Exercise of the Week

Lunge to Overhead Press

2008-11-25T19:27:00Z

11/25: Purpose: This exercise is great for balance, core engagement, glute activation, bicep strength, and shoulder strength.


Stand with feet close together holding a small weight plate (2.5-10lbs) close to your body about chest level. Depress and retract your shoulder blades while keeping your elbows pointed towards your back. Maintain a neutral spine with your belly button drawn in towards your spine.		Take a large lunge-step forward with your right foot. Make sure that the heel remains in contact with the floor. Your left knee should be bent and slightly off the floor, not touching. Shin angle is key in this position. The right knee should remain behind the toes of your right foot, creating a 90 degree angle at the knee. The left foot should be in a dorsiflexed position with the toe pointing down into the ground and you want to focus on squeezing your left glute. Also, don't forget to keep your belly button drawn in and shoulder blades depressed and retracted. From this position, press the weight plate directly over your head, extending both arms completely straight. Imagine your pushing the weight plate towards the ceiling. Do not shrug your shoulders. Also, be sure to not over-extend your lower back, maintain a neutral spine and strong core.		Most of your body weight should be in your front heal which will ensure glute activation on the right side. Press through your right heel to engage your glute and return your body back into a standing position while lowering the weight back to chest height with your shoulders retracted. Repeat the same movement stepping forward with the left leg.

Exercise Sponsored By: Jessica Hopkins

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

Single Leg Dumbbell Curl to Press

2008-11-17T13:08:00Z

11/17: Purpose: This exercise is great for balance, core engagement, glute activation, bicep strength, and shoulder strength.


Balancing on one leg, weight shifted to instep, leg straight, glute fired and quad engaged, shoulders back and belly button drawn in to maintain core engagement. Off leg should be raised to 90 degrees of hip flexion and 90 degrees of knee flexion and toe dorsiflexed. Hold dumbbells palms facing forward.		While maintaining start position, execute a controlled bicep curl rotate palms to face in and continue to execute an overhead press. Return to start position in a controlled manner.		Lower hands to shoulder height, rotate palms to face backward and lower hands to side. End in same position as you began and execute prescribed number of reps.

Exercise Sponsored By: Shain Weaver

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

Physioball Quadruped Opposites

2008-11-10T13:05:00Z

11/10: Purpose: This exercise is great for strengthening the rotational stability of the core.


Begin by lying prone on a physioball with hands and feet touching the floor.		Simultaneously raise right arm up while raising the left.		Hold the core tight to maintain neutral spine throughout the movement. Be careful not to hyper-extend the lower back, but recruit the glutes to raise the leg.

Exercise Sponsored By: Jason Coyle

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

Elevated Dip Cycle

2008-11-03T13:36:00Z

11/3: Purpose: This exercise is great for strengthening the upper back, core and glutes.


Begin with elbows on a bench, legs fully extended and heels contacting the floor. Your body should be creating a straight line, head to heel. Shoulder blades should be retracted together and depressed downward to create a "broad chest".		The core should be engaged to keep pelvis and lumbar spine in neutral alignment and glutes should be active through extension, which drive your heels downward into floor.		While keeping one leg firmly contacting the floor, draw one knee towards your chest until your knee reaches 90 degrees (both feet should remain dorsi-flexed). Control back to your starting position and alternate legs.

Exercise Sponsored By: Josh Boonstra

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

Single Arm Dumbbell Chest Press (Suspended Hip)

2008-10-27T12:12:00Z

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.

Single Leg Spri Band Press

2008-10-20T12:09:00Z

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.

Medicine Ball Single Leg Chop

2008-10-13T12:09:00Z

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.

Inverted Hamstring Stretch

2008-10-06T12:40:00Z

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.

Prone Physioball Tricep Extension

2008-09-29T12:24:00Z

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.

Elevated Supine Hip Flexion/Extension

2008-09-22T12:19:00Z

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.

Pillar Bridge with Rotational Reach

2008-09-15T12:18:00Z

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.

Push-up

2008-09-08T12:30:00Z

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.

Prone Mountain Climber with Glider Plates

2008-09-02T12:21:00Z

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.

Exercise Sponsored By: Billy Peterson

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

Linear Split Squat

2008-08-25T12:43:00Z

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.

Medicine Ball Wood Chop

2008-08-18T12:42:00Z

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.

Medicine Ball Lunge with Hip Rotation

2008-08-11T12:22:00Z

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.

Plyometric Box Step-Up

2008-08-04T12:20:00Z

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.

Exercise Sponsored By: Jessica Hopkins

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

Supine Roll Up

2008-07-28T15:29:00Z

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.

Medicine Ball Lunge to Overhead Press

2008-07-21T12:15:00Z

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.

Seated Trunk Rotation with Body Bar

2008-07-14T18:42:00Z

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.