Archives for posts with tag: plank

I’m not sure what it’s like in real life work places… but the gym on a Friday always has a little different energy. The thought of the weekend right around the corner creates a giddiness with people’s workout attitude. It’s like the last 5 seconds of your 60 seconds of burpees… you kick it up a notch and just bust that $h*t out.

Anyway… Here’s a list of articles that will make you more awesome after reading them. Enjoy!

1) 11 Ways Alcohol is Actually, Legitimately Healthy

2) 4 Things That Will Kill You Way Before Cholesterol

3) “Barefoot” Philosophy and Shoe Review -only so you people stop hasseling me about never wearing shoes in the gym!

4) 8 Favorite Plank Variations– This is a post by a fellow Fitcorp gal, Naomi. Stop being a baby and do some planks!

Have a great weekend folks!

-L

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Yesterday marked the start of beer drinking football season for NE Pats fans, and we’re all in good spirits this Monday as they conquered their first W over the Titans.

Hay Tom haaaayyyyy

Fortunately (or unfortunately, depending on how you look at it), the start of football season means the end of summer, and I’ve already seen the gym’s flow increase substantially.  That’s a good thing; I like the increase in energy as people get out of lazy mode and into work mode.

I know the anticipation of your workout is killing you (right?), but don’t forget to spend a few minutes on your warm up. Here goes!

1. Lying figure 4 stretch Hip opener, hip internal rotation mobilization.

Start with both knees bent and feet flat. Keeping one foot on the floor cross the opposite ankle over your knee and relax. If that’s not intense enough , lift your foot off the ground and hold your thigh (as shown). You can go even further by pushing your knee with your elbow. Hold for about 30s/side.

2. Modified Plank-To-Pushup- Core activator, shoulder stabilizer activator, lateral stability

A.

B.

From the (A.) position, start with one arm and move from your elbow to your hand. Push yourself up and do the same on the other arm so you’re now in a high plank (B.). The trick here is to keep your hips as stable as possible while you’re moving your upper body. Remember to switch the arm you lead with each repetition (6-10x).

3. Squat-To-Stand- Hip mobility, ankle mobility (dorsiflexion), t-spine mobility, hamstring + posterior chain stretch

A.

B.

Get into a deep squat position with your chest tall. Spread your knees wide enough to get your arms in between and grab your toes (A.). If you can’t get into this position because of a lack in mobility, try elevating your heels on a board or rolled up towels. Then push your butt up and let your head fall so you’re in a forward bend position (B.). Try to get your legs straight. Repeat 5-10x.

4. Light bent over row- Posterior chain activator (esp lats, mid traps, and rotator cuff muscles

The most important cue (as always) is to keep your spine neutral and your shoulders away from your ears. Use a weight you can do 15 reps with easily.

Enjoy!

-L

Happy Monday everyone!

I hope everyone had a relaxing and restful weekend. Summer is coming to an end in Boston, and I woke up with a temperature of 60 degrees this morning. I must admit, I think I am ready for fall. Although summer is my favorite season, the days of 90 degrees and 104% humidity have been plentiful this year and I’m kind of over it.

Weather men don’t lie…

I’m ready for hiking season!

Anyway, here is your new WUOTW. Enjoy!

A.  Glute Bridges with Overhead Reach- Glute and core activation, shoulder mobility.

This is a more dynamic version of the standard glute bridge. Get into normal bridge postion and clasp your hands with arms straight over head (toward ceiling). As you bridge your hips up, reach arms overhead to touch the floor. Bring hips down and arms back up. If you don’t yet have the shoulder mobility to touch the floor, grab the ends of a small towel instead of clasping your hands together.

B. Supine heel taps- Anterior core activator, anterior pelvic tilt corrective

 

Lay supine in table top position- make sure your hips and knees are 90 degrees and your low back is pushed into the floor; your abs should be turned on before you even start moving. Keeping your knees bent, lower 1 heel at a time, alternating feet.

C. Plank with Toe Taps- Core activator, shoulder stability, rotary stability

Get into plank position. In the picture shown above, her neck is slighly hyperextended; make sure you’re looking straight down without letting your head fall forward. Take your right toe and tap it out to the right side. Bring it back and repeat on the left side. Continue alternating legs.

D. 1/2 Kneel-To-Stand with Dowel

Start/Finish

When you’re in the start position, make sure your head, upper back, and butt are in contact with the dowel. Focus on keeping your torso tall and driving through your front heel to stand up.

E. Walking Pigeon- Single leg stability, hip external rotation mobility

Get your balance on 1 leg and grab the outer foot of the opposite leg so that your calf is perpendicular to your body. Alternate legs and take a step between each grab.

Go get ’em!

-L