how’s your strength balance?
Star Plank Challenge Continued…
Weighted Star Plank Challenge
The weighted star plank is a great exercise to challenge upper-glute strength. give it a go and see how long you can hold.
Aaron hurt his back deadlifting a few months ago and has been dealing with it off and on ever since. I approached him about doing a strength balance assessment which resulted in a 20 pound weight difference from right to left. This definitely contributed to his back pain. How do we fix this? He’s going to avoid bilateral strength training and focus more on single leg strength work that I’m gonna program for him a touch base in 4 to 6 weeks make any adjustments and see how he’s feeling.
Weighted Star Plank
The star plank can be one of the hardest exercises to hold a good position because it challenges the upper glutes on both sides. if you can hold this for 15 to 30 seconds , start to add a little bit of weight. This is also a great assessment to see if you are lacking strength in the upper glutes. Give it a try. Let me know how long you can hold this position for. #functionalfitness #plankchallenge #personaltrainer #lowback
Low Back Pain Assessment
The single leg step up is a great tool to help evaluate low back pain. Greater than 10% difference from right to left is a red flag. Knowing how to set this up and what standards to look for will help guide a plan to getting pain free again #lowback #lowbackpain #fitness #fuctionaltraining #functionalfitness #personaltrainer
Elaine hill walk PR
Elaine made it up the hill with no breaks for the first time. Amazing work! #betterlatethannever
Alex hit 250lbs x 4 reps! When we started 6 weeks ago, she was only able to do 100lbs x 8 reps. That’s a 150lb improvement over 6 weeks and now has zero lower back pain
This is 250lb x 4 reps! Just 6 weeks ago, she was only able to hit 100lb x 8 reps and had lower back pain. Between stability drills, single leg strength work, and various other movements her lower back pain is gone.
RDL’s strengthen the hamstrings and glutes in the lengthened position and are my top 3 exercise for bulletproofing the body for injury. Not only do they strengthen the posterior chain in the lower part of the body, but it does the same for the upper middle back.
The side plank adductor ISO hold has a lot of benefits including shoulder strengthening on the supporting side and oblique strengthening but the main course is the adductor muscles (inside of the leg) that are working super hard when squeezing your feet both ways into the bench. Modify by bending your knees back 90 degrees and squeezing the bench with your knees.
