Exercise of the Week:  Discus Thrower

Exercise of the Week: Discus Thrower

Coach Rebecca demonstrates the Exercise of the Week. Discus-thrower. Targets glutes, quads, obliques, transverse abs, medial and posterior delts. 10-20 reps per side. Stand with one foot in front of you. Hold a dumbbell in the hand opposite your outstretched leg and squat, twisting your body so that you are holding the db on the outside of the opposite knee, palm facing inward. Stand up while twisting your body and raising the db. Lead with the elbow of the arm holding the db, rotating so your hand is the highest part of your body. Return to start position. This is one...
Exercise of the Week:  SLEEP!

Exercise of the Week: SLEEP!

Coach Rebecca’s dogs Teaka and Brownie, and Coach Kristie’s dog Cosmo, demonstrate one of the most important aspects of training, SLEEP. Sleep, not just workouts, should be high on the priority list for athletes.  The body rebuilds and gets stronger at rest.  Sleep is important for athletic performance and overall health. Most people need between 7 and 9 hours of sleep, if you are an athlete in training, you need more.  Go to bed earlier or sneak in a nap.  Plan for sleep and set a planned bedtime just like you plan for and budget time for workouts....
Exercise of the Week:  Reach with Rotation

Exercise of the Week: Reach with Rotation

Coach Rebecca demonstrates the exercise of the week. Reach with rotation. Good for core, balance, and leg strength. Start by balancing on your right leg. Slowly lean forward and reach for the ground with your left arm as shown. Left leg extends. Hold for one count then slowly raise back up. Start with 5-10 reps, each...
Exercise of the Week, Vacation Series:  Tricep Dips

Exercise of the Week, Vacation Series: Tricep Dips

  Coach Kristie demonstrates the Exercise of the Week, Vacation Series:  Tricep Dips.  Exercises in the vacation series can be done anywhere without the need of additional equipment. Tricep dips are one of the best exercise to target the triceps.  There are many ways you can perform this exercise. You will need a stable platform for hand placement that will support your bodyweight.  A table, stair, chair, or bench, something that will not move while you perform the exercise.  Feet can be placed on the floor in front of you, knees slightly bent, or legs straight out on the floor or elevated as shown in the image.  For added difficulty you can have legs straight out, with one slightly elevated. Start in the up position (arms straight) and slowly lower yourself so arms are at a 90 degree angle, then return to start.  You can add difficulty by “holding” in the arms bent position for a count of 5-8 before returning to the start position. Start with 3 sets of 12-15 repetitions....