NAFC Presents
Fitness Article Library:
Featured Exercises
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NAFC Presents Fitness Article Library:Featured Exercises
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Squats
Squats are the main exercise for the legs in many fitness programs. Squats are a closed-chain exercise that develop the quadriceps, gluteus maximus, hamstrings, and erector spinae. They can be performed without weight or using barbells or dumbbells.
To do the basic squat, stand holding the barbell behind the shoulders with the feet about shoulder width apart. Bend the knees and slowly lower the body until the thighs are parallel to the floor, then rise to a standing position. Each squat should be done in a controlled, with the head upright.
The squat can become a high risk exercise when done as a "full squat", lowering the thighs past parallel toward the floor. Doing such deep squats stretches the knee joints into a fully opened position that supports the entire body weight, causing extreme stress to the supporting ligaments of the joint.
Keeping the knees directly over or behind the toes is important also. When the knees are allowed to bend out beyond the toes, undue pressure is applied to the joint.
I teach a group weight training class in which many of the students are mature exercisers, many over the age of 60. I have noticed that some of my students have various problems when doing squats, due to inflexibility, postural problems, or lack of strength. Some of the improper form I see is allowing the head to droop forward and look downward, the inability to bend the knee/hip joints enough to squat straight down and up (some look more like they are bowing!), and not keeping the back straight.
I teach these students an alternative squat: The Wall Squat
The students stand with their backs against a wall and their feet out about 2 feet away
from the wall (or thigh length away from the wall). The students slide down the wall until
their knees are at a 90 degree angle, then they slide back up. This is repeated for a full
set of 12 repetitions. This modified squat helps them keep their backs straight, their
knees are not compromised, and they have some extra support. While this type of squat
doesn't target the hamstrings as much as a standard squat, it is a safe way to condition
the quadriceps, and some people with knee injuries or chronic conditions that prevent them
from performing standard squats can do this squat easily.
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Single Leg Squat
Stand on a step with one foot hanging off the side. Slowly bend your knees and lower into a squat, keeping your body weight on the foot standing on the step. Use this leg to raise yourself back up. Repeat 12-15 times then switch legs. Do up to three sets, with or without weights.
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Resistance Ball Squats
Place a resistance ball between your back and a wall. The ball should be at low back level. Place your feet out so that your can produce a 90 degree bend as you lower your body. Stabilize yourself against the resistance ball by tightening your abdominal muscles. Keep you torso and head in line. Slowly bend your knees and let your back roll down the ball until your knees are bent 90 degrees, then slowly straighten your legs and roll back up the wall. Keep your leg muscles tightened through the entire motion. Have your arms crossed over your chest or resting lightly on your thighs (avoid pushing on your legs with your hands.) Repeat for 2-3 sets of 12-15 repetitions.
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Squats for Targeting the Buttocks
1) Standing Squat - Develops the quadriceps and buttocks (not a basic
exercise)
Use barbell, dumbbells, elastic resistance, or Smith rack
Starting Position:
Performing the Squat:
2) Standing Stationary Lunge - Essentially a one legged squat
Use barbell, dumbbells, or elastic resistance
Starting Position:
Performing the Squat:
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Front Lunges
The lunge is a wonderful leg exercise that works most of the muscles in the leg simultaneously. It is a closed chain exercise, meaning that there is foot contact with the floor surface. It is very effective at strengthing the leg muscles as well as training dynamic balance and coordination.
A good way to teach proper lunges is with a 4-part method:
Lunges can be very challenging to learn and perform properly. Some of the mistakes people make when doing front lunges are:
When students are first learning to do front lunges you can break down the movement skills into easier parts:
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The Wagon Wheel
This is an intense leg routine that consists of Front Lunges, Side Step Squats, and Back Lunges. Begin on the right leg. Do 8-12 front lunges, 8-12 side step squats, 8-12 back lunges. On the left leg, do 8-12 back lunges, 8-12 side step squats, 8-12 front lunges.
Perform 8-12 active rest toe raises.
Begin on the left leg, do 4-8 front lunges, 4-8 side step squats, 4-8 back lunges. On the right leg do 4-8 back lunges, 4-8 side step squats, 4-8 front lunges.
Perform 8-12 active rest toe raises.
On the right leg, do 1 front lunge, 1 side step squat, 1 back lunge, 1 toe raise. Switch to the left leg.
Repeat the single moves 2-4 times on each leg.
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Step Ups
Step Ups are my favorite weight training exercise for the legs. They demand muscle strength and control, and balance. They are a great alternative to squats or the leg press exercise.
The client should start on a lower step, 8 inches, and gradually increase to a 12 inch step. Step Ups should be learned without weight and then the amount of weight gradually increased. This is an exercise that the client will eventually want to use substantial weight. Either barbells or dumbbells can be used.
Stand behind the step with either foot planted firmly on the top. Use the quadriceps to slowly raise the body up onto the foot on the step, 2-4 counts. Hold for a pause then lower to the floor even slower, 4-6 counts, to activate the hamstrings. Do 12 repetitions on both legs. Repeat for 2-3 sets.
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Two Sided Step Up
Holding dumbbells, place your right foot on a tall step, 10-13 inches tall. Pull yourself up, pause, move your left foot to the side of the step and slowly lower it to the floor. Then pull yourself up, pause, move your left foot to the back of the step and slowly lower down. This is one repetition. Repeat for 8-12 repetitions, then switch legs. Do two full sets each leg.
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Standing Leg Raise - For the Gluteus Medius
Strap a 3 - 5 pound ankle weight on your right leg and stand with feet shoulder width apart. Holding on to a wall bar or chair back for balance, bend knees slightly and extend right leg back and up at a 45-degree angle. Hold for one breath; slowly lower, keeping hips stationary. Repeat 12-15 repetitions then switch to the left leg. Do 3 sets on each leg.
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Self Resistance Leg Extension & Leg Curl
Leg Extension: Lie on your back, legs over your hips and knees bent at 90 degrees. Cross your ankles. The top leg will apply resistance against the bottom leg as you straighten your legs toward the ceiling. The bottom leg can also provide some resistance against the top leg as you return to starting position. Repeat for 10 repetitions, then switch the ankles and repeat for 10 more repetitions. Use as much or as little self-resistance to feel the muscles work.
Leg Curl: Lie on your stomach, with your chin resting on your crossed hands. Maintain your chin on your hands throughout the exercise to prevent straining your low back. Cross your ankles. The top leg will apply resistance against the bottom leg as you bend your legs toward the ceiling. The bottom leg can also provide some resistance against the top leg as you return to starting position. Repeat for 10 repetitions, then switch the ankles and repeat for 10 more repetitions. Use as much or as little self-resistance to feel the muscles work.
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Standing Hip Extension
Targeting the Gluteals!
Use elastic resistance, ankle weights, or cables and weight stacks
Position
Perform
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Side Lying Hip Abduction with Internal and External Hip Rotation
Position-
Perform-
Repeat with comfortable amount of repetitions and sets with each leg. This exercise can also be done while standing.
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Leg Work
1) Seated Heel Raise
Using a calf machine: Position the client sitting upright with neutral spinal posture and
hips and knees at right angles. Have client raise heels by contracting their calves,
directing the movement upwards, until the ankles are fully extended. When bringing the
heels back to the starting position maintain control and tension in the working muscles to
avoid overstretching.
2) Seated Leg Extension
Strap a resistance band around both feet and sit upright on an inclined step, place hands
on step for support and non-working leg at a comfortable angle on the step. Extend and
contract working leg to a fully straight position and return to starting position.
3) Prone Leg Curl
Lie face down on leg curl machine with knees just off the edge of the bench and roller pad
above the heels, legs about 4 inches apart. Draw heels towards buttocks by contracting
hamstrings and then slowly lower back to starting position.
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A Better Butt for Everyone (Part One)
Has your butt lost its perk? Gotten too big for its britches? Not for long! Over the next three newsletters we will give you exercises to make your butt rounder, higher, smaller or all of the above. Remember, in addition to these keep up with cardio (make yourself sweat) for at least 30 minutes 3-5 times a week!
Exercises for a Rounder Butt:
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A Better Butt For Everyone (Part Two)
This is the second installation of our bootie exercise routine. These exercises will lift the glutes and give you a higher butt. They hone in on where your rear meets your leg, toning this area hikes up your whole backside.
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A Better Butt For Everyone (Part Three)
In this third and last part of the butt workout we are going to shrink those rears. Sculpting the sides of your butt, as these moves do, visibly narrows your rear end.
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Special Training for Running Muscles
Here are some specific exercises to train running muscles. Do the following 1-2 times a week. They can be done after a thorough warm-up and before the actual run.
HOPPING increases ankle strength and hip flexors. Start with feet shoulder width apart. Hop up and down on one foot for 30 seconds then switch. Hop on each leg for 2 30second sets. You can hop forward or stay in place
SKIPPING strengthen ankles & calves. Skip like you did when you were a child only exaggerated. Push off your toes and lift your knees high, propelling yourself up and forward. Coordinate arm movements with legs. Skip for 2-3 minutes.
BUTT KICKS. Leaning slightly forward, alternately kick each heel toward your butt as you move forward. Do 2 sets for 30-60 seconds
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Effective Elliptical Training
Be aware of the abdominal and back extensor muscles, maintaining good posture. To focus on the quadriceps, hamstrings, and gluteal muscles keep your heels flat on the pedals. Move your body from the hips down, avoiding any swaying side to side. Your can pedal backward or change the incline for greater intensity, however continue to maintain tall posture, lifting the chest and tightening the abdominals.
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Deep Water Running
Wearing a flotation belt or vest, run as you would on land, moving lets up and down. The downward stride should aim slightly backward. Bring knees up to 90 degrees and lean forward slightly. Pump your arms. Run at a moderate intensity for 5 - 10 minutes. As you progress move your legs faster and arms more forcefully and increase your running time.
Pushups
Pushups are one of the best exercises for strengthening and toning the chest, shoulders, arms, and for stabilizing the abdominals. Doing full pushups, on your toes, works the abdominal stability better than knee pushups. Unfortunately, many students have trouble doing even one pushup.
Start by teaching them to hold the "plank" position, the up position of the pushup. Start with hands shoulder width apart then push the body up. Instruct and assist your students to line their bodies up from the feet to the head. Tighten the abdominals and gluteus muscles. Extend the head in line with the spine. Hold the plank for 10-20 seconds.
The next step in learning pushups is the eccentric pushup. From the plank position, have your students lower themselves down as slowly as they can go while exhaling. Instruct them to just get back up into the plank position however they can and repeat the eccentric movement.
When your students can do 10 eccentric pushups, have them start in the plank position, lower slowly to within 3 inches from the floor, then push themselves back up. Keep the elbows close to the body. Have your students continue to do pushups in good form. If they cannot complete 10 full pushups, have them finish with eccentric pushups for the full amount.
Over several weeks of training, your students should see improvement in their upper body strength and stability!
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Prone Push-up on a Resistance Ball
Push-ups work the Pectoralis Major, as well as the anterior deltoid, triceps, trapezius & rhomboids. Doing the exercise on a resistance ball challenges body stabilization and causes the exerciser to contract the abdominal muscles.
Place the resistance ball under the knees or feet (more difficult) The hands are on the floor, wide and slightly turned inward, elbows are extended, and the body is in a straight line with the feet off the floor.
Before movement, contract the shoulder blades (retract the scapula). Bend the elbows and lower the upper body toward the floor as far as is comfortable, keeping the body in a straight line from the head to the feet. Pause at the bottom of the movement, then extend the elbows, pressing beck up to the starting position.
Shoulders should stay aligned over the wrists during the movement and the abdominal muscles should be contracted.
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Resistance Band Reverse Flyes
I like to target the rhomboids and rear deltoids by using resistance bands, either the Dynaband type or tubing bands. Students stand with their feet shoulder width apart, knees soft, in upright posture. Instruct them to relax the tops of their shoulders during the exercise, not allowing them to rise up toward the ears.
Hold the band out in front of the body with both hands. The level of the arms should be about chest level and the hands should hold the band about 8-12 inches apart. At this time there is no pressure on the band, but it is not slack either.
Keeping the arms straight and at chest level, open them to the sides, stretching the band across the chest and squeezing the shoulder blades together to activate the rhomboids. Avoid letting the low back arch by contracting the abdominal muscles. Return the arms to the starting position and repeat for a set of 10-12. After a rest, do another set.
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Prone Back Extension
Lie facedown on the floor with your feet about hip-width apart, arms at your sides. Contract your abdominal muscles toward your spine to lift your abdomen slightly off the floor.
Lift your head, then your shoulders off the floor as you reach up and back with your arms. Raise your arms up to shoulder height, pulling the shoulder blades together and down. Then move your arms out to the sides. Focus on maintaining the back extension and not lowering the torso. Hold for four counts. Lower gently to the floor.
Do 6 repetitions and work up to 12 as you get stronger.
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Dumbbell Bench Press
This strengthens the front of the chest, shoulder and sides of the rib cage. Lie on a bench with your feet on the edge, knees bent. Tilt your pelvis so your back is as flush to the bench as possible. Hold dumbbells above the mid-chest, arms straight but not locked, palms facing forward. Press your shoulder blades against the bench to stabilize the upper back, then bend the elbows to bring the dumbbells down toward your chest. Slowly return to starting position and repeat for a set.
TIP: Before you pick up the weights and start a set, place your hand on your sternum as you exhale. Feel that area soften and settle into the bench. Keep this feeling of the back sinking into the bench as you push the weights up. This helps you maintain proper alignment.
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Dumbbell Pullover
This exercise develops the latisimus dorsi, pectorals, and serratus muscles. It also provides a great stretch.
Lie on a bench with feet flat on the floor. Arms are extended directly above the shoulders with elbows soft, not locked. Hold a single dumbbell in both hands and squeeze the hands together throughout the entire range of motion. Moving very slowly, lower the arms behind your head as far as possible without pain, then return them to the starting position. Perform 2-3 sets of 10-12 repetitions.
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THUMBS UP FOR CHEST FLYES
By turning your thumbs toward each other as you lower the weight on a chest flye, you cause a forceful contraction at an angle that your muscles are not used to. This muscle confusion is a key to gaining strength and tone.
Lie on a bench with dumbbells in each hand, palms facing inward. Press the weights straight up above your chest, squeezing the pectoral muscles. As you lower the dumbbells, rotate your hands and let your thumbs point toward the ceiling. You're your palms back to starting position before each repetition. Continue your repetitions in this manner. Perform 2-3 sets of 10 to 12 reps.
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Multiple Versions - Dumbbell Shoulder Press
The shoulder press can be done in several ways, each with a different challenge level.
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Lateral Deltoid Raise
Stand with feet shoulder distance apart, knees slightly bent and your arms at your sides, holding light to medium weight dumbbells. Bend your elbows slightly and raise the weights to shoulder level. Lower your arms. Repeat for 2-3 sets of 12 repetitions. Use your slightly bent knees and tight abdominals to keep your posture upright and avoid bending backward as you lift the weights.
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Side-Lying Shoulder Abduction
This exercise works the rear deltoid and helps balance the strengths of the anterior deltoid and the pectoralis major. (And can help improve posture) The exercise is performed while lying on the side of the body. Hips and knees are slightly flexed. The scapula (shoulder blades) should be slightly retracted and the abdominal muscles are held tight to stabilize the body. The head can rest on top of the lower arm, which is extended along the floor and beyond the head.
Holding light weight, extend the top arm forward in line with the chest, with a slight bend in the elbow. Leading with the little finger or elbow, raise the arm slowly toward the ceiling, going as far as possible without any shoulder, back, or waist rotation. Return the arm to the floor slowly. Repeat for a set of 8-12. Repeat the exercise on the other side of the body.
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Bicep Concentration Curl
Sit on a bench or high step with your legs wide apart. Holding a dumbbell in one hand, lean forward from the hips and place the elbow of the weight bearing arm against your inner thigh to stabilize the weight. Curl up the weight and lower with control for 12 repetitions. Repeat on other arm. Do 2-3 sets. Remember to keep your back straight, tighten your abdominals, and keep your head in line with your shoulders.
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Standing Biceps Curl
Use either dumbbells, curl bar, or resistance band.
Position
Perform- Bring hands toward shoulders, flex elbows through full range of motion, and then lower back down with control. Do 2-3 sets of 12-15 reps.
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Bicep/Shoulder Combo
Combine a bicep curl with an overhead press. Hold a dumbbell in each hand with your arms at your sides. Slowly do a bicep curl, then turn your hands so that your palms face forward. Raise your arms overhead then slowly lower the arms to your shoulders. Lower the weights to your side. Repeat for 10-12 repetitions, 2-3 sets.
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Decline Exercises
Doing an old favorite exercise at a new angle can spice up your workout and make your muscles say WOW!
* Reverse curlups lying with your head at the top of a decline bench. Hold onto the bench, stabilize your low back and abs, and slowly raise your legs with knees bent until they are vertical to the floor, then slowly lower them to starting position. 2-3 sets of 12
* Do lying triceps extensions on the decline with your head at the bottom of the bench. Hold dumbbells with arms atraight above your chest. Slowly bend your elbows and lower the weight toward your head, stopping short of your face. Slowly straighten your arms and return weights. Do 2-3 sets of 12
* Lie on your stomach with your head at the top of the decline bench. Do rear delt side raises with dumbbells keeping arms straight. 2-3 sets of 12
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Upper Body Workout
Bent Arm Flys (Chest)
Bent Arm Pullover (Chest/Triceps)
Barbell Rowing (Back)
Shoulder Shrug (Shoulders)
Military Press (Shoulders)
Bench Dips (Triceps)
Hammer Curl (Biceps)
Pelvic Clock
This is a variation of the pelvic tilt that works the low back muscles and abdominal muscles at all angles. This is important because daily movement occurs in every plane, not just straight torso flexion.
Lie on your back with legs straight. Notice the amount of natural curve in your back. This position is neutral. When you contract your abdominals and press your back into the floor, your pelvis and belly button move toward your chest (12:00) When you slightly increase the curve of your neutral back and aim your pelvis and belly button toward your legs you are at 6:00. From neutral position you can press toward either the right or left side and move into the 9:00 or 3:00 position. Spend some repetitions teaching these four positions to your students.
The pelvic clock can be done slowly, working from 12:00, 1:00, 2:00, etc. and then moving counter clockwise through the entire clock face. Encourage students to take their time and feel the subtle changes in the muscles.
This exercise can be modified for students with low back pain by having them bend their knees with the feet on the floor.
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Bridge with Tiny Steps
Lie on your back with knees bent and feet on floor, arms relaxed by your sides. Raise your hips off the floor, making a bridge. Do not arch your back. Hold you position and lift each foot no more than two inches off the floor, alternating feet. Use the buttocks muscles to hold your pelvis still while legs move. This exercise helps improve balance and coordination skills. As you do it, pretend you are balancing a cup of water on each side of your pelvis. Try not to "spill" the water as you lift each foot.
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"Fab Abs"
Who says you need to spend money on an exercise machine from an infomercial to get
great abdominal muscles! Every instructor and trainer can afford a fabulous exercise tool
for crunches that count!! All you need is...
A Roll of Paper Towels!
Have your student lie on an exercise mat with feet off the mat and on the floor (preferably not carpeted). The glutes should be near the edge of the mat. Place a paper towel under each of the student's feet and have him or her extent the legs straight. As the student curls up with the upper body, he or she slides the paper towels in toward the mat, bending at the knees. As the student returns the upper body to the floor, the legs extend, sliding the paper towel out away from the body. Perform the Paper Towel Curlups slowly, keeping the abdominal muscles contracted and the low back on the mat as much as possible. Hands can be held gently behind the head (don't push on the neck) or crossed over the chest. Do 1-3 sets of 12-20.
If you have a carpeted floor, have the student use square sheets of wax paper instead of paper towels.
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The Abdominal Toss
This exercise is an advanced variation of the basic curl-up. Have your students pair up with a partner. If you are a personal trainer, you will be your client's partner. The partners lie down in curl up position with their feet toward each other and about 3 feet of space between them.
1) Have the students do a "warm-up" set of 12-15 curl-ups with their arms overhead and feet and legs wide. As they curl up, they should look at each other to establish eye contact.
2) Give each pair a light weight ball, such as a volleyball or wallyball. As the partners curl up with arms overhead, one tosses the ball to the other, who catches it. On the next curl-up, the partner who caught the ball tosses it back. Continue for a long set, rest, and do another set.
This may seem like a silly sounding curl-up to some, but my students love it!
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Curl Up on a Fitness Ball
When you use a large fitness ball your abdominal muscles have to work through a wider range of motion than crunches done on the floor, because you start with your back slightly hyperextended. Balancing your body on the ball also works the obliques. Lie back on a 24 inch fitness ball. Place your feet on the floor and your hands behind your head. Raise your shoulders 6 inches, then lower. Repeat for 2 sets of 15 repetitions.
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The Hover
This exercise uses the oblique muscles to stabilize the body. Start in a push-up position but have your body weight resting on your forearms. Lift your body into a straight line by turning your toes and lifting off your bent forearms. Keep your back straight by contracting your abdominals. Keep your head in line with your body. Hold your body still for 10 seconds then rest briefly and repeat.
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Side Crunches
Lie on your back with your knees bent, feet on floor. Place your arms at your side with the palms down. Tuck your chin and lift your head, shoulders, and chest off the floor. Reach toward your feet and touch the left heel with the left hand, then touch the right heal with the right hand. Do 3 sets of 20.
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Ball Crunches
Lie on your back with knees bent and feet flat on the floor. Hold a ball with both hands. Keep your arms extended straight. Contract your abdominals, lift your shoulder blades off the floor and twist your torso to the left moving the ball to the outside of your left thigh. Return to center position and twist to the right. Continue for a set of 12-24.
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FEATURED EXERCISES: On the Stability Ball
Supine Bridge Hip Extension
Prone Plank Chest Push-UP
The Exchange Crunch
Heel-Toe-Heel Rolls
Do you have students or clients who stand with their knees locked during exercise or as a normal habit? Teach them this exercise to help improve their posture.
Stand with feet parallel and shoulder width apart. Roll continuously heel to toe to heel to toe. The hips, knees and ankles are loose and the arms swing in opposition to the movements of the pelvis. The knees must continue to track over the center of the feet.
This exercise can be repeated for one minute 3-5 times a day, or whenever standing for a period of time. By forcing the knees to support the body and stay soft and flexible, the client learns motor awareness needed to improve this posture problem.
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For Your Posture
Poor posture habits can cause your to lose height (as much as 2 inches!). Hunching over your desk or at the computer can aggravate the tendency to have a rounded back. Look for opportunities during the day to squeeze your shoulder blades together with your hands behind you. Try the following exercise and stretch.
Hip Hinge:
Stand with feet shoulder width apart. Lean forward keeping your back straight as you bend
your knees slightly. Return to starting position. Repeat 10 times. You can also hold a
rolled up towel or stretching rope along your spine, holding the ends at your head and
rear while doing the hip hinge. Remember to keep your back straight and your head in line
with your spine, not hanging forward.
Chest stretch:
Stand with your side toward a wall. Bend the wall side arm 90 degrees at shoulder height
and put your forearm against the wall. Keeping the arm in place, turn your entire body
away from the arm into the center of the room. Hold the stretch for 15 - 30 seconds then
release. Turn around and repeat the stretch on the other side.
Balance training is a critical component in fitness. Balance is essential in everyday life, and can decrease from inactivity. Performed repeatedly these exercises can make these processes more efficient and automatic. Balance exercises are extremely important for mature adults, they can help seniors prevent falls and perform daily activities better. As people age there are factors that increase their loss of balance, the biggest are loss of confidence and an actual fear of falling that increases the risk. This fear causes them to move slower and affects normal daily functions. As a fitness trainer you can help!
Balance exercises can be made safe, effective, functional, and fun. Try adding them right after cardiovascular conditioning. In designing these exercises remember:
Exercises:
#1-
#2-
#3-
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Agility & Dynamic Balance Assessment
A trainer can use variations of one fitness test to assess both sport skill and basic mobility and movement functions.
1) Assessment One - for clients with possible movement problems or beginning level students. Line up 3 step boxes of increasing heights - #1: 4-6 inches, #2: 6-8 inches, #3: 8-12 inches. The boxes should be about 4 feet apart. The client begins the assessment by standing in front of the shortest box, with the other two at his right or left. Upon starting, the client steps up on Box #1, then down the other side, then turns and walks to the front of Box #2, steps up the front and down the other side, turns and walks to the front of Box #3, steps up the front and down the other side, turns and walks past the box and stops.
The time it takes to complete this fitness assessment is measured on a stop watch. Encourage beginning students and clients with mobility problems to do this pattern at a speed they are comfortable with. For clients with very low mobility, three boxes of the same low height could be used.
2) Assessment Two - for highly skilled and experienced clients, such as racquet sport athletes. Use the same basic pattern of step boxes. If desired, more than three boxes can be lined up, varying the heights. The client does the movement pattern in the same basic way, trying to complete it as fast as possible. For more challenge and variety the client can be instructed to vary the pattern a number of ways: 1) Jump up on the boxes, 2) Jog completely around the box just dismounted then to the front of the next box, 3) Backpedal (run backwards) to the starting point after going up and down on all the boxes, 4) Perform the entire course multiple times.
After each time the assessment has been done it is important to note improvements in mobility and speed for the client. As the course becomes too easy, it can be made more challenging.
******************************* Balancing Act
Balance is a physical skill that will degenerate with age unless it is practiced. The following drill is adapted to beginning, intermediate, and advanced exercisers.
Stand tall and stabilize the body. Only the leg moves.
Level One: (touch the foot to the floor after each lift)
Right leg:
8 slow knee lifts front
8 slow side leg lifts (without leaning)
8 slow leg curls to the back
Repeat on left leg
Level Two: (Option to keep the foot raised off the floor throughout the repetitions
Right leg:
8 slow knee lift into leg extension
8 slow side knee lifts (knee faces side) into straight leg lift
8 slow straight leg lifts to the back
Repeat on left leg
Level Three: (Alternate Legs)
Perform as slowly as possible
Knee lift and hold
Aim foot to the back and extend leg into a back lunge (touch the floor with the foot)
Bring leg back up into knee lift and hold
Straighten leg out to the side - arms raise up to shoulder height
Return foot to floor
Repeat on other leg
Alternate 4-8 times.
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Advanced Balance & Agility Activities
Gazelle Jumping:
Run three steps, jump as high and far as possible from one foot, land on both feet. Repeat
with leaping from other foot.
Ladder Run:
Using a long ladder run as quickly as you can, bringing knees up high without skipping a
space between the rungs of the ladder.
Functional Movement Pattern
Getting up from a lying position
Goal Movements -
Functional Training Exercises
© 2003 by I-NAFC/BodyBasics, Inc. All rights reserved.