straps.
4. Trying to move seamlessly and keeping the rest of the body still, abduct the leg not in the TRX straps out away from the body and then adduct it back parallel to the leg in the straps.
5. Continue moving in this manner for 12-15 reps and be sure to repeat for 3-4 sets total.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to my website at FeyFitness.com .

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,
Fey

Patreon: https://www.patreon.com/FeyFitness
Instagram: https://www.instagram.com/fey_fitness
Website: https://www.feyfitness.com

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