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Reblogged from trainitright  2 notes

trainitright:

Plank to push up on the exercise ball. So robotic but I had to in order to keep my core engaged. It’s not always about speed. You need to make sure you’re activating the muscles that are meant to be activated for the exercise. #trainitright #notimberlands #coach #trainer #proper #technique #activation #exercises #exerciseball #workout #gym #toronto

Reblogged from forgingthegreatestme  3 notes

forgingthegreatestme:

Me doing some Rolling Pistol Squats

This is part of the Strength portion of my gym routine. I took some time to record myself so I could post a demonstration on here.

I do these as a supplement to the Partial Range Pistol Squats. The partial range variation allows me to build strength doing the proper Pistol Squat exercise, but only for partial range of motion (the range that I can manage without falling).

This variation eliminates the mental block that comes from the fear of falling and acts as a Negative Pistol Squat, as I remain contracted and try to maintain control during the descent. Once I hit the fail point, I simply roll to my back.

Using the momentum from the roll, I use the forward roll to return to the bottom position of the Pistol Squat and attempt to push up. While I’m not strong enough to do it yet, this enables me to become familiar with the position and practice pushing through it. After my strength or balance give way, I simply roll backwards again, this time doing a full back roll to recover and go into the next squat.

It may not seem like it in this video, where in I only perform five of the twenty reps in the workout, but I made significant progress that day. My balance in the bottom position is definitely improving, I can push just slightly higher from that position than I could before, and I have much more control during the descent.

This variation is great for strength, balance, coordination, agility, mobility, and, if you’re a martial artist, practicing your back roll!