Archive for Equipment

Stability Ball T-spine Extension

Preparation: Knees and hips close to the stability ball with hips back toward heels. Chest and abdomen lying on the ball with both hands behind the head. Spine should be in a neutral position.

Movement: From initial position lift the upper chest, shoulders and head up off the ball. Note it is a very small motion. The goal is to get into T-spine (Thoracic Spine) extension. Thighs, hips, and abdomen should remain in contact with the ball. Slowly lower back to the start and repeat.

Benefit: Most daily activities we participate in we have a forward flexed posture. T-spine extension assists us in not only strengthening the area but helping our mobility in our upper back. If you have questions regarding this exercise please contact one of our Personal Training Staff.

ACU Mobility Ball

The ACU Mobility Ball is one of our latest soft tissue tools that we now sell in the Cordata Pro Shop.

Foam Rolling

Benefits of Foam Rolling:

  • Improves flexibility for a short duration but when done on a regular basis improves long-term flexibility.
  • Improves range of motion.
  • Evidence to suggest assists in post-activity recovery to reduce muscle tissue soreness.
  • Duration should be 20-30 seconds per muscle group for 3-5 sets.
  • Frequency should be 3-5 times per week performed on a consistent basis to achieve and maintain long-term results.
  • Can be performed prior to activity, during activity, or after activity.

Equalizer Dip

Take two Equalizers and place them side by side. Stand in between the Equalizers then bend down and grasp the foam portion of each handle. Place both feet outside the Equalizers just on the other side of the front feet. Knees are bent and the arms should be straight. Lower your body down between the equalizers
by bending the elbows. Make sure not to lower yourself down any further than 90 degrees of your upper arm. Extend your arms lifting your body back up then repeat. In this position you may if needed use your legs to assist you.

“The Stork” Outer Gluteal Activation

The “Stork” is a static hip exercise for strengthening and activating the lateral Gluteals, Gluteus Medius, Gluteuas Minimus, and the Piriformis muscles. This set of external hip rotators are responsible for abducting the leg out away from the body, rotating your leg outward, and stabilizing your femur at the hip. Non-activity and injury can cause this group to become weak which can affect the overall performance of your hip complex, affecting your gait and in some cases cause knee, hip, and lower back pain.
A static exercise like the “Stork” means that the exercise requires you to hold the position for a set duration, much the same as an isometric where the limbs and joints do not move but the muscles are contracted. The duration can be as short as 10-20 seconds to as much as 30-60 seconds depending on the prescription.
To perform the “Stork” take an inflatable balance disc, foam pad, or even a moderately firm pillow and place it against the wall. Turn sideways to the wall so that your shoulder is next to the wall with your feet about shoulder width a part. Lift the leg closest to the wall and trap the disc between your lower thigh and the wall with your leg not quite 90 degrees. Stand tall and put your wall side hand on the wall for balance. Begin by driving your body into the disc with you outside leg. Your wall side hip should not touch the wall. Keep the outside leg straight throughout with the body tall. Hold for the prescribed duration and repeat on both sides 2-3 times. Please see our BAC Personal Trainers to learn more about the “Stork”.

“Standing Donkey Kick”: Glute Activation

The Static Hip Series is called the “Donkey Kick”. The “Donkey Kick” is a static hip exercise for strengthening and activating the Gluteus Maximus and the Hamstrings. The Gluteus Maximus and the Hamstring muscles work in concert with each other to extend your hip. Extremely important muscles for gait in walking and in running. Injury and inactivity can dramatically affect the performance of these two groups which in some cases may cause modifications to gait and running mechanics, increasing the chances of injury and or pain.
A static exercise like the “Donkey Kick” means that the exercise requires you to hold the position for a set duration, much the same as an isometric where the limbs and joints do not move but the muscles are contracted. The duration can be as short as 10-20 seconds to as much as 30-60 seconds depending on the prescription.
To perform the “Donkey Kick” take a “Ballast Ball”, Stability Ball with sand material in the bottom, or a regular Stability Ball. Note that a “Ballast Ball” has a little more stability that a standard Stability ball. Pin or trap the ball at the base of a wall, a corner works even better as the ball will not roll around as much and you have a wall to stabilize and balance yourself with. Turn your back to the wall and the ball and then place the sole of one foot against the ball. Your support leg should be far enough forward, that the knee of the foot that is on the ball is slightly behind the front leg. Standing tall drive the heel of the foot on the ball into the ball. You should feel a contraction in the Gluteus Maximus and hamstrings. Hold for the prescribed duration and repeat on both sides 2-3 times. Please see our BAC Personal Trainers to learn more about the “Donkey Kick”.

Rollga foam rolling hip, back, neck

Rollga foam rolling hip, back, neck series:

Hip bridge for tissue around sacral spine.

 

 

 

 

 

 

 

 

 

 

 

 

Piriformis for tissue release in the hip rotators.

 

 

 

 

 

 

 

 

 

 

 

 

Mid-back for tissue release between the shoulder blades.

 

 

 

 

 

 

 

 

 

 

 

 

Neck for tissue release for the cervical spine.

 

 

 

 

 

 

 

 

 

 

 

 

10 to 20 rolls of each position. Pain should be less than a 4 on a scale of 1-10 (1 being no pain 10 being intense pain). These exercises can be performed on a daily basis.

The Matrix S-Drive Treadmill

“A Different Kind of Push-Pull!”

– Self-Powered
– 7% fixed grade
– Front push bar for sled push
– Sled brake with eight settings provides a true-to-life weighted sled pushing experience
– Parachute brake with 11 settings gives users the feel of real parachute resistance
– Both BAC locations
Stop by both clubs to give it a try! For instruction and demonstration please talk to one of the BAC Training Staff!

Attention smartphone users!

Attention smartphone users!  You can now download the Rollga App for your phone!! On this new app you will find the latest information on how to receive the most benefit from foam rolling with the Rollga. Video and articles right on your phone to help walk you through the process. For iphone users go to the app store and for android users go to the google store and download the Rollga free app. BAC Personal Trainers are also available to help you with the exercises as well as help you select the Rollga density level that is best for you. Get started with Rollga today with the Rollga App!!!

ACU Mobility Ball

Want to learn more about the ACU Mobility Ball that we sell in our Pro Shop?