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Exercise of the Week

  • Linear Split Squat

    8/25: Purpose: The purpose of the movement is to initiate the glute activation in a deep lunge position and to learn the cyclical motion to keep movement moving.

    		 

    		 

    Starting the linear squat you will need two disks or something that slides easily. Your starting position will be a lunge position either foot forward both glutes will be fired and knees in line with your hips and toes. Upper body should be straight up and down with no flexion in either direction and bellybutton pulled in towards the spine.

    		  

    Initiate the movement with the forward foot glute and back foot hip flexor and quad. Movement should be fluid and body should stay straight up and down.

    		  

    Once your feet are through the movement they should be opposite positions of what they started. You will then do the same movement recruiting with the other glute now. You can repeat the movement for a number of repetitions or for a certain amount of time.

    Exercise Sponsored By: Jeramiah Butenschoen

    To see exercises from previous weeks, click here. Learn more about the Performance Center here.

    Posted Aug 25 2008, 01:43 PM by PRO Sports Club Blogs

  • Medicine Ball Wood Chop

    8/18: Purpose: The exercise is great for creating core strength, power, and rotational stability.

    		 

    		 

    Start from a standing position with feet slightly wider than shoulder width apart and knees slightly relaxed, holding medicine ball with both hands and arms straight at just above head height.

    		  

    Powerfully accelerate the medicine ball across the body while squatting in a "Wood Chop" motion high to low(right to left or left to right) while maintaining solid core, tall chest, hips back and keeping knees from sliding forward past toes.

    		  

    In a continuous motion, decelerate the medicine ball just outside the knee and return to start position in a smooth controlled motion. Repeat for prescribed number of repetitions in a continuous fashion.

    Exercise Sponsored By: Shain Weaver

    To see exercises from previous weeks, click here. Learn more about the Performance Center here.

    Posted Aug 18 2008, 01:42 PM by PRO Sports Club Blogs

  • Medicine Ball Lunge with Hip Rotation

    8/11: Purpose: The exercise is great for creating stability through your hips and core, while allowing your torso and thoracic spine to gain mobility through a rotational plane.

    		 

    		 

    Begin in a standing position, feet hip width apart with arms extended so that they are parallel with the ground. Contract your core so that your belly button comes closer to your spine.

    		  

    Lunge forward, keep arms parallel with floor. When your front foot hits the ground, drop your hips so that your back knee is 1-2 inches off the ground. There should be a slight "attack" angle of your front shin (think of keeping your front knee cap 1 inch in front of the tongue of your shoe).

    		  

    Rotate your torso to the side of your front knee (make sure you do not move your arms, all movement comes from your torso) Tip: Your belly button and medicine ball should be pointing in the same direction the entire time. Focus on keeping your back glute contracted through the movement to stabilize your hips, as well as stretch the hip flexors.

    Exercise Sponsored By: Marshall Morioka

    To see exercises from previous weeks, click here. Learn more about the Performance Center here.

    Posted Aug 11 2008, 01:22 PM by PRO Sports Club Blogs

  • Plyometric Box Step-Up

    8/4: Purpose: The plyometric box jump is a great exercise to use when training for explosive jumping and speed training which can be transferred into a multitude of sports and fitness activities. Plyo Box Jumping is a critical aspect of plyometric training because the exercises are designed to specifically train the eccentric contraction phase of a muscle's action.

    		 

    		 

    Begin with one foot on the lateral edge of the box, toe pointed straight ahead. Make sure that your knee does not go in front of your toes. The foot on the ground should be slightly behind the foot on the box with a slight bend in the knee, toes pointed straight ahead. Squeeze the glute on this side. Arms can start at your side.

    		  

    Begin the movement by pressing through the heel of the foot on the box enough to lift your body into the air while switching foot positioning. Pressing through the heel during lift off will allow contraction of the glute muscle while minimizing any strain on the front of the knee. Bring both arms back as you begin lift off and bring them all the way above your head at the height of your jump.

    		  

    You should land in the same position as the starting position with the toes pointed straight ahead, the knee should be behind the toes and the glute should be contracted on the leg that is on the floor. Arms can return to your side upon landing.

    Exercise Sponsored By: Jessica Hopkins

    To see exercises from previous weeks, click here. Learn more about the Performance Center here.

    Posted Aug 04 2008, 01:20 PM by PRO Sports Club Blogs

  • Supine Roll Up

    7/28: Purpose: The purpose of the abdominal roll-up is to strengthen the core (area between shoulders and hips) through a 90˚ range of motion while maintaining strong, fully bodied postural alignment.

    		 

    		 

    Begin in a supine position with arms fully extended, perpendicular to your chest, and shoulder blades depressed and retracted (drawn down and together). Legs should be fully extended, parallel to the floor, with feet dorsi-flexed and heels firmly contacting the floor. It is important to maintain heel-to-floor contact throughout the movement of the exercise.

    		  

    Begin movement by engaging your core, drawing your shoulders off the floor and pressing hands directly towards the ceiling. As shoulders draw off the floor, spinal alignment should remain neutral, making sure to avoid excessive spinal flexion. A straight line from head to hip, and hip to heel should be maintained throughout the entire movement of the exercise. Continue contracting abdomen until reaching the finish position.

    		  

    You should now be seated in a tall, upright position with a 90˚ angle between the upper and lower body. Arms should be fully extended overhead with hands reaching towards the ceiling and shoulder blades depressed and retracted. The lower body should have maintained extension, dorsi-flexion, and contact with the floor.

    Exercise Sponsored By: Josh Boonstra

    To see exercises from previous weeks, click here. Learn more about the Performance Center here.

    Posted Jul 28 2008, 04:29 PM by PRO Sports Club Blogs

  • Medicine Ball Lunge to Overhead Press

    7/21: Purpose: To develop core (the area between the shoulders and hips) strength and stability through proper gluteal activation, abdominal draw-in and shoulder blade retraction (down and back).

    		 

    		 

    Start in a stable lunge position with the hips forward, toes forward and both knees in-line with the hips. Elbows positioned directly under the medicine ball and shoulder blades retracted down and back.

    		  

    Initiate the upward movement by driving through the front leg while knees remain in-line with the hips. Emphasize vertical movement of the body by preventing forward lean (flexion) at the waist and back. As hips and knee move into extension, simultaneously begin pressing the medicine ball vertically overhead.

    		  

    Finish the movement by extending through the hip and knee, making yourself as tall as you can. The trail leg will finish in a flexed position with thigh parallel to the ground. With the medicine ball pressed directly overhead and in-line with the spine, make sure shoulder blades remain retracted and belly button pulled in towards spine. Return to beginning position and repeat for desired number of repetitions.

    Exercise Sponsored By: Jeramiah Butenschoen

    To see exercises from previous weeks, click here. Learn more about the Performance Center here.

    Posted Jul 21 2008, 01:15 PM by PRO Sports Club Blogs

  • Seated Trunk Rotation with Body Bar

    7/14: Purpose: To maximize upper torso rotary mobility while maintaining lower body rotary stability through core engagement.

    		 

    		 

    Begin with both feet hip width apart, 18-24 inches away from your butt, with your trunk flexed at 45 degrees. Arms should be parallel with your upper leg with your hands shoulder width apart.

    		   While keeping your core engaged, rotate your shoulders as far as you can control with no movement at your belly button.  

    Return to start position and repeat other side. Keep your chest tall as you move through the movement.

    Tip: Actively press heels into floor to aid in hip stability. Also, retract shoulders blades down and in to accentuate "tall chest" and proper spinal alignment.

    Exercise Sponsored By: Marshall Morioka

    To see exercises from previous weeks, click here. Learn more about the Performance Center here.

    Posted Jul 14 2008, 07:42 PM by PRO Sports Club Blogs

  • Diagonal Arm Lift-Knees

    7/7: Purpose: To learn how to transfer forces from your hips and core through your arms and legs, and to strengthen hip, core, and improve shoulder stability..

    		 

    		 

    Start in a modified push-up position (on your knees), with your hands directly under your shoulders.

    		   While keeping your hips and shoulders square, lift one arm diagonally up and away from you shoulder. Hold for 2-3 seconds and return to the start position, then repeat with other arm.  

    Repeat for 8-10 repetitions for each arm.

    Exercise Sponsored By: Billy Peterson

    To see exercises from previous weeks, click here. Learn more about the Performance Center here.

    Posted Jul 07 2008, 01:09 PM by PRO Sports Club Blogs

  • Side Pillar A-Frame

    6/30: Purpose: To improve and/or increase Lateral and rotational core stability, hip abductor and adductor stability, and increase shoulder stability.

    		 

    		 

    Begin in a side-lying position with body in straight line, stack left elbow directly under shoulder and position forearm perpendicular to body. Keep chin tucked in and head inline to maintain neutral spine. Place physioball between feet.

    		   Squeezing physioball firmly between feet, push hips up and away from the floor. Draw belly button in towards spine and raise right towards the ceiling. Hold for desired amount of time (30-45 seconds).  

    Slowly lower hips back to floor and right arm down to the side of the body while maintaining previously mentioned posture for desired rest period.

    Exercise Sponsored By: Shain Weaver

    To see exercises from previous weeks, click here. Learn more about the Performance Center here.

    Posted Jun 30 2008, 06:23 PM by PRO Sports Club Blogs

  • Physioball Leg Curl

    6/25: Purpose: This exercise will improve strength and stability in the hamstrings, glutes and core. The physioball adds an element of instability which helps to improve proprioception and body awareness.

    		 

    		 

    Lying face up begin with feet in the middle of the physioball. Point toes straight into the air and bring hands out to the sides, palms-up. Push the hips up into the air by flexing the glutes.

    		   Keep the hips up and slowly roll the ball toward the body by contracting the hamstrings. Squeeze the shoulder blades down and back and press the back of the hands into the ground to assist with balance. Roll the ball as far back away from the body as possible.  

    Slowly roll the ball back to the starting position. Be sure to keep the glutes tight to prevent the hips from dropping.

    Exercise Sponsored By: Paul Schaaf

    To see exercises from previous weeks, click here. Learn more about the Performance Center here.

    Posted Jun 23 2008, 01:28 PM by PRO Sports Club Blogs

  • DB Front Squat to Press

    6/16: Purpose: To develop proper power transfer by integrating the hips, legs, core, and shoulders. During this exercise each muscle group relies on each other to get the job done so strict form is a must.

    		 

    		 

    Begin in a squat position with feet firmly planted on the floor, hold dumbbells at shoulder level with palms facing each other.

    		   Keeping the core tight drive body upward by extending through hips, making sure not to raise the heels off of the floor. Begin to press dumbbells overhead just before reaching full hip extension.  

    Finish in a fully erect position with the dumbbells pressed overhead. Do not over-extend the low back once end range of motion is reached. Slowly return dumbbells to shoulder height and return to squat position for next repetition.

    Exercise Sponsored By: Jason Coyle

    To see exercises from previous weeks, click here. Learn more about the Performance Center here.

    Posted Jun 16 2008, 01:48 PM by PRO Sports Club Blogs

  • Bosu Ball Oblique Crunch

    6/9: Purpose: This exercise targets the oblique abdominal muscles. Performing this exercise on the Bosu ball creates an unstable surface which requires more muscle fiber activation needed to keep the body stable.

    		 

    		 

    Begin lying with right hip at base of Bosu Ball and feet scissored. Right arm should be extended above the head with the palm facing the ceiling while the left hand is placed on your hip.

    		  Lateral flex at the waist as if you are going to press your right palm towards the ceiling.  

    Once you have reached end range of motion slowly return to the starting position and repeat the movement for desired number of repetitions. Switch sides and repeat the set on the opposite side.

    Exercise Sponsored By: Jessica Hopkins

    To see exercises from previous weeks, click here. Learn more about the Performance Center here.

    Posted Jun 09 2008, 05:23 PM by PRO Sports Club Blogs

  • Bosu Back Extensions

    6/2: Focus: Your focus should be complete control. Working slowly through this range of motion will increase your "time under tension," which activates a larger percentage of muscle fibers. Purpose: To strengthen the erector spinae muscles of the low back, which parallel the spine. During the starting position these muscles are "on stretch" and as you slowly contract and draw your upper body away from the floor, they shorten.

    		 

    		 

    Position yourself facedown with belly button centered on a bosu ball. With legs fully extended and your toes firmly contacting the floor, place your fingertips behind your ears as your forehead hovers slightly above the floor.

    		  By contracting your lower back and depressing your shoulder blades you will draw your upper body away from the floor. Your feet should remain in direct contact with the floor at all times.  

    The ending position should create a straight line from head to heel. Be sure to pause briefly in this position, maximizing your contraction, before slowly returning to the start position.

    Exercise Sponsored By: Josh Boonstra

    To see exercises from previous weeks, click here. Learn more about the Performance Center here.

    Posted Jun 02 2008, 01:52 PM by PRO Sports Club Blogs

  • Prone Physioball Hip Extension

    5/27: Focus: Properly body alignment through glute activation and core stabilization. Purpose: Establish proper glute activation while minimizing low back and hamstring involvement.

    		  

    		 

    Lying on top of the physioball, position navel on the center of the ball. Shoulders should remain stacked over top of the hands, resulting in evenly distributed body weight.

    		   With your upper torso stationary, firmly press left foot into the ground while pushing right heel to the ceiling. Hold this position for two seconds and alternate legs.  

    This should result in a straight line from head to heel.

    Exercise Sponsored By: Cameron Hervol

    To see exercises from previous weeks, click here. Learn more about the Performance Center here.

    Posted May 27 2008, 06:34 PM by PRO Sports Club Blogs

  • Split Stance Spine Rotation

    5/12: Focus: Maintaining hip stability while incorporating rotation of the spine. The spine is made up of 24 moveable parts. Purpose: With your body in a "Stride" position, you will improve your core stability and mobility by separating back movement from your hips and legs.

    		  

    		 

    Assume a "Stride" position by placing one foot on a box or bench. TIP: Use a bench or box that is the same height as your knees.

    		   While maintaining square hips and posture, turn your head and shoulders toward the lead leg (the leg on the bench). Tip: Keep your back Glute contracted and keep the front knee behind your toes.  

    Place the opposite forearm outside of the lead leg. You should feel a stretch through the Thoracic spine, across the hip flexor of the back leg and across the Glute of the front leg. Hold this stretch for 3-5 seconds. Then return to the starting position and repeat 6 times per side.

    The key is to be able to separate your back movement from your hips, leg and arm movement.

    Exercise Sponsored By: Cameron Hervol

    To see exercises from previous weeks, click here. Learn more about the Performance Center here.

    Posted May 12 2008, 06:07 PM by PRO Sports Club Blogs

  • Shoulder Mobility

    5/5: Focus: To increase the range of motion throughout the shoulder complex. Purpose: Strengthen, stretch and activate the shoulder complex to increase mobility.  Will aid in injury prevention.

    		  

    		 

    Begin by placing soles of the feet together, sit with your back against the wall and retract the scapula. With a 90 degree bend in both elbows place your shoulders, head and knuckles against the wall.

    		   While maintaining scapula retraction move your arms upward until you have a slight bend in the elbows. Pause.  

    Slowly move arms back down to a 90 degree bend in the elbows. Continue for prescribed number of repetitions.

    Exercise Sponsored By: Karli Reirchert

    To see exercises from previous weeks, click here. Learn more about the Performance Center here.

    Posted May 05 2008, 02:35 PM by PRO Sports Club Blogs

  • Leg Lock

    4/28: Focus: Developing strength and flexibility in the glute and hamstring muscles. Purpose: Develop strength in the glutes, flexibility in the hamstrings and glutes, and rotational stability which are required for any athletic-type movement.

    		  

    		 

    Lying supine (on your back), pull one leg towards the chest as much as possible and hold it there. The opposite foot should remain planted on the floor with the toes pulled up towards the shin.

    		  

    Push the planted foot into the floor causing the hips to raise towards the ceiling all the while keeping the opposite thigh pulled close to the chest. The motion stops when the thigh can no longer be kept close to the chest and/or the planted foot and thigh stray from the initial position.

    		  

    Alternate legs, performing the movement for desired number of repetitions.                            

    Exercise Sponsored By: Jason Coyle

    To see exercises from previous weeks, click here. Learn more about the Performance Center here.

    Posted Apr 28 2008, 02:48 PM by PRO Sports Club Blogs

  • Single Leg Lowering

    4/22: Focus: This leg lowering exercise aims to improve overall flexibility of the hamstring muscle while retaining core stability. Purpose: Improving hamstring flexibility and hip range of motion (ROM) is crucial in injury prevention and efficiency of movement.

    		 

    		 

    Begin lying supine (face up), flex both hips to 90 degrees with legs straight. Toes should be dorsi-flexed (toes towards shins) and arms extended at your side.

    		  

    Lower one leg to the floor while maintaining a neutral spine position (naval drawn in towards spine). Return to starting position.

    		  

    Alternate legs, performing the movement for desired number of repetitions.                            

    Exercise Sponsored By: Cameron Hervol

    To see exercises from previous weeks, click here. Learn more about the Performance Center here.

    Posted Apr 21 2008, 03:17 PM by PRO Sports Club Blogs

  • Bi-lateral Hip Flexed Rotation

    4/15: Focus: This exercise will improve hip mobility and stability. Purpose: Bilateral Hip Flexion is a great exercise to assess and improve hip mobility and stability. Your entire pillar of strength (think of this as a box spanning from your shoulders to your hips) will be recruited to help keep your torso and hips stable.

    		 

    		 

    Begin lying in a supine (face up) position with both legs fully extended towards the ceiling, hands by your side with palms up. Make sure your quadriceps remain contracted and you maintain a neutral spine. Ankles dorsiflexed (toes towards your nose).

    		  

    Keeping your quadriceps contracted, slowly lower one leg to the side while maintaining an erect position with the opposite leg. Focus on keeping your hips stable and not allowing them to rotate towards the moving leg. Go only as far as you can control, keep toes pointed towards your nose.

    		  

    Return to starting position and  repeat with other leg.

    TIP: If you are unable to fully extend your legs, bend your knees 90 degrees so that your shins are parallel to the ground, and your thighs are perpendicular to the ground.

     

    		  

    TIP: If you are unable to control your hips or if you are unaware if your hips are moving or not, place two fingers on the anterior part of your hip bone, and as you move through the range of motion feel for compensatory movement at your hips.

    		  

     

     

    Exercise Sponsored By: Marshall Morioka

    To see exercises from previous weeks, click here. Learn more about the Performance Center here.

    Posted Apr 15 2008, 01:50 PM by PRO Sports Club Blogs

  • Supine Leg Lowering

    4/9: Focus: This exercise will strengthen transverse abdomen muscles to create a stable pelvic floor. Purpose: To maintain stability in torso throughout lower extremity range of motion. Adequate hip mobility and lower abdominal stability are important in the body's ability to generate powerful movements in life and sport.

    		 

    		 

    Begin lying supine (face up) on the floor, hips bent at 90o, legs straight with feet in plantar flexion (toes pointed towards the ceiling).  Arms should be out at your side, palms up.

    		  

    Pull your belly button in towards your spine and slightly under your ribs. Keeping your core tight and without moving your spine, slowly lower one leg towards the floor.

    		  

    Return to starting position and  repeat with other leg.*

    *This is the most difficult progression of the dead bug. To decrease the difficulty, bend knees and hips at 90o and proceed as above.

    Exercise Sponsored By: Marisa Loper

    To see exercises from previous weeks, click here. Learn more about the Performance Center here.

    Posted Apr 09 2008, 02:31 PM by PRO Sports Club Blogs
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