Category

Core

How to do a 4 Point Kneeling Position

By | Blog, Core, Shoulder

How to perform a 4 Point Kneeling Position with TurnFit Personal Trainers and guest Kennedy Hindley

This position is a prerequisite to some of the more advanced movements. Ensuring you have your positioning correct, means you will be more efficient and reduce the risk of injury.

Steps
1. On all fours, your hands should be directly underneath your shoulders and knees directly beneath the hips. Your arms should be fully lengthened but avoid locking your elbows. Your hands are pushed into the ground.
2. Your spine should be in a neutral alignment. Make sure your spine is straight. Adjust your hips and neck as necessary. It is often good to have someone else check that your spine is completely straight.
3. Press your hands into the ground and rotate your elbows forward.
4. Pull your shoulder blades into your back pockets.
5. Hold.

NOTE: Your chest and the front of your shoulders should be open without tension in the neck area.

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How to do a Weighted Banded Psoas March

By | Blog, Core

How to perform a Weighted Banded Psoas March with TurnFit Personal Trainers and guest Kennedy Hindley

This exercise adds weight and complexity to a foundational core stability and strengthening program. A more advanced version of the psoas march, it protects the lower back while engaging the hip flexors. People with tight hip flexors will benefit from building up to this exercise and using it to keep their hip flexors strong and flexible for better movement.

Steps
1. Lie face up. Bring our legs to tabletop position, knees bent and lower legs parallel to the floor. Place a band around your feet.
2. Fully extend your arms above you in line with your shoulders while holding a plate.
3. Breathe into your lower abdomen to stabilize your lumbar spine.
4. Move the feet outward creating tension while holding a plate. Tuck your chin in to raise your head to look at your feet.
4. Brace core while you reach one leg out against the banded resistance as though you will straighten the leg but not allow it to touch the floor.
5. Bring it back to the starting position.
4. Repeat alternating legs.

NOTE: Do not allow your rib cage to lift as you move your leg. Maintain contact of your back to the ground.

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How to do a Dead Bug Lateral Pallof Press

By | Blog, Core

How to Perform a Dead Bug Lateral Pallof Press with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise will help strengthen and stabilize your core, engaging each side of your core. By keeping your lower back on the ground you are minimizing pressure on the back.

Steps
1. Loop the midpoint of a resistance band around a pole or squat rack, about 2-3 feet off the ground.
2. Lie on your back 2 or 3 feet from and facing sideways (lateral) to the anchor point of the band, and clasp your hands together around the band. Arms bent hold the band right next to your rib cage.
3. Make sure you have a neutral alignment of your spine along the ground. Breathe, drawing air into your lower abdomen.
4. Raise your legs so that your hips and knees are both bent 90 degrees. .
5. Press your arms away from your rib cage. Keep your back in contact with the ground.
6. Move your arms back down.
7. Repeat.
8. Face the other way and repeat.

NOTE: During this contralateral movement, think about moving your arms back and forward in the middle of the shoulders without rotation.

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How to do a Glute Bridge Pallof Press

By | Blog, Core, Glutes

How to Perform a Glute Bridge Pallof Press with TurnFit Personal Trainers and Guest Kennedy Hindley

This is a great combination exercise that engages your core, especially your obliques, and your glutes. Another excellent ab and booty exercise.

Steps
1. Assume a supine position and attach a handle to a cable stack at chest height.
2. Bridge your hips to an extended position, hold the handle to your chest and allow the knees to remain bent with the feet flat.
3. Press the handle vertically to extension as you exhale.
4. Return to the starting position as you inhale.
5. Repeat, maintaining the glute bridge the entire time.
6. Do the same on the other side.

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How to do a Side Plank Star

By | Blog, Core

How to Perform a Side Plank Star with TurnFit Personal Trainers and Guest Kennedy Hindley

A side plank has multiple benefits and shouldn’t be overlooked. It is a total body workout that strengthens your core, arms, and legs. It also improves your balance. This version of the side plank adds a challenge that further improves your balance.

1. Lay on your side with your forearm flat on the floor, bottom elbow lined up directly under your shoulder and both legs extended out in a long line.
2. Engage your core and lift your hips off the floor, forming a straight line from your head to your feet.
3. Hold your core tight and lift your right arm and leg towards the ceiling very slowly to create a star shape.
4. Hold.

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How to do a Side Plank

By | Blog, Core

How to Perform a Side Plank with TurnFit Personal Trainers and Guest Kennedy Hindley

A side plank has multiple benefits and shouldn’t be overlooked. It is a total body workout that strengthens your core, arms, and legs. It also improves your balance.

1. Lay on your side with your forearm flat on the floor, bottom elbow lined up directly under your shoulder and both legs extended out in a long line.
2. Engage your core and lift your hips off the floor, forming a straight line from your head to your feet.
3. Hold.

NOTE: Your feet can either be staggered for more stability, or stacked for more of a challenge.

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How to do a Kneeling Side Plank March

By | Blog, Core

How to Perform a Kneeling Side Plank March with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise is a variation of the side plank. It is a great exercise to work your core, hips, shoulders, and back.

1. Lie on your right side on an exercise mat with your left leg lying directly over your right leg and bend your knees to a comfortable position.
2. Raise your upper body to support yourself on your right arm, your right elbow should bend to 90 degrees and be positioned directly under your shoulder.
3. Align your head with your spine and keep your hips and lower knee in contact with the exercise mat.
4. Exhale, gently contract your abdominal/core muscles to stiffen your spine and lift your hips off the mat, but keeping contact with your knee, and head aligned with your spine.
5. Bring your bottom knee toward your chest, and hold for two seconds.
6. Return to starting position.
7. Repeat.

NOTE: Do not sway forward or backward or let the rib cage sag while marching in this position.

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How to do a Deadbug Arm and Leg Reach

By | Blog, Core

How to perform a Deadbug Arm and Leg Reach with TurnFit Personal Trainers and guest Kennedy Hindley

This version of the deadbug is challenging as while maintaining your spine alignment and not allowing your back or rib cage to lift, you are moving both your arms and legs. This offers improved anterior core stability and helps correct anterior pelvic tilt which will improve your functional movement. Start with simple deadbug exercises and move up to this one as you gain control of your core.

Steps
1. Lie face up with arms fully extended above us in line with your shoulders. Bring our legs to tabletop position, knees bent and lower legs parallel to the floor. Lift your head off the ground so you are looking at your feet.
2. Breathe into your lower abdomen to stabilize your lumbar spine.
3. Brace your core and reach your left arm up and behind head while your right leg straightens but doesn’t touch the floor. Do not allow your rib cage to lift as you move your leg. Maintain contact of your back to the ground.
4. Return to starting position and repeat on the other side to complete one rep.
5. Repeat alternating legs.

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How to do a Dead Bug Alternating Psoas March

By | Blog, Core

How to perform a Dead Bug Alternating Psoas March with TurnFit Personal Trainers and guest Kennedy Hindley

This exercise is a great way to strengthen your hip flexors while giving them a stretch to improve or maintain range of motion. If you have tight hip flexors and many of us do, this exercise is for you.

Steps
1. Lie face up with arms fully extended above us in line with your shoulders. Bring our legs to tabletop position, knees bent and lower legs parallel to the floor. Place a band around your feet.
2. Breathe into your lower abdomen to stabilize your lumbar spine.
4. Move one foot out as though to straighten it. Brace core while we reach one leg out against the banded resistance. Do not allow your rib cage to lift as you move your leg. Maintain contact of your back to the ground.
5. Bring it back to the starting position.
4. Repeat alternating legs.

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PHONE: 778.887.0660

How to do a Dead bug Alternating Arm Reach

By | Blog, Core

How to perform a Dead Bug Alternating Arm Reach with TurnFit Personal Trainers and guest Kennedy Hindley

This exercise adds a bit of complexity to supine diaphragmatic breathing. This core exercise helps build the foundation for good form while we are moving. This is an excellent exercise for runners.

Steps
1. Lie on your back on a flat surface with your head comfortably elevated.
2. Lift your bent legs until your knees are in line with your hips. Lift your arms until they are at a right angle with the floor with your hands over your shoulders.
3. Tuck in your chin and lift your head off the ground so our eyes are looking at our feet.
4. Use diaphragmatic breathing and slowly reach one arm behind you until it aligns with your ear. Keep your back on the ground.
5. Return your arm to the starting position.
6. Repeat with alternating arms.

NOTE: Keep your back flat on the ground. There will be a tendency to arch the back as you lift your legs. Let your abdominal do the work, rather than your back.

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PHONE: 778.887.0660

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