Exercise of the Week:  Fire Hydrants

Exercise of the Week: Fire Hydrants

Coach Rebecca demonstrates Fire hydrants. A classic exercise targeting the often overlooked glute medial. 20-30 reps each side. Start on hands and knees. Bring one leg up with a bent knee, as high as you can with good form, do not rotate as you lift. You should feel this in the glute. To increase difficulty raise the opposite arm straight out in front of...
Exercise of the Week:  Skull Crushers

Exercise of the Week: Skull Crushers

Coach Kristie demonstrates the exercise of the week, Skull Crushers. This exercise is sometimes also called lying tricep extensions.  This exercise specifically targets the triceps.  You can do them on a bench, BOSU (like shown), or stability ball. Lie down, arms extended straight up, bend arms slowly to a 90 degree angle, then return to starting position.  Start with 3 sets of 10-12...
Exercise of the Week:  Wall Sits

Exercise of the Week: Wall Sits

Coach Kristie demonstrates the Exercise of the Week: Wall Sits. Walls sits are a great bodyweight exercise to strengthen the quadriceps and calves.   This exercise can be done anywhere, home, office, gym or hotel room while traveling. Sit against a wall, legs bent at a 90-degree angle. Activate the core to assist in supporting the upper body. To increase difficulty, raise arms and place hands behind the ears. Start by 3 sets of 30 seconds. Gradually increasing time of each and lessening rest times in between sets to aim for a continuous wall...
Exercise of the Week:  Isometric Glute

Exercise of the Week: Isometric Glute

Coach Rebecca demonstrates the exercise of the week. Isometric glute. Great for the glutes, especially glute medial. Lie on your side as shown, with a resistance band around the calves. Lift the top leg and hold 20-30 seconds. As you get stronger, use heavier bands. Start with 2-3 holds, each side....
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...
Exercise of the Week:  Straight Leg Sit Up

Exercise of the Week: Straight Leg Sit Up

Coach Rebecca demonstrates the exercise of the week. Straight leg sit up. Good for core and muscle control. Lay supine, arms above your head. Then with control bring arms forward and sit up as shown. Hold, then lower back down with control. This is one rep. Start with 1 set of 10 reps, then increase reps and add a...