July 2008 - Posts - Exercise of the Week

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.