Exercise of the Week: Tall Kneeling Alternating Chest Press

When people think in terms of horizontal pressing exercises most think of different dumbbell and barbell variations along with the many push up variations.  And if you were going to use all those variations you would have plenty of different choices to sprinkle throughout your training programs depending upon the situation.

Another horizontal pressing variation I've been using more of lately are cable press variations.  With the cable you're getting a different mode of resistance in addition to more freedom for the scapulae to move along with some lower body and core stability work.

With the following exercise, the tall kneeling alternating cable chest press, you're going to get a few things you wouldn't get from an alternating dumbbell bench press: recruitment of the glutes for stability and working the core in terms of resisting extension and rotation through the lumbar spine.

Don't expect to load the weight up on this exercise unless you really want to butcher it.  So it's not going to be a primary exercise that Hans & Frans would use to "pump you up", but it is a nice accessory exercise.

Sitting Isn't The Only Problem

Exercise of the Week: SLDL / Reverse Lunge w/Row

I try not to get to crazy with different exercise variations just for the sake of variety.  But if I come up with or come across a variation that I think is going to be beneficial while also provide a training effect I'm going to use it.  Here's an exercise variation that combines three exercises: a single leg deadlift (SLDL), a reverse lunge and a single arm cable row.  I would use this exercise as an accessory exercise as part of a total body workout with the rep range being 5-6 SLDL's and reverse lunges on each leg.

Exercise of the Week: Push up w/ Val Slide Combos

I feel one of the best ways to challenge your core is through push ups and push up variations. I also feel  one of the best training tools you can use to challenge are Val Slides.  So why not put the two together to make things even a bit more challenging?  The following video shows a few different push up variations that incorporate the Val Slides.  Take a look:

 

Exercise of the Week: Split Stance Cable Chop & Split Stance Row

Exercise of the Week: Split Stance Overhead Band Press

Single Leg Bench Bridge Progression

One of the best glute exercises, yet one of the toughest glutes exercises, is the single leg bench bridge.  Since it can be a tough exercise this is not an exercise I would throw at a client right away. This is an exercise we would progress up to and the progression to follow is pretty simple: bench bridge hold to  bench bridge to single leg bench bridge.

Here's a six week progression to get you up to the single leg bench bridge:

• Week One: Bench Bridge Hold 2-3 sets of 30s
• Week Two: Bench Bridge Hold 2-3 sets of 45s
• Week Three: Bench Bridge Hold 2-3 sets of 60s
• Week Four: Bench Bridge 3 sets of 12 reps
• Week Five: Bench Bridge 3 sets of 15 reps
• Week Six: Bench Bridge 3 sets of 20 reps

Now you're ready for the single leg bench bridge.  Start out with 8-10 reps per side.  Once you can complete about 12-15 reps per side then we can start having a bit more "fun" by adding some resistance  or going to a foot elevated version.

Alright, time to put those glutes to work.

38 Ways to Train Better, Move Better and Live Better

Another birthday has come and gone.  Besides making me realize that I'm getting dangerously older, my hair is getting closer to a full shade of gray and becoming painstakingly slower birthdays days also get me thinking.  The wheels start churning and thoughts go into overdrive.  This year my 38th birthday got me thinking about the simple things that a lot of us, including myself, could do better.  Some are things I learned along the way or picked up from others.  Some are things I think about on a daily basis.  Some are things I need to think need about more often.

1. Spend at least five minutes a day working on your breathing.  Do it in a supine position, in a prone position, in the morning, before bed.....doesn't matter how or when.  Just do it.
2. Get yourself a foam roller.  It will be the best $20 investment you will ever make.  Once you have a foam roller use it daily for 5-10 minutes a day.
3. Keep your cell phone out of your bedroom.....unless you plan on taking photos or videos I probably shouldn't know about.
4. Eat something green at least three times a day, preferably five times.  Mint chocolate chip ice cream doesn't count.
5. When you strength train....train for strength.  Train with the intention of getting stronger, not to burn fat, tone up, get ripped or whatever else the young kids say.
6. Do 10-15 minutes of some type of interval training at least twice a week.
7. Don't believe everything Dr. Oz has to say.
8. Start your day by pounding a large glass of water.
9. Have fun with your training with from time to time.  It's OK to break the rules.
10. Find a training partner, trainer or coach.  
11. Enjoy your coffee.  It's not the bit of cream or sugar in your coffee that is the problem.  It's the donuts, bagels and croissants that come with it.
12. Laugh daily.  Life is hard enough.
13. Cry when you need to.  
14. Spend 5-10 minutes before each training session on dynamic flexibility and mobility work.  And don't half ass it.
15. Aim to drink half your body weight in ounces of water per day. For example if you weight 150 lbs, drink 75 ounces of water a day.  If you weight 200lbs....you can do the math.
16. Never work out in white tube socks and black sneakers.
17. Realize you don't need bread.  You want bread, but you don't "need" bread.  And it doesn't matter if it's whole grain, whole wheat, white or whatever other labeling is thrown on it.  Bread is bread.
18. Aim to get 0.8-1.0 grams of protein per pound of ideal body weight.  If you weigh 165 but would like to get down to 150lbs aim for 120-150 grams of protein per day.
19. Realize there is no one good seated posture.  The best seated posture is a constantly moving posture.
20. Stop worrying about when the best time to stretch is.  Just stretch.
21. Stop comparing your training and nutrition to movie stars and professional athletes.  They have more things and time at their disposal than us average Joe's and some pretty good genetics and plastic surgeons.
22. Store your food in glass containers.  Drink from glass water bottles.  Do not microwave your food in plastic.  To make it simple just get rid of your plastic ware.
23. Stop looking for advice that you want to hear.  Start getting advice that you need to hear.
24. Train with a goal in mind every now and then: a road race, a Tough Mudder, being able to do a chin up, setting a dead lift PR, etc..
25. Get out for a long walk at least once a week.
26. Tell your mother you love her.  Tell your father you love him. Tell your kids you love them.  Don't just assume that they know.
27. Do some type of squatting on a daily basis: a body weight squat, a goblet squat, a squat hold, a squat to stand, etc..  Any type.  If you don't use it, you lose it.  And what's the one movement I see deteriorate the most?  The squat.
28. You may not be able to control how you sleep, but you can control the behaviors that could lead to good sleep: shutting down the cell phone and Ipad at least 30 minutes before bed, setting up a good sleeping environment,  not falling asleep to the TV, etc..
29. Have some sort of dead lifting variation in your training program: single leg deadlift, kettbell deadlift, barbell deadlift, trap bar deadlift, etc..  There is probably no other exercise that is more "functional" than the deadlift.
30. Learn a ton of body weight exercises such as lunge variations, push up variations, chin ups and squat variations.  You will have a whole array of exercises to use when you're on vacation, stuck at home or just want to mix it up.
31. But before you learn variations master the basic variation.  Be able to do a good, clean set of push ups before you go trying more advanced variations.  Be able to do a good split squat before you get into lunge variations.
32. Don't blame others for your poor food choices.  Chances are you put that piece of apple pie in your mouth.  Someone else didn't do it for you.  Hold yourself accountable.
33. Set behavior based goals such as getting in three hours of exercise a week or taking your fish oil on a daily basis.  Behavior based goals will influence your outcome based goals such as losing weight or body fat.  You also have more control over behavior based goals.
34. When someone asks how you're doing don't just say "Good" or "OK".  Ask them how they are doing.
35. Stop hopping from one thing to another. When starting out on a new training or nutrition plan, give it time to work.  And when I say give it time, give it at least four weeks.  
36. When your alarm goes off in the morning get your ass out of bed.  
37. Realize it's OK to break the rules now and then.  It's OK to have some cake from time to time.  It's OK to switch out an exercise now and then.  It's OK to have a few beers.  Don't beat yourself up over it.  Enjoy it.  Then get back on track.
38. Be thankful for what you have rather than focusing on and being jealous of what you don't have.

Exercise of the Week: Deadbug Pallof Hold

It's been quite awhile since I threw up an Exercise of the Week.  It's not because I ran out of exercises.  I've just been slacking on the blogging end between joining Fitness Revolution, training for the Boston Marathon, training clients and god knows what else.  And before playoff hockey kicks up I figured I should get something up before I become a real slacker.

So here is another Exercise of the Week, the Deadbug Pallof Press.  This is an exercise I stole from strength coach Tony Gentilcore.  I saw him perform it on one of his videos, decided to give it a shot and it has quickly become one of my current favorite core stability exercises.  This exercise trains core stability in a few ways, anti-extension and anti-rotation.  It can also be done a few ways.  A regression to this exercise would be to leave the feet on the floor the duration of the set. Or you can use a resistance band if you do not have access to a pulley system.  Or the sets and reps can be done a few ways.  In the video I perform the set doing three 10-second holds.  You could also do ten individual presses.  Or you can just do one 20-30 second hold each way for 2-3 sets.

Important coaching tips to think about while executing this exercise.

• Press your lower back hard into the floor to resist extension through the lumbar spine.
• There's no need to load up the weight or tension.  In the video I'm only using 10lb of resistance from the low pulley.  Just a little weight or tension will get you trembling.  
• Press your knees together to help fight the rotational forces.

Exercise of the Week: Low Pulley Overhead Triceps Extension

On another note, Accelerated Fitness will be holding it's first Bootcamp For A Cause this Saturday February 22 @11am.  For a small donation of $20, cash or check, come get a great workout in while helping make a difference at the same time.  All proceeds go to The Children's Room.

Bootcamp For A Cause

When: Saturday, February 22 @11am

Where: Accelerated Fitness

153 North St, Lexington, MA 02420

Exercise of the Week: Val Slide Push Away / Push Up Combo

Here's a great push up variation that will really challenge your core stability:


 

Hamstring Self Myofascial Release