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Triceps Press

In Trainer Tips by inshape

By Judy Oberdorfer, Certified Personal Trainer This exercise works the triceps (muscles in back of upper arm).  Starting from a slight squat position with your hands near your shoulders.  Press the arms straight back in slow, controlled motion, pausing for a moment when the arms are straight.  Slowly bend the arms back to their original position.  Try not to swing …

Jack Knife with the Stability Ball

In Trainer Tips by inshape

Presented By:  Kelley Pearce ACSM Certified Exercise Physiologist Position yourself face down on the stability ball with your toes into the ball. Check your upper body to make sure that your shoulder, elbow and wrist are creating a straight line down to the floor. In your plank position, draw the toes to your torso. Release back to your starting plank …

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DEADHANG

In Trainer Tips by inshape

by Dareck Cordell, Certified Personal Trainer A Deadhang is a good strengthening and stretching exercise that can be added to the end of any workout. A high, overhead straight-bar is all that is needed. Although this exercise is simple, it is important to maintain good form. The bar should be gripped with thumbs wrapped, arms straight and approximately shoulder width apart, and …

Reverse Lunge with the BOSU Trainer

In Trainer Tips by inshape

Presented By:  Kelley Pearce ACSM Certified Exercise Physiologist Select a light to medium set of dumbbells. Position yourself on top of the BOSU trainer. Release one leg into a reverse lunge position to the floor, bringing weight to shoulder height. Move the reverse lunging leg back to its start position, but this time moving into a single leg knee raise.  …

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Russian Twist on the Stability Ball

In Trainer Tips by inshape

Russian Twist on the Stability Ball Start by placing a weight against your chest seated on the stability ball Roll out on your back while raising the weight overhead Roll to on side holding the weight out Roll back to starting position Repeat on other side Safety tip: To maximize this exercise, squeeze glutes tight and as you roll to …

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Bird Dog

In Trainer Tips by inshape

by Judy Oberdorfer, Certified Personal Trainer   This exercise is not only beneficial for core strength, but also balance.  The exercise begins on your hands and knees with your hands directly under your shoulders and knees directly under your hips.  Because balance can be a challenge with this exercise, start by sliding one leg back and lifting it off the …

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Squat with Side Leg Lift

In Trainer Tips by inshape

  By Judy Oberdorfer, Certified Personal Trainer This exercise adds a variation to the basic squat. Besides the strength developed during a squat, this exercise also helps with balance and lateral leg extension. Begin by performing a squat, remembering to shift your weight back into your heels and line your feet and knees up with each other. As you come …

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Narrow Lat Pull-Down w/ Stability Ball

In Trainer Tips by inshape

Presented by:  Kelley Pearce ASCM Exercise Physiologist certified Use a lightweight load on the functional trainer Move into bridge position on a stability ball and handles in hand With knuckles to the ceiling, pull handles parallel to hips Release back to start position Safety tip:  To maximize this exercise, squeeze glutes tight to hold your bridge. If you need advice on …

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Romanian Dead Lift

In Trainer Tips by inshape

Start with a weight in your hand Standing firm on your planted leg, bring the  other leg back slightly–toe to floor Bend forward with weight as you lift your leg, hinging from your hips Return to your starting position Safety Tips: As you hinge from your hips, look forward Keep shoulder of the lifting weight neutral moving into your spine …

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Overhead Press from Squat Position

In Trainer Tips by inshape

This exercise works the core muscles (hips, glutes, back, abs) as well as the shoulders.  From a squat position, hold weights at shoulder level with your palms facing inward (towards your ears).  Coming up out of the squat, press the arms straight overhead while rotating in the arms so your palms end up facing forward (away from you).  Reverse this …