Top Gym Workout Tips from a Physical Therapist

Introduction

I get asked this all the time—how do I train and stay in shape while working with high-level athletes every day? The truth is, I have to keep up with them, and that means training smart, not just hard.

If you’re a parent, a busy professional, or just someone struggling to find the right workout, I’ve got you covered. In this blog, I’m walking you through my go-to upper body training routine—designed to maximize strength, prevent injuries, and fit into a packed schedule. It doesn’t take more than an hour, but it delivers results. Let’s dive in!

Let’s dive in!

Foam Rolling: The Ultimate Warm-Up

A quick five-minute foam rolling session preps your muscles, improves mobility, and reduces injury risk—crucial for any athlete before a big game or workout.

Steps:

1. Upper Back Release: Lay on a foam roller positioned across your upper back. Roll slowly up and down while extending your spine.

2. Lat Rollout: Lie on your side with the roller under your lats (side of your back). Rock side to side to release tight spots.

3. Thoracic Spine Foam Rolling: Lie on a foam roller, ensuring it runs along your spine. Cross one leg over for stability. Rotate your upper body and follow your hand with your gaze to improve mobility.

4. Serratus Foam Rolling: Place the foam roller under your arms to target the serratus anterior. Roll gently forward and backward, pausing on any tight spots.

Push-Up to Downward Dog Flow

This dynamic movement primes the shoulders, chest, and hamstrings—ensuring full-body activation before lifting or competing.

Steps:

1. Start in a Push-Up Position: Lower yourself down, keeping your core engaged.
2. Push Back to Downward Dog: Drive your hips up and press your chest toward your thighs.
3. Return & Repeat: Flow between these positions for 10 reps

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Incline Bench I-Y-Ts for Shoulder Stability

A strong and stable rotator cuff is essential for any athlete, from baseball players to swimmers.

Steps:

1. Position: Lie face down on an incline bench with light dumbbells.
2. Movement: Raise your arms into an “I”, then a “Y”, and finally a “T”, holding each position for a second.
3. Control & Repeat: Perform 10-12 reps while maintaining shoulder tension.

Alternating Dumbbell Bench Press for Strength & Stability

This exercise builds pressing power while challenging shoulder stability—perfect for football, basketball, and combat athletes.

Steps:

1. Set Up: Lie on a bench with dumbbells and press both up to start.
2. Alternate Reps: Lower one dumbbell while keeping the other arm extended.
3. Switch & Repeat: Perform 8 reps per side, focusing on core engagement.

Lat Pulldown for Back Strength

A strong back supports all upper-body movements and prevents imbalances.

Steps:

1. Grip & Position: Grab the bar with a shoulder-width grip and lean slightly back.
2. Pull & Engage: Drive your elbows down and squeeze your back.
3. Control the Return: Slowly extend your arms back up and repeat for 10-12 reps.

Landmine Press for Shoulder Health

Unlike traditional overhead pressing, the landmine press reduces stress on the joints while improving strength—ideal for young athletes and pros alike.

Steps:

1. Set Up: Secure the barbell in a landmine attachment or against a corner.
2. Press Upward: Holding one end of the bar, push it up in an arc motion.
3. Control the Descent: Slowly bring it back down and repeat for 8-10 reps per side.

Russian Twists to Strengthen Your Core

Rotational strength is key for sports like baseball, soccer, and tennis, making Russian Twists a must for any athlete.

Steps:

1. Position: Sit on the floor with your knees bent and feet flat. Hold a weight or medicine ball close to your chest and lean back slightly to engage your core.
2. Rotation: Rotate your torso to one side, bringing the weight toward your hip. Return to the center, then twist to the other side.
3. Repeat: Keep your core tight and move with control for 10 reps per side (20 total twists). To increase difficulty, lift your feet off the ground.

Bicep curls are a staple exercise for building arm strength, improving grip, and supporting your upper-body movements in sports.

Bicep Curls for Arm Strength

• Set Up: Stand tall with a dumbbell in each hand, palms facing forward, and elbows close to your torso.
• Curl Up: Bend your elbows to lift the weights toward your shoulders while keeping your upper arms stationary.
• Lower with Control: Slowly lower the dumbbells back to the starting position and repeat for 8-12 reps.

Triceps Pushdown for Arm Strength

Lastly, a strong triceps muscle is crucial for overall upper-body strength that will help you improve your performance.

1. Set Up: Attach a rope or straight bar to a high pulley cable machine. Grip the handle with an overhand grip and stand with a slight forward lean.
2. Push Down: Extend your arms downward until they are fully straightened, keeping your elbows close to your body.
3. Control & Repeat: Slowly return to the starting position, maintaining tension in your triceps. Perform 8-12 reps

Learn more about these exercises in this video below!

How Myokinetix Can Help You

Your workout should be about more than just lifting heavy—it should be about training with a purpose.

For athletes and parents looking to help their young athletes stay strong and injury-free, Myokinetix is here to support you. We specialize in performance training, injury prevention, and rehab to keep you at the top of your game.

Whether you’re rehabbing an old injury or looking to take your performance to the next level, our expert team is ready to help.

Ready to optimize your training and recovery? Book a call with us today and let’s get you performing at your peak!