Exercise of the week

Posted on January 28, 2013 by violetquartz

Reverse Fly Single Arm Bent Over (BAND)

Muscles Worked: upper body & core

Purpose: strengthen & stability

Form: Bend forward slightly at the waist

Hold band in hand

Pull your arm out to the side and back against the resistance

Return to the start position with control

Enjoy!

Exercise of the week

Posted on October 16, 2012 by violetquartz

Back Bridge (BALL)

Muscles worked: core

Purpose: Strength & stability

Form: Lie on exercise ball

Head, shoulders, back and hips all contact the ball

Tighten your core, squeeze your buttocks

Initiate by rolling hips backward

Lift your hips and lower back off the ball to make a bridge

Lower down in a controlled manner, Repeat

Do not arch your back

Knees at 90 degrees

Exercise of the week

Posted on October 9, 2012 by violetquartz

Shoulder Flexion Aarom Supine- Full Range

Muscles worked: upper body

Purpose: strength

Form: Lie flat on your back

Clasp your hands together at your waist

Use your strong arm to help raise your weak arm as high over your head as you can

Return to the start position in a controlled manner

Exercise of the week

Posted on October 2, 2012 by violetquartz

Airplane (BOSU)

Muscles worked: upper & lower body, core

Purpose: Strength & stability

Form: Stand on a bosu ball

Now stand on one leg

Bend forward at the hip

The back leg and spine are like an arrow

Return to the original position

Exercise of the week

Posted on September 24, 2012 by violetquartz

Side Plank Elbow/feet support (arm extended)

Muscles worked: Core, upper body

Purpose: Strength

Form: Lie pencil straight on side

Push up onto your elbow and lift hips off of the floor to make a bridge

Keep your knees, hips and head in a straight line

Hold, repeat and enjoy

Exercise of the week

Posted on September 17, 2012 by violetquartz

Dead Bug- Y

Muscles worked: core and hip flexors

Purpose: strength

Form: Lie flat on back, start with arms & knees up.

Lower arms to “Y” position & begin to lower your leg without arching your back.

Repeat & enjoy!

Exercise of the week

Posted on September 10, 2012 by violetquartz

Bridge-Bent Legs (Ball)

Muscles Worked: Core

Purpose: Strength

Form: Lie on back, feet on ball with knees bent

Arms straight out

Lift hips off the floor into a bridge

Remember to lift with your buttock muscles

Exercise of the week

Posted on September 4, 2012 by violetquartz

Trunk Extension Isometric Prone ( Arms Overhead )

Muscles worked: Upper body, core

Purpose: Strength

Form: Lie on stomach with arms overhead

Keeping chin tucked, arch lower back, lifting head, shoulders, arms and chest off floor

Hold and repeat

New Wellness Training Program at Violet Quartz!

Posted on September 4, 2012 by violetquartz

We have developed a new program to guarantee results. Combining private session work with small group classes, as well as open gym time this program provides the opportunity to develop body and self awareness, healthy movement, a strong core, strength, and overall health and wellness. Using a system called Kinetic Embodiment which encompasses skills in varied modalities from rehabilitation, personal training, ball rolling, breath work, Reiki, and energy work we create a personalized combination designed just for you.

Clients can choose the freqency of training as well as the monthly commitment to best suit their needs to achieve their goals. Whether you are graduating from physio rehab, improving your sports performance, increasing your vital energy and quality of life there is an option for everyone.

Exercise of the Week

Posted on August 27, 2012 by violetquartz

Plank Prone- Elbow & Knees (BOSU)

Muscles worked: Core

Purpose: Strength

Form: Knees on ground, forearms on BOSU ball

Lift knees up to make a plank, keep trunk straight as a pencil

Hold & repeat