How to STILL Train Your Back While Injured || Coaching Call w/ Client Wayne Woo

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How do you train while injured? Should you even exercise while you are hurt?
In today’s podcasts, my client Wayne is looking for ways to continue his Kettlebell and Home training while being injured with a “Golfer’s Elbow.” It is often described as a chronic or acute pain where the tendons of your forearm muscles and inside of your elbow are hurt while you move.

In today’s episode, Wayne Woo asks:
👉 How to Train Your Back Muscles without Stressing Your Shoulders
👉 Mindset to Deal with Overcoming Failures in Training Goals
👉 Don’t Overanalyze your Home Workouts

3 Essential Back Exercises for Serious Strength

Y Raise

Why Do It?

The Y Raises comes with a host of benefits from improving your shoulder mobility, helping you reduce your injuries, improving posture (especially for the deskbound population) and working out your back. 

How To Do It

  1. Stand with your feet shoulder-width apart. 
  2. Flex and tighten your abs 
  3. Bend your knee and stick your butt back (Like you are about to sit down on the edge of a high barstool)
  4. Start your hands in front of your knees with your thumbs sticking out and raise your arms creating a “Y” letter shape
  5. Raise your arms until you cannot pull them any further back 
  6. Keep your arms as straight as you can. 

Pull Over

Why Do It?

The dumbbell pull-over works your upper body muscles, including your latissimus dorsi (wing part of your back), your chest, triceps, rib cage, abs.  A truly overall upper body exercises when done to perfection. 

How To Do It

  1. Lay flat on your back with your feet on the ground
  2. Extend your arms in front of your chest like you are about to do a bench press
  3. Gently bring arms down to the floor without bending your elbows 
  4. Extend your arms and the weights  as close to the floor without touching
  5. Bring them back to your chest without bending your arms 

Band Pull Down

Why Do It?

This exercise will challenge your back muscles like the latissimus dorsi, biceps, middle of your back and shoulders. 

How To Do It

  1. Require a band attachment on a door, wall or ceiling and a strong band
  2. Start in neutral position 
  3. Straighten your arms and pull the bands down to your hips and bring them back up. 
  4. The slower you do the movement the better! 

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Intro/Outro By DJ Riz 

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