Step 1: Begin by stepping on a band with both feet, keeping your feet slightly inside shoulder-width apart. The band should be centered under your shoes, and your knees should be slightly bent.
Step 2: Place the other end of the band around your neck (you will have to bend over to do this). Grab the band with both hands, with your hands level with your thighs. Your back should be flat and level with the floor. Also keep your chest up as much as possible. This is the starting position.
Step 3: Keeping a very slight bend in your legs, and keeping your glutes and hips back, raise out of the bottom. The tension in the bend will increase as you get more upright. Continue to keep your chest up and look ahead as you stand up as much as possible.
Step 4: After you reach the top of the movement and you are nearly straight, hold for a split-second at the top. From there, return to the starting position in a controlled manner, making sure you are aware of the band tension on the way down.
Step 5: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and remove the band from around your neck. Heavier bands can be used on next sets if desired.
Benefits:
Good Mornings are a premier exercise for building up muscles and strengthening your lower back, hamstrings and glutes.
With bands, it’s a great way to learn the movement without using heavy weight but still getting great benefits for your lower back, hamstrings and glutes.
Band good mornings are also great for prehab/rehab work for an injury to this area, or as a perfect way to get these bodyparts warm for a squat and/or deadlift movement.
Remember to push your hips and glutes back throughout the movement, keeping your chest up and looking straight ahead.
Step 1:Grab a rope and sit on the floor with your knees bent and the rope between your legs. One arm will be higher than the other on the rope. Step 2:Grasping the rope tightly with your palms facing each other, pull up with one hand, bending your elbows and moving up the rope. Keep your legs bent while doing the movement and also keep your...
Step 1: Stand facing the machine with the bar attached to the pulley just above your head. Your feet should be about shoulder-width apart with your knees slightly bent. Step 2: Grab the bar and wrap your thumbs around it tightly with your palms facing away from you. Your hands should be about shoulder-width apart. Keep your back straight...
Step 1: Attach the Single Handle attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the Single Handle attachment tightly with one hand and with your palm facing forward. Your thumbs should be...
Step 1: Attach the Rope attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the Rope attachment tightly with your palms facing forward.. Your thumbs should be wrapped around the rope, while...
Step 1: Attach the V-Bar Handle attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the V-Bar Handle attachment tightly with your palms facing each other.. Your thumbs should be wrapped around...
Step 1: Attach the Pulldown Bar attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the pulldown bar attachment tightly with your palms facing you. For an underhand grip, your hands should be...
Step 1: Attach the Pulldown Bar attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the pulldown bar attachment tightly with your palms facing forward. For a narrow grip, your hands should be...
Step 1: Attach the Pulldown Bar attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the pulldown bar attachment tightly with your palms facing forward. For a wide grip, your hands should be as...
Step 1: Attach the Pulldown Bar attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the pulldown bar attachment tightly with your palms facing forward. For a wide grip, your hands should be as...
Step 1: After setting dumbbell near a flat bench, kneel over the side of the bench of placing your knee and hand of supporting arm on the bench. Your other leg should be positioned behind you for leverage. Step 2: Grasp the dumbbell firmly, wrapping your thumb around the dumbbell and your palm facing the bench. The leg that is not on the...
If you are not directed to the Trainer click HERE [1]
Links:
[1] http://musclepharm.com/trainer
[2] http://www.youtube.com/embed/2hUlHfJNHKM
[3] http://www.youtube.com/embed/niz_tOJ9Dks
[4] http://www.youtube.com/embed/vJf5R5wiTlQ
[5] http://www.youtube.com/embed/T_FaIGa7-4w
[6] http://musclepharm.com/exercise/rope-climps
[7] http://musclepharm.com/exercise/straight-arm-pulldown
[8] http://musclepharm.com/exercise/one-arm-pulldowns
[9] http://musclepharm.com/exercise/lat-pulldown-rope-attachment
[10] http://musclepharm.com/exercise/v-bar-pulldowns
[11] http://musclepharm.com/exercise/lat-pulldown-underhand-grip
[12] http://musclepharm.com/exercise/narrow-grip-pulldown
[13] http://musclepharm.com/exercise/lat-pulldowns
[14] http://musclepharm.com/exercise/wide-grip-pulldown
[15] http://musclepharm.com/exercise/one-arm-dumbbell-row
