Video Blog
Lunge / Curl to Lunge / Press
This is a compound move, firing multiple muscle groups, not easy but can be fun. Keep track of these tensional elements to keep this move under control. The key here is control, not wildly flailing. Front Knee never crosses the toes, knee does not wobble inside or out, hip tracks in line with the knee,…
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Dumbell Press on Ball with Hip Stabilization
Another compound move, creates a lot of stabilization in the core. Start with lighter weight until you understand how to set up the move (setup means how you get into the move in order to perform the move). Feel these tensional hot points to better perform the move! Keep hips driving into the ceiling, this…
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Big Quad Stretch on Ball
Seems simple, be sure to add these tensional components to maximize efficacy of this stretch. Keep the abs engaged into the hip, gently squeeze the butt muscles of the stretching leg, you will feel a deeper more accurate stretch. Add these tensional elements slowly and smoothly, no jerking your body around. Knee does not cross…
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Low to mid back stabilization/mobilization (Back extension on ball)
Pay attention to the range here, the idea is to not go as far as your back can take it. (farther is rarely better and often leads to injury) Range should be comfortable and smooth, no speedy snapping. Feel shoulder blades on the back, not migrating up into the neck or head. Should feel like…
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Back extension Stabilization/scapulae integration (aka Reverse Flies )
Good move for the gym with out a free motion cable cross, great for at the at-home gym. Simple to execute, and effective. Ball on abs, back is active in slight extension, notice how no part of back is over contracting, very important. There is no bouncing, only a controlled quality of motion. No snapping…
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Tricep extension with abdominal stabilization/back stabilization
This is a fresh tricep move, substitute the bench with the ball and get twice the workout. Things to pay attention to in the video: elbow position in the air, notice how much they don’t move shoulder blade position, notice where they are on the ball, and how much they don’t move hip position, notice…
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Single Arm Row on Stability Ball (Back Stabilization/ Ab Stabilization/ Shoulder Stabilization)
Great move for all shoulders! Things to pay attention to: Spine is straight, low back is extended meaning refer to video, butt is sticking out, weight in heals, shoulder blades are engaged on the back pinched together elbow range never goes beyond the back, meaning back of arm ends at parallel with the back, there…
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Compound Lunge/ Shoulder Swing (advanced)
If you have shoulder injuries prior to this exercise, you probably know if your shoulder can take the load and range. Please consider the current state of your shoulders and knees before attempting new unfamiliar exercise. Things to avoid in this exercise: knees do not wobble side to side, back remains strong and straight, shoulder…
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High to Low Swing with Weight Shift
I’m not going to tell you what muscles this works, as it takes away from discovering for yourself, so enjoy feeling how ripped this move will make you! hehe Notice position of machine and play around with position to cable. Things to feel: Weight shifts from foot to foot, Back is slouchless, chest stays lifted…
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Shoulder/Torso Stabilization: Single Arm Lat Pull Down with Short Twist
The Free motion Cable cross is by far the most advanced piece of equipment on the market! It’s smooth and fast, no jerkiness. And it allows your body to move freely. Things to feel: Chest up facing the cable, weight is mostly in front leg, hip square to cable, Rotation comes mostly from torso, no…
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