GYM: Winter workout

Gliding Back Lunge Stand with one foot on a Gliding Disc, paper plate or something that will stay under the foot and slide with a neutral spine. Open your shoulder and point your thumbs out to move the engagement into the back rather than the front. While maintaining an upright posture, drop back into your sliding leg then return to the starting point. As you progress you will be able to go deeper, feeling a stretch in the hip flexors of your back leg and the hamstring and glutes of your front leg.It is important to keep your hands free as touching your legs or sides will engage much of the balance required of the external core muscles. Focus on contracting your abdominal muscles as you glide back and continue breathing. Once again, holding your breath utilizes the diaphragm to support the spine rather than the external core muscles. Complete three rounds of this exercise for starters. Twelve on each leg, 10 on each leg, eight on each leg.



Gliding Back Lunge Stand with one foot on a Gliding Disc, paper plate or something that will stay under the foot and slide with a neutral spine. Open your shoulder and point your thumbs out to move the engagement into the back rather than the front. While maintaining an upright posture, drop back into your sliding leg then return to the starting point. As you progress you will be able to go deeper, feeling a stretch in the hip flexors of your back leg and the hamstring and glutes of your front leg.It is important to keep your hands free as touching your legs or sides will engage much of the balance required of the external core muscles. Focus on contracting your abdominal muscles as you glide back and continue breathing. Once again, holding your breath utilizes the diaphragm to support the spine rather than the external core muscles. Complete three rounds of this exercise for starters. Twelve on each leg, 10 on each leg, eight on each leg.



Resistance Band Bicep Series Start by standing with both feet on a resistance band, feet together, neutral spine, palms up and thumbs out. Bring one hand up. Simultaneously extend your bent arm as you curl your extended arm for a total of 20 repetitions. Switch to a palms down position. Bring one hand up. Simultaneously extend your bent arm as you curl your extended arm for a total of 20 repetitions in this palms down position. Switch back to palms up position and bend one arm to 90 degrees. Curl and extend your opposite arm for 10 repetitions while maintaining the 90 degree bend in your opposite arm. Switch and repeat on the other side. Use caution no to anchor your flexed arm into the body at the elbow. When choosing your band, be sure to choose a band that allows you to maintain a neutral spine without leaning forward or backward or hunching into the shoulders. As you progress, you can increase the difficulty by increasing the repetitions or using a stronger band. Always be aware of maintaining a neutral spine. Initially, you may want to stand against a wall to increase your awareness of any instability. A mirror is helpful to make sure you are staying out of your shoulders and trapezius muscles.



Resistance Band Bicep Series Start by standing with both feet on a resistance band, feet together, neutral spine, palms up and thumbs out. Bring one hand up. Simultaneously extend your bent arm as you curl your extended arm for a total of 20 repetitions. Switch to a palms down position. Bring one hand up. Simultaneously extend your bent arm as you curl your extended arm for a total of 20 repetitions in this palms down position. Switch back to palms up position and bend one arm to 90 degrees. Curl and extend your opposite arm for 10 repetitions while maintaining the 90 degree bend in your opposite arm. Switch and repeat on the other side. Use caution no to anchor your flexed arm into the body at the elbow. When choosing your band, be sure to choose a band that allows you to maintain a neutral spine without leaning forward or backward or hunching into the shoulders. As you progress, you can increase the difficulty by increasing the repetitions or using a stronger band. Always be aware of maintaining a neutral spine. Initially, you may want to stand against a wall to increase your awareness of any instability. A mirror is helpful to make sure you are staying out of your shoulders and trapezius muscles.



Resistance Band Bicep Series Start by standing with both feet on a resistance band, feet together, neutral spine, palms up and thumbs out. Bring one hand up. Simultaneously extend your bent arm as you curl your extended arm for a total of 20 repetitions. Switch to a palms down position. Bring one hand up. Simultaneously extend your bent arm as you curl your extended arm for a total of 20 repetitions in this palms down position. Switch back to palms up position and bend one arm to 90 degrees. Curl and extend your opposite arm for 10 repetitions while maintaining the 90 degree bend in your opposite arm. Switch and repeat on the other side. Use caution no to anchor your flexed arm into the body at the elbow. When choosing your band, be sure to choose a band that allows you to maintain a neutral spine without leaning forward or backward or hunching into the shoulders. As you progress, you can increase the difficulty by increasing the repetitions or using a stronger band. Always be aware of maintaining a neutral spine. Initially, you may want to stand against a wall to increase your awareness of any instability. A mirror is helpful to make sure you are staying out of your shoulders and trapezius muscles.



Resistance Band Bicep Series Start by standing with both feet on a resistance band, feet together, neutral spine, palms up and thumbs out. Bring one hand up. Simultaneously extend your bent arm as you curl your extended arm for a total of 20 repetitions. Switch to a palms down position. Bring one hand up. Simultaneously extend your bent arm as you curl your extended arm for a total of 20 repetitions in this palms down position. Switch back to palms up position and bend one arm to 90 degrees. Curl and extend your opposite arm for 10 repetitions while maintaining the 90 degree bend in your opposite arm. Switch and repeat on the other side. Use caution no to anchor your flexed arm into the body at the elbow. When choosing your band, be sure to choose a band that allows you to maintain a neutral spine without leaning forward or backward or hunching into the shoulders. As you progress, you can increase the difficulty by increasing the repetitions or using a stronger band. Always be aware of maintaining a neutral spine. Initially, you may want to stand against a wall to increase your awareness of any instability. A mirror is helpful to make sure you are staying out of your shoulders and trapezius muscles.



Resistance Band Bicep Series Start by standing with both feet on a resistance band, feet together, neutral spine, palms up and thumbs out. Bring one hand up. Simultaneously extend your bent arm as you curl your extended arm for a total of 20 repetitions. Switch to a palms down position. Bring one hand up. Simultaneously extend your bent arm as you curl your extended arm for a total of 20 repetitions in this palms down position. Switch back to palms up position and bend one arm to 90 degrees. Curl and extend your opposite arm for 10 repetitions while maintaining the 90 degree bend in your opposite arm. Switch and repeat on the other side. Use caution no to anchor your flexed arm into the body at the elbow. When choosing your band, be sure to choose a band that allows you to maintain a neutral spine without leaning forward or backward or hunching into the shoulders. As you progress, you can increase the difficulty by increasing the repetitions or using a stronger band. Always be aware of maintaining a neutral spine. Initially, you may want to stand against a wall to increase your awareness of any instability. A mirror is helpful to make sure you are staying out of your shoulders and trapezius muscles.



Neutral Spine Push-up Progression The following modification on the push up focuses on a neutral spine and engaged core, when done properly, and increases the stability of the muscles supporting the spine. Start in a high plank position. Slowly lower yourself to the floor with your knees and hips being the last to touch the floor. Bend at your knees, anchor your core without holding your breath and push up maintaining a neutral spine. Drop your toes back to the floor and rise into the high plank position. Be careful not to let your back sway as you lower or push up. Repeat for 8–12 reps. You can increase the effectiveness and difficulty by raising your heart rate so the diaphragm is not available to support the spine. Another variation is to alternately raise one foot slightly off the ground as you lower yourself to the floor.



Neutral Spine Push-up Progression The following modification on the push up focuses on a neutral spine and engaged core, when done properly, and increases the stability of the muscles supporting the spine. Start in a high plank position. Slowly lower yourself to the floor with your knees and hips being the last to touch the floor. Bend at your knees, anchor your core without holding your breath and push up maintaining a neutral spine. Drop your toes back to the floor and rise into the high plank position. Be careful not to let your back sway as you lower or push up. Repeat for 8–12 reps. You can increase the effectiveness and difficulty by raising your heart rate so the diaphragm is not available to support the spine. Another variation is to alternately raise one foot slightly off the ground as you lower yourself to the floor.



Neutral Spine Push-up Progression The following modification on the push up focuses on a neutral spine and engaged core, when done properly, and increases the stability of the muscles supporting the spine. Start in a high plank position. Slowly lower yourself to the floor with your knees and hips being the last to touch the floor. Bend at your knees, anchor your core without holding your breath and push up maintaining a neutral spine. Drop your toes back to the floor and rise into the high plank position. Be careful not to let your back sway as you lower or push up. Repeat for 8–12 reps. You can increase the effectiveness and difficulty by raising your heart rate so the diaphragm is not available to support the spine. Another variation is to alternately raise one foot slightly off the ground as you lower yourself to the floor.



Neutral Spine Push-up Progression The following modification on the push up focuses on a neutral spine and engaged core, when done properly, and increases the stability of the muscles supporting the spine. Start in a high plank position. Slowly lower yourself to the floor with your knees and hips being the last to touch the floor. Bend at your knees, anchor your core without holding your breath and push up maintaining a neutral spine. Drop your toes back to the floor and rise into the high plank position. Be careful not to let your back sway as you lower or push up. Repeat for 8–12 reps. You can increase the effectiveness and difficulty by raising your heart rate so the diaphragm is not available to support the spine. Another variation is to alternately raise one foot slightly off the ground as you lower yourself to the floor.



Side Plank Row Start in a side plank position with a resistance band anchored securely in front of you at the level of your shoulder. With your arm extended, there should be a slight tension on the band. While maintaining a neutral spine pull the band (row) until your wrist is just in front of your hip. Your wrist should remain extended with all movement taking place from your shoulder and elbow. Return to the extended position without letting your shoulder come forward. When performed properly, your forearm and band will create a line and your shoulders will remain aligned. Start with 8 repetitions on each side. As you are able to maintain stability and complete the exercise without rotation, you can increase repetitions, sets or resistance of the band.



Side Plank Row Start in a side plank position with a resistance band anchored securely in front of you at the level of your shoulder. With your arm extended, there should be a slight tension on the band. While maintaining a neutral spine pull the band (row) until your wrist is just in front of your hip. Your wrist should remain extended with all movement taking place from your shoulder and elbow. Return to the extended position without letting your shoulder come forward. When performed properly, your forearm and band will create a line and your shoulders will remain aligned. Start with 8 repetitions on each side. As you are able to maintain stability and complete the exercise without rotation, you can increase repetitions, sets or resistance of the band.



QUICKREAD

Allen Russell is a certified personal trainer at Crossroads Fitness Centers. For information on training with Allen or to learn more, text “perform” to 77094. Pictured: Kelsey Schlagel.



WINTER WORKOUT

Complete two rounds of each exercise.

 

GLIDING BACK LUNGE

Stand with one foot on a Gliding Disc, paper plate or something that will stay under the foot and slide with a neutral spine.

Open your shoulder and point your thumbs out to move the engagement into the back rather than the front. While maintaining an upright posture, drop back into your sliding leg then return to the starting point.

As you progress you will be able to go deeper, feeling a stretch in the hip flexors of your back leg and the hamstring and glutes of your front leg.

It is important to keep your hands free as touching your legs or sides will engage much of the balance required of the external core muscles.

Focus on contracting your abdominal muscles as you glide back and continue breathing.

Once again, holding your breath utilizes the diaphragm to support the spine rather than the external core muscles.

For Round One, do 12 on each leg. For Round Two, do 15 on each leg.

RESISTANCE BAND BICEP SERIES

Start by standing with both feet on a resistance band, feet together, neutral spine, palms up and thumbs out.

Bring one hand up. Simultaneously extend your bent arm as you curl your extended arm for a total of 20 repetitions.

Switch to a palms down position. Bring one hand up. Simultaneously extend your bent arm as you curl your extended arm for a total of 20 repetitions in this palms down position.

Switch back to palms up position and bend one arm to 90 degrees. Curl and extend your opposite arm for 10 repetitions while maintaining the 90 degree bend in your opposite arm. Switch and repeat on the other side. Use caution no to anchor your flexed arm into the body at the elbow.

When choosing your band, be sure to choose a band that allows you to maintain a neutral spine without leaning forward or backward or hunching into the shoulders.

For Round One, follow the directions one time at a slower pace than usual. For Round Two, follow the directions one time.

 

 

NEUTRAL SPINE PUSH-UP PROGRESSION

The following modification on the push up focuses on a neutral spine and engaged core, when done properly, and increases the stability of the muscles supporting the spine.

Start in a high plank position. Slowly lower yourself to the floor with your knees and hips being the last to touch the floor. Bend at your knees, anchor your core without holding your breath and push up maintaining a neutral spine. Drop your toes back to the floor and rise into the high plank position. Be careful not to let your back sway as you lower or push up.

For both Round One and then Round Two, do 10 reps.

 

 

SIDE PLANK ROW

Start in a side plank position with a resistance band anchored securely in front of you at the level of your shoulder. With your arm extended, there should be a slight tension on the band.

While maintaining a neutral spine pull the band (row) until your wrist is just in front of your hip. Your wrist should remain extended with all movement taking place from your shoulder and elbow. Return to the extended position without letting your shoulder come forward.

When performed properly, your forearm and band will create a line and your shoulders will remain aligned.

For Round One, do 10 per side. For Round Two, do 12 per side.


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