June 2008 - Posts - Exercise of the Week

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

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.