September 2008 - Posts - Exercise of the Week

Prone Physioball Tricep Extension

9/29: Purpose: This exercise is great for developing core and glute recruitment while improving tricep strength.


Begin by kneeling on the floor with your palms face down on a physioball, creating a 90 degree angle at the elbow joint. While maintaining a straight line from head to knees, keep feet dorsiflexed with toes on the floor. Keep your core and glutes tight throughout the movement.		From this position simply extend through the elbow joint to achieve full extension emphasizing tricep contraction.		Return to starting position and repeat movement for desired number of repetitions.

Exercise Sponsored By: Brent McCalla

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

Posted Sep 29 2008, 01:24 PM by PRO Sports Club Blogs

Elevated Supine Hip Flexion/Extension

9/22: Purpose: This exercise is great for posterior core strengthening and hip stability.


Begin lying face up with your toes and palms pointed toward the ceiling. Create a straight line from your heels to your shoulder by tightening your glutes and elevating your hips.		Maintaining a firm base and keeping your hips stable, bring one knee towards your chest until your hip, knee and ankle joint all reach a 90 degree angle. Return to your starting position and repeat the movement with the alternate leg.		Continue alternating leg flexion and extension until desired goal is reached or the quality of each repetition begins to decrease.

Exercise Sponsored By: Hunter Maloney

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

Posted Sep 22 2008, 01:19 PM by PRO Sports Club Blogs

Pillar Bridge with Rotational Reach

9/15: Purpose: This exercise is great for developing a foundation for core rotational stability.


Similar to a traditional Push-up position, only feet will be wider than hip width and hands placed narrower than shoulder width. Remember to retain a "head-to-heel" straight line with glutes squeezed and shoulder blades push away from the floor.		Lift one hand from the floor to reach through and beyond the posted arm.		Still remaining posted on one arm, change direction of rotation and reach high to the ceiling, opening your chest and torso. Repeat for desired number of repetitions and repeat on opposite arm while changing rotational direction.

Exercise Sponsored By: Cameron Hervol

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

Posted Sep 15 2008, 01:18 PM by PRO Sports Club Blogs

Push-up

9/8: Purpose: Traditional push-ups are a great exercise to strengthen the core when done correctly, but can also exacerbate poor posture when performed incorrectly.

Correct

Incorrect

Begin by assessing body position from head to toe. Chin should be slightly tucked in to maintain neutral cervical spine. Shoulders stacked directly over top of the palms. Chest pushed as far away from the floor as possible. Belly-button drawn in towards spine. Gluteal muscles engaged. Quadriceps contracted and toes actively pressed into the floor.		While retaining strict posture, pivot at the shoulders and elbows to lower the body towards the floor. Pause briefly at the bottom of the movement and then forcefully push up into the starting position. The resulting movement should end with the body in the exact same posture as in the beginning.

Tip: Remember not to "reach" with your neck/chin, keep hips from rising and maintain belly-button drawn in towards spine.

Exercise Sponsored By: Cameron Hervol

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

Posted Sep 08 2008, 01:30 PM by PRO Sports Club Blogs

Prone Mountain Climber with Glider Plates

9/2: Purpose: To challenge your core stability while creating movement through the hips and legs.


Assume a prone push-up position with your toes on the glider plates. Your hands should be directly under your shoulders and your legs staggered.		While maintaining a stable core and shoulder position, bring the back leg forward as you push the front leg back.		This exercise involves continuous leg movement for time or reps.