Due to the new restrictions, OneUp Fitness will be available to you by VIRTUAL SESSIONS ONLY. Our facilities will be closed until May 20th. We appreciate your loyalty and patience.

Exercises

These exercises focus on different parts of the body where pain and stiffness are commonly found.

Each video demonstration is performed by a One Up Fitness physiotherapist or RMT. These exercises are safe and if done properly will result in pain relief and a greater fluidity of movement.

Feel free to subscribe to the One Up Fitness YouTube channel, as we continuously add helpful physio & massage demonstrations to help you heal at home.

AB Crunch w. Bands

Ab workout at home targeting muscle groups:
Abdominals
Obliques (side of abdominals)
Hip Flexors

Bicep Curl w. Bands

Resistance band arm workout targeting these muscle groups: I'll let you guess 🙂

Chest Flye & Chest Press

Chest workout with bands targeting these muscle groups:
Pectoralis Major and minor (Chest muscles)
Anterior and medial deltoids (front and middle shoulders)
Triceps (back of arms)

Deadlift w. Bands

Resistance band deadlift targeting muscle groups:
Erector Spinae (Lower back muscles)
Glutes (buttocks)
Hamstrings (back of thigh)

Full Body Squat w. Bands

Full body squat with bands targeting these muscle groups:
Glutes (buttocks)
Quads and Hamstrings (thighs)
Hip Flexors & Extensors
Calves (to a lesser extent)
Torso muscles (secondary - as stabilizers)

Hamstring Curl w. Bands

Target Muscle Groups:
Hamstrings (back of thigh)

Hip ABduction w. Bands

Gluteus medius & minimus (deeper buttocks / hips muscles)
Lateral Quads (outside of thighs)

Hip Flexion w. Bands

Target Muscle Groups:
Hip Flexors (front of hips)

Hip ADDuction w. Bands

Hip adductor exercises targeting these muscle groups:
Hip Adductors (inner thigh/groin)

Hip Extension w. Bands

Hip extension exercise targeting these muscle groups:
Glutes (buttocks)
Hamstrings (back of thigh)

Leg Extension w. Bands

Leg extension with elastic bands targeting these muscle groups:
Quadraceps (top of the thighs)
Great exercise for knee strength and stabilization

Pull Down w. Bands

Pull downs with bands targeting these muscle groups:
Latissumus Dorsi (AKA 'the lats' - big, V-shaped muscles in back)
Rear Deltoids (back of the shoulders)
Trapezius (AKA 'the traps' - Diamond-shaped muscle in middle to upper back)
Biceps
Gripping muscles

Pullover w. Bands

Pullover resistance band targets these Muscle Groups:
Latissimus Dorsi (AKA "lats" - big, V-shaped back muscles)
Rear Deltoids (back of shoulders)
Triceps (to a smaller extent)

Rear Flye & Row w. Bands

Rear flye targeting these muscle groups:
Rear Deltoids (back of the shoulders)
Trapezius (upper back muscles)
Biceps
Gripping muscles

Seated Shoulder Press w. Bands

Muscle Groups worked:
Deltoids (shoulders)
Triceps (back of arms)
Upper Trapezius (neck muscles)
Upper Pectoralis (upper chest)

ONE UP FITNESS – BEDFORD

50 Gary Martin Dr. Unit 230
Bedford, NS B3J 3T1

Phone: (902) 405-3661

Web: https://oneupfitness.ca

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ONE UP FITNESS – HALIFAX

1535 Dresden Row, Unit 210
Halifax, NS B3J 3T1

Phone: (902) 405-3661

Web: https://oneupfitness.ca

Click here to see reviews

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