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Category: Exercises

Bird dog

Bird dog Bird dog is one of the best core strengthening exercises. Mayara Nishi Personal Trainer and Coaching

90 90 hip mobility exercise

90/90 hip mobility exercise 90/90 hip mobility exercise with leg extension. Mayara Nishi Personal Trainer and Coaching

Shoulder YTW on the wall

Shoulder Y/T/W on the wall Shoulder Y/T/W on the wall is a great exercise to warm up your shoulders (rotator cuff).Keep 3 points of contact on the wall at all times: wrists, elbows and shoulder blades. Mayara Nishi Personal Trainer and Coaching

Assisted hip airplane

Assisted hip airplane Assisted hip airplane helps on improving hip mobility. Mayara Nishi Personal Trainer and Coaching

Pike Push-up

Pike Push-up How to perform a pike push-up:1-Start from a plank stance and bring feet towards the hands; 2-Hands and head on tripod position;3-Touch the crown of the head on the floor (or mat if you need to scale this down);4-Finish the movement by pressing into the floor and locking the arms.Great exercise for shoulder […]

Scapular Pull-up

Scapular Pull-up How to perform a scapular pull-up: -Keep arms straight;-Pull the shoulders aways from the ears and relax into the dead hang again;-You can perform the movement upward and downward or add shoulder rotations to work other ranges of motion.Great exercise for shoulder activation and shoulder health in general. Mayara Nishi Personal Trainer and […]

Push up progression

Push up progression These are some ways to adapt your push-ups if you are still learning and gaining strength.1- Bench push-up (or elevated push-up)2- Knee push-up 3- Full range of motion push-up Mayara Nishi Personal Trainer and Coaching

Double under

Double under How to perform double unders: Jump higher than you usually do on single unders, stay light on your feet, slight bent your knees, eyes forward and torso upright. Move the wrists fasters and pass the jump under you feet twice in one jump. Great exercise to get your heart rate up quickly and […]