The best way to get long shapely legs is to do at least 75 reps in the abductor/adductor machine followed by 75 more reps in the leg extension machine, right? Wrong! Although not necessarily lethal, some of these machines should be avoided to reduce the risk of injury. Plus, there are simply better—and safer—options. Once…
Front, side, reverse, hands or forearms, knees or toes—whichever way you choose to plank, this simple, stationary position is an essential exercise in your weekly fitness routine. When performed correctly, planking strengthens all the muscles that run up and down your spine, which helps you to stand, rotate, bend and lift with ease. And let’s…
No matter how many years I spend in fitness, I still see new and surprising things happening in people’s workouts. Some are great new additions, because the ways humans can safely and successfully move is highly varied and what is “correct” is broader than we previously thought. However, almost every day you will see things…
Movement preparation, also referred to as a dynamic warm-up, involves moving in a variety of directions at different speeds to help activate the tissues along with the nervous, circulatory and respiratory systems responsible for controlling and fueling movement. Movement preparation can be an effective and functional way to prepare the body for a tough and…
As trainers, you can use the ACE Integrated Fitness Training® (ACE IFT®) Model to help your clients improve their upper-body stability and mobility. The ACE IFT Model contains three main components: rapport, cardiorespiratory, and functional movement and resistance training. The functional movement and resistance-training component includes four stages (stability and mobility, functional movement, load training and…
Male and females alike desire a strong, nice-looking backside. And there are added benefits as well—the glutes are the body’s posterior powerhouse, affecting everything from walking and jumping to sitting and standing. When we talk about training the glutes, it’s important to consider how we move in life and in sport. We want to improve…
The term plyometrics is usually used to refer to explosive lower-body exercises such as skips, hops, jumps and bounds. However, plyometric training is also important for the upper body as well. According to the principle of specificity, muscles adapt to how they are trained. Therefore, doing jumps can improve lower-body power, but it will not…
 This second installment on how to improve stability and mobility throughout the body focuses on exercises for the lower body, including the hips, knees, ankles and feet. Remember from the first installment that it is important to develop stability and mobility prior to adding bigger movements, loading movements with external weight or increasing intensity…
Your core consists of the muscles that stabilize the spine and hips, and includes all the muscles of the abdomen, back, glutes and upper legs. A strong core helps protect the entire midsection, and enhances both mobility and stability, which, in turn, improves movement efficiency and keeps the muscles functioning in coordination with one another….
For years only a finite number of dedicated fitness enthusiasts practiced a sure-fire method of achieving results from exercise: weightlifting with the heaviest loads possible. Most common gym routines are derived from the bodybuilding world and focus on moderate-to-high repetition ranges, usually eight to 15 reps, to increase the size of a muscle. Serious strength-training…