Videos (Muscles)

 

[ss3_player bucket=”Run” video=”Muscles/bowlers.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]

Bowlers

  • Keep a slight flex in the knee of the grounded leg throughout. Keep the knee “soft.”
  • Think of “hinging” from the hips as you move forward – not just lowering your arm
  • Don’t worry if you cannot touch the ground when doing this exercise. Touching your shin (or having your hands on hips) is fine too

 

[ss3_player bucket=”Run” video=”Muscles/planks.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]

Front and Side Planks

  • Front planks: keep the body in a perfectly straight line and pull the belly button up to the sky
  • Side planks: make sure the body stays in a “stacked” position with good alignment. Body is also straight from ankle to shoulder

 

[ss3_player bucket=”Run” video=”Muscles/kneelingcycledrill.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]

Kneeling Cycle Drill

  • Keep the pressure light on the hand as you cycle with the opposite leg
  • Trace big circles (as big as possible) with your foot, in both directions
  • Try to keep the leg up off the ground as you do this drill and do not let it lower (or “dip”) as you perform the cycling
  • Draw the core in throughout

 

[ss3_player bucket=”Run” video=”Muscles/pistonsquats.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]

Single Leg Piston Squats

  • Make sure the knee stays in line with the toe throughout the entire exercise
  • Raise the arms out in front on the squat to help shift the weight back, keep the posture upright and allow you to “get into the heel”
  • Just allow the butt to lightly touch the bench, chair or bleachers behind you. Do not actually “sit” on it
  • Keep your entire foot planted throughout and press back up strongly through the heel from the bottom

 

[ss3_player bucket=”Run” video=”Muscles/bridges.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]

Bridges

  • Knee(s) are bent at about 90 degrees and press up strongly from the heels
  • Do NOT try more advanced progressions until you have mastered the easier ones. If you cannot keep an absolutely level pelvis throughout, you are not ready for the more advanced progressions

 

[ss3_player bucket=”Run” video=”Muscles/plankkneetoshoulder.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]

Plank with Knee to Shoulder

  • Be sure to initiate this movement from the CORE, not from the hip flexor
  • Shoulders stay level but there is a slightly rotation from the core and trunk as the knee comes forward
  • Keep the belly button drawn in throughout

 

[ss3_player bucket=”Run” video=”Muscles/skydivers.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]

Skydivers

  • Keep neck in line with shoulders (do not look up or down)
  • Three checkpoint are: squeezing the butt, squeezing the backs of the shoulder blades and squeezing the lower back

 

[ss3_player bucket=”Run” video=”Muscles/wallslides.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]

Wall Slides

  • Feet are about 6 inches-to-1 foot away from the wall
  • Pinkies are on the wall as you slides the hands and arms up and down
  • Lower back, back of the head, elbows and pinkies must stay on the wall at all times. Only move your arms as far as your flexibility allows