Exercise of the Week:  Squat to Back Leg Lift

Exercise of the Week: Squat to Back Leg Lift

Coach Rebecca demonstrates the exercise of the week. Squat to back leg lift. Great exercise for balance and for the glutes. Begin with a squat, then raise one leg back as shown while balancing on the other leg. Arms reach out to the front. Hold one count, then go back to the squat position. Repeat on the other leg. Start with 20 reps with good body position and control. For a variation, try this exercise...
Tips for Running in the Dark

Tips for Running in the Dark

I live in the Southern California High Desert City of Victorville. My schedule requires that the majority of my running to be done in the early morning hours in the dark. Not only is my running in the dark but I also face difficult running terrain that include pot holes, uneven concrete and asphalt, sand, yes sand (this is the desert) not to mention the vehicles, wild animals, poorly lit street lights (if any), high wind. All of this while in the dark! I have developed a list of survival tips for night running that I have used to help me survive the grueling morning runs SAFELY. . Here are a few tips that have helped me survive the hazards of running in the dark: Reflective clothing – I suggest a vest or something that is comfortable and is highly reflective. You may need to spend a few bucks here, but it’s worth it. Make yourself VISIBLE! (check out this website for some great gear glimmergear.com) Light – flash light with a combination strobe light for the front and rear. Avoid wearing ear buds – this is a tough one, but we need all of our senses, especially hearing. Carry a noisemaker or some pepper spray to ward off any wild animals or perps. Run against traffic – this will allow you to react quicker if you notice a vehicle swerving Always assume a car does not see you – when a car is approaching be on your highest alert and be prepared to take action as necessary to avoid getting hit. If possible make eye contact with the...
Exercise of the Week:  Hip Lift with Hold

Exercise of the Week: Hip Lift with Hold

Coach Rebecca demonstrates the exercise of the week. Hip lift with hold. Start on your back, knees bent. Lift hips, engaging the glutes and hamstrings. Hold for one count, then slowly lower down. This is one rep. Start with 1 set of 30 reps. To make this exercise more difficult, raise the leg for one more count before lowering to the start...
Exercise of the Week:   Single Leg Raises

Exercise of the Week: Single Leg Raises

Coach Rebecca demonstrates exercise of the week. Single leg raises. Good for the core and legs. Start on your back, legs raised to the ceiling. Slowly lower one leg until foot is a few inches off the ground. Hold, then raise back up. As the top leg reaches finishes the movement, start slowly lowering the other leg, again holding a few inches off the floor for a second or two, then raise back up. This is one rep. Start with 15-20 reps. Key with this exercise is to keep it slow and...