Once the Plank is mastered the next progression is to add movement.
One way this can be done is with the Renegade Row.
A common mistake with the Renegade Row is using too heavy of dumbbells and focusing only on the rowing portion of the movement. But really the focus is on core stability through stabilizing the spine as we move or pull the arms up.
Check out the video below.
When you are new to exercise a simple dynamic warm-up is enough to get the job done to prepare your body to lift.
But, as you get stronger you need a little more time spent on grooving the movement pattern for your big lifts (deadlifts, squats, presses).
This is accomplished through a technique known as Pre-Activation.
It works like this.
Do a stretch, warm-up up with some light variations of the movement, and then do an explosive variation of the movement.
For example is you are going to Deadlift you would do the following:
For a Squat:
For a Press:
Doing this before your big lifts turns on the nervous system and gets the body ready to lift heavy weight much better than just jumping in.
Give it a try!
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.