6 Point Rotation - Swivel Bell Rotations AKA Skull Crushers
There are 6 joints in the human body that have the ability to rotate on all three axis, meaning that the movement isn't limited to just up and down or back and forth. Rotation becomes a combination of all the above movements. To be more precise, the movement can be performed in all three planes; sagittal, dorsal and transverse in one continuous motion.
The greater number of movements which are combined to execute a given task, the greater the number of muscle fibers are needed and the greater number of neural impulses are fired providing the greatest reward in versatile strength.
Single Straight Leg Raise
Muscles Activated: Lower Abs & Hip Flexors
The importance of developing lower abdominal strength and hip flexor strength cannot be understated for athletic performance as well as for everyday life.
The athlete illustrates the advance position by keeping one leg straight on the floor while raising the opposite straight leg to a 90 degree angle to the floor.
When raising straight leg it is important to exhale powerfully. Hold the position until all the air has been blown out of the lungs. This becomes an isometric exercise which is important to increase lower trunk stability. Using a Pro Athletic Band will force a greater contraction of the lower abs and the hip flexors, which in turn will provide greater stimulation for strength development.
Straight Leg/Single Knee to Chest
Muscles Activated: Lower Abs & Hip Flexors
The importance of developing lower abdominal strength and hip flexor strength cannot be understated for athletic performance as well as for everyday life.
The athlete illustrates the intermediate position by keeping one leg straight while the opposite leg is working.
Unilateral balance applies to nearly all athletic movement and everyday function.
When the working leg is brought to the chest it is important to exhale powerfully. Hold the position until all the air has been blown out of the lungs. This becomes an isometric exercise which is important to increase lower trunk stability. Using a Pro Athletic Band will force a greater contraction of the lower abs and the hip flexors, which in turn will provide greater stimulation for strength development.
Bent Knee Leg Raise
Muscles Activated: Lower Abs & Hip Flexors
The importance of developing lower abdominal strength and hip flexor strength cannot be understated for athletic performance as well as for everyday life.
The athlete illustrates the novice position by keeping one leg bent while the opposite leg is working.
Unilateral balance applies to nearly all athletic movement and everyday function.
When the working leg is brought to the chest it is important to exhale powerfully. Hold the position until all the air has been blown out of the lungs. This becomes an isometric exercise which is important to increase lower trunk stability. Using a Pro Athletic Band will force a greater contraction of the lower abs and the hip flexors, which in turn will provide greater stimulation for strength development.
Child Pose
Muscles Activated: Full Body
The Child Pose is an excellent stretch to calm and restore the body. It's designed to calm the nervous system and to stretch the muscles of the back.
Stay in the pose from 1 to 3 minutes and breathe slowly and naturally.
A very important point to understand is when you come up, come up slowly and in control. As you extend the front torso inhale into the abdomen.Be sure to lift from the tailbone (sacrum) as it presses down and into the pelvis.
Pictured are 3 positions: Novice, Intermediate & Advance
Log/Band Lifts
Muscles Activated: Full Body
Altitude: Above 8000 ft.
Temperature: Sub freezing
Lifting and carrying any odd object demands full body co-ordination as well as full body strength.
Using bands on objects increase the level of intensity & demands a higher number of muscle fiber contractions to complete the task.
Performing such XRCZs in the snow adds one more dimension of difficulty.
This is a classic "conditioning" XRCZ; multi task, full body development and non sport specific.
Regardless of the time of year or where you are, there's never any excuse not to train, as this female military recruit expertly demonstrates.
11/21/11
Split Squat with Resistance Bands
Muscles Activated: Glutes, Hamstrings, Quads & Ankles
The Split Squat is a popular unilateral exercise for developing balance and unilateral strength in the legs. It is also great for increasing stability in the hip joint, knees & ankles.
Adding a Pro Athletics Band to the exercise increases the difficulty of the movement. For those who have sensitive knees, will find resistance bands more applicable to performing this move compared to holding DBs or supporting a barbell on the shoulders.
The reason for this is that resistance bands follow the natural strength curve. At the bottom of the move there's less tension on the band, therefore, less pressure on the knees. As the athlete stands, the knee is in a more stable position and the tension increases as the band extends applying greater force on the muscles.
Begin with a low tension band and work with medium to high reps for maximum results. As strength and stability increase, so should the size of the band.
Bottom Up Pumpkin Press
Muscles Activated: Upper torso and 'grip' muscles & tendons.
The bottom up press has been popularized with the kettlebell in recent years.
The center of mass of the implement is off set form the center of mass of the body as well as being further away creating a leverage disadvantage.
The Bottom Up Pumpkin Press provides even a greater disadvantage due to it being considerably further away from the body, from the hand & the center of mass.
This 36 lb pumpkin becomes quite challenging due to its awkward shape and instability.
Lateral Rotating Squats
Muscles Activated: Full Body
Lateral Rotating Squats develop joint stability in the ankles, knees and hips and rotational strength in the all the torso muscles.
Lower yourself into the bottom position of the squat. Remain in this position. In the side view you can see how the athlete pushes her glutes back and maintains a strong arch in the low back.
Begin the pull from the side with arms 90 degrees from the torso. As you pull, keep the arms extended. Do not bend the arms. It is important to keep the arms extended in order to maintain band tension as far from the center of mass as possible.
This will activate the greatest amount of muscle fibers. The hips and legs will fully flex in order to help stabilize the entire body while the torso rotates.
Work on 2-3 sets of 6-12 reps for each side. That's a total of 4-6 sets. Be sure to use a band tension where you max out to complete failure at 12 reps, on the 1st set.
It is important to reach failure with each set to provide the greatest neural and muscular stimulation for maximum benefits.
Agility work for young athletes as well as seasoned veterans is important for all athletic performance.
Once the athlete has achieved proper technique, adding resistance bands bumps up the level of intensity.
The bands will force the athlete to drive through the sticking point and develop speed & strength, which equates to more power on the field and court.
Forward Dragging
Dragging chains with added band resistance is a very challenging exercise.
If you want to get those legs in top conditioned shape this is the exercise for you.
Forget the treadmills and BS “cardio equipment.”
Dragging odd object such as chains on uneven surfaces makes every step different. The unpredictability of the environment challenges and better prepares the muscles for open skilled movements.
This is a full body exercise with emphasis on legs.
This can be done by all shapes sizes and ages.
Distance, incline, environment and the number of repetitions is based solely on your level of physical conditioning.
Backwards Face Pull
Muscles Activated: Full Body
Multi task exercises, such as walking backwards and pulling weighted objects stimulates a greater number of muscle fibers, neural impulses and burns more calories than does a single task exercise.
Walking backwards in the sand and using a Pro Athletic Band attached to the object is one of the best ways to accomplish an intense multi task exercise.
The loose sand forces you to apply much greater ground force than you would if you were to be on a solid surface such as concrete.
The use of the Resistance Band adds another dimension due to its ability to add more resistance than a non stretchable attachment would be such as a rope.
Performing the exercise on Death Valley sand dunes, in July, is just another way to upgrade your level of conditioning.
The exercise is best accomplish with moderate weight for distances of 35-50 meters.
You should reach the end of the given distance at near failure.
Rest 45-60 seconds and repeat for 2-3 sets.
Posted 8/15/11
Xtreme Arch Floor Press with Swivel Bells
Muscles Activated: Full body
Placing the body on a 6 inch roller, just under the lumbar region, works the muscles much differently than the conventional floor press or bench press.
One great advantage to this exercise is to teach you to strongly arch the back for greater support in the bench press.
Using one of our Swivel Bells adds another dimension to the exercise due to the unpredictable movement of the implement associated with the swivel joint and the extension of the handle from the center of mass.
This added feature strengthens the shoulder joint and core muscles by forcing the deep attachments to stabilize throughout the movement.
You can perform this exercise with high reps, medium reps or low reps for max strength training.
Introducing any new exercise, one should always begin with lighter weights, as demonstrated in the pictures and use higher reps until complete technique has been accomplishe.
Vertical Barrel Jumps
Develops explosive power.
Increasing power (strength & speed) is the #1 ingredient in all sports performance.
Jumping on or over objects can be executed for 1 rep max or for multiple reps.
Be sure to perform your jumps on soft surfaces such as grass or thick rubber mattes.
Take precaution that your jumping object is firm, strong and stable to insure an injury free training session.
In The Hise Shrugs Part 1, I discussed the basic application of the Hise Shrug exercise. The emphasis of this exercise was for strength athletes. Endurance based athletes such as triathletes, biathletes (summer & winter), trail runners, adventure racers and cross country skiers can benefit greatly from this exercise as well.
Think of how many times, in training and competition, you may have had a severe neck cramp or a long, nagging ‘pain in the neck’ causing a great deal of muscular fatigue draining your energy.
The traps are shaped like triangles on the upper back. This design is built for stabilizing the shoulders and the neck. The more stable your traps become, the less movement there will be in the upper torso. This unnecessary movement often causes energy deficiency in body mechanics and deteriorates performance. This will, also, better allow you to position the head directly over the shoulders rather than creating goose neck posture.
Using Pro Athletic Bands or our Environmental Athletic Bands fulfills the needs of the endurance athlete. There’s absolutely no reason for the endurance athlete to handle heavy barbells for this exercise. Rather than wasting energy on heavy weights in the gym, redirect the effort towards something that will help increase performance.
Endurance athletes need to emphasis both muscular strength and muscular endurance. A good basic program would be to alternate every 3 weeks between strength based and endurance based programs.
Weeks 1-3: 3-4 sets x 3-5 reps to failure.
Weeks 4-6: 3 sets x 12-16 reps to near failure. You should max out at about 2 reps before complete failure. With this application you need to save a little gas in the tank.
Begin by placing one band under the left foot and over the top of the right shoulder. Take a second band and place it under the right foot and over the left shoulder. This will form an X pattern in the front & back of the body.
With each rep shrug the shoulders hard.
Squeeze and hold tight for a 2 count.
You must use the proper band size and tension to achieve the desired reps per set.
This exercise is best done at the end of a training session and be sure to stretch the traps and shoulders after completion of the exercise.
After 3-4 weeks of introducing the band resistance Hise Shrug you will notice a positive difference in training and comfort in your upper back and shoulders. This equates to improved performance which we’re all looking for!
Xtreme 1 Arm Back Lift
Muscles Activated: Full body with emphasis on posterior chain.
As the name implies this is a back exercise, not a squat.
Start by standing parallel to the barbell.
Take a wide stance.
Note the back foot is 90° to the front foot. This is very important to stabilize the body throughout the lift.
The front leg is noticeably bent to lower the torso.
The arm closest to the bar is extended and remains straight throughout the lift.
The torso is bent forward from the sacrum and maintain a strong arch in the lumbar.
Keep the neck in a neutral position. Do not look up, this only compresses the cervical vertebrae.
Take a deep breath into the lower abdomen and hold it tight. This will increase the internal pressure and protect the disc by stabilizing them and prevent the back from caving in.
Initiate the move by driving the front foot into ground and pushing the rear foot backwards.
Do not pull with the arm.
Drive the shoulders back, keep the chest high and use the back to lift the weight to a full upright position.
This exercise is a low rep lift.
Begin with light weight, as illustrated, until technical skills have been perfected.
Do not do more than 3 reps per set and work up to 1 rep max.
The program should follow the max effort template.
8-10 sets, including warm up sets and reps in the 1-3 range will develop tremendous back strength.
The Hise Shrug - Part 1
Muscles Activated: Traps
The Hise Shrug was developed by old time strongman Joseph Curtis Hise.
This is the ultimate in trap training because it eliminates all of the assistant muscles.
To begin the movement, get under the bar just as if you’re getting ready to do a back squat.
Keep the bar high up on the traps, not low as in powerlifting.
Step away from the rack, get a solid stance and shrug the traps as high as possible and squeeze for a 2 count. As you shrug, inhale deeply to increase internal pressure. This will allow you to use more weight and shrug higher.
Be sure not to use your arms to push the bar up. Use your inhalation. Also, beginners will have a tendency to stand on their toes as if they are doing calf raises. Keep the feet planted flat. This is all about shrugging the traps.
Beginners need to stay with 2-3 sets of 10-15 reps. Focus on technique and make the traps do all the work. Work each set to failure; your traps can handle it.
I like to use my 85# thick bar to load the weights on. The thicker surface is more comfortable which allows me to focus more on the traps.
As you become more experienced with the Hise Shrug you should be able to use the same amount of weight as you do in your squats and maybe even 10%-20%.
Watch your traps grow out from behind your ears.
Cow Faced Pose
Static stretching has gotten a bad rap in recent years. As with any exercise one must understand how & when to apply specific training. As with many yoga poses trainers must know what the purpose of any given static stretching provides and incorporate it effectively.
Cow Faced Pose is no exception. Nearly all yoga poses offer many benefits as a post workout cool down and for restoration on recovery days.
This particular pose emphasizes flexibility in the rotator cuff and upper trunk muscles.
Especially for throwing athletes, increasing range of motion and opening the joint for maximum blood flow allows for greater recovery and minimizes shoulder injuries.
Xtreme Arch Floor Press
Muscles Activated: Full Body
Conventional Bench Press with dumb bells & barbells is an effective exercise for upper body pushing strength.
The Floor Press is one of the best conditioning exercises for big numbers in the bench. An Xtreme method of performing the floor press is to use a firm foam roller under the lumbar and use a Pro Athletic Resistance Band.
The purpose of the foam roller is to teach the athlete to create a huge arch in the low back for developing stability & flexibility in the lumbar.
One of the greatest mistakes in exercising is to keep a flat back in all prone exercises such as the bench press. This 'flat back' position contradicts the bio-dynamics of the lumbar. It compromises & contradicts the natural structure and function of the low back.
When you squat or pick up any size object you always keep your back straight with a strong arch in the lumbar. Why on earth, when you're in a prone position, would you ever change that concept? It makes no sense and you're asking for trouble.
Beginners need to use a 3 inch foam roller. As flexible strength increases, move up to a 6 inch foam roller. The roller must be firm in order to maintain stability in the low back.
The use of our resistance bands works superior to teach the “arch” position compared to conventional weights
To begin the movement, squeeze the traps hard and take a deep breath and force it into the lower abs. Hold your air tight. This will stabilize the internal structure of the spinal cord, protecting it from injury and at the same time strengthening the inner muscles of the torso.
As you push the band away from the body, to a vertical position, keep the arms relatively close to the torso; never more than 45 degrees out from the sides.
Be sure to dig the heels into the ground and pull with the hamstrings. This motion will activate the origin of the hammies and secure the glutes.
With a strong pull of the hamstrings and an explosive push of the arms, the body will naturally arch upward.
This is exactly what you want.
Begin with 2 sets of 10-15 reps. As flexible strength increases do 3-4 sets of 4-8 reps with maximum band tension to hit failure on each of the sets.
Once you have increased your ability to maintain a strong arch, move on to using dumb bells, barbells & kettle bells.
Xtreme Arch Pullover
Muscles Activated: Full Body
Conventional Pullovers with kettle bells, dumb bells & barbells is an effective exercise for expanding and stretching the ribcage.
An Xtreme method of performing pullovers is to use a firm foam roller under the lumbar and use a Pro Athletic Resistance Band.
The purpose of the foam roller is to teach the athlete to create a huge arch in the low back for developing stability & flexibility in the lumbar.
One of the greatest mistakes in exercising is to keep a flat back in all prone exercises such as the bench press. This 'flat back' position contradicts the bio-dynamics of the lumbar. It compromises & contradicts the natural structure and function of the low back.
When you squat or pick up any size object you always keep your back straight with a strong arch in the lumbar. Why on earth, when you're in a prone position, would you ever change that concept? It makes no sense and you're asking for trouble.
Beginners need to use a 3 inch foam roller. As flexible strength increases, move up to a 6 inch foam roller. The roller must be a firm one in order to maintain stability in the low back.
The use of our resistance bands works superior to conventional weights. When the body is in an extended position the band continues to pull. This gives the entire body a greater stretch & forces the arch to push the torso up.
Next, take a deep breath and force it into the lower abs. Hold your air tight. This will stabilize the internal structure of the spinal cord, protecting it from injury and at the same time strengthening the inner muscles of the torso.
As you pull the band overhead, to a vertical position, keep the arms relatively straight.
You will notice I'm using our Tuff Man Grips for added difficulty. By intensely squeezing as I pull, this stimulates a greater number of neural impulses which in turn creates a greater volume of muscle contractions.
Be sure to dig the heels into the ground and pull with the hamstrings. This motion will activate the origin of the hammies and secure the glutes.
With a strong pull of the hamstrings and the arms, the body will naturally arch upward.
This is exactly what you want.
Begin with 2 sets of 10-15 reps. As flexible strength increases do 3-4 sets of 4-8 reps with maximum band tension to hit failure on each of the sets.
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King of the Dancers Pose I have been an advocate of incorporating yoga into all conditioning programs since 1981 when I was first introduced to yoga. Yoga provides many therapeutic benefits as well as developing flexibility and joint stability; 2 much needed aspects for anatomical function in sport and everyday life. Pictured is the an advance pose which clearly demonstrates a wide range of flexibility in many muscles and an incredible amount of joint stability in the all important hip/trunk connection. |
Extreme Bent Over Rows
Bent over rows, of all variations, are the best back exercises for developing a strong, thick, wide back.
To further emphasize the development of back muscles bend over far beyond horizontal for extreme results.
Stand on a platform to ensure a full stretch so the bar drops well below your feet.
Use an underhand grip slightly wider than your shoulders.
Bend over so your torso is well below horizontal.
Take a deep breath into the lower abs and hold tight as you pull the bar up.
It's important to hold the air in the lower abdominal cavity to build internal pressure against the inner spine for support.
Pull the bar as high as possible into the abdominal region.
Hold for a count of 1 second.
Exhale as you lower the bar & repeat.
The exercise is designed for medium to high reps to maximize the range of motion.
Due to the nature of this exercise do not train with extremely heavy weights for low rep sets.
Xtreme Forward Bend
All yoga poses serve specific purposes for athletic cool downs , prehab & rehab functions.
In this pose, Alyssa, a professional aerialist & stage performer, demands great flexible strength.
Though, not all athletes and fitness enthusiasts will ever achieve this level of flexibility, it is important to achieve maximum flexibility based upon the demands if your sport for optimum performance and muscular health.
I've been asked why static stretching and yoga is considered to be part of a conditioning program when one is not huffing & puffing while gasping for air.
Conditioning is any type of exercise which supports and enhances the primary skills.
As a cool down yoga serves to calm the body, shut down adrenaline, relax the central nervous system (CNS) and prepare the body, through recovery, for next day's training session.
You must understand that conditioning is not doing more of the same thing, which is usually over extending sport specific skills. This line of thought only serves to over train the athlete & deteriates performance.
Conditioning is designed to strengthen your system as a whole in order to execute sport specific skills more effectively. This includes muscles, energy systems and the CNS.
Face Pulls
Face Pulls are the #1 exercise for developing upper postural muscles.
This unique exercise activates and builds strength and stability in the entire upper back. The upper posterior chain is responsible for drawing the shoulders down and back creating that 'stand tall at attention' position.
Using our Pro Athletic Bands along with Tuff Man Grips stimulates the entire upper back and lower neck muscles which are responsible for upper stability.
Begin with extended arms. As you pull toward the face keep the elbows high until the upper back is fully contracted. Hold this position for a count of 2.
Work up to 3 sets using medium to high reps in the range of 8-20 per set. Be sure to train each set to failure for maximum results.
Xtreme Planks
Muscles Activated: Full Body with emphasis of trunk muscles.
The plank exercise has grown in popularity among the "core" crowd.
It's a terrific stabilizing exercise for everyone to incorporate into your training.
The greater the intensity the greater the results will become.
Extreme training will always bring extreme results and that's what is needed for athletic development.
Begin in the traditional plank position.
Grab hold of the Tuff Man Grip with the attached band and balance yourself with the opposite hand.
As you pull toward your chest, rotate the body so the finished position becomes a side plank pose.
Pause for 2 seconds and return to the extended position.
Change hands and perform the exercise on the opposite side of the body. This counts as 1 rep.
For endurance strength do 2-3 sets of 8-12 reps. Be sure to hit failure on each set for maximum results.
Do not rest between sets as you change sides.
To build absolute strength do 4-5 sets of 3-5 reps to failure. You will need to use much greater band tension to accomplish the needed strength gains.
Xtreme Floor Press
Muscles Activated: Full Body
Extreme training brings extreme results.
This is an adaptation from the conventional floor press.
Before removing the bar from the rack be sure to get the body into the proper position.
Squeeze the traps hard to build a solid platform. Do not rest on your neck.
Thrust the hips upward to create a strong arch.
The hips remain off the ground throughout the entire set. The only points to make ground contact are the feet and the traps. This becomes the structural triangle to stabilize the body.
Be sure your lower leg (shin bone) is perpendicular to the ground. This is very important.
Lift the weight from the rack. In the extended position drive the feet into the ground and pull back with the hamstrings. This motion will actively drive the hips up and create an arch in the lower back.
Squeeze the traps hard as if your holding a dime between your shoulder.
Take a deep breath into the lower belly and hold it tight. This will support the lower thoracic and lumber regions preventing pressure on the discs.
Lower the weight. The elbows touch the ground at a 45 degree angle from the shoulder. Never should the elbows be at a 90 degree angle to the body, this will only place undue stress on the shoulder joint. Hold the position for a 2 count and explosively thrust the weight up while maintaining all key points to bio-mechanics.
Exhale at the top and repeat.
As a first timer use very light weight and focus on technique; not poundage. As you develop the needed strength, increase weight. You can perform this exercise with high reps, medium rep sets and max effort.
Approach this exercise with patience and with precision.
Extreme training methods will benefit all conventional training with great results.
Band Resistance Seated Good Mornings
Muscles Activated: Posterior Chain with emphasis on lumbars & hamstrings
Good Morning exercises of any kind are terrific back builders.
Seen in the photos is the Seated Good Morning using a 30" #1 Pro Athletic Band.
Being in a seated position takes the glutes out of the movement and the emphasis is on the low back and especially on the hamstrings.
This variation is most effective with high reps.
3-4 sets of 10-15 reps does the job.
Log Press Hill Intervals
Muscles Activated: Full Body
Altitude: Above 8,000 feet
Log pressing while walking up hill is a tremendous conditioning exercise.
Every part of the body is constantly moving to execute multiple functions.
Walking uphill increases intensity and energy expenditure, making it a true 'conditioning' exercise.
Combining horizontal velocity (walking) and vertical velocity (pressing) demands the greatest number of neural responses and muscle contractions all in one exercise.
Go to failure with each interval and rest 1 minute between each set.
Based upon level of conditioning will determine how steepness of hill, distance covered and speed at which the exercise is performed.
A true 'reality based' performance which is used as part of my Survival Fitness program for the military.
Upward Facing Dog Pose
Yoga poses offer many benefits for post workout cool downs, relaxing the body & nervous system and developing flexible strength and flexibility.
Upward Facing Dog is one such stretch which helps the body to recover from tension and hard workouts.
Learning this yoga pose will benefit the lower postural muscles & strengthen the trunk.
It's well adapted to be part of your training session as well as for recovery & restoration days. An important part of all training regimens is to allow the parasympathetic nervous system to fully recover and prepare it for the next workout.
Forward walking while pulling any weighted object is a very challenging exercise.
This method of conditioning works the entire body with emphasis of the posterior chain.
Dragging heavy objects uphill bumps up the level of intensity.
Pulling odd objects, in the snow, in sub freezing temperatures at elevations in excess of 8,400 ft. becomes far more demanding than any sled exercise.
In this picture I'm illustrating such an exercise which is part of my interval winter conditioning program. This is a method of strength conditioning which prepares me for snowshoe racing and winter biathlons.
Distance, incline, altitude and the number of repeats is based solely on your level of physical conditioning.
Start pulling and develop the strength of a bull.
Snowshoe Back Pack Intervals
Any type of interval training is very demanding and is one of the best conditioning methods for all athletes & fitness enthusiasts.
Adding snow shoes is just more variation to up the level of intensity.
To make it even more demanding is to add a weighted back pack.
Distance, rest, incline & altitude are all determined by the individual's level of fitness.
I use this method of training for military personnel. It is a 'reality based' application for training both male and female soldiers.
To begin, take one of our Pro Athletic Bands and double wrap it around the knees. One wrap is above the knees and the other wrap is just below the knees.
Secondly, take a wide stance, at least 4 inches wider than your shoulders.
Third, as you squat, push the hips back as far as possible. Remember, to squat back and not down. The body will automatically go down as you squat.
Next, as you lower the body, push the knees out against the bands as hard as possible. This will activate the glutes and the hamstrings.
Band Assistant Upright Rows
Muscles Activated: Upper Back, Shoulders & Forearms.
The exercise needs to performed explosively for athletic quickness.
Attaching a band forces the athlete to pull through the sticking points and working through the natural strength curve.
Be sure to keep the elbows high at all times. This is important for proper muscle activation and preventing injury.
3-5 sets of 6-12 reps suffices the needs for most athletes and bodybuilders to achieve desired goals.
Bent Over Lateral Raise/Pull Apart Combo
Muscles: Upper Back
Bend over so the tension of the band is ever so slight. Begin by raising your arms and pulling the band apart simultaneously. You are forced to activate all of the upper back muscles at once rather than isolating them. This exercise adds an extra element to your standard pull aparts and bent over lateral raises.
Full body locomotion.
Multi directional movements performed simultaneously stimulates HGH (human growth hormones) to higher degree than isolated muscles movements.
This type of exercise burns stored fat and calories many times faster than traditional gym movements.
Adding snowshoes to the equation bumps up your metabolic rate to a greater degree which burns excess weight and stimulates muscle growth.
Excellent for environmental athletes.
Train anywhere, anytime and beat the competition!
Full Body
The swing is one of the best conditioning and strength exercises for everyone to perform. Using a SB elevates the level of intensity by activating a much greater number of muscle fibers per repetition.
The advantages the SB has over other implements is its ability to create greater force vectors which in turn force the body to receive and transfer force to greater degree. This is accomplished from the weight of the SB being further from the body, a swivel joint which allows the weight to move multi-directional and the triangular handle is not in a fixed position which allows for greater ballistic force.
Full body development.
Performing multi tasks exercises develops body awareness, co-ordination and anatomical balance.
Adding snowshoes and a 120 lb back pack to the movement adds another level of difficulty requiring the mind- body connection to be greater than with traditional movements.
This type of exercise develops total conditioning for all body parts to function is unison in order to successfully perform a given task.
A great exercise for all environmental athletes such as trail runners, adventure racers, biathletes and snowshoe racers.
Exercise: Step Ups
Muscles Activated: Full Body with emphasis on legs and lower trunk.
The Step Up is a superior unilateral movement over lunges and one-legged squats.
For the Environmental Athlete one does not need to perform this exercise in the gym.
During the fall it’s great to get outdoors and perform your sets and reps on what nature provides. I’m demonstrating the exercise using a weighted back pack.
Begin by using 10% of your body weight and the height of the step is based upon your level of conditioning. Start with 2 sets of 15-20 reps for each leg. As your technique and strength improve work up to 4-6 sets of 1-5 reps per leg with max weight.
I’m demonstrating the exercise using up to 120 lbs. for multiple sets and 1-3 reps per leg.
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