Slider Leg Curls

The Slider Leg Curl is a combination of a Leg Curl and Hip Bridge. With this exercise you lay on your back with your knees bent and feet each flat on a slider. Then you lift you hips and contract your glutes. From here you will pull your legs in and then slide them back out. Keeping your hips lifted off the ground the entire time.

This exercise is very hard and the first time you try it you may feel like your hamstrings are going to cramp. This is normal the next sets will not feel as bad.

Try to do 2-3 sets of 10-20 reps and you will definitely feel some hamstring soreness the next day.

Just another exercise to add to your list.

Josh

Rubberband Training

Over the past month I have been incorporating the use of rubberband exercises into mine and my clients training. I have to admit I really like it. I never realized how great of a workout you could get with just the use a couple rubberbands of different widths. The use of the rubberband allows you to perform exercises very fast, which can be very dangerous when done with weights, but when done with a rubberband it is completely safe. They also work great as a deloading exercise to provide your joints with a rest from the stress of the weights, but still challenge the muscles.

The bands are also a great tool to use with new clients since they do not provide very much eccentric contraction stress on the muscle, this is the contraction that makes you sore. So by only doing the concentric part of the movement your muscles will get worked, but you will have less soreness the next day than you would if you did weights.

The bands also travel very well. They take up very little space in a suit case and you really only need to take one. Over Memorial Day Weekend I went away and I took one of my rubberbands with me. I got in a great workout each day while I was gone and all I did was rubberband exercises and bodyweight exercises.

With the bands you can do any exercise you can do with free weights plus some more if you get really creative. They can be attached to a door, looped around a door handle, or held in place by any other solid object or person. If you want more resistance you just stretch them more and the exercise is harder.

I will be posting some rubberband exercises really soon. But if you can't wait and would like to get started now go to www.performbetter.com and purchase a Superband and/or the The Superband Workout by JC Santana to see a whole variety of exercises you can perform.

Challenge Yourself In New Ways,

Josh

Slider Mountain Climbers

Slider Mountain Climbers are another great core exercise, especially when done for time (e.g. 2 min.+). They are basically a dynamic plank and target core stability.

To do them, place a slider under each foot and get into a plank position on your hands. From here pull you right knee to right elbow and then return to the starting position. Then pull your left knee to your left elbow and then return to the starting position. Repeat this over and over as fast as you can for 2 minutes sliding the sliders in and out from your elbows. Focus on keeping your back flat and core tight. Do not allow your hips to rise or sag. Do this continuously for 2 minutes and your core and shoulders will be on fire.

Give it a try!

Josh

Slider Reverse Pikes

The Slider Reverse Pike is a lot like the Regular Pike. However, instead of placing the sliders under your feet you place them under your hands. Again, just like a regular pike you start out in a push-up position with your hands on the sliders and feet on the ground. From here you pull the sliders in and raise your butt, keeping your arms and legs straight. Then slide back out to the beginning position. And repeat for 10-25 reps.

Try out these variations also:

Slider Reverse Pike w/ Push-Up
Slider Reverse Pike w/ Chest Fly Push-Up
Slider Reverse Pike w/ Slider Push-Up

Enjoy!

Josh

Alligator Walks

Alligator Walks are performed using the Sliders. They work your core as well as your shoulders and arms. To do them you will need about a 20-30 foot carpeted hallway or other carpeted open space.

Place a slider under each foot and hold yourself up with your hands, like your are going to do a push-up. From this position you just walk forward on your hands dragging your legs behind you. Make sure to keep your core solid and keep a straight line from your feet through your head. Do not allow any sagging of your midsection.

If your wrists hurt when doing this you can hold a 3-5 lb. dumbbell in each hand and this will allow you to do them with out the pain.

Variations:
1. Alligator Walk Push-Ups - perform a push-up with every step your take with your hands.
2. Alligator Walk Push-Ups w/ Knee Tuck - perform a push-up and knee tuck with every step you take with your hands.

Give them a try!

Josh

The Leg Matrix

While I was in Chicago at the Perform Better Functional Training Summit I was introduced to The Leg Matrix by Alwyn Cosgrove. The first time most attempt this is it absolutely brutal. It will challenge your cardiovascular system as well as leave your legs feeling like rubber. So here it is:

24 squats
24 alternating lunges (12 each leg)
24 lunge jumps (12 each leg)
24 jump squats

Use only your bodyweight and perform 1 rep per second with no rest in between. This will only take you 96 seconds to complete, but it will be a very long 96 seconds. If you are able to complete this and feel that it was not too hard. Well, congratulations you are in pretty well conditioned. Now go do it again immediately after completing it 1 time do it all for a second time. I guarantee that will not be easy.

This is a great way to train your legs without using weight and allowing your body to have a deloading day. I like to use it at the end of the workout to provide the body with a muscular endurance conditioning effect.

Give yourself a challenge and become better.

Josh

Spiderman Push-Ups

Here is an exercise that will target both your chest and core muscles.

This variation of the push-up can be done with either your feet on the ground or elevated on a bench. Start in a push-up position. Do one push-up, then bring your right knee to your right elbow. Do another push-up and then bring your left knee to your left elbow. That' s 2 reps. Repeat for 10-20+ reps.

Once you have mastered this move on the ground move on to elevating your feet on a bench and then onto a stability ball. You can also try doing this with the Slider Push Up or Slider Chest Fly Push Up to really work your core.

Try it out!

Josh

Ice It Down

What is one of the best things you can do to help an injury heal faster? Ice it. It doesn't matter if it is a sprain, pulled muscle, tendinitis, bruise, or even muscle soreness. By applying ice you help whatever is bothering you heal faster. This is because ice will decrease the inflammation that the injured area is causing and less inflammation means less pain and a faster recovery.

Ice may not not feel as good as heat on the injured area, but heat will increase the inflammation and not allow the area to heal as quickly.

Apply the ice directly on the injured area for 20 minutes immediately after you injured it and then on and off for the next couple of days until the injury has healed. You do not want to put the ice directly on the skin, I recommend wetting a wash cloth and placing the ice on top of that to act as a barrier to you skin.

The next you twist an ankle or pull a muscle forget the heating pad and grab some ice.

Have a great day!

Josh

Side Planks

Side Planks are a great exercise to work the stabilization muscles of your core. They also help to build a defined strong abdomen.

To do them you lay on your side and put your ground side elbow on the ground. You then raise up onto that elbow and stack your feet. Once you are up the only points of contact with the ground should be your elbow and bottom foot. Focus on keeping your body in a straight line not allowing your hips to sag. Then just hold this position for time, anywhere between 30 sec. - 1 min.

This is just another great exercise for your core. Try it out.

Josh

High Quality vs. High Quantity Exercise

Does your workout consist of high quality exercises and movements or just a lot of quantity? If you answered high quality congratulations you are probably seeing results and getting the most out of your workouts. If you answered quantity it's time to listen up and make some changes. Most likely you are stuck in a rut and not seeing results.

So what is the difference between high quality and high quantity exercise?

High Quality Exercise - Everything in your workout is done for a reason and is preplanned and periodized. High quality exercise uses the most efficient exercises ensuring you get the most bang for your buck and nothing less. You are doing exercises that improve muscle imbalances, movement deficiencies, prevent injuries, and most of all require a high energy output. High quality training is also time efficient. You get in and in 30-50 minutes later you are in the shower or in your car on your way home for the rest of your day.

High Quantity Exercise - Is not preplanned or periodized and if it is, it is poorly put together. You workout for a specific amount of time because you feel that you need a certain time length to get a good workout. You do pointless exercises without any rhyme or reason. And then after filling your hour weight training session with as many exercises as you can fit you in, you spend another 30-60 on the treadmill doing cardio, to "burn fat". And what is the result of all this time and hard work (Yes, these people work very hard as do the High Quality Exercises)? Minimal results, excess body fat, decreases metabolism (Long extended cardio decreases your metabolism, interesting huh?Esp. since your are doing in to burn fat which requires a higher metabolism.), and a body that feels tired and worn out.

Now if you are a High Quality Exerciser you are losing body fat, building muscle,
increasing metabolism, feeling better, moving better, having increased energy, and loving your workouts.

So which are you going to be? It your choice. Change is hard, but so are the consequences of being overfat and out of shape.

Exercise Smarter and More Efficient,

Josh

Isometric Ab Roll Outs

Most likely you have done ab roll outs before. But, have you ever tried doing them isometrically? I bet not. While the traditional ab roll out works well, the isometric version really challenges and works your core.

So to get start you will need a bar with 2.5 lbs. plates clipped on the ends of it or an ab wheel. Then kneel on the ground and place your hands on the bar or ab wheel about shoulder width apart. Now, slide out until your body is parallel to the ground. You should only have two points of contact at this point (knees and bar/ab wheel). Once you reach this point you are going to hold this position for time. Start with 15 seconds and work up from there. You can do anywhere from 1 - 4 sets.

If you feel any pain or discomfort in your lower back while holding the position just raise your body up a little and it should disappear.

Try this out.

Josh

Pallof Holds

Pallof Holds are another great stabilization exercise for your core and are very simple to do.

They can be done with either a cable crossover machine set at waist height or with a rubberband attached to something about waist height. I prefer using a rubberband.

After you have decided which piece of equipment you are going to use pull the weight or resistance out in front of your body standing with the equipment to your side and hold the resistance for a set period of time. You will feel this in your abdominals and core as they are trying to resist the weight from pull you over.

As you get better at this exercise you can add more time, increase weight/resistance, change heights, or stand on something unstable.

Try them out.

Josh

Planks

The Plank is one of the best and most basic stabilization/bracing exercises. All it involves is holding the top position of a push-up for time. While doing the Plank keep your shoulders over your hands, your weight evenly distributed, and your back flat (a weak midsection will result in sagging of your lower back, or arching of your lower back).

To make this exercise more challenging you can do it with your hands or feet on a stability ball or medicine ball. You can also do one arm or one leg planks. And for a real challenge you can try Plank Walk Ups. These involve starting in the basic plank position, but then lowering down on to one elbow then the other elbow and back up onto your hands, continuing to do this for 1-2 minutes nonstop.

Give them all a try and decide what works best. And don't be afraid to to challenge yourself.

Josh

Summer Abs

With summer just around the corner there is a lot of talk in the exercise world about abs. Everyone wants to have a nice six-pack in the summer or at least some abdominal definition. Well, the best way to get that is to do stabilization/bracing exercises. These types of exercises will get you that abdominal strength and definition that you are looking for.

Here are some examples:
Planks
Side Planks
Pallof Holds
Isometric Roll-Outs
Plank Walk Ups
Planks on Stability Ball
Ab Roll Outs

In the upcoming days I will explain how to do each of these. So check back each day to see how to do each one and add it to your routine.

Have a great day!

Josh

Chest Fly Push-Up

I am not a big fan of single-joint exercises like the chest fly, but what about adding it to another movement? Well, you get a great exercise. And that is exactly what the Chest Fly Push-Up is.

To do this exercise you will need to use the Valslides. Get into a regular push-up position and place a slide under each hand. Now, as you lower yourself down let the slides slide out to the side. When you are about a 1/2 inch away from the ground push yourself back up while pulling the slides back in. That is one rep. Repeat for 10-25 reps.

Try it out!

Josh

Motivational Video

I got this video that other day from dieselcrew.com and found it very motivating. Enjoy!

Slider Jackknifes

Here is another abdominal exercise you can do using the Valslides, the Slider Jackknife. It is very similar to the Slider Pike with only one main difference.

Start in the top part of a push-up position with each foot on a slide. From here pull your knees to your chest, while keeping your feet together. Once you have brought your knees up as far as you can, push your legs back out. Repeat for 10-25 reps.

You can also make this exercise more challenging by place your hands on a stability ball, medicine ball, balance disc, or wobble board. Try them out and see which challenges you the most.

Have a great day!

Josh

Tabatta Method of Training

The Tabatta Method is an exercise format I like to incorporate in many of my bodyweight and group training workouts. It is short only four minutes, but very effective. In fact recent research has shown that 4 minutes of an anaerobic workout like Tabatta produces 40% better improvements in aerobic capacity than 60 minutes of aerobic work at 70% VO@2max. And produces 9x greater loss in subcutaneous fat in 15 weeks than 20 weeks of steady-state endurance training (when corrected for energy cost).

Ok, you maybe thinking that this sounds too short and too easy. But try it, you will very quickly notice that it is not too short and definitely not too easy.

Here is how to do it. If you are a beginner start with 10 seconds of work and 20 seconds of rest. For intermediate individuals do 15 seconds of work and 15 seconds of rest. And for advanced training do 20 seconds of work with 10 seconds of rest. For the work period pick any exercise or exercises you would like to do and perform them for the appropriate amount of time. Some exercises will be more taxing than others and you will figure out which work the best.

You can also repeat the 4 minute workout a few times for a longer and even more challenging workout.

Here is a example of a 4 minute round I did at the end of my workout yesterday:
20 sec. = push ups
10 sec. = rest
20 sec. = jump squats
10 sec. = rest
Repeated for a total of 4 times or 4 total minutes.

Train more effectively,

Josh

The Group Training Effect

Every Saturday for the past couple of weeks I have gotten together with 3-4 other people and done a group workout. I love it! It is very refreshing to do this once or twice week to break up the monotony of regular workouts. And how about this we don't even use weights and only workout for a 1/2 hour. How is this possible? We use bodyweight, bands, stability balls, medicine balls, and Valslides. That's it and all I need to put together a brutal workout. Now, I'm not saying you should abandon free weights and only do this, but rather do one or two of these types of workouts each week in place of a regular weight training workout.

I also have been training a couple small groups throughout the week and have noticed some positive things:

1. It is much more enjoyable and fun.
2. Unbelievably effective.
3. Increases motivation.
4. Provides a much different stimulus to the body.
5. Easy to set up.
6. Time efficient.

There are many more. The biggest positive effect I've found is that you will push yourself so much harder than if you were doing it by yourself. This is for many reasons, but that extra push or drive is what is needed to get results.

I will be talking more about this in future posts and will discuss some of the exercises I use and how I use them so check back for that info.

Have a great day!

Josh

Slider Pikes

Yesterday I told you about how you can use the Valslide for lunges. Well, today I have another exercise you can do with the slides.

Slider Pikes work your abdominal muscles. If you have ever tried doing pikes on the stability ball you know how hard they are. Using the sliders is no different, in fact they be even harder.

So to do the Slider Pikes: First, place each foot on a slider and get into a push-up position keeping your feet together. From here raise your butt straight up towards the ceiling bringing your hands and feet together. Make sure to keep your arms and legs straight in order to get the full benefit of the exercise. Once you are up slide back down to the starting position and repeat for 10-25 reps.

Try it out.

Josh

Slider Lunges

Recently I have began to incorporate the Valslide into my workouts. All this simple piece of equipment is is a flat piece of plastic that will slide on the carpet with a foam top surface. (Basically a furniture mover.) There are numerous exercises you can use this with, but for today I going to tell you about the Slider Lateral Lunge.

To do the Slider Lateral Lunge you place one slider under your foot and keep your other foot in contact with the ground. Take the foot with the slider under it and slowly slide that leg out to the side while bending the knee of the leg that does not have a slider under it. Keep your weight over the leg without the slider and come down to a parallel squat position. Then push back up with the leg without the slider and slide the leg with the slider back in. Repeat for 10-20 reps on each leg.

This exercise is great for working on balance, muscle cooridination, and also helps you to develop the necessary strength to do a 1 legged squat.

Try it out and let me know what you think.

Have a Great Day!

Josh