Trainer Tips



Quadriceps Stretch

by Judy Oberdorfer, Certified Personal Trainer This stretch is for the quadriceps (muscles in the front, upper 1/2 of the leg).  Doing this in a standing position can be a challenge to balance, so lying on the floor is also very effective.  For this stretch, pull your foot up towards your glutes as far as you can.  If you are unable …

CARDIO MACHINES

IN SHAPE ATHLETIC CLUB TRAINER TIP by Dareck Cordell, Certified Personal Trainer For gym members who enjoy using the cardio machines, but find yourself on the same machine every time, maybe it is time to change it up. There are many health benefits to using cardio machines on a regular basis, but there are also specific advantages to the different …

Bird Dog

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 …

Russian Twist on the Stability Ball

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 …

Travel Workouts Made Easy with Bodyweight Exercises

by Dareck Cordell, Certified Personal Trainer Getting ready to travel, or don’t have access to the gym? Bodyweight exercises are a great way to maintain your workouts while on the go. Air Squats and Push-Ups are good examples of ways to increase a routine exercise program. Add Air Squats in-between any upper-body exercise, and add Push-Ups in-between any lower-body exercise …

Alternating Knee-Ups Push-Up Plank

If you are getting bored of the same old plank, try bumping it up! Start in the push-up plank or standard plank position, core tight, spine straight and neck neutral. Bring right knee toward right elbow, while keeping the spine in alignment. Repeat with the left knee toward the left elbow. Be careful not to arch or bow your back …

Overhead Press from Squat Position

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 …

Romanian Dead Lift

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 …

Narrow Lat Pull-Down w/ Stability Ball

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 …

Squat with Side Leg Lift

  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 …