Category: NASM

How To Do A Single-Leg Squat

June 21, 2022
Single-Leg Squat Strengthens the Quadriceps, Calves, Glutes

The Single Leg Squat Is An Advanced Lower Body Exercise That Needs No Equipment

I N S T R U C T I O N S
  • Stand on one foot with hands on hips, toe pointed forward. Draw in your abs.
  • Squat down on one leg as deep as possible driving the hips back. Align knee over toes.
  • Maintain balance throughout. Ensure weight is balanced, back doesn’t round or excessively arch, knee does not collapse inward, and torso and hips do not rotate.
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How To Do Plank Walk-Ups

June 14, 2022
The Plank Walk-Up Is A Bodyweight Strength Exercise for Arms and Core Stabilizers

I N S T R U C T I O N S

  • Begin in an Elbow Down Plank position with elbows under shoulders. Palms flat.
  • Maintain a straight line from crown of head to your heels.
  • Feet slightly apart.
  • Keep neck long while looking at mat.
  • Slowly lift up off mat, one arm at a time, until elbows are straight. Place hands under shoulders
  • Slowly release downward into the start position.
  • Repeat for desired repetitions.

COMMON ERRORS: Body sagging toward mat. Shoulders lifting toward ears. Winging shoulder blades. Chin droops toward floor.

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How To Do Single-Leg Balance Reach

June 14, 2022
Single-Leg Balance Reach, Strengthens Outer Hips, and Core Stabilizers
I N S T R U C T I O N S
  • Stand tall on right foot.
  • Place hands on hips. Point feet forward.
  • Move left leg sideways as far as possible for 8 to 10 repetitions.
  • Switch legs and stand on left foot. Repeat exercise.
  • Avoid leaning forward. Maintain balance throughout.
  • Move slowly.
M O D I F I C A T I O N: 1) Limit the lift angle. 2) Place hands on wall at shoulder height for support.
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How To Do Step-Up-To-Balance Bicep Curl To Overhead Press

June 11, 2022
Step-Up-To-Balance Strengthens Core, Thighs, Biceps and Shoulders
INSTRUCTIONS

Dumbbells are sold by Power Systems, Perform Better and Amazon

FreeStyle Step: Red/Black Sold By Perform Better

INSTRUCTIONS

There are 4 moves. 1) Step up on to platform with left leg. Stand on left foot as you do each exercise. 2) Perform 1 dumbbell curl. 3) Perform 1 dumbbell overhead press. 4) Lower weights and step down. Move slowly throughout each move.

EXERCISE GOAL: Maintain stability

MODIFICATIONS: 1) The higher the platform, the harder it is to maintain stability. Use a lower platform if needed. 2) Stand on one foot while performing the exercise without the platform. 3) Reduce the weight by using smaller dumbbells.

EQUIPMENT: Dumbbells, Platform, or Step

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Standing Active Inner Thigh Stretch Home Exercise

June 9, 2022

This video demonstrates how to do an Active Standing Inner Thigh Stretch for the Adductor Muscles.

INSTRUCTIONS

  • Stand with feet hip width apart. Hands rest on waistline.
  • Take a wide step to the right with right foot.
  • Shift weight to the left foot as you bend the left knee.
  • The stretch is felt on the inside thigh of the right leg. The wider your stance, the more you’ll feel the stretch.
  • Keep shoulders stacked over hips. Avoid raising shoulders.
  • Repeat for desired repetitions, and then switch to the opposite side.
  • Move slowly throughout the exercise.

How To Do A Stability Ball Dumbbell Combo

May 26, 2022
Stability Ball Dumbbell Combo Is A Core Stabilization Exercise The Strengthens Back and Shoulders
INSTRUCTIONS

Stability Balls Are Sold on Amazon, Perform Better and Power Systems

Dumbbells are sold by Power Systems, Perform Better and Amazon

INSTRUCTIONS

There are 5 moves in this exercise. Lie on the stability ball with feet hip width. Hold dumbbells with a pronated grip in the start position with dumbbells under shoulders. 1) Slowly bend elbows into a right angle while lifting dumbbells up. 2) Keep elbows at right angles and move weights up aligning dumbbells with ears. 3) Straighten elbows while pushing dumbbells forward, arms forming a straight line. 4) Pull elbows back to a right angle. This is the same position as # 2. 5) Lower dumbbells to the start position. Repeat additional rounds as desired.

TECHNIQUE: Keep shoulders away from the ears. Push front of the hips into the ball by maintaining glute muscle activation. Remain stable during each movement.

MODIFICATION: If the ball is too large, or the weight too heavy, you’ll have difficulty with stabilization. If your feet don’t touch the floor, select a smaller ball or remove some of the air.

EQUIPMENT: Stability Ball and Dumbbells

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