elite workout library Archives Page 17 of 25

Using The Eccentric Strength Workout

by Cori Lefkowith | Dec 13, 2013

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats
Chest/Shoulders
Wrist/Forearms

WORKOUT

Complete 3-5 rounds of each circuit. The goal of this workout is to slow down the tempo of your reps. Rest up to a minute and a half between rounds and up to 2 minutes between circuits.

CIRCUIT #1:
8-15 reps 5 Count Goblet Squat
10-20 reps 5 Count Push Up

CIRCUIT #2:
8-15 reps each side 5 Count Split Squat
10-20 reps 5 Count Dip

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats
Chest/Shoulders
Wrist/Forearms

NOTES:

Air on the side of taking more rest instead of having to rest during an exercise or rush through the rep because you are fatigued.

Keep the slow tempo of your reps even if that means you have to do fewer reps than normal or lighter weight than normal.

EXERCISE DESCRIPTIONS:

5 Count Goblet Squat – Take one kettlebell and turn it upside down, holding it on the bell. Set your feet between hip-width and shoulder-width apart. Keep the kettlebell in at your chest. Draw your belly button in toward your spine. Sit your butt back and keep your weight in your heels as you squat down. Lower for a 5 count. Do not rush the lower. Keep your chest up and don’t let your back round forward. Sink your butt down as low as you can, keeping your heels on the ground. Then, driving through your heels, come back to standing quickly. Do not lean or rock forward as you stand up. Come all the way up and squeeze your glutes at the top then sink back down, again lowering for a 5 count. You may also do a double racked kettlebell front squat to make the weight heavier if you don’t have a single bell heavy enough.

5 Count Push Up – Beginners will do either an incline push up with their hands up on a bench or a push up from their knees. Advanced exercisers will do a push up from their hands and toes. For any variation, start by lying on the ground with your legs together. Place your hands outside your chest. Draw your belly button in toward your spine and squeeze your glutes. If doing this move from your toes, you will then press up onto your hands and toes. Your body should move in one straight line. Everything should move together as you press up to the top of the push up with the arms full extended. Do not let your butt go up in the air or your hips sag toward the ground. Do not tuck your chin. Keep your head in line with your spine. Make sure to keep your core tight so your low back doesn’t arch. Then lower back down, taking a 5 count to lower, making sure your body moves as one unit. Touch your chest to the ground and then lift quickly right back up. If your body doesn’t move together, if you do the “worm” as you press up or down, regress to your knees or an incline push up. Make sure that you count to 5 every time you lower your chest to the ground. Press quickly back up after lowering down.

5 Count Split Squat – Step one foot forward into a wide lunge stance. Keeping your chest up nice and tall, bend your knees as if you are kneeling onto the ground. Take 5 seconds to lower down to the ground and then quickly press back up. Keep your front heel down and drive through that heel to come back to standing. Do not step your feet back together once you stand back up. Keep the wide stance and sink down again, taking 5 seconds to lower. Then stand back up quickly. Complete all reps on that side before switching. Then step back and step the other foot forward. Hold dumbbells in each hand to make the move harder. Do not add weight if that means you can’t maintain the 5 count lower and quick press back up.

5 Count Dip – Beginners may do an assisted variation off of dip bars or parallel bars where they take 5 seconds to lower down and then use their legs to jump back up to the top of the dip. They may also do these off of kettlebells or a bench. Advanced exercisers will do full dips and may even add weight to challenge them. To do a full dip, place one hand on each bar. Press up to the top so that your arms are fully extended. Then slowly bend your elbows and lower your body down, taking 5 seconds to lower. You want to lower yourself down until your upper arms are parallel to the ground. Then drive back up through your hands until you are fully extended at the top. Quickly press up. Keep your core tight so you don’t arch your low back. Do not lean too far forward. To do this move from the bench, place both hands on the bench behind you. Your finger tips should hang over the bench and face you. Stretch your legs out then in front of you. The straighter your legs are and the further your heels are from your butt, the harder the move will be. Bend your elbows and drop your butt toward the ground, taking 5 seconds to lower down. Drop so your upper arms are parallel to the ground then quickly press back up. Keep your butt and back right up agains the bench. Do not let your body drift forward.

The Partner Resistance Band Workout

by Cori Lefkowith | Dec 13, 2013

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats
Chest/Shoulders
Wrist/Forearms

WORKOUT

Complete 3-5 rounds of the circuit below. Rest for 30 seconds and 1 minute between rounds. Rest up to 2 minutes between the circuit and conditioning.

CIRCUIT:
10-20 reps per partner Band Seesaw
10-20 reps per side per partner Partner Wood Chop
10-20 reps per side per partner Band Circles
10-20 reps per side per partner Core Stability Press and Rotations

CONDITIONING:
Complete 4-6 rounds of the exercise below. Crawl for 1 minute then rest for 1-3 minutes depending on your level.

Partner Band Crawls

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats
Chest/Shoulders
Wrist/Forearms

NOTES:

This workout is best done with a partner of an equal fitness level so that the resistance band challenges you both. C-Bands or normal resistance bands can be used. Each partner will hold a side of the band.

Beginners may need to shorten the partner band crawls or use all 3 minutes to rest.

EXERCISE DESCRIPTIONS:

Band Seesaw – Each partner will stand facing each other with their feet about hip-width apart. They will each hold an end of the band with their palms facing the ground. Step away so there is tension in the band, but you can still pull it back without pulling the other person over. One partner will then hinge over, pushing their butt back and leaning forward as they pull the back back between their legs. Your knees will bend slightly as you pull it back, but you are not squating down. Your arms should stay straight as you pull and your back should be flat. As one partner pulls the band back between their legs and hinges over, the other partner will pull the band back overhead. Keep your arms straight as you pull the band back overhead. Do not arch your low back, but stand up nice and tall to pull the band overhead. Then both partners will move together, switching their position so that the band moves like a seesaw. The partner that was hinging over will now pull the band back overhead to resist the partner that is moving from overhead to the hinge. Move together and keep tension in the band. One rep is the hinge and the overhead pull.

Partner Wood Chop – Face each other and hold the band with your palms facing down. One partner is going to pivot and pull the band up and outside their shoulders to the left while the other partner pivots and drops the band outside their knee to the right. The partner that pivots up will pull the band up and across their body to outside their shoulder, keeping their arms straight and rotating their back foot. The partner that pulls outside their knee will pivot their back foot and lunge down, keeping their back flat and arms straight. The partners will then switch, moving together and keeping tension in the band. The partner who is low will move across their body and pull up outside their shoulder while the other partner will pull down across their body to outside their knee. One rep is low and high. Once all reps are completed going low to high one way, switch and go low to high the other direction.
Band Circles – Partners will stand side by side with the band held in front of them at their chests. They should stand far enough apart that there is tension in the band. Then one partner will pull to the right with their arms straight. The other partner will follow as the first partner draws a big circle with the band. Make sure there is tension in the band at all times. Create circles one way and then reverse the circles with the other partner leading. Make sure to pull and resists your partner a little as you draw the circles together.

Core Stability Press and Rotations – You will stand perpendicular to each other. One will face the other while the other will stand sideways to their partner. The partner standing sideways will hold the band out in front of them at chest height, holding the band with their palms facing each other. Their arms will stay straight out in front of them. Their goal is to keep their arms straight out at the middle of their chest as their partner tries to pull them. The partner facing their partner will then rotate side to side, forcing the other partner to stabilize. As the partner rotates from side to side, they will pull the band from hip to hip, keeping their arms straight. Each rotation from hip to hip is a rep. Once all reps are complete with the partner facing one way, the partner will turn the other direction to work their other oblique. Each partner will do two stabilization presses before switching and letting the other partner stabilize as they rotate.

Partner Band Crawls – Set up on your hands and knees side by side with the band around your waists. Set up far enough apart that there is tension on the band. Lift up onto your hands and toes with your knees under your hips and your hands under your shoulders. Begin to crawl forward with the opposite arm and leg working together. Once you crawl forward for a bit, crawl backward. Keep your core tight. Do not reach too much with your legs, especially when crawling backward. Switch sides and crawl on the other side of your partner the next round.

Less Low Back Pain Workout

by Cori Lefkowith | Dec 13, 2013

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
IT Bands
Adductors
Lats
Hips/Glutes

WORKOUT

Complete 1 rounds of the first circuit. Then complete 2-3 rounds of the second circuit before moving on to 3-5 rounds of the third circuit. Only rest between rounds of the third circuit. Rest up to 1 minute between rounds.

CIRCUIT #1:
10-15 reps per side World’s Greatest Stretch with Hamstring Stretch
10-15 slow deep breaths each side Pigeon Pose
10-15 reps Kneeling Bridge
10-15 reps per side Frog Stretch with Rotation
10-15 reps per side Star Stretch
10-15 reps per side Standing Hamstring Stretch

CIRCUIT #2:
10-15 reps deep breaths or marches Pelvic Tilt
15-20 reps Glute Bridges
10-20 reps per side Plank with Reach Back and Out

CIRCUIT #3:
1 rep each side Lunge Matrix
3-5 reps each side Sandbag Get Up
10-20 reps Glute Bridge To Sit Up

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
IT Bands
Adductors
Lats
Hips/Glutes

NOTES:

While this workout is a good start to getting rid of your low back pain because it will stretch out your tight hips and back as well as strengthen your glutes and abs, it alone will not get rid of your pain. You need to stretch, roll out and activate the correct muscles a few times a week to get real results.

EXERCISE DESCRIPTIONS:

World’s Greatest Stretch with Hamstring Stretch – Start in a high plank position with your hands under your shoulders and feet together. Your body should start in a nice straight line. Step your right foot outside your right hand. Drop the right elbow down into the instep of your right foot. Then rotate open facing your right leg, stretching your right arm up toward the ceiling. Bring the right hand back down to the ground. Sit back on your left heel and straighten your right leg. Feel a stretch down your hamstring. Then bend the right leg and move back into the plank position with the foot outside the hand. Again drop the elbow and repeat the move on your right side. Complete all reps and then switch and do the stretch on the other side.

Pigeon Pose – Sit on the ground and bring one foot in front. If you bring your right leg forward, your knee should be pointing about to “2” on a clock. The more you bring your foot out so that your knee is bent to 90, the harder you will make the move. Straighten the back leg back behind you as much as possible. Rotate the leg in, turning the toe in so that your hips are square front. Then relax over your front leg. Hold and feel a stretch in your glute and outside your front hip.

Kneeling Bridge – Start by kneeling on both legs with your feet flexed. Sit back and place your hands on your heels. Then arch up off your heels and press your chest out, keeping your hands on your heels. Relax your head back and arch as much as you can, getting a nice stretch down your chest, core, hips and quads. Hold for 1-2 seconds and relax back down. Repeat. If you are less flexible, do this stretch with a couch, chair or table behind you. Kneel down and place your hands back behind you on the couch or table. Press your chest out and arch as much as possible away from the piece behind you while leaning your head back. Then relax back down and repeat.

Frog Stretch with Rotation – Kneel on the ground and spread your knees as wide as possible. Lower yourself down to your forearms. Keep your feet in line with your lower leg and knees. Do not let your feet come together behind your butt. Sit your butt back between your knees as much as possible. Then come forward out of the stretch for a second before pressing your butt back as far as you can. As you come back forward, lower your body down to the ground and rotate your lower leg up and forward. Sit back again and then pivot the other hip. Keep alternating sides until all reps are complete.

Star Stretch – Lie on your back with a foam roller or ball to your right side if you have one. Otherwise you will just press your knee toward the ground. Bend your left knee to about 90 degrees and pull it across your body. Place your knee on the roller or ball. Place your right hand on top of your knee to hold your knee onto the ball. Reach your left hand across your body and touch the floor on the right side with your palm. Then open that arm back up to the left side, trying to touch the back of the hand down to the ground. Try to open up the chest as much as possible without letting the knee move from the roller or ball. Hold for a second or two and then bring the hand back across and repeat. Complete all reps on that side before switching.

Standing Hamstring Stretch – Standing, cross your left leg over your right leg. Bring the left foot over and across until the big toe is even with the big toe of the right foot. You want your feet even so that your front leg (the left leg) is pressing the back leg (right leg) straight during the stretch. Clasp your hands together and reach up overhead. Get a nice big stretch. Then bend forward, reaching the hands down to the ground. Hold for 1-2 seconds. Then relax and step forward to repeat on the other side. If your hips/glutes are tight, you can also reach toward the instep of the back foot to stretch your IT Band.

Pelvic Tilt – Lie on your back with your knees bent and your feet flat on the ground. You should almost be able to reach your hands down by your sides and touch your heels with your finger tips. Feel the space between your low back and the ground as you lie there. Then draw your belly button in toward your spine and press that space away. You should feel your low back against the ground. Beginners may need to hold there. More advanced exercisers will add in a march or even draw both knees in. To do the march, they will bring one knee at a time in toward their chest and then return their foot right back down to the ground. Their low back will never leave the ground as they march. If they can keep their core engaged while marching for 10-15 reps per side, they may then pull both knees in at one time and then lower their feet back down. Their knees will stay bent the entire time and their back will stay pressed against the ground. Complete 10-15 reps then move to the next exercise. Make sure you really focus on keeping your core tight and your back against the ground no matter which variation you do.

Glute Bridges – Lie on your back with your feet about hip-width apart. You should basically be able to touch your heels with your finger tips. Then bend your elbows to 90 degrees. Drive your elbows, shoulders and heels into the ground as you drive your hips up. Make sure your knees do not fall apart. Actively squeeze your butt as you drive your hips up. If you only feel your hamstrings working, make sure that you aren’t driving off your heels backward. You shouldn’t feel like you are driving back into your shoulders. You want to actual feel like you are driving your knees forward over your toes even though you are driving through your heels. Drive your hips straight up. Hold for 2-5 seconds at the top.

Plank with Reach Back and Out – This move is done from the hands and either your knees (beginner) or toes (advanced). To do this move from your knee, set up in the top of a push up with your hands under your shoulders and your body in a nice straight line down to your knees. Then sit back on your heels into a “child’s pose” position, reaching one hand back between your legs. Move forward back to the top of the push up as you reach the hand from between your legs out toward the wall beyond your head. You may even extend your hips more toward the ground. Just make sure to keep your abs engaged so that you don’t feel the extension out in your low back. Complete all reps on that side before switching to the other arm.

Lunge Matrix – The easiest way to remember all the lunges is to think about lunging around a clock. Start facing “12″ on the clock. Doing all the lunges first moving the left foot…

Front Lunge: Step the left foot forward and sink down into a front lunge. Bend both the front and back knees. Make sure you do not lean forward as you lunge forward. Also make sure you drive off your front heel to push back to standing.
Angled Front Lunge: After returning to standing after the front lunge, you will again lunge forward, but this time out at an angle. Lunge forward toward “11″ on the clock with your left foot. Bend both your back and front knees as you lunge forward, keeping both toes pointing straight ahead. Then drive off your left heel to come back to standing.
Side Lunge: Again lunging with the left foot, step the left foot out toward “9″ on the clock. As you lunge out to the side, you are going to bend the left knee and sit your butt back. Keep your right leg straight. Both toes should be pointing straight ahead. Keep your leftt heel down as you sink into the lunge. Push your butt back and keep your chest up. Then drive back up to standing.
Backward Rotational Lunge: Next you will lunge back toward “7″ on the clock with your left foot. Your left foot, when you step back, will be perpendicular to your right foot, which is pointing toward “12.” Push your butt back and sink into a lunge, bending the left knee while keeping the right leg straight. Do not let the left heel come up. Keep your chest up and sit your butt backward. Driving off your left heel, push back to standing. Make sure that your right toe doesn’t rotate but continues to point toward “12.” Also make sure your right leg does not bend.
Backward Hinge: Again moving the left foot, step your left foot back so that the toe is even with the heel of your right foot. Both toes will point toward “12.” After taking the little step back, you are going to hinge over at the hips, pushing your butt back toward the wall behind you. You will feel a stretch down your hamstrings. Then stand back up and step forward.
Curtsy Lunge: Take your left foot and step your left foot back behind your right leg. You will reach your left foot back to about “5″ on the clock. Make sure you step far enough back (do not keep your left foot too close to your right) that you can bend both knees and sink down into a deep lunge. Keep your right heel down on the ground and your chest up. Then come back to standing. Make sure that you feel this lunge in the outside of your right butt cheek when you lunge back with the left leg.
Forward Cross Lunge: Lunge forward and across toward about “2″ on the clock with your left foot. Pivot your left foot so that your feet are perpendicular. Sink down into a lunge, bending both knees. Make sure your left heel stays down as you lunge. Then drive off your left heel to come back to standing.
All seven lunges listed above completes the lunge sequence on one side.
One rep will be all seven lunges.

Sandbag Get Up – Start by lying on your back on the ground with your legs out straight. Place the sandbag over your right shoulder and hold it in place. Bend your right knee and place your foot flat on the ground. Straighten your left arm out to the side (not straight out at shoulder height, but not right by your body). Then roll up on to your left forearm. Prop yourself up nice and tall on your left forearm. Press through your right foot on the ground. Do not let your right knee cave in and keep your left leg out straight on the ground. Once up on your forearm, press up onto your left hand with your left arm going straight. Sit up nice and tall. Do not shrug your shoulders or round forward. Then from the seated position you are going to bridge up, lifting your hips up as high as you can. You will press down through your left hand as well as your left heel and right foot. Keep your right foot flat on the ground and your left leg out straight. Do not let your right heel come up. From the bridge position, slide your left leg back and under you so that you are in a kneeling position with your hand on the ground. Make sure you swing your leg back enough so that you are in a strong supported kneeling position that will allow you to lift your left hand off the ground. Staying nice and tall, lift your left hand and come to a kneeling position. Do not lean forward of slouch forward as you lift your hand up off the ground. Then stomp your right foot into the ground and come up to standing, bringing your left foot forward to be even with your right foot. Once standing, you will reverse the steps until you are again lying on your back. You will first go back to kneeling, stepping your left foot back. You will then place your left hand down on the ground out to the side and just a little back from your left knee. You will then bridge up and swing your left leg through so it is out straight in front of you. As you bridge, keep your right heel firmly planted on the ground. From there, you will return to a seated position supported by your left hand. Then you will relax down to your forearm and finally roll on to your back. Do not slouch as you move back down. Keep a nice tall posture throughout the entire move. Repeat 3-5 reps on this right side before switching. Beginners may just want to start by balancing something on their knuckles.

Glute Bridge To Sit Up – Lie on your back with your knees bent and feet flat on the ground about hip-width apart. Bridge up, lifting your hips as high as possible while driving through your heels. Lower your hips back down and let your feet move a little away from your butt. Then sit up, keeping your torso up nice and tall and your feet on the ground. Once you sit all the way up, lie back down, bring your feet back in and then bridge back up.

Reduce Your Neck And Shoulder Pain Workout

by Cori Lefkowith | Dec 13, 2013

WARM UP
Stretch and Roll Out:
Wrists/Forearms
Chest
Traps
Back
Lats
Hips/Glutes

WORKOUT

CIRCUIT #1:
10-15 reps Thoracic Extension (Roller)
10-15 reps each side Kneeling Thoracic Extension
10-15 reps each side Child’s Pose with Reach
10-15 reps each side Corkscrews
10 reps each side 3-Way Neck Stretch

CIRCUIT #2:
30 seconds – 1 minute Dead Hang
30 seconds – 1 minute Cobra Hold
30 seconds – 1 minute Side Planks

CIRCUIT #3:
30 seconds – 1 minute Lying Scapular Hold
8-15 reps per side One Arm Dumbbell Row
5-10 reps each way Y-T-W-Ls

COOL DOWN
Stretch and Roll Out:
Wrists/Forearms
Chest
Traps
Back
Lats
Hips/Glutes

NOTES:

While this workout is a good start to getting rid of your minor neck and shoulder aches and pains, you need to stretch and roll out more than once a week.

EXERCISE DESCRIPTIONS:

Thoracic Extension (Roller) – With the roller in your upper back, drop your butt down to the ground and then lean back over the roller, trying to drop your head to the ground behind you. Change where the roller is in your upper back (moving it down or up) and then drop your butt to the ground and extend back over again. Work all the way up and down your upper back.

Kneeling Thoracic Extension – On your hands and knees, reach one hand down your neck and spine. Fingertips should be pointing down your back toward your butt. Then rotate your core so that your elbow goes under your arm on the ground. Then rotate open driving the elbow up toward the ceiling. Try to focus on just opening up your back and not really shifting your weight in your lower body. Then rotate back closed and repeat.

Child’s Pose with Reach – Kneel on the ground with your toes pointed. Sit back on your heels reaching your arms out on the ground overhead. Walk your hands out as far as possible. Then walk your hands to the right as far as you can and then to the left to get more of a stretch down each side of your back. Make sure you continue to sit back and relax over as you walk your hands. You should feel this stretch down your arms and the sides of your back. You should also feel the stretch in your low back if you are relaxing back onto your heels.

Corkscrews – Standing with your feet about hip-width apart, bring your arms up to shoulder height with your thumbs pointing forward. Then rotate your left hand, pointing the thumb down and then backward so that your palm is facing up. Your whole arm should rotate and the shoulder should rotate forward. As you rotate the left thumb down and back, turn the right thumb up and back so the right palm is also facing up. You should be rotating the right shoulder back and open. Your body should also turn and open a bit to the right. Then switch hands, rotating your body a bit to the left as your left shoulder rotates back and your right shoulder rotates forward. Keep alternating till all reps are complete.

3-Way Neck Stretch – Reach one hand behind your back and then grab that wrist with the other hand. Pull the arm behind your back toward the opposite side. Then lean your head to the side you are pulling to. Do not tense your shoulders and bring them up toward you ears. Relax into the stretch. Then change the direction of your gaze. Look up and hold for a second or two. Then look straight ahead. And then look down. Move your chin as you look and not just your eyes. Changing the direction of where you look, will change exactly which muscles in your neck and upper back that you stretch.

Dead Hang – Hold on to a pull up bar or suspension trainer and hang from the bar. Your hands can be facing toward you or away from you. As you hang, do not let your shoulders shrug up. Keep your chest pressed out and your core tight. Your legs should hang down toward the ground. Do not tuck your knees up toward your chest.

Cobra Hold – Lie face down on the ground with your arms down by your sides and your legs straight out. Your palms should be facing up. Then lift your chest up as high off the ground as you can, pinching your shoulder blades down and back. Keep your head in line with your spine as you lift. Squeeze your glutes so you don’t feel this straining your low back. Hold at the top, keeping your chest as high off the ground as possible. More advanced exercisers may want to hold light weights in their hands. Do not let your shoulders shrug.

Side Planks – Set up on your side. Prop yourself up with your forearm right below your shoulder. Beginners will do this move from their forearm and knees or knee while more advanced exercises may do this from their forearm or hand and toes. Whichever variation is right for you, make sure to lift your bottom hip up off the ground as high as possible while keeping your body in a nice straight line. Squeeze your belly button in toward your spine and keep your glutes tight. Do not let your chest rotate forward toward the ground or your top hand touch the ground. Keep your top hand on your hip or reach it up toward the ceiling. This move can be advanced further if you lift your top leg up off your bottom leg.

Lying Scapular Hold – Lie face down on a bench with your legs out straight behind you and your arms hanging down toward the ground. Bend your elbows to about 90 degrees. Advanced exercisers may grab weights on the ground. Then drive your elbows back and draw your shoulder blades down and together. Squeeze your glutes to protect your low back. You should feel this low between your shoulder blades. Hold at the top, pinching your shoulder blades together and driving your elbows back. Relax your head and neck as you hold. Do not shrug your shoulders.

One Arm Dumbbell Row – To do this move, you can simply hinge over or you can hinge over and place your hand on a table, chair, bench or box. Keep your knees slightly bent. You can stand with your legs together or in a staggered stance. Hinge over, pushing your butt back. Your back should stay nice and flat as you lean forward. Extend the arm with the dumbbell down by your side. Place your other hand on the bench for support. Do not let your arm with the dumbbell pull your body toward the ground and round your back . Keep your back flat and don’t reach. Then row the dumbbell up toward your chest, keeping your arm in tight to your body. Drive the elbow up to the ceiling, rowing the weight in right below your pec. Do not shrug your shoulder. Then slowly lower the weight back down. Do not let your back round or try to reach to get the weight closer to the ground as you lower. Complete all reps on one side before switching.

Y-T-W-Ls – Lie on the ground or over a stool or bench. Keep your low back relaxed. You want to feel this in your upper back behind your shoulders and in between your shoulder blades. None of these are really big movements. To do a Y, your thumbs should be pointing toward the ceiling and your arms should be above your head in the shape of a Y with your body. Lift up, using the muscles in your upper back. To do a T, have your thumbs pointing up toward the ceiling. Your arms should make a T with your body. If you are doing this on the ground, you are really only going to lift an inch or two off the ground. Over a bench or stool, you may be able to relax further down. To do a W, bend your elbows to create a W with your body. Your thumbs should be pointing in toward you. Lift and lower. The final move, the L, will be done two different ways depending on where you do it. If you are lying on the ground, you will set up with your elbows bent to 90 degrees and your elbows in line with your shoulders. Palms facing the ground, try to rotate the backs of your hands toward your toes. Then relax. If you are doing this from a stool or bench, you will actually start with your arms handing toward the ground. You will then lift your arms, bending your elbows to 90 degrees. Then keeping the elbows bent, you will rotate the backs of your palms toward the ceiling. None of these moves involve a big range of motion. Do not rush through the movements. Complete all of one movement before switching to the next.

The Power Wheel Isometric Workout

by Cori Lefkowith | Dec 13, 2013

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats
Chest/Shoulders
Wrist/Forearms

WORKOUT
Complete 3-5 rounds of the circuit below. Rest only as needed between rounds.

CIRCUIT:
30 seconds – 1 minute Push Up Hold
30 seconds – 1 minute Supine Bridge
30 seconds – 1 minute Pike Hold
30 seconds – 1 minute Glute Bridge Hold

CONDITIONING:
30 second Power Wheel Crawl
Complete 5-8 rounds. Rest 30 seconds to 1 minute between rounds.

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats
Chest/Shoulders
Wrist/Forearms

NOTES:
If this is being used as a recovery workout, you may want to cut out the conditioning or at most do a couple of rounds. This is a great core and activation workout, especially for more advanced exercisers.

EXERCISE DESCRIPTIONS:
Push Up Hold – Hold a handle of the power wheel in each hand. Place the power wheel under your shoulders and set up on either your knees (beginners) or your toes (advanced). Push up into a high plank position on the wheel. Your arms should be straight and the power wheel should be right under your shoulders. Your body should be in a nice straight line from your head to your heels. Draw your belly button in toward your spine and squeeze your hips. Place your feet closer together to make the moves harder. Hold in that nice straight plank position. Advanced exercisers may want to do small rolls forward with the power wheel as they hold. Slightly roll the power wheel above your shoulders and then bring it back under your shoulders. Your body should stay in a nice straight line as you slightly extend overhead and then pull the wheel back.

Supine Bridge – Place your feet in the straps. Lie on your back with your legs out straight. Bend your arms to 90 degrees and squeeze your glutes to lift your body up an inch or two off the ground. Press your chest out and drive through your elbows to even get your back up off the ground. Keep your body in a nice straight line off the ground and hold. Do not hyperextend your back. Keep your core tight as you hold. Beginners may want to substitute a posterior plank in for this power wheel move.
Pike Hold – Place your feet in the power wheel and then turn over onto your hands. Lift up into the high plank position with your feet in the power wheel. Then squeeze your belly button in toward your spine and lift your butt up toward the ceiling. As you pike up, pull the wheel in toward your head. Pull the wheel in as close as you can to your head while keeping your legs straight. Hold in that position. Do not let your back round too much as you tuck and keep your arms straight. Beginners may do a plank hold with the wheel on their feet or even a modified handstand hold from the ground.

Glute Bridge Hold – Place your feet in the straps. Lie on your back and bring the power wheel in toward your butt. Bend your arms to 90 degrees with your upper back and arms on the ground. Then drive through your upper back and your feet in the wheel to raise your hips up as high as you can. Do not hyperextend your back. Hold there and squeeze your glutes and core. Do not let your heels roll away from you as you hold.

Power Wheel Crawl – Place your feet in the power wheel and then turn over onto your hands. Lift up into the high plank position with your feet in the power wheel. Squeeze your core and set your body in a nice straight line with your hands under your shoulders. Then begin to walk forward on your hands, stepping with one hand and then the other. Keep your body in a straight line as you move forward on your hands and the wheel. Do not let your hips sag or go up in the air as you crawl forward. Beginners can do a bear crawl or table top crawl from the ground.