Breathe Archives - Elite Performance SF

Forward Step Up

Posted by | Exercise Highlight, Exercise List | No Comments
Forward Step Up

Forward Step Up

The Forward Step Up is going to work all parts of your legs, as well as your core and your arms.

Grab a small step, a bench or if you have it, a box that can support your weight.

Square your body to the box, meaning you’re facing the box. You should have your feet facing forward and hip width apart. And you should be standing in a tall posture. You should also be 3 – 12 inches from the box, depending on your height.

Draw your belly button towards your spine before movement and follow these steps.

  1. Place your right foot on the box. And make sure that your both feet are flat
  2. Shift your weight onto your right foot, while maintaining your tall posture
  3. Stand up on the box by mostly using your right leg to push your bodyweight onto the box, reducing push-off from your left leg
  4. Finish by standing on the box
  5. Maintain your tall posture throughout the movement
  6. Your opposite arm should swing in conjunction with your legs
  7. Step down using your left leg first

Breathe out while bringing yourself onto the box and breathe in while stepping down.

For the Forward Step Up, start by alternating which leg steps up. To make this harder, do all of your reps on one leg first and then switch legs. To progress further, only allow one foot on the box throughout the entire movement, even when you’re standing tall on the box. If this becomes too easy, start adding weight.

Start on a small box and as it gets easier, work your way up. Only make the box higher if you feel comfortable and you’re able to maintain good posture and form. 

Have fun with it!

And remember:

In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before

The Turkish Get-Up: A Highly Effective Exercise

Posted by | Exercise Highlight, Exercise List | No Comments

 

The Turkish Get-Up

The Turkish Get-Up

The Turkish Get-Up is a highly functional movement that requires all the muscles of the body working together in order to get from a lying down position to a standing position and back down again, in a safe manner.

This exercise works on: Core strength and stability, hip mobility and strength, shoulder strength and stability, body awareness, and more.

Here are some points to focus on: your breathing should match up with the steps outlined below, keep your wrists straight, use no weight/light weight to start, keep your eyes on the weight the entire time, try this exercise without shoes (it will make your feet work too!).

Alright, these instructions are long but necessary. Take this exercise slow and make sure you can do each position with perfect form.fitness

DSC_0986

 

Getting into the starting position: This is a commonly overlooked aspect of the Turkish Get-Up exercise. Begin by lying down on your right side, with your right knee bent, your left leg straight, your right elbow bent and underneath your body, and your right hand gripping the weight as close to your body as possible. This puts your arm in an extremely strong position. Now, roll over so that you’re on your back, keeping your hand (and the weight) close to your body. Press the weight up, straightening your right elbow above you.

 

DSC_0989

 

You should now be lying on your back face up, with the weight in your right hand and above you, with your elbow straight, your shoulder back and down, making your arm perpendicular to the floor. Your right knee should be bent with your foot close to your butt, your left leg should be straight and your left arm should be out away from your body.

 

 

DSC_0992

 

The first step is going to be multiple actions in one. Breathe out while you move the weight up, slightly forward and to the left by punching your fist upwards, pressing through your right heel, and rotating your torso to the left. You’re going to stabilize the weight and your bodyweight on your left forearm and your left leg.

 

 

DSC_0994

 

The next move is to get from your left forearm to your hand. Breathe out, and using more rotation through your torso, another small punch from your right arm, a little power from your hip, and strength from your left arm, bring your left hand underneath you.

The next steps are going to work on stabilization and its going to be easy to want to rush through these parts, but I want you to slow down and make sure you have control.

 

DSC_0996

 

 

Breathe out and drive your right heel into the ground, creating a bridge-like position with your right foot, your left foot, and your left hand. You should feel this motion in your butt since this is the main muscle group that extends your hips.

 

 

DSC_0997

 

The next portion of the Turkish Get-Up is one of the trickier parts. You need to sweep your left leg underneath your body, softly positioning your left knee underneath your hip. The rest of your body should remain stable, keeping your chest out and eyes focused on the weight to keep coordination.

 

 

DSC_1000

 

Pivot your left leg and torso so that your body is facing the same direction, with your hips and shoulders all facing the same direction. Your right arm should be by your ear; keeping it close to your body and directly over your hip and knee directs the forces straight down and keeps your body in its strongest positioning. This is probably the easiest part of the move.

 

 

photo (8)

 

Now, stand-up! Keep your right foot flat on the ground, eyes focused on the weight above you, chest out, breathe out and perform a forward lung to get yourself and the weight up to a standing position.

Congratulations, you’re half way through the Turkish Get-Up!

Now, perform the exact opposite motion to get the weight back down to the starting position. And take your time!

Try out 3 reps on each side of your body for the Turkish Get-Up. It takes some time, but there are so many great things about this exercise. If you’re able to perform the Turkish Get-Up, start making it part of your routine.

Be safe. Have fun.dancing banana

And remember:

In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before

 

The Plank

Posted by | Exercise Highlight, Exercise List | One Comment
Tall Plank

Tall Plank

You see this exercise in every gym, but what’re people actually working out? And are they doing it correctly?

The Plank is a standard exercise for increasing core stabilization.

Have you known people to have a 6 pack but still have back problems? Are you on a program that has you doing 500 crunches a week?

Well stop!stop emoji

Exercises like the Plank will increase the strength of your deep core muscles (the muscles that help with posture, keep you breathing well and are the more important muscles in determining torso stability/strength/power).

I want you all to have a strong core. I hate hearing about lower back injuries and then hear that clients are only doing crunches. injured emojiIt honestly hurts my heart.

Lemme break down this exercise:

Start by lying down on your stomach and have your hands underneath your shoulders. You should be on the balls of your feet with a 90 degree angle at your ankle. Press through the balls of your feet to straighten out your legs and have your butt engaged (squeeze your butt). Draw in your belly button towards your spine (this engages your deep core muscles), and straighten your elbows so that your arms are straight, and hold this position. Make sure that your shoulders stay away from your ears and focus on slow controlled breathing, spending 3 seconds each on the inhale and exhale. Have your weight evenly distributed between your two feet and both of your hands.

 

The Plank

The Plank

Because this is a stabilization exercise, it’s important to maintain stability and not allow your body to tilt, hike, or rotate at the shoulders, torso, hips, or feet. Also, keep your head, mid-back, and low-back all in a straight line. This means that if I take a PVC pipe and lay it on your back, it will touch these 3 points and should be able to rest on your back through the entire Plank exercise.

 

Try to perform 3 sets of this exercise, holding each plank for up to 1 minute each time. BUT, only perform this exercise for as long as you can keep perfect form. If you’re feeling pain in your lower back please stop. You either need to regress the exercise or readjust your positioning.

Please let me know if you have any questions or comments. I want to make sure that you’re getting the most out of your workouts. Staying pain free is a high priority for everyone, so make sure you’re doing exercises that are good for your body.

And remember:

In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before.