Trainer Tips



Quadruped Fire Hydrant

IN SHAPE ATHLETIC CLUB TRAINER TIP by Kelley Pearce American College of Sports Medicine certified From a quadruped position on the floor, begin a fire hydrant on your right side (hip abduction). Complete about five repetitions and then slowly lift your left hand 1 inch off the floor. Maintain a squared-off position in the shoulders and keep your hips level as …

SCHOOL IS IN, GET TO CLASS!!!

IN SHAPE ATHLETIC CLUB TRAINER TIP by Dareck Cordell, Certified Personal Trainer There can be many reasons for not making it to the gym, but you only need one reason to go… YOUR HEALTH! Group classes are one great option. This is an easy-start option that can get you going without questioning where to begin.There are a variety of class …

Triceps Push Ups

IN SHAPE ATHLETIC CLUB TRAINER TIP by Judy Oberdorfer, Certified Personal Trainer This push up not only strengthens the core, shoulders and back, but also targets the triceps (back of the upper arms).  Starting with hands close to the shoulders and elbows close to the waist, slowly press up into a straight arm position, then slowly lower down.  Keeping the …

Alternating Lateral Lunge with Dumbbells

IN SHAPE ATHLETIC CLUB TRAINER TIP by Kelley Pearce American College of Sports Medicine certified Start by standing with your feet in a wider-than-shoulder-width stance. Your feet should stay parallel to one another. Keeping your left leg straight, shift your weight to the right leg, sit your hips back, and lower down until the right thigh is parallel to the …

SOMETHING SPECIAL FOR THE LEGS!

IN SHAPE ATHLETIC CLUB TRAINER TIP by Dareck Cordell, Certified Personal Trainer Legs are important muscles to work out in a weight lifting routine. Not only is it important to work legs, but it is good to work them hard. The large muscles can take the hard exercises we put them through, and in some cases even more. It doesn’t …

BOSU Spiderman

IN SHAPE ATHLETIC CLUB TRAINER TIP Presented by:  Kelley Pearce American College of Sports Medicine certified Start by placing the BOSU on the floor, dome side up. Position your elbows and forearms on the top of the ball. Position your feet behind you, shoulder-width apart. Move into a plank position, remembering to keep your glutes, abs, back, obliques and legs …

Seated Leg Curl

IN SHAPE ATHLETIC CLUB TRAINER TIP by Judy Oberdorfer, Certified Personal Trainer This exercise is to strengthen the hamstrings (back of the upper leg).  Hamstrings are often 50% weaker than the quadriceps (front of upper leg) and strengthening them can help balance the strength between the quads and hamstrings as well as help with strengthening around the knee. The seated …

Summer is HEATING UP……Come to the Gym & Burn the Right Way!

IN SHAPE ATHLETIC CLUB TRAINER TIP by Dareck Cordell, Certified Personal Trainer Instead of thinking about new exercises or routines, simply increase the repetitions within your current program. High repetitions (20+ reps) are going to raise your heart rate and burn more fat. Don’t stop there with the burn, also decrease your rest time in between sets to 30 seconds. …

There’s a better way to stretch tight hamstrings

Proprioceptive Neuromuscular Facilitation (PNF) Stretch for Hamstrings Presented by:  Kelley Pearce American College of Sports Medicine Certified Start by lying on your back and strapping the leg that your are intending to stretch. Lift leg up 90 degrees from hip  keeping opposite leg bent. See photo above. Begin by stretching the raised leg to a mild discomfort. After the mild …

Don’t Let Summer Ruin Your Fitness Goals!

IN SHAPE ATHLETIC CLUB TRAINER TIP by Dareck Cordell, Certified Personal Trainer Instead of making the mistake of breaking from the gym for summer, use the bright sunlight beaming through your gym windows to fuel your indoor workouts! Some people use the summer time to move their exercises to the outdoors in ways of hiking, kayaking, and other related activities. …