Exercise of the Week

October 2008 - Posts

• Single Arm Dumbbell Chest Press (Suspended Hip)

  10/27: Purpose: This exercise is great for building strength in the chest, shoulders and triceps while improving stability through the hips, torso and shoulders.     Begin with your shoulders supported on the end of a bench, feet shoulder width apart and hips in the air. There should be a straight line from your head down to your knees. Place one hand on your stomach and hold a weight in the air with the other so that the arm is perpendicular to the ground.   Lower the weight to the height of your chest keeping your forearm perpendicular to the ground. Make sure to "hug" the bench with your shoulder blades. Your hand should finish at the middle of your chest just outside your body.   Make sure to press both feet into the ground by engaging your glutes. This will ensure that one hip doesn't drop below the other. Exercise Sponsored By: Paul Schaaf To see exercises from previous weeks, click here. Learn more about the Performance Center here. Posted Oct 27 2008, 01:12 PM by PRO Sports Club Blogs

• Single Leg Spri Band Press

  10/20: Purpose: This exercise is great for developing core stability and energy transfer from the hips through the shoulders.     Stand posted on left leg with right leg flexed to 90 degrees and hands at shoulder level.   Press against the band at a 45 degree angle through full arm extension. The further your hands move away from the body the more your core will be engaged.   Perform for desired number of repetitions and then repeat on opposite leg. Exercise Sponsored By: Jeramiah Butenschoen To see exercises from previous weeks, click here. Learn more about the Performance Center here. Posted Oct 20 2008, 01:09 PM by PRO Sports Club Blogs

• Medicine Ball Single Leg Chop

  10/13: Purpose: This exercise is great for improving overall balance and stability throughout your torso, arms and back.     Lift left leg so that your thigh is parallel to the ground. Make sure the right leg is fully extended with your quads and glutes engaged. Position medicine ball on left hip. Remember to activate your core by drawing your belly button up and in towards the spine.   From this position lift the medicine ball diagonally up and across your body, rotating through your torso.   Finish with the medicine ball above your head and over the side of the leg you are standing on. Return to the start position and repeat for 8 to 10 repetitions per side. Exercise Sponsored By: Billy Peterson To see exercises from previous weeks, click here. Learn more about the Performance Center here. Posted Oct 13 2008, 01:09 PM by PRO Sports Club Blogs

• Inverted Hamstring Stretch

  10/6: Purpose: This exercise is great for improving balance, increasing flexibility of the hamstrings and mobilizing the muscles in the shoulders and lower back.     Begin with the dowel contacting the head, middle back and tailbone.   Keeping a straight line from head to heel, slowly lower your torso while pivoting on the posted leg opposite of top hand.   Only go as far as you can while maintaining straight line. Return to start. Exercise Sponsored By: Ryan Bielenberg To see exercises from previous weeks, click here. Learn more about the Performance Center here. Posted Oct 06 2008, 01:40 PM by PRO Sports Club Blogs