VIDEOS
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Long Stretch on the Reformer. Done with NO SPRINGS!! Very challenging! This exercise challenges the transverse abdominals as well as the lats and shoulder girdle stability.
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Handstand walks and full plank ab roll outs to finish off a workout!!
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Ending my gymnastics workout with some flexibility and strength. Front split to press handstand.
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Workout of the day: Full twisting push ups (5 each side) and front lever pull ups (10). 4 Rounds
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A little "Workout Hot Sauce" added to the average side plank. This really challenges the obliques, shoulder girdle stabilizers, transverse abs, the QL and glute med'!
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It had been a while since I was last on the pommel horse. My legs are a little bent and separated, and my hips could be a little more extended, but not bad for 42 years old. :-)
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This was part of my workout the other day. Kettle bell chest press on the Physio ball (24 kg, 52.8 lbs kettle bell). 10 reps each side. This really challenges not only your pecs, but also your obliques, transverse abdominals, glutes and hamstrings.
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This is a challenging exercise on the Ladder Barrel in Pilates. My feet are on the second rung of the ladder and they are NOT hooked on the ladder, I am simply pressing the ladder away to make my body as long as possible. Having your feet not hooked makes this exercise very difficult! As I'm doing the side sit up I'm lengthening my spine and making my body as long as possible and decompressing the spine as I strengthen the muscles around it. Pilates, it's not just stretching!!
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This was part of my Hot Sauce Tuesday workout. It was a little easier than I thought. The hardest part was getting up onto the ball with the ropes in my hands.
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You have to keep practicing and perfecting the basics, otherwise you can't progress to the next level. Also, if you don't use it, you lose it! Just a couple gymnastics basics I work on every week: back handspring and back tuck.
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When there's no gym in the hotel you're staying in, you just have to improvise. Doorframe pull ups. This one requires a little bit of grip strength and finger strength due to the fact that you only have at most an inch to grip. Give it a try!
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Here's a fun workout to do with a Concept 2 rower: Clockwise from top left- 1. Row as fast as you can for 250 meters, 2. Curtsy squats- 10 reps each leg, 3. Push ups on the seat- 10-20 reps, and 4. Plank to jack-knife with an inverted push up- 10 reps. Do 4 to 5 rounds as quickly as you can. Time yourself and try the workout again several weeks down the road to see if you can beat your previous time. Good luck!
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Here's another workout on the Concept 2: Clockwise from the top left- 1. Row as fast as you can for 500 meters, 2. Push ups with one hand on the seat and pass the seat to the other hand as you hop over the seat- 5-10 reps on each side, 3. Long stretch with forearms on the seat (can be modified with knees on the ground (modified plank)- 10 reps, 4. Back lunge with ball of the foot on the seat- 10-15 reps on each leg. Do 4 to 5 rounds as quickly as you can. Time yourself and try the workout again several weeks down the road to see if you can beat your previous time. Good luck!
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Here are a couple challenging body weight exercises. Use caution when attempting these exercises. Need help or suggestions on how to develop or perform these skills/exercises? Let me know, I'm more than happy to help!
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Yet another workout using the Concept 2 rower. Starting clockwise from the top left: 1. Row as fast as you can for a minute and a half, 2. Push ups on the rails- 10-20 reps, 3. Shoulder bridge with knee extension- 10-15 reps, 4. Planche rocks forward and back- for this one if your wrists can't extend all that much turn your hands outward so your thumbs are pointing forward and your fingertips are pointing out to the side; only go back as far as you can without loosing the connection in your abs, and only go as far forward as you can. Start small on this one and work your way up to larger movements forward and backward. 8-10 reps. Do 4 to 5 rounds as quickly as you can. Time yourself and try the workout again several weeks down the road to see if you can beat your previous time. Good luck!
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Here's a fun Physio-Ball workout: 1. Push ups on the ball- if you have wrist issues point your thumbs forward and fingers out to the side to ease wrist extension- 10-20 reps, 2. Overhead squats with the ball overhead- try to keep your back as straight as possible- 15 reps, 3. Forearm plank alternating leg out to the side- 5-10 each side, hold the last one each side for 5 seconds, 4. Side plank hold- to modify stagger your legs to widen your base of support- 20-30 seconds. Do 4 to 5 rounds as quickly as you can. Time yourself and try the workout again several weeks down the road to see if you can beat your previous time. Good luck!
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Here is a great series to work the transverse abdominis muscle. The Heel Tap Series. Remember to keep your abdominals engaged throughout the exercises. If you feel your thighs/hip flexors burning, it's a sign that your abdominals are not engaging enough. Also don't bend at the knee, extend at the hip. Your knee should stay at 90 degrees the entire time. Bring your arms down by your side for more support. Try 6-8 repetitions with each leg for each different exercise.
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Here is a shoulder bridge series with a Triad Ball. You can also use a rolled up towel if you don't have a ball. Remember to lift the hips up by tucking the tailbone first and then sequentially lifting each vertebra one at a time. Keep the hips in line with the shoulders and the knees at the top so you can activate the glutes. If your hips are even slightly below the level of the knees and shoulders your hamstrings will get the brunt of the work and they may even cramp up. If you're unable to get to that position, you may need to stretch your quads and/or hip flexors. Do 8-10 reps with 10 squeezes on the last rep and then after the 10th squeeze, hold that squeeze for 10 seconds.
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Here's an oldie but goodie, the Clam Shell. One big mistake a lot of people make is that they don't stack their hips. Use your top hand to push your top hip down toward your feet and you'll notice your waistline on the floor will lift up just a little. Keep that position throughout the exercise. Go slowly (1 count up, hold 1 count, 1 count down) and don't roll your top hip back, keep the hips stacked. One last reminder, as you lift your top knee think that you want to reach the thigh out of the hip socket. Do 15-20 reps each side.
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Take Home Exercises from the Female Athlete Conference |
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Spine and Postural Stretches
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Spine and Postural Stretches part 2
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Exercises for Spine and Postural Stability
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Upper Back Exercises and Chin Tucks
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