Start
1. Stand beside box with feet straight and shoulder-width apart.
2. Lift chest and tuck chin.
Movement
1. Squeeze butt muscles, balance on one leg and lift other directly beside it.
2. Using arms, jump up and rotate 90 degrees to land on top of box on same leg; hold two seconds.
3. Step off box.
(Source: blog.madsweat.com)
Tone Up Tuesday: Moves To Help You Improve
Muscles Worked
Start
1. Stand with feet straight and shoulder-width apart, knees slightly bent.
2. Place cables over shoulders and hold hands at chest level.
Movement
1. Draw-in belly button, squeeze butt muscles and tuck chin.
2. Crunch upper body forward, rotating torso to one side.
3. Return upper body to upright position, while rotating torso back to start position.
4. Repeat crunch, rotating to opposite direction.
(Source: blog.madsweat.com)
Tone Up Tuesday: Moves to Help You Improve! Move 3
Continuation from last-weeks post move 2.
Continuation from last-weeks post move 1.
Petellofemoral pain is one of the most common types of knee pain. Usually characterized by pain beneath the kneecap (patella) that gets worse after working out. A lot of runners have weak or tight muscles which can usually be the cause. With more people getting out and running we’ll be posting more exercises that we recommend to target those tight and weak areas to help stabilize your knee.
Side Lunge
Muscles Worked
Start
1. Lie with foam roll on side, in front of hip.
2. Cross top leg over lower, with foot touching floor and bottom leg raised off floor.
Movement
1. Slowly roll from upper portion of outer thigh, slightly in front of hip joint, to knee; apply pressure on tender spots for 30 seconds.
Move 2
Continuation from last-weeks post.
Petellofemoral pain is one of the most common types of knee pain. Usually characterized by pain beneath the kneecap (patella) that gets worse after working out. A lot of runners have weak or tight muscles which can usually be the cause. With more people getting out and running we’ll be posting more exercises that we recommend to target those tight and weak areas to help stabilize your knee.
Side Lunge
Muscles Worked
Start
1. Stand with feet straight and shoulder-width apart.
Movement
1. Lunge sideways; stabilize - lunge foot straight, knee bent and directly over second and third toes; opposite leg straight with foot flat on ground.
2. Push off bent leg to return to start position
The Grid Revolutionary Foam Roller
Trigger Point Perf…
Avoid a painful Patella Move 1
Petellofemoral pain is one of the most common types of knee pain. Usually characterized by pain beneath the kneecap (patella) that gets worse after working out. A lot of runners have weak or tight muscles which can usually be the cause. With more people getting out and running we’ll be posting more exercises that we recommend to target those tight and weak areas to help stabilize your knee.
Muscles Worked
Start
1. Lie on stomach with foam roll under front of thigh, upper body supported on forearms.
Movement
1. Slowly roll front of thigh; apply pressure on tender spots for 30 seconds.
The Grid Revolutionary Foam Roller
Trigger Point Perf…
(Source: blog.madsweat.com)
Muscles Worked
Start
1. Stand with feet shoulder-width apart.
2. Hold dumbbell in each hand at chest level (palms face body).
Movement
1. Quickly drive dumbbells overhead; at same time, drive legs into staggered-stance position - Back leg straight, front leg bent slightly.
2. Return to start position.
(Source: blog.madsweat.com)
Start
1. Stand with feet straight and shoulder-width apart.
2. Hold dumbbell in each hand at chest level.
Movement
1. Lunge sideways and stabilize; front foot straight, knee bent and directly over second and third toes; opposite foot straight with foot flat on ground.
2. Push off bent leg into balanced standing position.
3. Press dumbbells overhead, fully extending arms.
4. Return dumbbells to chest; repeat movement.
(Source: blog.madsweat.com)
Start
1. Lie on side with feet and legs on top of each other, forearm on ground and elbow under shoulder.
Movement
1. Draw-in belly button and squeeze butt muscles.
2. Lift hips and legs off ground until body forms straight line from head to toe, resting on forearm and feet.
3. Without moving spine, slowly lift top leg in air 6 inches.
4. Hold for 2-4 seconds; lower top leg to start position.
(Source: blog.madsweat.com)
Muscles Worked
Start
1. Stand with your feet straight and placed shoulder-width apart. Keep your knees slightly bent and your chest up.
2. In one hand, hold a dumbbell in front of your knees.
Movement
3. Pull the dumbbell upwards by explosively extending your hips, knees and ankles with a jumping motion.
4. At maximum extension, elevate shoulders , flex and pull with your arms. Pull the dumbbell as high as possible keeping your wrist over the dumbbell.
5. The next step is called the catch. As the dumbbell reaches maximum height, flex your knees and hips while you flex and rotate your elbow underneath the dumbbell.
6. At maximum height, fully extend your elbow, locking the dumbbell overhead. Catch the dumbbell by flexing at the knees and hips to absorb the weight of the dumbbell.
7. Squat to the depth necessary to safely control the weight overhead.
8. The last step is called the recovery. Once under control in the squat position, extend your hips and knees to move your body into a fully erect position.
9. Keep the dumbbell locked overhead for a few seconds then return to the starting position by bending your elbow and lowering the dumbbell first to shoulder level, then to knee level.
(Source: blog.madsweat.com)
Muscles Worked
Start
1. Hold two dumbbells in your hands, let them hang down at your sides and keep your palms facing in toward your body.
2. Place a stability ball behind your upper back, secured against a wall or stable machine.
3. Keep your feet pointed straight ahead and placed shoulder-width apart.
Movement
4. Contract your glutes and perform a three-quarter squat.
5. Stand, pushing through your heels, and curl the dumbbells to your chest.
6. Next, press the dumbbells overhead, fully extending both your arms keeping your palms turned away from your body.
(Source: blog.madsweat.com)
Start
1. Stand in semi-squat position; feet straight and shoulder-width apart; chest up.
2. Hold cable with both hands at level of knee closest to weight stack; arms fully extended.
Movement
1. Draw-in belly button, squeeze butt muscles and tuck chin.
2. With arms extended, lift cable diagonally and rotate body, pivoting on back foot. 3. Lift until hands reach eye level.
4. Return to start.
(Source: blog.madsweat.com)
