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1.One arm bent over row
Middle back is probably the second most ignored area on the body after lower back.
I see guys walking out of gyms with their shoulders so rounded that they probably couldn't lift a kilo using their middle back.
It's great to do bench press and flyes to make your chest and back look good but if you overwork/use these muscles it causes problems everywhere else.
Overworked pecs bring your shoulders forward and your middle traps aren't strong enough to pull them back.
So strengthening the area helps to improve your posture and can avoid getting tense shoulders/neck which obviously leads to those miagraines people get.
These muscles can get ignored so much, that they are severely weakened when people are older.
2.Straight legged deadlift - Now I'm guessing a lot of the boys here will play some sort of footy, so the hamstrings are probably worked a lot.
Doing this exercise helps lengthen the hamstrings, which takes a load of your lower back.
But I do warn this one isn't for a beginner and I'm a nazi when training people with this, correct technique is a must.
3.Calf Raises/Stretching - This one I know I suffer from personally, but even stretching this area helps massively.
Anyone that has excessive pronation/supination in the feet will struggle with pain in the lower leg and also feet(especially running).
I was suffering plantar fascia issues (I supinate excessively, meaning I walk on the outside of my feet) and within a few days of stretching my calves the pain disappeared.
This is also something girls in general need to pay attention to because high heels will put a lot of pressure on the calves and this can lead to knee issues.
That's 3 from me, feel free to add yours in.
Middle back is probably the second most ignored area on the body after lower back.
I see guys walking out of gyms with their shoulders so rounded that they probably couldn't lift a kilo using their middle back.
It's great to do bench press and flyes to make your chest and back look good but if you overwork/use these muscles it causes problems everywhere else.
Overworked pecs bring your shoulders forward and your middle traps aren't strong enough to pull them back.
So strengthening the area helps to improve your posture and can avoid getting tense shoulders/neck which obviously leads to those miagraines people get.
These muscles can get ignored so much, that they are severely weakened when people are older.
2.Straight legged deadlift - Now I'm guessing a lot of the boys here will play some sort of footy, so the hamstrings are probably worked a lot.
Doing this exercise helps lengthen the hamstrings, which takes a load of your lower back.
But I do warn this one isn't for a beginner and I'm a nazi when training people with this, correct technique is a must.
3.Calf Raises/Stretching - This one I know I suffer from personally, but even stretching this area helps massively.
Anyone that has excessive pronation/supination in the feet will struggle with pain in the lower leg and also feet(especially running).
I was suffering plantar fascia issues (I supinate excessively, meaning I walk on the outside of my feet) and within a few days of stretching my calves the pain disappeared.
This is also something girls in general need to pay attention to because high heels will put a lot of pressure on the calves and this can lead to knee issues.
That's 3 from me, feel free to add yours in.
