Category : Exercises

Dynamic Warm Ups

Posted by admin at 11:47 am

I am a huge advocate for dynamic/functional warm ups. What is a dynamic warmup you ask? Well in layman terms dynamic training is exercise that stimulates real life body movements and positions. Usually mimicking the exercises that will be performed in the main part of the workout. The movements are usually done against light to moderate resistance in order to improve upon functional strength, mobility, stability, balance and coordination. Dynamic warm up uses exercises that exaggerate our ability to stay balanced while moving or slightly resisting. This can be done by unilateral exercises (with one leg or one arm, unstable surfaces or even by closing eyes.

I feel that this warm up is beneficial because it can help you be fit to perform daily tasks on top of being able to perform sports with greater ease.

I believe that a dynamic warm up is better than a static one because with static stretching you lengthen the elasticity of the muscle. In doing so you decrease its ability to rebound as well and limit its ability to perform maximum strength output during the work out.

I usually start my dynamic warm up for clients with 5 minutes of a full body cardio machine if we are doing a full body workout, if we are doing a lower body I usually do cycling or running. If its Upper body I usually do rowing.

This is followed by different series of dynamic exercises. (REMEMBER EACH ATHLETE AND CLIENT IS DIFFERENT so the dynamic exercises should be sport specific and specific towards them as an individual!)

The following are some examples of a few different dynamic Circuits I have used. You can combined as many series as you want, and do them in any order you would like. Remember this isn’t the full workout, just part of the warm up. And some of the series are geared towards track and field runners. As I am a former athlete and a track coach. So I end up training a lot of athletes.

Series 1(20m)
Alt Arm Rotations Fwd
Alt Arm Rotations Backward
Alt Arm Rotations Fwd Acute
Alt Arm Rotations Backward Acute
Double Arm Rotations Fwd
Double Arm Rotations Backward
Double Arm Rotations Fwd Acute
Double Arm Rotations Backward Acute
Chest Flies Straight Arm
Chest Flies Acute Arm

Series 2 (10 Reps)
Wrist Circles
Trunk Twists
Hip Circles
Knee Circles
Ankle Circles
Sky Divers

Series 3 (10 Reps)
Scorpions
Scissors (Frontal & Sagittal)
Donkey Kicks
Trail Leg Against Wall
Lead Leg Plows
Fire Hydrants
Iron Cross

Series 4 (10 reps)
Hurdle Cross Over
Wall Attack
Inverted Bicycle
Hurdle Seat Change
Trail Leg
Lead Leg
Lead Leg/Trail Leg
Lunge Exchange

Series 5 (10 reps/20m)
Ground Sweep
Lunge Walk
Hamstring Jog/Stretch
Dynamic Hamstring Walk
Grapevine

Series 6(20m)
Same hand/leg(inside heel/outside)
Heel/Toe Walks (In/Out/straight)
Knee-Chest/Heel Butt
Inside/Inside/Outside/Outside
Carioka

Exercises that Work Specific Muscle Groups

Posted by admin at 10:29 pm

Here are some examples of specific exercises that Work Specific Muscle Groups (Obviously there are other exercises but here are some traditional exercises that you can put to use for the major muscle groups.)

The exercises are provided by Tudor O. Bompa, PhD and Michael C. Carrera. (2005).

These exercises are also in order of iEMG Maximum Motor Unit Activation as well.

Rectus Femoris (Quadriceps)
Squats
Seated leg extensions
Half squats
Leg Press
Smith Machine Squats

Biceps Femoris (Hamstrings)
Standing Leg Curls
Lying Leg Curls
Seated Leg Curls
Modified Hamstring Dead Lifts

Semitendinosus (Hamstrings)
Seated Leg Curls
Standing Leg Curls
Lying Leg Curls
Modified Hamstring Deadlifts

Gastrocnemius (Calves)
Donkey Calf Raises
Standing One-Legged Calf Raises
Standing two-legged Calf Raises
Seated Calf Raises

Triceps Brachii (Outer Head)
Decline triceps extension (Olympic Bar)
Triceps Pressdown (Angled Bar)
Triceps Dips between Benches
One Arm Cable Tricepts Extension (Reverse Grip)
Overhead Rope Triceps Extensions
Seated One-Arm Dumbell Triceps Extensions (Neutral Grip)
Narrow-Grip Bench Presses (Olympic Bar)

Latissimus Dorsi
Bent-Over Barbell Rows
One-Arm Dumbell Rows (Alternate)
T-Bar Rows
Lat Pull-Downs to the front
Seated Pullly Rows

Biceps Brachii (Long Head)
Biceps Preacher Curls (Olympic Bar)
Incline Seated Dumbbell Curls (Alternate)
Standing Biceps Curls (Olympic Bar/Narrow Grip)
Standing Dumbbell Curls (Alternate)
Concentration Dumbbell Curls
Standing Biceps Curls (Olympic Bar/Wide Grip)
Standing E-Z Biceps Curls (Wide Grip)

Anterior Deltoids
Seated Front Dumbbell Presses
Standing Front Dumbbell
Seated Front Barbell Presses

Medial Deltoids
Standing Dumbbell Side Laterals
Seated Dumbbell Side Laterals
Cable SIde Laterals

Posterior Deltoids
Standing Dumbbell Bent Laterals
Seated Dumbbell Bent Laterals
Standing Cable Bent Laterals

Pectoralis Major
Decline Dumbbell Bench Presses
Decline Bench Presses (Olympic Bar)
Push-Ups Between Benches
Flat Dumbbell Bench Presses
Flat Bench Presses (Olympic Bar)
Flat Dumbbell Flys

Pectoralis Minor
Incline Dumbbell Bench Presses
Incline Bench Presses (Olympic Bar)
Incline Dumbbell Flys
Incline Bench Presses (Smith Machine)

Happy Lifting People!

Some Hardbody Exercises

Posted by admin at 2:10 pm

Shoulder Exercise

Posted by admin at 2:09 pm

I think I will add this to my shoulder workout…. Why not?

Keys To A Good Core

Posted by admin at 10:55 am

1. always pull belly button towards floor (keep it tight the whole time)
2. dont be in a hurry
3. PLANKS PLANKS PLANKS (this works your whole core which includes your back)…keep your belly button pulled in for them too and try and hold as long as you can…IMMA TRY and show diff variation of planks on my blog this week http://aliciabellelite.blogspot.com
4. When doing whatever variation of a regular crunch always keep neck in line and focus on a point on the ceiling. This will help you keep your focus on your core to do the sit up and not use other muscles to help you!
5. Cardio…did I say Cardio? lol

THE POSTERIOR CHAIN!

Posted by admin at 1:17 pm

The muscles in the back of your body are what physiologists call the “Posterior Chain.” These muscles start at the ERECTOR SPINAE go to the GLUTES, HAMSTRINGS and down to the CALVES.

The erector spinae are a muscle that alighns the back of y our spine and go from the base of your skull down. Their structure is similar to that of a cable.

Your Glutes are usually referred to as your butt haha…but it should be known that the gluteus maximus is the largest muscle in your body. There are two other muscles underlying the minimus and the medius glutes. The gluteus maximus generates the power to sit, stand and run, while the minimus and the medius keep you balanced and from going to the left or right i.e tipping over.

The hamstrings consists of three muscles the semitendonoisis, semimembranosis and the biceps femoris. These muscles run along the back of your legs and go from the inside of your sit bones to the outsides of your knees. The Hamstrings stabalize the hip and knee joints.

The calves are made up of the outer muscles and the inner muscles which is called the soleus. These muscles are used to lift your heels and to flex your knees which means they are very important for explosive power events…including sprints.

SOOOOOO KEEP the muscles of your POSTERIOR CHAIN in check! STRENGTHEN THEM AND WORK ON THEIR FLEXIBILITY!,,

Hard Bodies and Lifestyle Change

Posted by admin at 3:42 pm

Ya’ll might not know who LIL CEASE is. Well known as being the cousin of Notorious B.I.G and a rapper himself who had an album peak at #26 on the Billboard charts (Wikipedia, 2009). He resides in New York and has definitely changed his image in a huge way.
By image I mean his physical fitness! The man got himself together in a big way and even nutritionally! WOWOWOW I am very impressed!

Image if Lil Cease Before
Lil Cease (Center) NOW

Change is possible. You have to want it. Although tough, lifestyle change is one of the most difficult things to do in this world. Think about this: For 30 years you get up go to work, eat out, party and consume alcohol and drugs until late night hours over and over and over again. The Result is a habit of unhealthy lifestyle choices. If you have been living that way in so long it is mentally and physically tough to change and develop healthier habits. You have to be very dedicated but IT IS POSSIBLE!

That’s exactly what Lil Cease did. Lil Cease is a great example of how someone can change for the good. He took a few years off and now has changed his life for the better.
Here is a little bit of what he is up to now:

He has also developed a DVD. Check out his website and info on his change and what he is doing here:

HARD BODIES

You can Also check him on myspace:

LIL CEASE MYSPACE

One More Video to show you just how he changed and how you can change (I remind you this is his opinion on healthy choices hehe) But none the less there are some great examples in this video!

Lower Back Pain/Tight Hamstrings

Posted by admin at 12:29 pm

When I was competing in Nova Scotia and at Dalhousie I suffered from back pain as many people do whether they are an athlete or not. However at that time my L5 sat posterior on my S1, so I went to physio and did a lot of core work and the problem was fixed. This isnt always the case for everyone though.

Some of you may not know but your back can be directly effected by the hamstrings! Yep I said it your hamstrings…those muscles in the back of your legs.

The muscles of the posterior thigh are called the Hamstrings. The hamstrings are actually made up of three different muscles. The semitendinosus, semimembranosus and the biceps femoris.

Now when your hamstrings are tight they can limit your mobility and cause back pain as well. The reason is that tight hamstrings will tilt the pelvis backwards which flattens the lumbar curvature also known as the lordotic curve of the lower back.

Trainers use tests to determine injuries or problematic areas. One such test is the leg raise test (lie supine, limbs horizontal, one heel is to be lifted and fez the hip joint with the knee extended.) Sometimes there is pain when this performed and it is commonly confused with siatic pain. When I was in Ottawa competing for the Ottawa Lions I think that I was misdiagnosed with the siatic vs hamstrings because I have had really tight hamstrings in the past and now that I stretch more I have less pain when running.

Also LADIES this lordotic curve that can be effected by tight hamstrings effects your booty…so if youre desiring a delicious booty dont just do squats and lunges till the cows come home work on your hamstring flexibility so you see that lordotic curvature in your back because it will help essentuate your booty!

Here are some hamstring stretches curtosey of The University Of Alberta:

Stretches should be held for 30-60secs and done on both sides Repeat stretches 2-3 times Stretches should be held at the point where a “good/comfortable” stretch is felt and runner should not be bouncing (this produces a counter effect)
Hamstring Stretch 1 Sit on the floor with left leg stretched out forward and your right leg bent Keep your back straight and slowly lean forward until you feel a stretch along the back of your thigh Keep your left toes pointing towards the ceiling
Hamstring Stretch 2 With a step/stool/chair placed in front of you Place your right heel on the step and keep your toes pulled towards you Keep your left leg straight and bend at the hips forward (back stays straight) You should feel the stretch along the back of the right thigh
Hamstring Stretch 3 Lying on the floor with your back flat on the ground, slowly raise your right leg up towards the ceiling Wrap hands around the right thigh and try to straighten your right knee until you feel a good stretch in back of the right thigh (note you may not be able to get the leg fully straight)
	Hamstring Stretch Region of Tension The highlighted area is where you should feel the above hamstring stretches Remember that stretching should not cause pain

24 Hour Ghetto Workout

Posted by admin at 3:04 am

I LOVE body weight strength training! I do circuits with a lot of my clients that don’t involve any weights. I was recently discussing with my friend Mark these types of workouts when he told me about the youtube videos with “Ghetto Workouts”

Some of these men are incredible innovative and FIT! SO I thought Id share with you some of my favorites. I SAVED THE BEST FOR LAST SO MAKE SURE TO WATCH ALL 3!

Video 1: An introduction to the ghetto workouts…

Part 2: Killer Abs

Part 3: 52 Blocks! HOLY THESE GUYS ARE AMAZING…CHECK THEIR WEBSITE HERE

Strength Training Coach Randy Hadley

Posted by admin at 7:22 pm

Seen in this video David Oliver, Olympic 110m Hurdler training at the gym at THE DISNEY WIDE WORLD OF SPORTS training with his Olympic Strength Coach Randy Hadley.

During my Orlando visit to train with Adrienne Power we did our strength workouts with RANDY. We did the workouts at this very same gym at the Disney Wide World of Sports. He is an amazing trainer…definitely pushes you and definitely knows what he’s talking about. The track athletes that train with Brooks Johnson that I discussed last week are truly lucky to have him as their trainer.

Olympic Lifts with Randy featuring David Oliver

Hamstring Holds with Randy featuring David Oliver

I personally love this one…its one of my fav exercises to do with athletes and non athletes: Randy featuring David Oliver doing Accelerated Dumbell Step Ups

Randy again doing a Staggered Leg Raise with David Oliver. THIS IS A GREAT CORE EXERCISE IF DONE RIGHT!

Great exercise for running form is the Tibia Raise…here’s Randy with David demonstrating again