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…
Squatting is a foundational movement that most of us perform every single day. All over the world, people are squatting while doing everything from household chores to sitting down in a chair. Even so, the squat can pose a challenge to many people. Starting with various squatting patterns and progressing to more challenging moves can…
When working with beginning exercisers, sticking to basic strength-training principles is a good approach to help them begin adapting to a new stimulus. Getting comfortable in a workout routine and paying attention to technique and execution is key to these clients seeing and feeling gains in strength, endurance and body awareness. But over time, the…
Foundational motor abilities (FMAs) provide a foundational building block for the development of nearly every physical skill. A key component of this foundation is perceptual motor skills, which enable children to explore their physical environment with their senses and provide motor output. Base functional strength and power, as well as postural stability and mobility, are…
You can’t escape burpees these days. It’s become the go-to move for high-intensity exercise because it uses a lot of muscle and moves your body mass up and down. This is also why burpees are an exercise that many people love to hate. For some people, rapidly shifting the head up and down creates dizziness….
If you live near a lake, river or oceanfront, you’ve undoubtedly seen increasing numbers of people on stand-up paddleboards (SUP). This popular activity is super fun and provides a great workout. You can make the experience even more rewarding, however, by using your off-the-board workout time to strengthen those SUP-specific muscles. “Intelligent fitness training will…
The Bulgarian Bag is a unique and versatile piece of equipment that allows for a wide range of movements. Here are three great exercises that will challenge the whole body, particularly the muscles of the core.