Month: June 2016

Gym-Rat Yoga!

/ Rebekah Marcano / Leave a comment

For my clients that are more into lifting heavy and maxing out, I have found a way to sneak in yoga stretches while going for the burn!

Taking a moment to pause and check in with how the body is feeling before going into a heavy set will also make sure the muscles are working deeply instead of pushing through with momentum.

Mountain Pose on Leg Press

Before a set of leg press, take a moment to stretch arms overhead in Y shape. Use upper back muscles to pull down shoulders and take a moment to stretch and breathe. Lower arms back down and continue with set of leg press.

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photo by @luzcanons

 

Figure 4 on Leg press “The Kozak”

This is one of my favorite  hip stretches created by one of my engineer clients who loves to invent new ways to approach challenges. Brainstorming during a session we came up with ways to use gentle  weight bearing machines and dumbbells to increase hip range of motion.

With a light weight cross one leg over other leg. Take a moment to pause.

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photo by @luzcanons

Slowly start to bend supporting leg as far as your body allows. One side may be different than another. Do not force your body into a position, instead just notice the range of motion knowing every day is different. Hold for 10-30 seconds and then switch sides.

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photo by @luzcanons

 

 

 

 

Efficient Executive Workout

/ Rebekah Marcano / Leave a comment
 

Time, efficiency and results are important when designing workouts for busy executives! Here is a quick circuit workout with one station!

With each exercise:

  • Take a moment to focus on the muscle you are working
  • Listen to your body, if you are feeling sensations of gripping or spasms in muscles or aching in joints stop!
  • Start with a lighter weight and build to heavier: pace yourself then push yourself safely

Seated Lat Pull Down (Inside grip)

Plant feet firmly into ground. Tighten core. Slowly lower weight towards shoulders and return to start position.

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(photo by @luzcannons)

Plank on Bench

Plant forearms on bench shoulder width apart. Press forearms away from bench activating upper back muscles. Tighten abdominals.

 

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(photo by @luzcannons)

Standing Pull Down 

Stand in squat position anchoring lower body and tightening abdominals. With inside grip lower arms down to shoulders keeping lower body still then return arms to straight position.

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(photo by @luzcannons)

 

Lunge hold with opposite arm reach 

With one leg forward in static lunge position, reach opposite arm up for upper body pull down.

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(photo by @luzcannons)