Athlete Conditioning and In-HomeTraining
'Bringing Out Your Inner Athlete'
What Happens in Our Group Training
Hip Drive Exercise with Instability for Additional Core Challenge
This is a short video representation of what is essentially a basic exercise for strengthing your hamstrings and glute muscles. However, positioning of your body on a stability ball increases the challenge through instability. The increased challenge will be primarily through your core as the instability will be in 3 planes of motion.
So take your pelvic thrusts from a flat surface to an unstable surface and start challenging yourself!
MUSCLES ACTIVATED = HAMSTRINGS, GLUTES, HIP FLEXORS, CORE MUSCLES INCLUDING ABDOMINALS
Partner Training - Resisted Run
A great exercise to do with a partner. No equipment is really needed other than something that you can put around your partners waist to provide the resistance required for the exercise. In this video we are using Silastix tubing which is an expandable tube with handles. A long piece of rope will suffice but this kind of tubing is easier on the person that is running forward.
As you can see, this is the next level up from just running forward. You are bearing weight as you do it and the beauty of this exercise is that your partner can provide as much or as little resistance to your forward motion as you are comfortable with. Additionally, the partner providing the resistance will have to work as well and the amount of work is proportional to the amount of work the partner moving forward is demanding.
MUSCLES ACTIVATED = QUADRICEPS, HAMSTRINGS, HIP FLEXORS AND EXTENSORS, GLUTES
A Little Outdoor, At The Cottage Training
Stability Ball Plank to Knee Drive to Pike
This is clearly an advanced core activity. It requires a progression from a traditional plank (a closed kinetic chain activity) to introducing front end or back end instability (an open kinetic chain activity). This can be achieved by introducing an air pad, stability ball, balance pods etc. Once this is mastered, attempts can be made at this challenge. Start by holding the dual instability as long as possible and then progress to either pulling your knees toward your chest or driving your toes into the ball and pulling yourself into a pike position.
Important form cues include engaging your entire core, with special emphasis on abs, glutes and shoulders.
MUSCLES ACTIVATED = ENTIRE POSTERIOR CHAIN WITH A STRONG EMPHASIS ON THE HIP, GLUTES, HIP FLEXORS
Band Resisted Deadlift
The deadlift is a key exercise for the development of strong glutes, hamstrings and quads. There are variations on this 'theme' but what is being demonstrated here, emphasizes more hamstring and less glute activity. The deeper you go into a squat position, the more the emphasis on glutes.
Important form cues include engaging your core, head a spine in a neutral alignment, shoulder blades retracted, arms straight, legs about shoulder width apart with knees pointing forward.
Notice this client is flexing at the hips, while maintaining a neutral spine and head, and finishes the movement by extending at the hips and contracting the glutes.
MUSCLES ACTIVATED = BACK, SHOULDERS, QUADS, HAMSTRINGS AND GLUTES.