Personal Training NYC, Semi Private Training NYC, Group Training NYC : Functional, Strength, Bodyweight Training
Single Leg V-up is an excellent trunk flexion, anterior core exercise. It targets deep and superficial abdominals and hip flexor muscles. Single leg V-up can also be used as a dynamic hamstring mobility exercise for people with stiff hamstrings. In those cases single leg variation helps maintain better posture and is easier to balance than a regular V-Up.
Besides working chest, triceps, and shoulders, this is a fantastic shoulder stability and core exercise. Balancing on one arm and on the unstable surface engages shoulder stabilizers and taxes the core by adding a rotational component to a push up.
This is an awesome core and shoulder mobility exercise! It targets the anterior and posterior core, and stretches the anterior shoulder. In the table top position, glutes, hamstrings and lower back are activated and front shoulders are being stretched. In the pullthrough position, deep abdominal musculature is being challenged to pull your hips back. For some people, the bottom position works as a stretch for their hamstrings. This exercise could even be used to strengthen, increase stability in the shoulders, and teach proper alignment.
It makes me feel all warm and tingly and happy! But having Valentine’s on a Friday is really cutting into my training schedule this year. Let me see, I need to pick up flowers and wine and a cute gift and make dinner AND shower…?! AGHHH!
Ok I am really not THAT obsessed. I can totally sacrifice one workout in the name of love. But athletic movement makes me feel sexy, primal, confident, engaged and fun. These are definitely the qualities you want to bring to an ideal date.
This year I decided instead of skipping a workout, I am going to make it a quickie (not the date, the workout). Here is a quick, balanced and effective core routine that will elevate your mood and invigorate you for the passionate date with your boo.
Keep your feet hip width apart and knees bent at 90 degrees. Drive your heals into the ground and lift your hips up while squeezing and engaging your butt muscles, the glutes. Keep all the emphasis on your glutes. If you feel like your lower back or hamstrings (back of your legs) are getting engaged, don’t go as high. If your quads (your thighs) are getting engaged, your feet are too far in front and you are pushing forward instead of down into the ground. To make this harder, elevate your feet 12-24 inches or do single leg variation and perform 30 seconds on each leg. Your hip bridge might look slightly different from this picture, unless you do it on the street in the rain and you wear that… If you do, please send us your picture 😉
WHAT??!! You have not done your Christmas shopping yet??! Don’t worry, I haven’t either and I have your back!
I have 7 great gift ideas for the fitness enthusiast in your family.
Iron Gym Total Upper Body Workout Bar – BUY NOW
If you train at home, you must have a pull up bar! Here is a simple and durable pull up bar. I have been using this exact one for a few years and it easily supports 215+ lb body weight.
Super bands are super awesome! At Train P3 we use them for assisting or resisting exercises. We integrate them in warm ups, pulling exercises, adding resistance to push ups, assisting pull ups, over head squats and so much more. I always bring the 1/2” and 1” black bands when I travel. I also like 1/2” orange or red bands for rotator cuff work.
After much deliberation, and keeping in mind we were looking for Enthusiasm, Creativity, and Technique, we chose the following 2 winners, who had the full package. CONGRATULATIONS, Nigel and Ravan/Rhiann, winners of the Train P3 Push Up Contest! You’ve each one a complimentary semi-private session (or long-distance consultation), Train P3 T-Shirt, and Bracelet!
Check out their entries below, we especially loved how Nigel’s staircase push up was complete with Led Zeppelin’s, Stairway to Heaven. And check out Ravan & Rhiann’s partner work and creative editing!
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Contest Ends Midnight, January 27, 2013.
At Train P3 we love Push Ups! We believe it is one of the best bodyweight exercises. Super band resisted push ups…single leg incline push ups…plyo pushups…reverse push ups…spiderman push ups…single arm push ups…ring push ups…breaker push ups…rollover push ups…handstand push ups and many more, consistently appear in Train P3 programs. The possibilities are as endless as your imagination, or at least your ability to search YouTube. If the correct progression is chosen, push ups, can be extremely safe, versatile and effective.
That is why for the month of January, we are running a creative push up contest at Train P3! We want to see challenging, creative and fun variations of this awesome full body exercise. Please send us a video of you doing a unique push up variation that we either forgot about or have never seen before. If we find your push up innovative, challenging and unique, we will feature you in our next “Take it to the Next Level” article. The top two push ups will receive a semi-private session with Nerijus and a Train P3 t-shirt (Value = Priceless).
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The Hip Pike has always been on my list of superior core exercises. It recruits most of your deep, spine-stabilizing abdominal muscles*. The Hip Pike simultaneously challenges shoulder mobility, spine and shoulder stability and hamstring flexibility. And if all that mumbo jumbo is not enough to motivate you to pike your hips, do it because you want nice abs…
