Comments Off on Partner Training Exercise #5: Bird dog with Partner Press

Partner Training Exercise #5: Bird dog with Partner Press

Category : Exercise

This is a partner variation which increases the intensity of a basic core exercise: the quadruped bird dog.

Begin on hands and knees facing your partner.

Raise your right hand and left knee off of the floor, and extend your hand out to make contact with your partner’s (palm to palm).

Both partners press against their partner’s hand with equal pressure as to not allow any movement…this is an isometric exercise (which means there is NO VISIBLE MOVEMENT).

The more pressure applied, the more you will have to engage your core muscles so that you don’t get pushed over.

Then try it on the other side using  left hands.

 

At XO Fitness, we offer partner training. It’s fun and more economical than training on your own.

If you are interested in working out with a loved one or a friend, contact us for details! 920-339-0630

Comments Off on Partner Training Medicine Ball Exercise #4: Golf Swing and toss

Partner Training Medicine Ball Exercise #4: Golf Swing and toss

Category : Exercise

This Medicine Ball Exercise is great for your core strength (especially obliques) and lower body (gluteus medius).

Swing the ball away from your partner (as shown) then as you swing it toward your partner toss and it  to them.

Try 10 repetitions, then turn around and do it again on the other side so that you get to toss the ball in both directions.

Tips to keep in mind:

Throw ball low (think:  line drive) DON’T lob it in a high arc.

Throw ball slightly in front of your partner so that they can catch it and swing through in one smooth motion.

Use your whole body turning your hips toward your partner to propel the ball…that way it isn’t just an arm exercise.

Do you need a med ball for home?

We recommend Perform Better for home fitness equipment

At XO Fitness, we offer partner training. It’s fun and more economical than training on your own. If you are interested in working out with a loved one or a friend, contact us for details! 920-339-0630

Comments Off on Partner Training Medicine Ball Exercise #3: Balance & Optional Lunge

Partner Training Medicine Ball Exercise #3: Balance & Optional Lunge

Category : Exercise

These Medicine Ball Exercise are great for your balance, core strength and lower body (if you add the lunge back).

First try balancing on one foot and playing catch with you partner. The more you engage your core the better your balance with be, so stay focused!

Once you master balancing on one foot, try adding in the step back lunge to increase the intensity level and strengthen your lower body.

 

 Do you need a med ball for home? We recommend Perform Better

At XO Fitness, we offer partner training. It’s fun and more economical than training on your own. If you are interested in working out with a loved one or a friend, contact us for details! 920-339-0630

 

Comments Off on Core Training #5: Stability Ball Elbow Plank with Saw

Core Training #5: Stability Ball Elbow Plank with Saw

Category : Exercise

1) Start in a kneeling position with your stability ball in front of you.

2) Brace your abdominal muscles and carefully roll forward into a plank position. 

3) Roll the ball forward and backward just a few inches using your elbows.

 

Comments Off on Core Training #4: Stability Ball Planks

Core Training #4: Stability Ball Planks

Category : Exercise

Another way to make planks more challenging is to use a Stability Ball.

Be sure that you have mastered Abdominal Bracing and the basic plank before moving on to these more difficult moves!

Elbow Plank on the Ball

Start kneeling with the Ball in front of you. Clasp your hands together and roll out on your forearms until your elbows are on the ball.   If you feel stable enough, go ahead and lift you knees off the floor so that you are perched on your toes. Hold this position for 5-10 seconds, then put knees back on floor, roll back in, rest, repeat!

 

 

Comments Off on Core Training #3: Plank Variations

Core Training #3: Plank Variations

Category : Exercise

Once you are feeling strong while performing a basic elbow plank what’s next?

Well, one answer is to just hold your planks for a longer period of time, and that’s fine up to a point, but here are some variations on the basic plank that will challenge you and keep it more fun than just watching the seconds tick by!

Side Plank (intermediate)

Start by lying on your side with your elbow directly under your shoulder. Lift hips off floor. When you first begin doing this exercise keep your knee in contact with the floor. Later, you can progress to doing this on the side of your foot. Complete 5-10 repetitions.

Elbow Plank with Leg Lift (intermediate)

Start in the basic elbow plank position. Alternately lift your toes from the floor a few inches. Complete 10 repetitions (5 lifts per leg).

Push-up Plank with single arm cross-over (advanced)

Start in a push-up plank position. Make sure that your wrists are directly under shoulders. Lift one hand from floor and touch it to your opposite shoulder, then return hand to the floor and switch to the other side. Complete 10 repetitions (5 per hand).

Push-up Plank with knee cross-over (advanced)

Start in a push-up plank position. Make sure that your wrists are directly under shoulders. Lift one toe from floor and bring knee in toward opposite knee. Repeat on the other side. Complete 10 repetitions (5 per knee).

 

 

Comments Off on Core Training #2: The Plank

Core Training #2: The Plank

Category : Exercise

There are alot of variations on the plank. This week we are going to introduce the basic elbow plank which you’ve undoubtedly done in the past. The question is, have you been doing it correctly? Last week we introduced abdominal bracing and that is the key to doing a proper plank.

Plank on elbows

Basic Plank on elbows

Start on your belly propped up with your elbows under your shoulders. Do not “sink” into shoulders; instead keep your neck long and shoulder blades pulled down and together. Brace your abdominals and lift your hips so that you are in a “plank” position supported by your elbows and knees. Remember, a plank is straight; so do not allow your back to arch.

Start by just holding the plank on you knees for 5 seconds at a time. Once you can hold a good plank with your knees down, try straightening your legs so you are perching on your toes.

Progression: Increase the amount of time you hold the plank (up to a minute) but never continue holding the plank if you feel discomfort in your low back or can not maintain a neutral spine. Also, there are lots of variations on the basic plank which we’ll cover next week!

 

 

Comments Off on Core Training #1: Abdominal Bracing

Core Training #1: Abdominal Bracing

Category : Exercise

At XO Fitness, we always coach our clients to “brace your abdominals”  during core work…especially when performing planks. “Bracing” means tightening your mid-section all the way around not just “sucking-in” your belly. Instead, you need to tighten your muscles the way you would in anticipation of a) being tickled; or b) being punched in the belly.

Practicing abdominal bracing on the stability ball

Practicing abdominal bracing on the stability ball: Lori is pressing on Ryan’s hands…if he does not brace his abdominals she will push him off the ball.

 The way we get clients to “feel” abdominal bracing (no we don’t punch anyone in the gut) is by asking them to sit on stability ball with their arms extended out at shoulder height and hands together. Then we push on their hands…if they don’t tighten up their core and “brace” they’ll get pushed right off the ball!

 

 

 

 

 

Another great way  to feel this is to lie on your back with knees bent and spine in neutral. Reach your hands up to the ceiling (palms facing in) and then lower your arms straight overhead leading with your thumbs. Notice how your back has an tendency to arch and your rib cage to “pop-up”…OK, don’t let that happen, instead use your core to keep your rib cage down and your spine in neutral. Feel it?

Starting Position

Maintain neutral spine as you lower arms overhead
DO: Maintain neutral spine
Do not allow spine to arch or ribcage to pop-up
DO NOT: Allow spine to arch

 

 

 

 

 

 

Comments Off on Core Muscles defined

Core Muscles defined

Category : Exercise

What are the core muscles?

Core Muscle Diagram

Core Muscle Diagram

The abdominal muscles (there are technically 4 “abdominal” muscles) are not the only core muscles. The core muscle team also includes muscles  of the low back, upper back, hip and pelvis. They all work together to support  the spine in proper alignment (good posture) also known as neutral spine.

A strong core will reduce risk of back injury/pain,  improve your balance, and improve your game!

What game? Any game, you name it: golf, tennis, baseball, swimming, running, football, basketball, hockey, soccer, skiing…you get the picture.