Archive for the ‘Instruction’ Category

Squash Tip from the Pro

Tuesday, September 30th, 2014

Tip of the week is back and I am hoping to get some videos recorded this week to post as part of this.  

This week however I wanted to discuss something that I noticed in Mexico with the National Team.  Someone there asked me what the difference was between the top 20 players and the top 50.  This was an interesting question and made me analyze what was going on when they met. 

In the warm up it was not always obvious who was the better player, however when the match started the difference was clearer.  The better players were much more pro active in the rallies.  As soon as their oppGraeme - on courtonent missed a target by even a small amount the higher ranked players punished them.  Not with out right winners but by initiating attacks and putting work into their opponents legs.  This meant the lower ranked players were never able to get into a rhythm and play their natural games.  Obviously their technical strength means they are able to execute their attacking shots consistently and better/more explosive movement gets them into position earlier to create openings but the big difference appeared to be a mind set and confidence in attacking especially from lose balls in the back.  Rather than just hit the ball back they were able to attack all four corners with a range of shots/paces and weights.

Next time you are on court try and recognize a bad length and look to do something aggressive with it.  By doing this not only do you make your opponent work harder but you also put pressure on their length game as they know any loose shots will result in some hard movements!!

To read more tips from Graeme, be sure to check out the Squash Blog.  He can also be reached at squash@windsorsquash.ca if you have any questions about Squash programming at the Club.

4 Great Programs for those 55+ yrs

Friday, August 29th, 2014

healthy

 

FOR THOSE 55+

Our very own Teresa Ashworth has put together 4 great programs for those 55+.

Shred & Tread which is great for those who have never been on the treadmill to those who are looking to have more variety in their treadmill workout.

Stand Strong is a program focused on improving your health and wellbeing.

Group Cycling & Strength Training is a low-impact cycling class.

Strength Training will improve your posture, balance and the ability to carry out your daily activities.

If you are interested in learning more about these great programs, please stop by the front desk for an information package.

Why should you care if you can jump?

Wednesday, June 27th, 2012

The vertical jump has been and will continue to be one of the most important athletic evaluations out there.  To give you an idea how effective a tool the simple vertical jump test is for assessing whole body explosiveness, the NFL routinely uses a whole host of tests when evaluating athletes at their NFL combines. They use a bench press test, a 40-yard dash test, various tests of agility, and a vertical jump test. At first glance it might appear that the ability to jump would be the LEAST specific of those tests to a football player. However, the vertical leap is in fact the most effective of those tests in predicting the success of a football player – even better than the 40-yard dash!

Coaches can look at the vertical jump of a player and immediately tell how explosive of an athlete they have on their hands. This explosiveness is key for a football player and has a high carryover to pretty much any sport requiring speed, agility, quickness, and power.

So if the vertical jump is a good measuring tool for power and explosive strength (used in most major sports, including squash) then logically the vertical jump, used in different variations and techniques, will increase these strengths as well!

Specific Strengths required for/built through the vertical jump:

STARTING STRENGTH: The ability to accelerate a load from rest.

ACCELERATIVE STRENGTH: The ability to move the load quickly through the concentric phase of a movement. Very important for vertical jumping. As Jon Hinds who invented the Portable Power Jumper says – “Slow jumping is low jumping”. The quicker you can jump, the higher you will jump.

ABSOLUTE STRENGTH: Your ability to lift loads that are of a high percentage of your weight.

REACTIVE STRENGTH: The ability to convert eccentric force back into concentric or vertical power. It is basically your ability to use the stretch shorten reflex.

RELATIVE STRENGTH: This may be the most important strength quality a vertical jumping athlete can have. It basically refers to how strong we are per pound of body weight (athletes who have a high strength to weight ration, and who can apply that strength quickly, i.e. also possess high accelerative capabilities are generally very explosive).

“As the Trunk grows, so must the leaves and branches”

Vertical jump training IS NOT lower body training! Instead, it is total body training. It is power lifting, plyometrics, calistetics, core strength, flexibility, co-ordination, and balance. The vertical jump requires the entire bodies output of strength and power. In addition to building a capable lower body, the core and upper body must be able to match the output respectively in order to maximize output. This is where the explosive swing of a tennis players arm, the power of a swimmers shoulders, and the speed of a forwards slap-shot comes from… Total body power!

 Join Colby for a camp that focuses specifically on improving your vertical jump and receive all of the added benefits.  Click here or on the picture above for more details.

This post was brought to you by Colby Martin.  Colby is an IFA certified personal trainer who has, for the past 10 years, been helping a wide variety of clients achieve their personal fitness goals.   Colby continues to enjoy training a wide range of clients, including high level athletes looking to maximize their potential output to individuals working to regain a fit and healthy lifestyle.  To contact Colby, please call Windsor Squash & Fitness Club or colby@windsorsquash.ca

Try Squash for Free – Something for everyone

Wednesday, May 16th, 2012

Graeme Williams, our new Squash Professional, has travelled all the way from London, England to share his love of the game.  He is so excited to meet members of our Club and the community, that he is running a number of free events for people to learn the game of Squash.

Click on the poster below to learn about 2 free clinics that focus on the basic rules and skills to be successful in Squash.  These are free and you do not have to commit to both (although you can if you’d like to).  They are open to members and non-members and they are FREE!

The second event is for women only.  It’s a free clinic that is being held in the evening on Friday June 8th.  This will be a fun, social night and a chance to learn rules and strategy

Lastly, Graeme has aspirations of building the most successful Junior Squash program in the country, but he needs your help.  Please bring your kids out to this fun team day of Squash.  Even if they’ve never held a racquet, they will be able to compete, meet new friends and get active.  If your child is between 5 & 18, we want to see them out on Saturday June 2nd from 10:00AM to Noon.

 

 

 

Doing the same thing, getting the same results …

Thursday, March 8th, 2012

Often I am approached by people with questions and concerns about their workout routines and the results (or lack there-of) they gain (or don’t). Most recently, a female member was explaining how much she exercises (which is a lot) and how disappointed she was in the slow progression losing excess weight. She explained “I lost 15 lbs in the first 45 days, but haven’t lost anymore since (the past 2 months).”

After making sure her diet was in order, and it was, I asked her about her workout routine and what she does on a weekly basis. She answered “I workout Mondays, Tuesdays, Thursdays, and Fridays. I do cardio on the bike and treadmill for 40 minutes each day, and then switch between upper-body and lower-body weight workouts each day.”  The routine she detailed isn’t a bad routine. I’m sure it challenged her body at one point. The problem is that her routine is too routine!

She originally lost weight when she began the program, that’s because her body was stressed by the new exercise workload. Her body then had to adapt to the stress (lose weight, build muscle strength).  However, her body has adapted enough to the point where the workload of her routine doesn’t challenge her body like it used to. Thus progression slows. My advice to her was to “change your routine up! Try attending an aerobic or circuit class with a workout different than what you’re used to. Change up the weight lifting. Try different combinations of cardio exercise with weights.”

We are all creatures of habit. We often fall into routines we feel comfortable with. This may work for other aspects of your life, but not your workouts. If you want your body to be consistently and constantly getting in better shape, then you have to consistently and constantly change up your exercise routine. The safest and most effective way to do this quickly would be to attend a free class at your fitness club or talk to a personal trainer and ask how to change up your routine to challenge your body.

 

The workout of the week is brought to you by Colby Martin.  Colby is an IFA certified personal trainer who has, for the past 10 years, been helping a wide variety of clients achieve their personal fitness goals.   Colby continues to enjoy training a wide range of clients, including high level athletes looking to maximize their potential output to individuals working to regain a fit and healthy lifestyle.  To contact Colby, please call Windsor Squash & Fitness Club or colby@windsorsquash.ca

Workout of the Week – Ready for Battle

Monday, October 3rd, 2011
 

The Workout of the Week is designed to be a quick, but challenging workout for all levels of fitness and it will get progressively more difficult as the weeks pass.   Your goal should be to complete the workout at least 3 times during the week.  If you cannot complete it, do not be discouraged.  Do what you can and you will notice improvements every week.  If you have any questions or comments, you can leave them as feedback below or e-mail Colby at colby@windsorsquash.ca

 

Week #6 – Ready for Battle

The Workout: Do the 5 exercise below a total of 3 times.  Take a 60-90 second break between each exercise and a 2 minute rest between each set.

Exercises:

  1. Medecine Ball Push Up – 12 reps
  2. Split Jumps – 12 reps
  3. Axe grip Chin Ups – 10 reps or to exhaustion
  4. Side to Side Ball Slams – 10 reps
  5. Front Squat with Shoulder Press – 12 reps

Colby’s Tips:  Remember to breath! You will find more strength if you exhale during concentric part of exercise (e.g. when doing push-ups, breath out when you push up).

 

And inhale during eccentric (e.g. when doing push ups, breath in when you lower your body).

1. Medecine Ball Push Up 

 

Medecine Ball Push Up

Medecine Ball Push Up - Start

 

 

 

 

 

 

 

Medecine Ball Push Up - Finish

Do:

  • Assume a push-up position with one hand on a medicine ball. (medicine ball should cause a 90 degree angle at elbow of arm on ball)
  • Press off the ball with enough force to give you time to switch hands on the ball.
  • During witch, move your body laterally so the ball ends up on the other side of you.
  • Land in a push-up position with the other hand now on the ball.
  • Perform with fluid motion.
  • Allow your feet to shift or pivot.
Don’t:
  • Bend at the hips.
  • Slam the hands into the floor. (you should land softly)

 

2. Split Jumps 

Split Jump

Split Jump - Start

 

 
 
 
 

 

 

 

 

 

Split Jump - Finish

 

Do:

  • Assume a lunge position. Lower your body so your back knee almost touches the ground.
  • Make sure your knee angles are at or near 90 degrees at the bottom of the move.
  • Now jump up using both feet equally.
  • Land softly in the beginning position.

Don’t:

  • Land with straight legs.
  • Go fast.
  • Touch the ground with knees.
  • Lean the torso. (it should remain erect)

 

 

 

3. Axe Grip Chin Ups

 

Axe Grip Chin Up

 

Do:

  • Stand under a chin-up bar so it runs perpendicular to your shoulders.
  • Grip the bar with both hands above you (as if your swinging a axe or sledge hammer above your head). Have about a hand width deistance between them.
  • Pull your body up until your head is beside the bar on one side. Lower, raise again until your head raises to the other side. That’s 1 rep. Lower to stand, switch grip, repeat.

Don’t:

  • Swing or rotate the body.
  • Lower quickly

 

4. Side to Side Ball Slams 

 

Side to Side Ball Slams - Start

Side to Side Ball Slams – Finish

 

 

 

 

 

 

 

 

 

Do:

  • Stand with your feet shoulder width apart and medicine ball raised above your head.
  • Slam the ball into the floor beside you. Catch the ball on the bounce, swing the ball over your head, and slam it into the floor on the other side.
  • Try to keep the ball moving non-stop.
  • Use your core to do all the work.

Don’t:

  • Stop during the move.
  • Forget to breathe.

 

5.  Front Squat with Shoulder Press  

 

Front Squash with Shoulder Press - Finish

Front Squash with Shoulder Press - Start

 

 

 

 

 

 

 

 

 

Do:

  • Hold a bar with an over hand grip.
  • Raise the bar so it rests on fingers and your front shoulders.
  • Squat down by pushing your hips backwards and bending your knees.
  • Try to keep your torso erect throughout.
  • Upon returning to a standing position, press the bar above your head.
  • Return the bar back to resting on your shoulders and repeat the move.

Don’t:

  • Bend or round the back.
  • Allow knees to move forward.

 

The workout of the week is brought to you by Colby Martin.  Colby is an IFA certified personal trainer who has, for the past 10 years, been helping a wide variety of clients achieve their personal fitness goals.   Colby continues to enjoy training a wide range of clients, including high level athletes looking to maximize their potential output to individuals working to regain a fit and healthy lifestyle.  To contact Colby, please call Windsor Squash & Fitness Club or colby@windsorsquash.ca

Workout of the Week – Core Reactor

Wednesday, September 21st, 2011

The Workout of the Week is designed to be a quick, but challenging workout for all levels of fitness and it will get progressively more difficult as the weeks pass.   Your goal should be to complete the workout at least 3 times during the week.  If you cannot complete it, do not be discouraged.  Do what you can and you will notice improvements every week.  If you have any questions or comments, you can leave them as feedback below or e-mail Colby at colby@windsorsquash.ca

Week #5 – Core Reactor

The Workout: Do the 5 exercise below a total of 3 times.  Take a 60-90 second break between each exercise and a 2 minute rest between each set.

Exercises:

  1. Plank – 60 Seconds
  2. Side Plank with Hip Bounce – 12 reps
  3. Hanging Knee Raise – 15 reps
  4. Sprint Sit Up – 20 reps
  5. Lower Body Extension- 15 reps

Colby’s Tips:  Remember to breath! You will find more strength if you exhale during concentric part of exercise (e.g. when doing push-ups, breath out when you push up). And inhale during eccentric (e.g. when doing push ups, breath in when you lower your body).

1. Plank

 

Plank

 

 

 

 

 

 

 

Do:

  • Lie on the floor on your stomach.
  • Prop your arms up so your elbows are directly under your shoulders.
  • Raise your hips by holding all your weight on your elbows and toes, so your hips are the highest point of your body.
  • Hold this position.
Don’t:
  • Bend at the hips.

2. Side Plank with Hip Bounce

 

Side Plank with Hip Bounce - Start

 

 

 

 

 

 

 

Do:

  • Assume a side plank position with your feet stacked on top of each other.
  • Slowly Lower your hips towards the floor and raise them back to the starting side plank position.

Don’t:

  • Rotate any part of the body.
  • Go fast.
  • Touch the ground with the hips.


3. Hanging Knee Raise

Hanging Knee Raise - Start

Hanging Knee Raise - Finish

 

 

 

 

 

 

 

 

Do:

  • Assume a over-hand (pronated) grip on a chin-up bar.
  • Hang by bending your feet up behind your knees. This is your starting position.
  • Raise your knees to your chest. Your hips should rotate up to curve the lower back.
  • Lower the knees slowly so you don’t swing.

Don’t:

  • Swing. This is the biggest issue with this move. Half of the work performed by the abs is done stabilizing (not allowing to swing) the body.

 

4. Sprint Sit-Up

 

Sprint Sit-Up - Start

Sprint Sit-Up - Finish

 

 

 

 

 

 

 

Do:

  • Lie flat on your back with your arms at your sides.
  • Have elbows bent at a 90 degree angle.
  • Legs flat.
  • Sit the torso up off the floor, at the same time, turn one elbow across your body, to touch the opposite knee that is also raised.
  • Pause at top.

Don’t:

  • Return to beginning position too quickly.

 

5.  Lower Body Extension

 

Lower Body Extension - Start

Lower Body Extension - Finish

 

 

 

 

 

 

 

Do:

  • Lie face down on a bench with your hips hanging off the back of the bench.
  • Grip the bench in front of you.
  • Raise your legs behind you until your entire body forms a straight line.
  • Go slow.

Don’t:

  • Swing the legs.
  • Allow legs to separate.

 

The workout of the week is brought to you by Colby Martin.  Colby is an IFA certified personal trainer who has, for the past 10 years, been helping a wide variety of clients achieve their personal fitness goals.   Colby continues to enjoy training a wide range of clients, including high level athletes looking to maximize their potential output to individuals working to regain a fit and healthy lifestyle.  To contact Colby, please call Windsor Squash & Fitness Club or colby@windsorsquash.ca

Workout of the Week – Power Up!

Wednesday, September 14th, 2011
 

The Workout of the Week is designed to be a quick, but challenging workout for all levels of fitness and it will get progressively more difficult as the weeks pass.   Your goal should be to complete the workout at least 3 times during the week.  If you cannot complete it, do not be discouraged.  Do what you can and you will notice improvements every week.  If you have any questions or comments, you can leave them as feedback below or e-mail Colby at colby@windsorsquash.ca

 

Week #4 – Power Up!

The Workout: Do the 5 exercise below a total of 3 times.  Take a 60-90 second break between each exercise and a 2 minute rest between each set.

Exercises:

  1. Horizontal Pull Ups – 12 reps
  2. Body Weight Squat Jumps – 12 reps
  3. Shoulder touch Push-Ups – 12 reps
  4. Body Weight Skull Crushers – 12 reps
  5. Hamstring Bridge with Walk Out – 12 reps

Colby’s Tips:  Remember to breath! You will find more strength if you exhale during concentric part of exercise (e.g. when doing push-ups, breath out when you push up). And inhale during eccentric (e.g. when doing push ups, breath in when you lower your body).

1. Horizontal Pull Ups

Horizontal Pull-Ups - Start

Horizontal Pull-Up - Finish

 

 

 

 

 

 

 

 

Do:

  • Set up a bar on a squat rack or smith machine at or around stomach height. (lower=harder, higher=easier)
  • Grab the bar with an overhand (pronated) grip and “hang” from the bar at or around a 45 degree angle.
  • Keep your hips straight, and have a light bend in the knees.
  • From a straight-arm full-hang, pull your body up towards your hands until your upper chest is near the bar.
  • Lower yourself back to a full hang at a slower pace than you just raised your body.
     
  • Lift and lower your body all together.

Don’t:

  • Bend at the hips.
  • Lower your body fast.
  • Let go.

 

2. Body Weight Squat Jumps

Body Weight Squat Jump - Finish

Body Weight Squat Jump - Start

 

 

 

 

 

 

 

 

 

Do:

  • Stand with your feet slightly outside shoulder width.
  • “squat” by pushing your hips back and lowering your gluteus towards the floor.
  • Push with the heels to start the jump.
  • Finish jump off the balls of your feet.
  • Land softly on the balls of your feet.

Don’t:

  • Allow your back to bend.
  • Allow your knees to move forward over your toes.

 

3. Shoulder touch Push-Ups

 

Shoulder Touch Push Up - Start

Shoulder Touch Push Up – Finish

 

 

 

 

 

 

 

 

 

Do:

  • Assume a push-up position with your hips bent slightly up.
  • Perform a push-up moving upwards with as much speed as you can. The resulting momentum will allow you time to take one hand off the ground.
  • At the top of the move, touch one hand to its opposite shoulder without any pauses.
  • Continue doing push-ups, alternating hands touching their opposite shoulders.

Don’t:

  • Allow the hips to lower out of position.
  • Lower your neck or face between your hands. (it should be your chest)
  • Stop moving at any point during the move.

 

4. Body Weight Skull Crushers

Body Weight Skull Crushers - Start

Body Weight Skull Crushers - Finish

 

 

 

 

 

 

 

Do:

  • Assume an elbow plank position with your hips slightly bent upwards.
  • Lay your hands flat on the ground in front of you making sure your forearms are parallel.
  • Press your body up into a push-up position by pressing your hands into the ground.
  • Return to the plank position soflty.

Don’t:

  • Allow hips to move out of position.
  • Use one arm at a time. Both arms should straighten at the same time.

 

5.  Hamstring Bridge with Walk Out

 

Hamstring Bridge Walkout - Finish

Hamstring Bridge Walkout – Start
 
 
 

 

 

 

 

 

Do:

  • Lie on your back with your knees bent and feet flat on the floor.
  • With your hands on your hips, lift your hips upward until you form a straight line from knee to shoulder. This is your beginning position.
  • “walk” your feet away from your body. You will end up on your heels with a more obtuse knee angle.
  • The pressure on your hamstrings will increase in this position, as well as during the walk out.
  • Step back into the beginning position moving the hips.
  • Keep the straight line from knee to shoulder throughout.

Don’t:

  • Move to fast.
  • Spend much time on one leg during the walk out.

 

The workout of the week is brought to you by Colby Martin.  Colby is an IFA certified personal trainer who has, for the past 10 years, been helping a wide variety of clients achieve their personal fitness goals.   Colby continues to enjoy training a wide range of clients, including high level athletes looking to maximize their potential output to individuals working to regain a fit and healthy lifestyle.  To contact Colby, please call Windsor Squash & Fitness Club or colby@windsorsquash.ca

Workout of the Week – Get a Grip!

Monday, September 12th, 2011
 

The Workout of the Week is designed to be a quick, but challenging workout for all levels of fitness and it will get progressively more difficult as the weeks pass.   Your goal should be to complete the workout at least 3 times during the week.  If you cannot complete it, do not be discouraged.  Do what you can and you will notice improvements every week.  If you have any questions or comments, you can leave them as feedback below or e-mail Colby at colby@windsorsquash.ca

 

Week #3 – Get a Grip

The Workout: Do the 5 exercise below a total of 3 times.  Take a 60-90 second break between each exercise and a 2 minute rest between each set.

Exercises:

  1. Chin Ups – to Failure
  2. Half Dead Lifts – 12 reps
  3. Straight Bar Curl – 10 reps
  4. Calf Raise with Shoulder Shrug – 15 reps
  5. Stepf Ups – 7 per leg

Colby’s Tips:  Remember to breath! You will find more strength if you exhale during concentric part of exercise (e.g. when doing push-ups, breath out when you push up). And inhale during eccentric (e.g. when doing push ups, breath in when you lower your body).

 

1. Chin Ups

 

Chin Up - Finish

Chin Up - Start

 
 
 

 

 

 

 

 

 

Do:

  • Grab the bar with an underhand grip
  • From a straight-arm, full-hang, pull your body up towards your hands until your chin is over the bar.
  • Lower yourself back to a full hang at a slower pace than you just raised your body.
  • Lift and lower your body in a stright line.

Don’t:

  • Pull your body up on a curved range of motion.
  • Lower your body too fast.

 

2. Half Dead Lifts

 

Half Deadlift - Start

Half Deadlift – Finish

 

 

 

 

 

 

 

 

Do:

  • Grip a bar with over-hand grip, just outside of shoulder width
  • From a standing position, push your hips behind you until your knees start to bend.
  • Allow your knees to bend until your thighs are at a 45 degree angle.
  • Push with your thighs until you return to a standing postiion.

Don’t:

  • Allow your back to bend.
  • Allow your knees to move forward over your toes.

 

3. Straight Bar Curl

Straight Bar Curl - Finish

Straight Bar Curl - Start

 

 

 

 

 

 

 

 

 

Do:

  • Grab a straight bar with a shoulder-width, underhand grip.
  • Curl the bar toward your shoulders using your biceps.
  • Lower the bar to a near straight-arm position.

Don’t:

  • Lean or sway your body while curling.
  • Move the elbows.

 

4. Calf Raise with Shoulder Shrug

 

Calf Raise Shoulder Shrug - Start

Calf Raise Shoulder Shrug – Finish

 

 

 

 

 

 

 

 

 

Do:

  • Hold two dumbbells at your sides.
  • Perform a calf raise by lifting your heels off the ground as high as you can.
  • At the smae time, lift (“shrug”) your shoulders towards your ear lobes.
  • Pause at the top for a 1 count.
  • Return heels softly to the ground, and shoulders to a regular posture position.

Don’t:

  • Bend your back.
  • Rotate your shoulders.

 

5.  Step Ups

 

Step-Up - Start

Step-Up - Finish

 

 

 
 
 

 

 

 

 

Do:

  • Hold dumbbells at sides.
  • Step up on a bench or aerobic step with your weight primarily on your heel.
  • Use one leg to make the full range of motion.
  • Return to the floor softly on the ball of your foot.

Don’t:

  • Step up with your weight on your heel.
  • Impact the floor hard upon return to the start position.
  • Straighten the leg completely.

 

The workout of the week is brought to you by Colby Martin.  Colby is an IFA certified personal trainer who has, for the past 10 years, been helping a wide variety of clients achieve their personal fitness goals.   Colby continues to enjoy training a wide range of clients, including high level athletes looking to maximize their potential output to individuals working to regain a fit and healthy lifestyle.  To contact Colby, please call Windsor Squash & Fitness Club or colby@windsorsquash.ca

Workout of the Week – It Starts with the Core

Friday, September 2nd, 2011
The Workout of the Week is designed to be a quick, but challenging workout for all levels of fitness and it will get progressively more difficult as the weeks pass.   Your goal should be to complete the workout at least 3 times during the week.  If you cannot complete it, do not be discouraged.  Do what you can and you will notice improvements every week.  If you have any questions or comments, you can leave them as feedback below or e-mail Colby at colby@windsorsquash.ca

 

Week #2 – It Starts with the Core

The Workout: Do the 5 exercise below a total of 3 times.  Take a 60-90 second break between each exercise and a 2 minute rest between each set.

Exercises:

  1. Warm-Up Crunch – 20 reps            
  2. Squat with Arm Chop – 12 per side                            
  3. Plank with Hip Bounce – 15 reps                         
  4. Superman – 20 reps
  5. Side Plank with Hug – 8 per side 

Colby’s Tips:  Remember to breath! You will find more strength if you exhale during concentric part of exercise (e.g. when doing push-ups, breath out when you push up). And inhale during eccentric (e.g. when doing push ups, breath in when you lower your body).

 

 

1.Warm-Up Crunch

 

Warm Up Crunch - Start

Warm Up Crunch - Finish

 

 

 

 

 

 

Do:

  • Lie on your back with your feet on the ground.
  • Swing arms from over your head to your knees, assisting you to sit up.  But only swing as hard as necessary to sit up fully.
  • Pause at the top for a count of 1.
  • Slowly lower yourself back to the floor. 

Don’t:

  • Hold your breath.
  • Go too fast.

 

2. Squat with Arm Chop

 

Squat with Arm Chop - Finish

Squat with Arm Chop - Start

 

 

 

 

 

 
 
 
 
 

Do:

  • Use your legs to provide the power to stand and swing the arms.
  • Resist the shoulders and hips from turning.

Don’t:

  • Use the arms and shoulders to move the weight.  The arms swing from the force of standing up (picture a pendulum)

 

3. Plank with Hip Bounce 

Plank with Hip Bounce - Finish

Plank with Hip Bounce - Start

 

 

 

 

 

 

 

 

Do:

  • Lower your hips SLOWLY (about 5 seconds) without hitting the floor.
  • Flex the abs to return the hips back up to the start position.

 Don’t:

  • Don’t let your feet slip.
  • Drop your body.

 

4. Superman 

Superman - Finish

Superman - Start

 

 
 

 

 

 

 

 

Do:      

  • Lie on your stomach on a soft mat.
  • Extend your arms straight in front of you and your legs straight behind you.
  • Raise your arms and legs completely off the ground at the same time.
  • Pause briefly before returning to the floor.

 Don’t:    

  • Go fast. This is a slow pace exercise.
  • Lift too high. As soon as your legs and arms are off of the floor, you don’t need to go any further.

 

5.  Side Plank with Hug

Side Plank with Hug - Finish

Side Plank with Hug - Start

 

 

   

 

 

 

 

 

Do:  

  • Begin in a side position with your feet stacked on top of each other.
  • Extend your top arm straight above you.
  • Lower your arm in front and across your body until you “hug” yourself.
  • Return arm to the top.

Don’t:

  • Rotate the hips.  They should remain still. 
  • Let the hips drop or sag.

 

 The workout of the week is brought to you by Colby Martin.  Colby is an IFA certified personal trainer who has, for the past 10 years, been helping a wide variety of clients achieve their personal fitness goals.   Colby continues to enjoy training a wide range of clients, including high level athletes looking to maximize their potential output to individuals working to regain a fit and healthy lifestyle.  To contact Colby, please call Windsor Squash & Fitness Club or colby@windsorsquash.ca