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Featured Exercise - Legs
 Target Area:
The entire leg from hips to toes.
This exercise really strengthens the legs. Control your posture and it will revolutionize your lower half.
Set-up:
Slide one foot back behind you into an exaggerated stride. Keep your shoulders back and your stomach tight. (top picture)
Start the Exercise:
 Start the exercise by lowering your rear knee toward the ground (bend at both knees to make this happen). Lower till your knee is just over the ground (bottom picture) and then press down with both legs to push your body back up.
Read all tips before attempting.
Get all you can out of it by...
- To make sure your legs are far enough apart (lengthwise) actually set your knee on the ground. From that position both knees should be bent at 90 degrees. If not FIX IT!!
- The front knee should never travel farther forward than the toes. Your weight should stay on your heel of your front foot. (think elevator not escalator)
- Keep your stomach tight and don't lean forward.
- If you feel out of balance make sure you step back like your feet are on two different rails of a railroad track. That way the feet are separated a little more side to side (about hip distance) This will give you a more stable base.
- Make sure your knee points straight ahead on the front leg to avoid twisting in the knee.
- The two most common errors are too short of a stance and moving forward and backward instead of up and down.
How many times?
I suppose as many as you can. When you start getting over 15 make sure you have proper form and are moving slowly. If you are then you might consider adding hand weights to make it more difficult. Remember always Quality and not Quantity.
If you have any questions about this one stop by and see me Saturdays at Baker Park, 9 am. I will help you get the technique right at Boot Camp.
**As always consult your doctor before starting an exercise program. This exercise may not be for you. I share them to spread information, please be careful always while exercising. Know your abilities and your limits. If you have any questions please ask anytime. |
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OOPS...I did it again!!
By Jeremy Biernat
About six years ago I had the misfortune of tearing a disc in my lower back while pole vaulting in college. It ended my track and field career, but it took a couple years before I would admit it. I always thought there was a way I could make it better and stronger so I could jump again. I made my body very strong. I could run faster, lift more weight, and do abdominal exercises that would make a grown man cry. The daily pain went away and I felt like I could do anything. So I picked up a pole and tried to pole vault. For a couple weeks after I was back to moving like an old man. I couldn't bend over or turn without that familiar shot of pain.
Well, I rested, and got back on my exercise program. Again, the pain left. I followed this pattern until I finally realized that, even though I feel great in every area and feel like I can take on the world, I should still avoid pole vaulting. It just picked on my particular weakness.
Here comes the oops.
I moved back up to New York from Texas to start this personal training business. I have volunteered as much time as I can spare helping out the local track team and their pole vaulters specifically. They are doing great and it has been a great change of pace for me. I get to pass on my 10+ years of pole vault wisdom on to them. They kept wanting me to demonstrate how to pole vault instead of just telling. I said I could not because of my back. They reluctantly accepted my excuse.
Well I was at the track yesterday and decided I would try to do some drills and plant a pole a little, after all "I'm stronger than I used to be." Well it went fine until about an hour later. That's when I realized, "Oops, I did it again!!"
Yep the back was a little aggravated. I was back to my nights of struggling to find a comfortable position on the bed and my days of bending awkwardly to try to pick things up or get out of the car.
I'm sharing this with you because I thought it was a little funny. Here I am a pillar of health and strength telling you about how my back hurts. I am also sharing this with you because I know there are people just like me out there. I know because I have helped a lot of them too. Usually they are a bit older when they come across this kind of problem. I want to reach out to the people who are in pain daily but don't know how to get out.
Exercise, stretching, and posture control are what got me out of my pain predicament in the beginning and they continue to be my lifeline. If I did not do these things my back would hurt ALL the time. Something for you to take away form this wonderful story about me. Always stretch, be aware of your posture, and avoid activities and positions that could compromise your weakest link. If you don't know how to do this, find someone who does. Good luck. Have fun. Be safe
P.S. I wrote this about a week and a half ago. You can stop worrying, I'm all better now.
If you ever have any questions, feel stuck, or if you're about to give up I hope you feel comfortable enough to contact me. Just email me at Jeremy@talltrainer.com or call me at (585)261-0533.
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 Extreme Makeover
The Finish
I'm just going to tease you here...
...it is amazing...
...inconceivable...
...visit the website to see the fantastic conclusion and video.
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