Trainer Tips



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 …

JUST JUMP

by Dareck Cordell, Certified Personal Trainer What if you really enjoy your workouts, but you need just a little more? Adding Jump Rope or Jumping Jack sets into your existing routine could simply be the solution! These exercises can be done in different variations, but for the purpose of them being used as an active rest just keep it standard …

Reverse Lunge with the BOSU Trainer

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.  …

DEADHANG

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 …

Jack Knife with the Stability Ball

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 …

Triceps Press

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 …

TAKE A SEAT

IN SHAPE ATHLETIC CLUB TRAINER TIP  by Dareck Cordell, Certified Personal Trainer There are many exercises that are usually done from a standing position. This is definitely not a bad thing, but performing some of the same movements from a seated position can actually help to isolate a specific muscle group. Although, there are many exercises that can be done …

Val Slide

Provided by Kelley Pearce – ACSM certified Exercise Physiologist Start in a push-up position with Gliders under your hands. Glide one arm out in front of you as you move into your push-up. Return to starting position. To Modify: Instead of beginning on your toes, move down to your knees, this will give you an advantage by decreasing your body weight. If …

Fitness on the Road

By Judy Oberdorfer, Certified Personal Trainer Many people travel for their job or fun but still want to have an exercise program for they’re away.  Resistance tubing and bands are easy and light-weight tools to pack and are not expensive.  There are many exercises for both upper and lower body that can use only the resistance bands and don’t require …