August 2008 - Posts - 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

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.