Exercise of the week:  Sumo Squat

Exercise of the week: Sumo Squat

Coach Kristie demonstrates this week’s exercise of the week, sumo squat. The sumo squat works the quads, glutes, and hamstrings. There are a variety of ways you can do this workout with weights.  You can as shown with hand weights.  You can also use kettle bells, a bench or squat bar.  Another variation is to have one leg slightly forward and thread the bench or squat bar through the legs. Stand with legs wider than shoulder width apart, toes pointing outward.  Shoulders docked in their sockets.  Relaxed neck and spine.  Activate the core muscles bringing the belly button in toward the spine. Lower until knees are at 90 degrees.  Hold for a count of 1-3, then slowly raise to the starting position. Endurance Athletes should aim for 4 sets of 20 reps.  Fitness, Strength and Power 4 sets of 10.  The weight load will be lighter for the endurance athletes. Fitness, strength and power, higher. Please feel free to contact any of the coaches at KR Endurance if you have any questions on the exercise of the week....
Exercise of the Week:  Dolphin

Exercise of the Week: Dolphin

Coach Kristie demonstrates this week’s exercise of the week, Dolphin. This pose has been called the “forgotten pose” in yoga.  It isn’t used as much as it used to be.  It is an excellent strength and stability exercise.  It strengthens arms, core, lower back and legs.  Stretches the legs, arches and opens the chest and shoulders. Begin by placing forearms in front of you.  Close enough that the opposing hand can “hug” the other arm.  Then clasp hands in front.  Place feet down and slowly walk to the front of the mat.  Relaxed shoulders, pulling belly button in to your spine.  Coach Kristie is demonstrating a beginner level of this pose.  For increased difficulty the feet can be even closer to the front of the mat. Once in the start position drive forward moving the head and shoulders over the clasped hands.  Return to start position.  For increased difficulty you can drive forward and down, resting the top of your head on the mat between your arms.  Repeat this move working up to 20...