Fitness Training To Help Restore Your Body And Revitalize Your Life.

Exercise Technique Gallery

TM Digman Fitness. All rights reserved.

Core Activation

Level 1: Manual Anti-Rotation

  • Perform 1 set of :30 hold for each partner
  • Great for activation of the core before routine
  • While kneeling, squeeze foam roll or anyequivalent object between knees
  • Resist rotation as partner attempts to rotate your torso both directions

Level 2: Kneeling Band Anti-Rotation

  • Perform 1 set of :30 hold on each side
  • Great for activation of core muscles and chest for better body control

Level 3: Kneeling Band Anti-Rotation+ Punch

  • Perform 1 set of :30 hold on each side
  • Great for loosening up hip flexor
  • Spit your stance, squeeze glute and tilt pelvis forward

Level 4: Kneeling Band Anti-Rotation+ Twist

  • Perform 1 set of :30 hold on each side
  • Great for total core activation before strength training
  • keep tight as you twist with control

Prone Plank

  • Perform 1 set of :30 hold on each side
  • Great for loosening up hip flexor
  • Spit your stance, squeeze glute and tilt pelvis forward

Side Plank

  • Perform 1 set of :30 hold on each side
  • Great for loosening up hip flexor
  • Spit your stance, squeeze glute and tilt pelvis forward

Glute Bridge/Hip Ups

  • Perform 1 set of :30 hold on each side
  • Great for loosening up hip flexor
  • Spit your stance, squeeze glute and tilt pelvis forward

Supermans

  • Perform 1 set of :30 hold on each side
  • Great for loosening up hip flexor
  • Spit your stance, squeeze glute and tilt pelvis forward

Upper Body

Pushups

  • Keep shoulder blades down and back
  • Tighten Lats
  • Hands shoulder width apart
  • Keep elbows slightly tucked

Dumbell/Bar Row

  • Keep shoulder blades down and back
  • Tighten Lats
  • Hands shoulder width apart
  • Keep elbows slightly tucked

TRX Inverted Row

  • Keep shoulder blades down and back
  • Tighten Lats
  • Hands shoulder width apart
  • Keep elbows slightly tucked

Pullups/Pulldowns

  • Keep shoulder blades down and back
  • Tighten Lats
  • Hands shoulder width apart
  • Drive shoulder blades down and back while pulling

Dumbell Shoulder Lateral Raises

  • Raise up shoulder height
  • Keep elbows soft
  • Hands facing down

Dumbell Rear Delt Lateral Raises

  • Perform in hinged position
  • Keep elbows soft
  • Hands facing down

Shoulder External Rotations

  • Keep Elbow tight to body
  • Rotate around elbow
  • Keep wrist locked

Med Ball Slams

  • Keep Core Tight
  • Extend hips and drive hips back to initiate snap

Lower Body

Squat

  • Keep chest up and core tight
  • Inhale, descend pushing weight back to heels
  • Use modifications if needed

Lunge

  • Keep chest up and core tight
  • Inhale, descend pushing weight back to heels
  • Use modifications if needed

Step Ups

  • Keep chest up and core tight
  • Inhale, descend pushing weight back to heels
  • Use modifications if needed

Deadlift

  • Keep chest up and core tight
  • Inhale, descend pushing weight back to heels
  • Use modifications if needed
  • Stick butt out first and keep weight against body

Kettlebells

Turkish Getup

  • Keep chest up and core tight
  • Inhale, descend pushing weight back to heels
  • Use modifications if needed
  • Make sure to keep weight locked out

KB Swing

  • Keep chest up and core tight
  • Exhale as you drive hips
  • Let gravity take KB down
  • Keep back flat while hinging

Kettlebell Clean

  • Keep chest up and core tight
  • Exhale as you drive hips
  • Let gravity take KB down
  • Keep back flat while hinging

Kettlebell Snatch

  • Keep chest up and core tight
  • Exhale as you drive hips
  • Let gravity take KB down
  • Keep back flat while hinging