Improve your golf game with these three exercises!
In this week’s “Fit Tip” Josh Proch from Pittsburgh North Fitness discusses three exercises that every golfer should be doing to improve their game and move with more flexibility.
Check them out in the video below.
Weekend Warrior Workout…
The Sandbag is one of our favorite tools at PNF. Why? Because is provides a load that is unbalanced and shifts, forcing your body to adjust as the weight moves. Pretty much just like everyday activities.
This week we bring you a complex using only the Sandbag.
Here is how it works:
Clean Squat – 8 Reps
Single Leg RDL with Row – 8 Reps each
Overhead Press – 8 Reps
Shouldering – 8 Reps each
Enjoy!
After a long day of sitting do this one stretch to loosen up, reduce stiffness, and improve posture.
We all sit too much, whether it is at our desks, in the car, on a plane, or relaxing on the couch. Spending a large part of the day sitting inevitably results in our body’s posture getting slump and slouched. This posture leads to a stiff and achy body.
Fix it with the “Half-Kneeling Prisoner Hip Flexor Stretch”
Forget the hotel gym!
Give this week’s workout a try. All you need is your body weight and about 20 minutes!
How to do it:
Enjoy!
Some days all we have time for is a quick workout, so this week we have put together a quick 15-minute kettlebell circuit.
What you need:
How to do it:
Enjoy!
Foam Roll Before Your Workout
Taking a few minutes to foam roll before your workout will help loosen up the muscles, break up scare tissue and adhesions from pass injuries, and give you better movement in your workout.
This all helps to keep our bodies healthy and injury free.
Make Your HIIT Workouts More Effective
High-Intensity Interval Training is great for conditioning the body and burning fat. However, many people do it wrong. True HIIT Workouts should only last 10-20 minutes and should have a one to three work to rest ratio, if not a four to one. But, like all things this has been taken to extremes and we now have “HIIT” workouts lasting 45 plus minutes and using very short rest periods. This isn’t HIIT, that is endurance conditioning and is not the most effective way to build work capacity or burn fat.
Here is a fun way to incorporate a HIIT Workout into your routine.
Pick one exercise and a set number of reps. Every time the timer beeps do that number of reps and then rest the remainder of the minute. Again the reps should only take 15-20 seconds max to complete. Start with 10 minutes and build up 20 minutes over time.
Many times we will see clients knees cave in when squatting. When we see this there are three things we look to change to stop the knee from caving.
1. Slightly turn the toes out. This allows you to squat between your feet using you hips without having to put all of the pressure into the knees.
2. Push the hips back first. This will bring the hips into the movement taking some of the weight off of the knees.
3. Add a mini band. By adding a light force pulling in on the knees this will cue your body to press out against the band, activating the glutes which will stabilize the knee.
If that all fails, it is a load issue and you need to move into an Assisted TRX Squat.
Always fix your movement before adding weight to keep your joints and body healthy and strong.