Pull Ups, Incline Rows, Bat Wings, and Jump Rope – Day 13 of Fitness in Recovery

To make progress in our overall fitness it is important to regularly learn new skills. In today’s workout we are learning how to properly do pull ups and use the jump rope. Mastering this skill will help with balance, coordination, and can be a great cardio exercise.

Daily Workout Routines From a Personal Trainer

I’m Trevor, the personal trainer at Morningside Recovery. I will be showing you pull ups, incline rows, bat wings, and how to jump rope. It’s great to push yourself, but you should also know your limits. Safety is the most important thing when working out. Always wear closed toed shoes, eat whole/nutritious foods throughout the day, and make sure to stay hydrated! Let’s get started with Day 13 of fitness:

Part One: Stretching

Spend 5-10 minutes stretching before jumping into your workout. Stretching increases blood flow to your muscles, decreases your risk of injury, and improves your performance overall. Breathing will help you go further into stretches.

Box Stretch

This is one of my favorite movements for improving shoulder mobility.

• Kneel down in front of a box and place your wrists on the edge of it.
• Slowly walk your knees back and with straight arms try to touch your nose to the floor. Hold for 30 seconds.

Foam Roll (Lat)

• From your back roll to the side and lift up one arm over the roller.
• Put the pressure of the roller right under your armpit.
• Roll back and forth just a few inches right on the “meaty” part of your lats (latissimus dorsi).

Part Two: Strength

Pull Ups

• The pull up is an advanced bodyweight movement so don’t be discouraged if you can’t perform them just yet. A great progression movement to work on your pull up strength is the bodyweight row we did on Day 1.
• If you are ready to tackle this movement then start by grabbing onto the bar just outside shoulder-width.
• Keep your feet together and in front of you, point your toes, and keep your core tight.
• Pull yourself up until your chin is over the bar while squeezing your back at the top of the movement.

Incline Row

• 3×12-15 (3 sets of 12 to 15 reps).
• Place dumbbells on the sides of an inclined bench and lay face down with your chin over the top.
• Grab the dumbbells and with your palms facing each other begin pulling your elbows back and the weights towards your ribs.
• Squeeze your back for a moment and the lower the weights back down to the starting position.

Bat Wings

• 3×10 (3 sets of 10 with 10 second hold on the last rep of each set).
• This exercise very similar to the Incline Row but now we are on a flat bench.
• Because we are closer to the ground you won’t be able to extend your arms fully without the dumbbells hitting the ground. The objective is to control the weight and not allow the weights to hit the floor.
• On the last rep hold the weight in the top position for a 10 second count. Make sure to get your elbows back as far as possible.

Part Three: Conditioning

Today we are practicing with the jump rope! For some this can be a very challenging movement but the key is to not get frustrated. Spend 15 minutes today working with the rope. Here are some tips to help you master this movement:

• Keep your elbows tucked at your sides and try to let your wrists do most of the work.
• Don’t let your knees bend too much. The jump should be very short and have a consistent tempo.
• Focus on an object straight in front of you. This will help you keep your chest up and prevent you from moving back and forth when you jump.

Morningside Recovery Treatment

Fitness is a great coping mechanism to ward off relapse during recovery. It also promotes healthy physical well-being mental health, and confidence. To learn more about dual diagnosis treatment and rehab programs with Morningside Recovery, call us today at 855-631-2135. After treatment with Morningside, you can get on the path to fitness in recovery with pull ups, incline rows, and jump rope exercises.