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Rocker Board Side Reach

Rocker Board Side Reach

The rocker board side reach is good for developing core strength and balance. If you don’t have a partner to throw the ball to you, you can throw the ball to yourself by bouncing it off a wall. The real key to this exercise is not to fall off of the rocker board. This exercise is good for basketball, football and other exercises that involve catching a ball and maintaining your balance.

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Single Arm Push up

Single Arm Push up

The single arm push up is not for the weak. This exercise challenges your chest, shoulders, triceps, core, and mental toughness. The single arm push up is a favorite of athletes in mixed martial arts (MMA) and wrestling. The single arm action loads the abdominals and hip flexors for stabilization.

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Single-Side Rotation Crunch on Bolster

Single-Side Rotation Crunch on Bolster

The single-sided rotation crunch on bolster strengthens the abdominals and obliques. The twisting motion activates the obliques and delivers a good ab workout. Place your hands behind your head and lift your shoulders off the floor to begin the crunch. Move you head close to your knees by contracting the abs.

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Spinal Rotation Stretch

Spinal Rotation Stretch

The spinal rotation stretch relaxes the hips and the rotator muscles of the lower and midback and stretches the ligaments that support the disks. The spinal rotation stretch improves circulation and helps muscles recover faster by pumping fresh blood into the lower body. Spinal rotation can be included in everyday stretching or after a lower body workout in which the spine was loaded.

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Push-up test

Push-up test

The push up test is a way to test chest, shoulder, arm and core strength. To start, balance on your hands and knees with your body straight. The goal is to do as many as you can in one minute. Tests like this are a good way to see how fit you are now. When you do it again in the future it will show you how much progress you have made.

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Pushup -- Feet Elevated

Pushup — Feet Elevated

Doing push ups with your feet elevated is more challenging than regular push ups. To perform this you simply put your feet on a step, bench or chair. This engages your deltoids more. As your prop gets taller, the exercise gets more challenging. Eventually you may be able to work up to a handstand push up.

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Pushup -- Hands Elevated

Pushup — Hands Elevated

The push up with your hands elevated is a beginner version of the push up. As you get stronger you can move your hands down, closer to the ground. The goal is to eventually do regular push ups on the ground. This is a good exercise for beginners or people that have a hard time getting down to the ground.

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Pushups on Knees -- Elbows In

Pushups on Knees — Elbows In

The push up on knees is another way to make the push up a little bit easier for those who aren’t strong enough to do a regular push up. When doing this exercise it is important to keep your body straight and you stomach tight. When the push ups on your knees gets too easy you can advance to regular push ups.

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