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My Online ProCoach Nutrition and Exercise Program begins Monday September 3, 2018 and registration is now open. Spots are limited though and typically sell out fast so contact me today to book your spot! Once the spots are filled, registration will close and unfortunately you will have to wait until the next program becomes available.
Hello again, it’s time for a new Home Exercise of the Week. The exercise this week is a very challenging one that is done with a TRX suspension trainer. It’s called the TRX Pistol Squat.
The TRX in this exercise is mainly used to help maintain balance throughout the movement so if you don’t have one you can try doing the exercise without it, although it is much more difficult. In this case I recommend standing close to something you can hold on to for support and balance like a squat rack or even a chair. However, please do so with caution.
Let’s look at the muscles worked, benefits, and how to do the TRX Pistol Squat properly.
The TRX Pistol Squat is going to target your quadriceps, core muscles, glutes, and ankle stabilizers.
By doing this exercise you’re going to:
improve your balance and coordination
build more unilateral strength – the strength of one limb versus the other (by doing unilateral movements you will help to correct any imbalances that may have occurred from doing regular squats)
have greater joint integrity and movement
enhance muscular activation
Here are the key points to doing the TRX Pistol Squat correctly:
grab the TRX handles and stand far enough back from the anchor point until your arms are almost fully extended
raise one foot off the ground and extend in front of you
firmly plant your other foot on the ground and place your body weight on to your heel
squat down while continuing to put your weight on to the heel
keep your back straight and push your hips back while squatting (like you’re going to sit down on to a chair)
keep your knee from extending past your toes as you squat down
lower your body until your butt almost touches the ground
from this bottom position push through your heel to raise yourself back up to the starting position
as you push up make sure to keep your knee and foot aligned and facing forward
use the TRX to help keep you aligned, balanced, and as a tool to help pull yourself back up as needed
So there you have the TRX Pistol Squat. It’s a very hard exercise but the benefits are great.
Give it a try and let me know how you do in the comments below.
Hey there, it’s a new week and that means it’s time for a new exercise! The Home Exercise of the Week this time is another core exercise called Medicine Ball Cross Body Mountain Climber.
With this exercise you will be targeting your abdominal muscles, especially your obliques, as well as your chest, shoulders, triceps, hip flexors, and lower back. The added instability of planking on the medicine ball while doing the mountain climber further engages your core muscles and stabilizers, making it quite challenging.
Here are the key points to doing the Medicine Ball Cross Body Mountain Climber properly:
start in a plank position with your hands on the medicine ball
make sure the ball is directly underneath your chest
engage your abdominals and keep tight throughout the movement
from the full plank position, drive your right knee towards your left elbow giving your abs a really good flex
return to the starting position and then drive your left knee towards your right elbow
repeat until you have finished your set
So there you have the Medicine Ball Cross Body Mountain Climber. Take it slow at first until you feel comfortable balancing yourself on the ball. Once you get the hang of it you can try increasing your rep speed to add a cardiovascular component.
If you like this exercise leave a comment below. I’d love to hear what you think.
Hey everyone, it’s time for a new Home Exercise of the Week! The exercise this week is one that is challenging and honestly not a favourite of many but it is a very effective core and cardiovascular exercise! They are Moguls!
Moguls target your abdominals, especially your obliques, but they also work your chest, shoulders, and triceps from holding yourself in the plank position. Your legs and glutes will also get a good workout from this exercise.
Let’s take a look at the key points to doing Moguls properly:
start in a full plank position with your knees off the ground and tucked in underneath you
while flexing your core, jump your feet out to the side while keeping your knees tucked in and dropping your hip close to the ground
from this side position, jump all the way to the other side and drop your hip down again close to the ground
keep jumping from side to side at a fairly quick pace while keeping your core flexed and your knees tucked in underneath you
So there you have Moguls. It’s challenging, your heart rate will be up, your abs will be burning, you’ll be sweating, but in the end you’ll be glad you did them and they will get easier the more you do them!
Leave a comment below and let me know how you do. You can even curse me for presenting this crazy exercise to you!