From the great Ross Enamait
You can read the whole article https://rosstraining.com/blog/2020/04/band-good-mornings/
High tension band good mornings are one of my favorite posterior chain movements. And while I’ve written about them before, a new entry may prove useful, particularly as we wait out COVID-19. If you want a quality posterior chain movement that can be performed at home, band good mornings might be just what you’re looking for. The exercise has served me well for many years and has always been worthy of more attention than it receives.
Below, you’ll see how I stand inside a 41-inch band while the opposing end is looped around the base of my neck. I’m focused on exploding through the band with each repetition.
https://www.instagram.com/p/B--E0U7JIcx/?utm_medium=copy_link
•Rep Range
Band good mornings aren’t the type of exercise where you’ll be maxing out with single reps. Instead, the ideal rep range usually lands somewhere in the 15 to 20 range. Don’t confuse the higher rep range with a lack of strength development however. While there’s certainly a strength endurance component to higher reps, you will gain strength as well. Using myself as an example, the exercise remained highly relevant and useful to me when even when I first achieved a 600 pound deadlift. It wasn’t as if I suddenly outgrew the exercise.
The low back strength and endurance that I’ve gained from band good mornings has been invaluable over the years. Whether I’m performing manual labor or high rep sets in the weight room, my low back never seems to run out of steam. I attribute much of that durability to my consistent performance of band good mornings over many years.
In summary, if you haven’t tried the exercise before, I highly recommend it. Don’t view band good mornings as just a workaround to include during the COVID-19 quarantine. This is an exercise that you can continue to use and benefit from indefinitely.
You can buy a full set of 4-5 bands for something like 30 bucks. What's great is that you have different level of resistance combining the bands, you can combine the bans, so let's day you have a 20lbs, a 40lbs, a 60lbs and a 80 lbs. So you can sue them all together and have 200lbs of resistance and anything in between.
I've made heavy use of the website ExRx over the years. They have a great exercise directory, with all kinds of different exercises for different muscle groups and different kinds of equipment. You can look at a muscle and find exercises that work it, or you can look at an exercise and see which muscles it affects (and the way it affects them). It's a fantastic resource.
Unfortunately, they don't cover resistance band exercises for some reason. They do basically everything else... barbells, dumbbells, cables, lever machines, weight vests/belts, bodyweight, suspended, etc. But for some reason bands are missing almost entirely, only covered for "band assisted" exercises using other kinds of equipment.
Is there any similar resource for resistance bands? I don't just want a list of exercises, but specifically something that shows the targeted muscles in detail. Obviously I could look at similar exercises for e.g. barbells, but it's not quite the same with band exercises due to different angles and extra stabilization.
Thanks.
So I'm a firm believer that lowering resistance is far more important than focusing solely on the actual desire.
With this in mind, (and after years of learning various exercises), I created a basic exercise that gets rid of a lot of resistance for your desires.
For me at least, I find that it's not the initial thought of my desire that's negative, but it's the 'tag along' thoughts that come after it which have a more negative vibe. These can be full thoughts or just innate feelings that are hard to put into words. This method allows the purity of the initial thought, and stops any negative vibe that's associated with the topic.
It might not work for everyone, but it definitely does for me.
Method: The idea is to have multiple positive visualisations with positive thoughts-feelings about different desires you have, to keep them as short as possible (so only hold them until you get the vibe right), and then instantly switch to the next positive thought without giving your mind time to think about the 'realities' of that desire. The 'power' of your thought absolutely doesn't matter, as this is about getting rid of resistance instead of super charging your manifestation strength. The thoughts/visualisations should be swift, simple, and basic.
- Get a fast visualisation that feels nice
- When it feels good (not amazing, just good) switch it instantly to the next (should be <10 seconds each)
- Cycle this 10 times, for 10 visualisations/feelings
- At the end - cut the cycle short before you can think about what you've just done. I.e. switch to thinking about something completely different that's neutral, such as doing a maths problem or a TV show you like - the idea is to distract your mind and not allow the vibes you created to be altered by any additional thoughts.
- Make a note that you had 10 good thoughts (maybe even just 10 ticks on a note app or sheet of paper), and go about your day.
You can do this as many times as you want as long as it feels good. We have around 6000 thoughts a day, so doing this a few times a day will definitely raise the ratio of good to bad.
I created this yesterday, did about 60 thoughts, and a few hours later had a great evening, got a job opportunity, found a random carpool for my current work that saves me $200 a month, came up with a business idea that my colleagues love and will be pursuing, and I just generally felt light and good all evening.
Not sure if this is already an exercise, but if not I definitel
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