Summary

1. Lat pull down
2. Serratus Push

Lat Pull Down

Equipment

  • 1 x Resistance Band
  • 1 x Fixed Point

Preparation

Fix the resistance band to a stable point above head height, for example a hook or beam. If this fixation point is not high enough, it is possible to conduct this exercise on you knees or in a sitting position.

Grab the ends of the band in each hand.

Conducting the exercise

Keep you shoulders relaxed during the whole exercise.

Starting position: Arms stretched upwards above your head, band slightly stretch.

Pull the resistance band down until your elbows are as far behind your back as possible. Make sure that your shoulders are in the right position and that your back is contracting. If this is motion doesn’t occur, refocus on your posture and choose a lower strength resistance band.

Controlling the movement when the tension is released is just as important as pulling the band correctly.

At the end of the movement, you can raise your shoulders again before starting your next repetition.

Aim to perform between 10-12 repetitions.

Difficulty: 3/5

Isolated muscles: Back

Objectives: Develop strength in your back and latissimus muscles in order to perform more difficult exercises later.

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Serratus Push

Equipment

  • 1 x Resistance Band
  • 1 x Yoga Mat

Preparation

Pass the resistance band around your back and grip the ends of the band. Adjust your grip in each hand so that the resistance is high when your arms are fully extended. The more the band is stretched in the starting position, the more intensive your exercise will be. The band will exert a greater force at the end of your movement.

Conducting the exercise

Start in a press up position with your arms outstretched and your hands slightly wider than your shoulders. The ends of the resistance band are then held to the ground by the pressure of your hands.

Pull your chest up and keep your shoulders back. Contract your abdominal muscles to optimise the exercise.

To begin, bend your arms back and then return to the starting position. The end of your movement will be more intensive due to the resistance of the band.

Difficulty: 4/5

Isolated muscles: Pectoral, triceps, anterior deltoids, dorsal and biceps.

Tip: Use slow movements to promote a good position when performing the exercise.

Summary

  1. Overhead press with resistance band
  2. External shoulder rotation
  3. Seated row with resistance band

Overhead Press With Resistance Band

Equipment:

1 x 2M Resistance Band

Preparation

Grab the end of the band, one in each hand and place both feet on the middle of the band. Pass the band behind your elbow to secure the movement.

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Conducting the exercise

Your shoulders should be relaxed and pulled down.

Extend your arms above your head and hold the position for 2 seconds. Return to the starting position, controlling the return of the band.

Your abdominals must be contracted and your back must remain in a neutral position.

Difficulty: 3/5

Isolated muscles: Deltoides, triceps and trapezius

Objectives: Strengthen your entire abdominal area and glutes effectively.

Repetitions: 3 Rounds of 15 repetitions

Breathing: Exhale when the arms are stretched and then inhale when you release the tension.

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External Shoulder Rotation

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Equipment:

1 x 1.2M Resistance Band
1 x Yoga Mat

Preparation

Grab the end of the band, one end in each hand and place both feet on the middle of the band. Pass the band behind your elbow to secure the movement.

Conducting the exercise

Your shoulders should be relaxed and pulled down.

Extend your arms above your head and hold the position for 2 seconds. Return to the starting position, controlling the return of the band.

Your abdominals must be contracted and your back must remain in a neutral position.

Difficulty: 5/5

Isolated muscles: Shoulders, scapular, deltoids

Objectives: Strengthen your entire abdominal area and glutes effectively.

Repetitions: 2 Rounds of 10 repetitions. Keep the control by slowing down the movement and by using a low resistance

Breathing: Breathe slowly. This exercise is more about movement control  than a strength exercise.

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Seated Row With Resistance Band

Equipment:

1 x 1.2M Resistance Band
1 x Yoga Mat

Preparation

Start by getting into a sitting position with your legs stretched out (or slightly bent if you prefer). To create resistance, place the band around your feet and get into position. Your back must be straight with arms bent at a 90 degree angle at the end of the movement.

In this exercise, it’s crucial to keep your shoulders down and body stable.

Conducting the exercise

During this exercise, only your shoulders should be working. The rest of your body should be locked in position.

When in the starting position, pull the band back simultaneously with both arms. Keep going until your elbow is at a 90 degree angle.

Make sure to keep your back straight without collapsing

Difficulty: 2/5

Isolated muscles: Shoulders

Objectives: Target the top of your shoulders, control the movement and maintain your posture.

Breathing: Exhale when you’re pulling the band back and inhale when releasing the tension.

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Follow the story of James Dasaolu, two time Olympian and the second quickest British 100m athlete of all time, chasing his dream to win Gold at Tokyo 2020.

James has been to the finals of the World Championships and was the European Champion in 2014. James has amassed several British medals, via indoor and outdoor competitions, and came runner up in the European Indoor Championship in 2013.

After rupturing his Achilles tendon in November 2018, James required expensive career saving surgery. Financial support came from the British public via a crowd-funding campaign and allowed immediate treatment to take place.

A few months on from his surgery, James talked to us about his recovery and motivation to get fully fit in time for Tokyo 2020.

As a full time athlete, husband and father, James has needed to engage in paid jobs outside of athletics to help to support his dream. As an Athlete, James relies on his body and fitness to provide an income. His dedication to the sport, his family and his dream are why everyone at Meglio is fully behind James and we can’t wait to see him racing again at Tokyo 2020!

If you would like to donate and help support James achieve his dream, please use the link below.

Donation Link: https://www.gofundme.com/james-dasaolu-treatment

We thank you for supporting James on his journey to recovery! #ROADTOTOKYO

Summary

  1. Side leg raises with resistance band
  2. Glute exercise side lying clams
  3. Glute bridge

Side Leg Raises With Resistance Band

Equipment:

1 x Resistance Band
1 x Yoga Mat

Preparation

Lie on your side, bend your leg that touches the floor by 90 degrees in order to have a stable support. Tie a knot with your resistance band to make a circle and then place your legs inside this circle. The band must be placed just above your knees.

Conducting the exercise

Lock your hips and place in line with your body.

Lift your leg, keeping it straight and in line with the body. Hold the position for a a few seconds and then release the tension slowly. In order to optimise the exercise, your legs should not touch each other at the end of the movement.

You should start to feel your thigh and buttock muscles working.

In order to optimize the exercise, place your hand on your hip to control the movement and ensure that only your buttock is working.

Difficulty: 5/5

Isolated muscles: Buttocks, thighs & abdominal muscles

Objectives: Strengthen your entire abdominal area and glutes effectively.

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Glute Exercise – Side Lying Clams

Equipment:

1 x Resistance Band/Resistance Loop
1 x Yoga Mat

Preparation

Lie on your side and bend both your legs to 90 degrees in order to create a stable support. Tie a knot in your resistance band in order to make a continuous loop and place your legs inside this circle. The band must be placed just above your knees.

Conducting the exercise

Your hips must be placed in line with your body.

Lift your leg whilst keeping the rest of your body still. Keep your feet together. Maintain the position for a short while before slowly releasing the tension. Aim to avoid your legs touching each other at the end of the movement.

You will start to feel your glutes and thighs working.

In order to optimise the exercise, place you hand on your hips to help control the movement and ensure the stability of your body.

Difficulty: 4/5

Isolated muscles: Glutes

Objectives: Strengthen the buttocks and in particular the middle buttocks and limit the risk of injuries for knees and hips.

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Glute Bridge

Equipment:

1 x Resistance Band/Resistance Loop
1 x Yoga Mat

Preparation

Lie down on your back and bend your legs to 45 degrees in order to have a stable support. Tie a knot in your resistance band to make a loop and place your legs inside. The band must be placed just above your knees.

Conducting the exercise

Keep your knees, legs and hips in line with your body

Lift your hips in order to perfectly align them with your thighs. Maintain the position for 6-7 seconds and slowly release without touching the floor. Your resistance band will give you more stability and more control your movement.

Difficulty: 3/5

Isolated muscles: Glutes & Abdominal Muscles

Breathing: Strengthen the buttocks and in particular the middle buttocks and limit the risk of injuries for knees and hips.

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What are Hand Massage Eggs used for?

Created to help improve grip strength, finger strength, thumb strength and fine motor skills, Hand Massage Eggs are available in three different resistance strengths; perfect for training and rehabilitation purposes.

Hand Massage Eggs are available in the following resistance strengths:

  • Soft (Red)
  • Medium (Green)
  • Firm (Blue)

Egg Dimensions:

  • H5.6cm x W4cm

Lightweight and compact, our massage eggs can be used at home, in the office or on the move. Whether you want to improve your overall grip strength, recover after injury or use as part of a sports training program, this is the product for you. 

What exercises can be performed with Meglio Hand Massage Eggs?

We include an exercise guide with each set of Hand Massage Eggs, detailing the following exercises below:

  1. Finger Abduction
  2. Finger Pinch
  3. Palmer Pinch
  4. Full Grip

Benefits of using Meglio Hand Massage Eggs:

  • Increase grip, finger and wrist strength
  • Increase blood flow to hands
  • Reduce inflammation in hands
  • Supports recovery from carpal tunnel and tennis elbow
  • Improve dexterity
  • Wrist pain relief
  • Stress relief

Who should use this product?

  • Climbers
  • Gymnasts
  • Racket sports players (Tennis, Badminton, Squash)
  • Golfers
  • Office workers
  • Gym goers