Single Leg Calf Raise

05 Jul

How to perform the exercise

  1. All you need for the one leg standing calf raise is a block or step and something to help you keep your balance. It’s usually easiest to set the block up next to a wall or machine.
  2. Stand on the block with your left foot, the ball of your foot should be resting on the edge of the block.
  3. Hook your right ankle around your left ankle.
  4. Slowly let the heel drop as far as possible. This is the starting position.
  5. Slowly raise the heel up as far as possible.
  6. Pause, and then slowly lower the heel down.
  7. Repeat this movement for desired reps.

Muscles Targeted

CAUTION: Always consult your physician before beginning any exercise program.

Exercise Tips

  1. Use the maxim rep range by letting the heel drop as far as possible and then raising it as high as possible.
  2. Pause and squeeze for a count of 1-2 at the top of the movement for added intensity.
  3. Don’t “rest” at the bottom of the movement by pausing. Once your heel is down as far as it will go, start the next rep.
  4. Keep the ball of your foot on the edge of the block/step. If you allow the balls of your feet to come in more, the exercise becomes easier.
  5. Focus on not allowing your knees to bend.

Variations

17 Jun

How to perform the exercise

1. Lock your ribs down with your abs. 2. Tuck your tailbone between your knees. 3. Do not let your lower back sag

Muscles Targeted

CAUTION: Always consult your physician before beginning any exercise program.

Exercise Tips

1. Only lower as far down as you can without your shoulders popping forward.

2. Squeeze your shoulder blades together and downward at the bottom of the rep.

3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch.

4. Finish by spreading your shoulder blades apart, with your shoulders pulled down away from your ears.

Variations

  1. Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do excepteur sint occaecat cupidatat non proident, sunt in culpa qui officia deserunt.
  2. Excepteur sint occaecat cupidatat non proident,sunt in culpa qui officia deserunt mollit anim. Sunt in culpa qui officia deserunt mollit anim id est laborum.
17 Jun

How to perform the exercise

1. Lock your ribs down with your abs. 2. Tuck your tailbone between your knees. 3. Do not let your lower back sag

Muscles Targeted

CAUTION: Always consult your physician before beginning any exercise program.

Exercise Tips

1. Only lower as far down as you can without your shoulders popping forward.

2. Squeeze your shoulder blades together and downward at the bottom of the rep.

3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch.

4. Finish by spreading your shoulder blades apart, with your shoulders pulled down away from your ears.

Variations

  1. Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do excepteur sint occaecat cupidatat non proident, sunt in culpa qui officia deserunt.
  2. Excepteur sint occaecat cupidatat non proident,sunt in culpa qui officia deserunt mollit anim. Sunt in culpa qui officia deserunt mollit anim id est laborum.
17 Jun

How to perform the exercise

  1. Lift your right arm and left foot at the same time.
  2. Raise your knee as high as your hips.
  3. Then switch to the opposite foot, quickly lifting your right foot to hip height.
  4. At the same time, move your right arm back and your left arm forward and up.
  5. Continue these movements.

Muscles Targeted

CAUTION: Always consult your physician before beginning any exercise program.

Benefits of Jogging in place

1. Only lower as far down as you can without your shoulders popping forward.

2. Squeeze your shoulder blades together and downward at the bottom of the rep.

3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch.

4. Finish by spreading your shoulder blades apart, with your shoulders pulled down away from your ears.

Variations

  1. Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do excepteur sint occaecat cupidatat non proident, sunt in culpa qui officia deserunt.
  2. Excepteur sint occaecat cupidatat non proident,sunt in culpa qui officia deserunt mollit anim. Sunt in culpa qui officia deserunt mollit anim id est laborum.
17 Jun

Push-ups are an upper body push exercise that specifically target the upper body and core muscles. Strengthening the chest muscles can be very helpful for functional tasks that involve pushing. Proper form is critical in order to target the correct muscles and avoid injury.

How to perform the exercise

Begin in a high plank position on your hands and feet. Your palms should be flat on the ground about shoulder-width apart. You should be on your toes with the feet hip-distance apart. Your gaze should be down at the ground in order to keep the neck in a neutral position.

Draw your belly button toward your spine to engage the core muscles and maintain a straight line from head-to-toe.

Now lower your body toward the floor while keeping the neck and low back in a neutral position. The elbows will bend as the upper arms flare out to about a 45-degree angle away from the torso. Lower down until your chest touches the floor.

Then, press back up as you straighten your arms completely and return to the high plank position.

Repeat for the desired repetitions.

Muscles Targeted

CAUTION: Always consult your physician before beginning any exercise program.

Exercise Tips

1. Only lower as far down as you can without your shoulders popping forward.

2. Squeeze your shoulder blades together and downward at the bottom of the rep.

3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch.

4. Finish by spreading your shoulder blades apart, with your shoulders pulled down away from your ears.

Variations

  1. Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do excepteur sint occaecat cupidatat non proident, sunt in culpa qui officia deserunt.
  2. Excepteur sint occaecat cupidatat non proident,sunt in culpa qui officia deserunt mollit anim. Sunt in culpa qui officia deserunt mollit anim id est laborum.
15 Jun

How to perform the exercise

Stand with your feet shoulder-width apart. Shift your weight into your right heel, bending that knee while keeping your left leg straight. Get your left thigh parallel to the floor. Drive through your right foot to reverse the movement back to the starting position.

Muscles Targeted

CAUTION: Always consult your physician before beginning any exercise program.

Exercise Tips

  • Lorem ipsum dolor sit amet
  • Consectetur adipisicing elit nsectetur
  • Sed do eiusmod tempor incididunt
  • Ut labore et dolore magna aliqua
  • Officia deserunt mollit anim eiusmor
  • Exercitation ullamco laboris nisi ut aliquip

Variations

  1. Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do excepteur sint occaecat cupidatat non proident, sunt in culpa qui officia deserunt.
  2. Excepteur sint occaecat cupidatat non proident,sunt in culpa qui officia deserunt mollit anim. Sunt in culpa qui officia deserunt mollit anim id est laborum.