Train for Life

Tag: Core

  • Exercise Session #12

    Phase 1:  Corrective Flexibility & Stabilization Endurance Warm-Up Self-Myofascial Release (SMR) Calves (Gastrocnemius/Soleus), Tensor Fascia Latae, Adductors, Quadriceps, Hip Flexors, Latissimus Dorsi Gently foam roll each muscle group until tight (sore) region is felt, and then press and hold foam roller on this region for 30 seconds Static Stretching Static Gastrocnemius Stretch, Static Adductor Stretch,…

  • Exercise Session #11

    Phase 5:  Power Warm-Up Self-Myofasical Release (SMR) Calves (Gastrocnemius), Tensor Fascia Latae, Back (Latissimus Dorsi) Foam roll on muscle until tender (sore) region is felt.  Hold each tender region for 30 sec. Dynamic Stretches Tube Walking, Lunges, Medicine Ball Lift and Chop Circuit  CORE/BALANCE/PLYOMETRIC Medicine Ball (MB) Pullover Throw on Swiss (stability) Ball  2 x…

  • Exercise Session #5

    Phase 5:  Power Warm-Up Self-Myofasical Release (SMR) Calves (Gastrocnemius), IT-Band, Back (Latissimus Dorsi) Foam roll on muscle until tender (sore) region is felt.  Hold each tender region for 30 sec. Dynamic Stretches Tube Walking, Lunges, Medicine Ball Lift and Chop Circuit CORE Medicine Ball Pullover Throw (on stability ball) 2 x 12 reps. Explosive Tempo…

  • Exercise Session #1

    Hit your Lower Body, Upper Body, and Abdominals with this heart-pumping, calorie-burning circuit! 30-minute circuit divided into (4) 6-minute microsessions Warm-Up:  5- 10 minutes Light-Moderate Cardio Activity Brisk Walk, Slow Jog, or Dynamic Stretching Lower Body:  6-minutes Ball Squat (against wall) – 1 x 20 reps., 30 sec. recovery 2-Leg Deadlift (with body bar) – 1…

  • Challenge Your Core!

    Start a Core Challenge this weekend, and build a lean, toned core throughout the holiday season!  Ready… Set… Go! Day 1:  Hold 20 seconds Day 2:  Hold 20 seconds Day 3:  Hold 30 seconds Day 4:  Hold 30 seconds Day 5:  Hold 40 seconds Day 6:  Rest Day 7:  Hold 45 seconds Day 8:  Hold 45 seconds…

  • Wake Up Your Core and Improve Joint Mobility!

    Here is a martial-arts-infused warm-up circuit meeting all 5 kinetic checkpoints from head to toe! Increase your circulation, dynamic flexibility, and range of motion Connect your body and mind Head and Cervical Spine Place your hands at your hips and move your head 2 – 3 repetitions in each plane of motion:  forward/backward (sagittal plane),…

  • A Quick Ab Circuit to Try this Weekend!

    The weekend has arrived, but let’s not forget about our abdominals! This musculature (“our center”) is the origin for all of our movements. Tip:  During all exercises, draw-in your naval towards your spine pressing your low back into the mat.  Lying in a supine position (on your back), pretend you have a coin on top of your…

  • A Summer Challenge for Your Core!

    Here is a core challenge that can be performed anywhere, anytime, and all you need is YOU! The Plank is a very effective isometric exercise for strengthening your entire core musculature, including local and global stabilization systems.  Without  repetitively flexing and extending your back (common in many traditional abdominal exercises), the Plank places less stress on your…

  • Static Lunge to Row

    http://youtu.be/d00e8AHuEqQ Static lunge to row is an excellent full body exercise, working your quadriceps, gluteals, back (latissimus dorsi and rhomboids), and of course, your core! Progression? Need more of a challenge? Try placing your front foot on a wobble board!

  • Want Flat Abs? Here’s How!

    Who is guilty of performing repetition after repetition, set after set of crunches in the hopes of achieving flat, 6-pack, ‘Abercrombie model’ abs? I am! First, I am not saying that you should never perform crunches again… You need to simply vary your abdominal regimen! Mix things up! Here’s why: Imagine your spine is a credit card.…