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...
Exercise of the Week:  Bird Dog

Exercise of the Week: Bird Dog

Coach Kristie demonstrates this week’s exercise of the week, Bird Dog.  This exercise targets all of the abdominal muscles and lower back. On your knees looking at the floor, have hands on the floor beneath the shoulders, neck and spine should be relaxed.  Extend opposing arm and leg, your arm should not be seen in your peripheral vision. Hold for 4 sets of 30 seconds (each side), working up to one minute.  Once you are are able to master the timed bird dog, for increased difficulty, laterally move the extended limbs 10 degrees to the side. This is a small, controlled, movement. Return to start.  Work up to 4 sets of 20 reps each side....

Exercise of the Week: Monster Walks

Coach Kristie demonstrates the exercise of the week, Monster Walks. Using tubes (as shown), or with a resistance band around the ankles stand with feet shoulder width apart, then step to the side, then return to start position.   Repeat for 4 sets of 10-15 repetitions on one side, then switch to the other. You can monster walk to the side, the front and back or even in a “box” where you step front, side, back, then the other side.   You can also continue to move in the direction of the walk vs returning to the start. This exercise is one every runner and cyclist should have in their arsenal.  Great for glute and hip strength to prevent imbalances due to the repetitive nature of running and...
Exercise of the Week:  Lawnmowers

Exercise of the Week: Lawnmowers

Coach Kristie demonstrates this week’s exercise of the week, Lawnmowers.  The exercise is shown using hand weights, it can also be performed using resistance bands as well as a cable machine.  Another variation of this workout can be done with one knee on a bench, today’s demonstration is standing. This exercise uses back and arm muscles to pull the weight up, while the legs work as stabilizers. The back muscles that are activated in this exercise are your latissimus dorsi, the largest back muscle, as well as the rhomboid major and minor, teres major, rear deltoid and trapezius. Stand with legs apart, the deeper into a lunge position you go will add difficulty to this exercise.  Front leg bent, body hinged forward at the waist, opposing arm from front leg holding your weight.  Pull the dumbbell up to your shoulder while rotating the upper body.  Return to the starting position, that is one repetition. Work up to 4 sets of 12 reps.      ...
Exercise of the Week:  Hydration

Exercise of the Week: Hydration

This one bears repeating- guest blog from Dina Griffin on hydration: A couple of hot topics in the sport nutrition world lately relate to fluid and electrolyte needs for athletic individuals (no matter whether recreational or more elite in abilities). I want to address a few issues related to hydration in this article, some of which have also been questions previously posed by KRE teammates. Fluid and water recommendations for athletes have run the gamut in the context of daily needs and needs during exercise. As an example of this, check out the following list of recommendations that have circulated in recent years: 8 x 8-ounce glasses of water daily Drink 1/2 of your body weight in water daily Drink fluids until your pee is clear in color Drink fluids until your pee is pale in color Males: 15.5 cups of fluids; Females: 11 cups of fluids (Adequate Intake as set by the Institute of Medicine for healthy 19-70+ year-olds) 0.154 to 0.185 ounces of water per pound of body weight during exercise 3 to 8 oz of fluid every 15 minutes during exercise Drink ahead of thirst Drink to thirst Which one is right? The short answer is: none of them have been proven scientifically to be the “one and only way” for all healthy athletic individuals. What it really gets down to is figuring out what YOU need. Like most things when it comes to being an athlete, right? Before I present some hydration tips, let’s review some of the important benefits of hydration: 1. Aids in digestion and absorption of nutrients from the food we eat...
Exercise of the Week:  Back Hyperextensions

Exercise of the Week: Back Hyperextensions

Coach Kristie demonstrates this week’s Exercise of the Week:  Back Hyperextensions Having a strong lower back and core muscles will aid in the prevention of back pain and injury.  As your muscles get stronger, they are able to offer more support to your spine, which improves your posture, running form, and relieves pain. In the starting position, the body is face down, arms in the shape of a goal post.   Activate core muscles and lower back to lift the upper body and hold for a count of 2-5, then return to starting position.  That is one repetition.  The neck and shoulders should be relaxed, lower back and core muscles should be doing the lifting. Work up to 4 sets of 20 reps. Please feel to ask anyone on our coaching staff if you have any questions about this exercise of the...