exercise of the week: alternating dumbbell pullover

Posted on April 24, 2012 by violetquartz

Muscled worked: Latissimus Dorsi

Purpose: Strengthen and Stabilize

Form: Begin by lying on a stability ball, resting your head and back on the ball. With dumbbells in each hand, extend both arms directly over your head (Note: The elbows can be slightly bent, but they must stay locked into position). Slowly lower one dumbbell backward until it is parallel to the floor. The dumbbell in the opposite hand should be lowered forward toward the thigh. Perform the movement of both arms simultaneously in a repeated fashion.

Keep core activated, Ribs to hips, and keep the movement slow and controlled.

exercise of the week: split squats with bench

Posted on April 17, 2012 by violetquartz

Purpose: Strengthen and Stabilize

Muscles Worked: Quads, Gluteus, Hamstrings, and Core

Form: Place one foot on a weight bench. Ensure your legs are hip width apart. Your front leg should be about 3 feet away from the bench. Place your hands on your hips. Slowly squat down until your knee is bent about 90 degrees. Be sure to keep your upper body straight as you squat with your ribs to hips and abs contracted. Return to the starting point.

Perform for several repetitions, then repeat the exercise on the opposite leg.

exercise of the week: tricep dips

Posted on April 10, 2012 by violetquartz

Muscles worked: triceps

Purpose: strengthen

Form: sit on the floor, lift your body up to a slightly bent elbow, and slowly lower until your bum is almost touching the floor. Lift yourself back up to a slightly bent elbow and repeat.

exercise of the week: sumo squat

Posted on April 3, 2012 by violetquartz

Muscles worked: gluteus, quads, hamstrings,and inner thighs, and calves.

Purpose: strengthen

Form: stand with the feet beyond shoulder width apart. The wide stance forces the inner thigh muscles to work harder. The toes should be turned out. Hold the medicine ball(optional) in front of the body or hands on the hips. Squat down until the legs are parallel. A partial movement (e.g. half way down) is okay for those with limited mobility. Be sure to keep the back straight and head up. Exhale as you stand up. Keep your hips tucked under, core activated, and ribs to hips.

Be sure to not allow your knees to extend beyond the toes during the course of the lift. This exercise can be performed with or without weighted resistance.