In this issue, Mike O’Hara, PT gives ten reasons to love lunges. Video of lunge exercises/progressions are included. In Going Grizzly, Mike presents the exercise combination of Crawls and Sandbag Carries; a combination that helps you train more efficiently and move better. Watch the video for instruction on these exercises.
The September 2016 newsletter contains information on preventing ankle sprains. Mike O’Hara, PT demonstrates exercises to prevent ankle inversion. Meet Fenton Fitness member Gay Adams and read her story on staying strong during a difficult time, and learn about the suitcase carry–a better alternative to weighted sidebends.
One of the best training tools is a set of all purpose bands ($25.00 from performbetter.com). These bands are a sturdy, dipped latex product made by Lifeline. They have two handles on one end and a loop system that makes them easy to anchor in either a closed door or around something stable and upright. The bands come in progressive resistance levels and can be integrated into many beneficial exercises. One of my favorite resistance band exercises is the posterior lunge and row.
I like exercise activities that produce a lot of benefit for the time invested in training. These are the big benefits of the posterior lunge and row:
The holidays can be a very busy and stressful time. We are consumed by travel, shopping, family, and eating which makes it difficult to maintain our usual exercise routine (if we had one to begin with). The combination of less activity, unlimited supply of high fat, high sugar, calorie dense foods, accompanied by higher stress levels is a recipe for weight gain. While you can’t out exercise the kids’ Halloween candy or a pumpkin pie, extra energy expenditure in the form of intense exercise will help minimize the damage. This exercise series will focus on ramping up your metabolism by incorporating time efficient workouts that use multiple muscle groups (the more used, the more calories burned) and keep you moving.
Try this 20 minute workout on for size to help those pants fit this holiday season:
Stepping OH Medicine Ball Throws 10 reps
Lunge Step Throws 10/side
Rotational Medicine Ball Throws 10/side
Run through this circuit 5-8 times based on your fitness level. Try to complete it as fast as possible, with no more than 2 minutes rest between each round. You can add weight to your lunges, to make it more challenging. Make sure to focus on throwing the ball as fast as possible on your MB throws to get the most out of them.
To view video demonstration of Throw/Lunge/Throw, click on the link below:
-Jeff Tirrell, B.S., CSCS, Pn1
The Lunge Matrix
Three Dimensional Leg Training
Twenty-five years ago, I participated in a three day “functional movement” seminar given by physical therapist, Gary Gray. Gary got the entire class involved in a morning exercise class he called Pump and Praise. One of the activities he taught was the lunge matrix. I was 30 years old and had been exercising fairly regularly, yet I found the lunge matrix much more challenging than expected. Since that time, I have used the lunge matrix with physical therapy patients, fitness clients, and in nearly every session of my own training. Almost everyone can benefit from a little lunge matrix training.
The muscles in our trunk and hips are inter-twined, aligned in a spiral and diagonal fashion. They are neurologically connected and work as a team to drive movement in three dimensional patterns. The lunge matrix neurologically activates all of the muscles in all of the possible movement patterns.
The lunge matrix is ideal for anyone involved in a multi-directional sport. Tennis, volleyball, basketball, soccer, and football require efficient transition in all directions. Injury prevention is the most important aspect of any athletic training program. Your gym program should make you more bullet proof on the field of play.
The lunge matrix can be used as a movement preparation activity with just bodyweight (my favorite) or as a stand-alone strengthening exercise. When performed as a strengthening exercise, use functional level loads, dumbbells, or medicine balls that equal the weight of the bag of groceries or the grandchild you are going to lift. The loads should not alter the quality of movement or shorten the range of your lunges. Choose shoes with flatter soles as some of the more cushioned running shoes can make lateral and rotational movement patterns difficult.
Lunge Matrix Series
1. Anterior lunge R / L
2. Lateral lunge R / L
3. Rotational lunge R / L
4. Posterior lunge R / L
Watch the attached video, and then give the lunge matrix a try.
Michael S. O’Hara, P.T. OCS, CSCS