Exercise of the Week

March 2008 - Posts

• Lateral Lunges

  3/17: Focus: Proper body awareness and positioning for responsive movement in various environments.     Begin in an "Athletic Base". Keeping feet, hips and shoulders square. Band remains just above your knees.   Traveling laterally, lift right leg while extending left leg. Pause. Draw left leg back to "Athletic Base".   Lateral lunges instill proper body awareness and positioning for responsive movement in various environments. Posted Mar 05 2008, 05:08 PM by PRO Sports Club Blogs

• Supine Glute Bridge with Hip Abduction

  Focus: The development of the gluteus medius and gluteus maximus as the primary movers of locomotion.     Begin lying supine (face up) on the floor with knees flexed to 90 degrees. Make sure feet and knees remain shoulder width apart.   With toes pulled up towards shins (dorsiflexion) push through heels and extend hips toward ceiling. Once in the bridge position laterally abduct both thighs.   In order to achieve proper athletic movement development of the gluteus maximus is essential, through exercises such as the glute bridge. Posted Mar 05 2008, 04:45 PM by PRO Sports Club Blogs

• External Rotation

  Focus: Injury prevention through proper thigh alignment and development of the gluteus meduis.     Begin in an "Athletic Base". Feet shoulder width apart or slightly wider. Feet are parallel and square with the hips and shoulders. Your hips, knees and ankles should be flexed resulting in a squat position.   Slowly internally rotate one thigh through full range of motion in the hip joint while remaining in the "Athletic Base". Once end point is reached, externally rotate at the hip joint until center of knee aligns over top of second toe.   Activation and development of gluteus medius. Development of this muscle will help with proper skeletal alignment, particularly when balanced on one leg. Posted Mar 05 2008, 03:55 PM by PRO Sports Club Blogs