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Welcome back to Day 30 of our "30 Days of Fitness" series. Every day for the month of November we will be posting an exercise that you can do with your loved one at home. Today's exercise is the Medicine Ball Side Slam. Instructions 1) Start in an athletic stance with medicine ball over head. 2) Rotate your body to one side and slam the ball to the floor. 3) Catch the rebounded ball and rotate to opposite side and repeat slam.
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Welcome back to Day 29 of our "30 Days of Fitness" series. Every day for the month of November we will be posting an exercise that you can do with your loved one at home. Today's exercise is the Lying Band Leg Curl. Instructions 1) Lay on your stomach with legs straight. 2) Warp bend around ankles and have partner hold the band tight. 3) Brings heels toward glutes, stretching the band. 4) Once you have reached the terminal point of exercise, return feet back to the ground. Welcome back to Day 28 of our "30 Days of Fitness" series. Every day for the month of November we will be posting an exercise that you can do with your loved one at home. Today's exercise is the BOSU Ball Single Leg Balance. Instructions 1) Place one foot on center of BOSU Ball. Opposite foot remains suspended in air 2) Engage core and hold single leg position for designated time. 3) Switch feet and repeat 1-2 Welcome back to Day 27 of our "30 Days of Fitness" series. Every day for the month of November we will be posting an exercise that you can do with your loved one at home. Today's exercise is the Band Bicep Curl. Instructions 1) Stand on band with two feet. 2)With palms facing the out(pronated), stand holding the band with hands against your side. 3)Bring hands to your shoulders while keeping you elbows tight to your side. 4)Return to bottom position. 5)Repeat steps 2-4. As featured in Spectrum Life Magazine's Winter 2018 Issue
Question: What are some of the exercises your trainers teach at Specialty Athletic Training that can be replicated at home? Answer: We have been getting a lot of questions about exercises that you can do at home with your child. Here is one of our favorite complex movements to do with our clients that you can do using a chair and any ball that you have lying around the house. Box Squat to Overhead Press
Question: Workout music playlists - I've heard they can be very motivating but my music tastes are as my child puts it, "from the dinosaur age.” What current songs are popular with your clients? Answer: Are you having a hard time staying motivated during your workout? Try adding music to your routine! Music has been shown to increase your mood, attention, and makes working out more enjoyable. Here is a list of some songs that were recommended by our clients.
Welcome back to Day 26 of our "30 Days of Fitness" series. Every day for the month of November we will be posting an exercise that you can do with your loved one at home. Today's exercise is the Side Plank. Instructions 1) Lay on your side and place elbow on the ground directly underneath your shoulder. 2) Raise your hips in the air, making a straight line from your head to your toes. 3) Hold position for desired time. Notes: -Keep hips in line with the rest of your body. -Neck should stay center between shoulders Welcome back to Day 25 of our "30 Days of Fitness" series. Every day for the month of November we will be posting an exercise that you can do with your loved one at home. Today's exercise is the Hip Bridge. Instructions 1) Lay flat on the ground with knees bent, feet flat, and arms to your side. 2) Press through your heels and elevate your lower back into the air. 3) Continue pressing up until glutes are fully flexed. 4) In a controlled manner, return back to the ground and repeat. Welcome back to Day 24 of our "30 Days of Fitness" series. Every day for the month of November we will be posting an exercise that you can do with your loved one at home. Today's exercise is the Seated Medicine Ball Overhead Press. Instructions 1) Sit in the chair with chest upright and arms holding medicine ball in line with your shoulders. 2) With hands neutral on the ball, press the ball over your head until arms are fully extended. 3) Return under control to bottom position and repeat. Notes: Allow head to slightly protrude forward as you press up. Welcome back to Day 23 of our "30 Days of Fitness" series. Every day for the month of November we will be posting an exercise that you can do with your loved one at home. Today's exercise is Partner Medicine Ball Figure 8 Twists. Instructions 1) Stand back to back with your partner with enough distance to pass a ball in between. 2) Begin twisting with the ball, keeping feet planted firmly into the ground. 3) Twist until you and your partner are close enough to hand the ball off. 4) Twist the opposite direction to receive hand off from your partner on the other side. Welcome back to Day 22 of our "30 Days of Fitness" series. Every day for the month of November we will be posting an exercise that you can do with your loved one at home. Today's exercise is the Prayer Crunch. Instructions 1) Lay flat on the ground with your knees bend and feet flat. 2) Place hands together and straight over your chest. 3) Sit up, reaching hands toward the ceiling. 4) Once at the top of the movement, return to the starting position and repeat. |
About the AuthorRyan Lockard, CSCS, CSPS is the founder and head trainer of Specialty Athletic Training and is accredited by the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist and a Certified Special Populations Specialist. He is a member of the board of directors for the Autism Society of America and the Central Oregon Disability Support Network.
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