Proch Performance Training

The Lunge

noreply@blogger.com (jproch) — Mon, 16 Jun 2008 18:05:00 +0000

Well back on track here with the final of the 5 common moves. Today I will cover the lunge. The lunge works the muscles of the quadriceps, hamstrings, and hip complex. There are numerous variations of the lunge by they all have the same basic form.

1) Split the legs roughly 30-36 inches depending on your height.

2) Drop the back knee directly down forming a 90 degree angle with the back leg and coming up onto the toe of the back foot.

3) The front leg also bends to about 90 degrees, but the front foot must stay flat on the ground.

4) Keep your torso upright. If you tend to lean forward it is due to tight hip flexors. If this is a problem for you spend some time on stretching the hip flexors and do some glute activation and strengthening exercises (bridges, adductor walks, RDL's).

5) Drop your back knee until it is one inch off of the ground. Some people believe you should not allow the knee to touch the floor. I do not totally believe this as long as you only touch it to the ground and do not bounce it off of the ground or rest on it. By bouncing it off of the ground you can damage your knee structure, specifically your knee cap, from the force your place on it by bouncing (aka. slamming your knee into the ground). Also, if you rest on it you will allow the tension to come off of the muscles and rested on the ground. This is not affectively and fully getting the most out of the exercise. However, if you only touch it to the ground gently, not resting on it you will be able to get a slightly greater range of motion, which will make the exercise slightly more challenging. It is your choice I am fine with either as long as they are both done properly.

6) Do not have both your feet in the same line. You are not being tested for a DUI by the state police. Keep your feet shoulder width apart.

As I said before there are many different variations of the lunge. But, the form is the same for all.

Well that concludes my lessons on form of the 5 common movements. I hope you are beginning to clean up your form and have found these posts useful.

Have a great day!

Josh

5 Minute Fat Burning Workout

noreply@blogger.com (jproch) — Sat, 14 Jun 2008 16:38:00 +0000

Saturday and Sunday are now my current off days from working out. I need these days to recover and build lean muscle tissue. But, you know what? Sometimes I still feel like doing something to get the blood flowing and help clear my head. Today was one of those days. So I did a 5 minute kettlebell complex workout. It was great, got my heart pounding and blood flowing. Another plus of this quick 5 minute workout was the intensity was high enough to help burn some body fat and will keep my metabolism running high for the rest of the day, which will keep my body in fat burning mode.

Here is what I did:

KB Deadlift - 5 reps

KB 2-Hand Swing - 5 reps

KB 1-Hand Swing - 5 reps each

KB Alternating Release Swing - 10 reps

KB Squat - 5 reps

KB 2-Arm Overhead Press - 5 reps

KB Deadlift - 5 reps

KB 1-Hand Swing - 5 reps

KB Clean - 5 reps

KB 1-Arm Overhead Press - 5 reps

KB Deadlift - 5 reps

KB 1-Hand Swing - 5 reps

KB Clean - 5 reps

KB 1-Arm Overhead Press - 5 reps

KB 1-Arm Snatch - 2 reps

KB 1-Arm Snatch (opposite arm) - 2 reps

Single Leg Burpees - 10 each leg.

This entire complex was done with just one kettlebell (KB) that weighed 20 kg. and each exercise was performed nonstop smoothly flowing from one exercise to the next.

Give it a try the next time you need a short workout.

Josh

Criticized and Misunderstood

noreply@blogger.com (jproch) — Fri, 13 Jun 2008 21:59:00 +0000

I'm known for pushing my clients very hard in the gym and having them do some very unique training methods and exercises. My goal is to get them results and get them results as fast as possible. A lot of times I'll be training a client and someone else working out in the gym will come up to me and say, "I would never be able to train with you, you'd kill me!" Well, I wouldn't go that far. But, I will guarantee you that I will push you.

You see many people make the false assumption that just because client A is flipping a tire, doing plyometric drills, or lifting heavy weight that I will have them doing the same thing. This is so not the case. Each workout and training session is different, because every client is different. It is still going to be challenging for everyone, but the intensity is relative.

For example, about a month ago I started a group training class. In this class we only use bodyweight, bands, slides, kettlebells, and balls. All exercises are done with just these pieces of equipment. Also, all of the exercises can be adjusted up and down in difficulty for each individuals needs. But, still some people watch and still think that it is too hard! Oh well, they are also spending 90% of there time sitting on a machine and working out.

I have also heard some people say my training is only for athletes and real hard core people. Really? I work primarily with fat loss clients. People seem to think that because I push clients and work them intensely that makes me hard core. Maybe, maybe not. But, you are not going to see fat loss results but taking your time, lifting light weights, sitting on machines, talking, and not sweating. What is done in one of my clients training sessions is what I believe and know to produce the best results. (In most cases I can produce the research to back me up.)

My training is not just for athletes and hard core power lifters or whatever you want to call hardcore. I train to help people improve themselves. And I am more than willing to train anyone who is dedicated to their training. I do not however, have patience for clients who want entertained, to have a trainer to say that they have a personal trainer, are chronic cancelers, or show up 20 minutes late. These people are not into it. Training has not become important to them yet. At first some of these people I may be able to work with and get them on track, but others just don't really want to do it. It's not that I have anything against these people or don't like them. Most of them are very nice people, training is just not their thing. But, the reason I would rather not train these people is because they are not going to get results. If you are training a bunch of resultless clients that is not good advertising, even though it has nothing to do with you the trainer. I also feel like I am not doing my job when I'm training these type of clients. I feel like I am just being paid to entertain them and collect their money. That is not why I got into this profession.

I take my profession and career very seriously. When someone comes to me looking to train I tell them that I can get you the fat loss results you are looking for. But, are you willing to let me push you and follow the advice I give you. It is my job to push you past what you thought were your limitations and get you results. Yes, I maybe be better in certain areas and have preferred niches, but all and all I want to help those who are serious.

How serious are you about your training? And why do you workout?

I know this was kind of a rant and scattered brained, but it was just on my mind.

Have a great weekend!

Josh

Pulling

noreply@blogger.com (jproch) — Tue, 10 Jun 2008 01:20:00 +0000

Pulling exercises target the muscles of your back, specifically your rhomboids, lats, and traps. There are three ways to pull: horizontally, vertically up, and vertically down.

Horizontal Pulls (Rows)

1. Start with your shoulder blades slightly retracted.

2. As you pull your arms back continue to retract your shoulder blades.

3. Once your reach the lower portion of your chest slowly release (protract) your shoulder blades and return to the starting position.

4. If you are doing a bent-over version, keep your back arched the entire time.

5. Do not pull with your lower back (the rocking movement many people do).

Vertical Pulls - Down (Pull-Ups)

1. Start with your shoulder blades slightly retracted.

2. As you pull your body up continue to keep pulling your shoulder blades together (retracted) and pull your elbows down and in to your sides.

3. Once your chin reaches above the bar or the bar reaches your collar bone, slowly release your shoulder blades (protract) until you return to the starting position.

4. If you are doing a lat. pulldown lean back slightly, but do not allow your body to rock back and forth.

Vertical Pulls - Up (Shrugs)

1. Start with your shoulder blades in a neutral position.

2. Pull your shoulders up and slightly retract your shoulder blades. Imagine that you are pulling your shoulders to your ears.

3. Continue to pull your shoulders up until you can no longer pull them up any higher.

4. Once you have pulled your shoulders up as high a possible, slowly release them down returning to the starting position.

5. Do not roll your shoulders, doing this will cause damage to the shoulder joint.

Lift with good form,

Josh

Pressing Form

noreply@blogger.com (jproch) — Fri, 06 Jun 2008 13:58:00 +0000

There are two basic types of presses, horizontal and vertical. Of course, there are variations of each of these and in between angles, but the movements are basically the same.

Horizontal Presses: (Bench Press)

1. Grasp the bar/db with an overhand grip.

2. Once the object you are about to press is unracked and overhead pack your shoulder(s). This is achieved by pulling your shoulder blades together. Keep them pulled together during the entire lift. Doing this provides you with a more solid surface and base of support to push off of against the bench.

3. Plant your feet. Place your feet slightly behind or underneath your knees and drive your heels into the ground. This too will make your base of support more solid.

4. Lower the bar to just above your nipples. Let your elbows come in a little as you lower the bar. Keeping your elbows out places excess stress on the shoulder joint and risks shoulder injury.

5. Press the bar back up by pushing up and back, you should finish with the bar over your nose, and driving your feet into the ground and head back against the bench.

6. Never arch the back and butt off the bench when pressing. If you are doing this the weight is too heavy.

Vertical Press: (Shoulder Press)

1. Grasp the object to be lifted with and overhand grip.

2. Hand placement should be just slightly wider than shoulder width.

3. Lower the bar to chin or collar bone level, depending on flexibility. Again let your elbows come in slightly. Keeping the elbows out will place unnecessary stress on the shoulder joints and can injure the shoulder.

4. From chin or collar bone level press the weight back overhead.

5. Never press vertically with the knees locked and never press behind the head. Pressing with the knees locked does not provide you with a good base of support. And pressing behind the head opens up the shoulder joint too much and puts the joint in a compromised position. Also, if you have to lean back to press the weight, the weight is too heavy.

Lift with good form,

Josh

Deadlifting Form

noreply@blogger.com (jproch) — Thu, 05 Jun 2008 16:34:00 +0000

The deadlift is another great exercise for building strength, as well as burning fat. But, you must do it correctly. Many people injury themselves doing this exercise and because of that the deadlift has gotten a bad reputation. This is too bad because it's not deadlifting that has injured people it is poor form deadlifting that has injured people.

If you learn how to do it correctly you will improve your overall strength and lessen your chance of injury. Many people hurt their backs bending over and lifting something heavy off the ground. This is because they have weak abdominal muscles and lower back muscles. Not to mention that they do not train this movement even though it is performed in everyday activities. One quick example would be bending down to pick up a small child. That movement is very similar to a deadlift and by incorporating the deadlift into your training you will be stronger with that and similar movements. And also, have a lessened chance of injury.

So here is how to do it:

1) Start with your feet shoulder width apart and toes point forward or slightly out and shoulder blades retracted (Keeping your shoulder blades retracted the entire time will keep your back flat. Rounding of the back puts excess stress on the lower back, which is how people injure their lower backs).

2) Set your weight back by pushing your hips/butt back. This will cause you to lean over at a 45 degree angle.

3) Continue to push your hips back and bending over at the hips. Slightly bend the knees, keeping tension on the hamstrings.

4) Once you have lowered yourself enough that your hands can reach the bar/object on the ground, forcefully push your feet into the ground, contract your glutes, and push your hips forward as you return to a standing position. While lifting the object be sure to keep you shoulder blades retracted to prevent any rounding of the back.

5) Do not do this exercise with straight legs (knees locked). This will also cause you to use your back and not your hips. Using your hips takes the stress of the weight off your lower back and thus prevents injury.

Lift Safe,

Josh

Squat Form

noreply@blogger.com (jproch) — Wed, 04 Jun 2008 13:58:00 +0000

Squatting is a movement that is done repeatedly each and every day. When you get up from a chair you squat. When you get out of your car your squat. So since this is a movement we do in many daily activities we need to train it in the gym. But, it must be done right or you will run the risk of in jury.

To properly squat you must:

1) Stand with you feet shoulder width apart and toes pointed forward or slightly out.

2) Set your weight back by pushing your hips and butt back.

3) Lean slightly forward breaking at the hips.

4) Drop your butt down as you continue to push your hips back.

5) Continue dropping down until you reach your desired depth (different squats have different depths anywhere from a 1/4 squat to a full squat where your butt is about 8 inches from the floor).

6) Keep your feet flat. Do not allow your heels to come off the ground.

7) Keep your back arched the entire time. Do not round your back.

8) As you lift the weight back up drive your feet into the ground and contract your glutes as you return to the starting position. Raise your body in unison. Do not straighten your legs first and then lift your up body.

If you will take the time to learn the proper form, the squat will become a great functional exercise. As well as a fat burning, muscle building exercise.

Focus on Form, Not Weight

Josh

Lifting Form

noreply@blogger.com (jproch) — Mon, 02 Jun 2008 16:11:00 +0000

This is a topic that so many people do wrong when they lift, especially guys. They don't care what their form looks like all that matters is how much weight they are lifting. And then there are the people who lift with bad form, but it's not their fault because nobody has ever shown them or taught them correct form.

A large percentage of people who go to a gym have never been instructed on how to lift. They see what others are doing and do that or take something from a magazine. Some have lifted in high school when they played sports and have had some instruction. But most high school coaches do not know much about strength training and have their athletes doing unsafe exercises with horrible form.

Whatever your background is take some time the learn the lifts and learn the form. Failure to do this will result in back, knee, and shoulder injuries among others.

Over the next 5 days I will go into detail here on how to do the 5 most common lifting movements: Squats, Deadlifts, Presses, Pulls, and Lunges.

Learn these five and you will be good to go for most lifts.

Train safe,

Josh

Slider Leg Curls

noreply@blogger.com (jproch) — Fri, 30 May 2008 15:39:00 +0000

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

noreply@blogger.com (jproch) — Thu, 29 May 2008 18:34:00 +0000

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

noreply@blogger.com (jproch) — Wed, 28 May 2008 16:29:00 +0000

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

noreply@blogger.com (jproch) — Tue, 27 May 2008 19:39:00 +0000

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

noreply@blogger.com (jproch) — Fri, 23 May 2008 16:02:00 +0000

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

noreply@blogger.com (jproch) — Thu, 22 May 2008 18:55:00 +0000

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

noreply@blogger.com (jproch) — Mon, 19 May 2008 17:37:00 +0000

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

noreply@blogger.com (jproch) — Sat, 17 May 2008 10:34:00 +0000

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

noreply@blogger.com (jproch) — Fri, 16 May 2008 13:39:00 +0000

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

noreply@blogger.com (jproch) — Thu, 15 May 2008 13:39:00 +0000

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

noreply@blogger.com (jproch) — Wed, 14 May 2008 16:51:00 +0000

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

noreply@blogger.com (jproch) — Mon, 12 May 2008 10:50:00 +0000

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

noreply@blogger.com (jproch) — Thu, 08 May 2008 15:37:00 +0000

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

noreply@blogger.com (jproch) — Wed, 07 May 2008 16:54:00 +0000

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

noreply@blogger.com (jproch) — Tue, 06 May 2008 17:20:00 +0000

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

noreply@blogger.com (jproch) — Mon, 05 May 2008 16:04:00 +0000

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

Slider Jackknifes

noreply@blogger.com (jproch) — Mon, 05 May 2008 15:13:00 +0000

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