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Discussion Starter · #1 ·
<img alt="" src="http://www.ptonthenet.com/images/exercises/n_215_lunge_frontal_with_anterior_reach/n_215_lunge_frontal_with_prog2_1.jpg" style="border:0px solid;"><br><img alt="" src="http://www.ptonthenet.com/images/exercises/n_215_lunge_frontal_with_anterior_reach/n_215_lunge_frontal_with_prog2_2.jpg" style="border:0px solid;"><br><br><b>Preparation :</b>
<ul><li>Maintain a tall posture throughout the exercise and good stability through the abdominal complex.</li>
<li>Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.</li>
</ul><br><b>Movement :</b>
<ul><li>This exercise involves a frontal plane lunge with a bilateral arm rotational reach</li>
<li>Perform a frontal plane lunge (for description – see ‘lunge – frontal’ in the exercise library)</li>
<li>In the deepest part of the lunge, overlap your hands and rotate arms around to the same side as the lunge leg (at chest height) as far as you can, maintaining balance – as shown</li>
<li>Push back to your starting position</li>
<li>Pay close attention to the video to observe the dynamics of this motion</li>
<li>The goal is to reach as far as you can within your abilities</li>
<li>TRAINERS: only allow range of motion (ROM) that can be balanced / controlled … if your client loses balance, decrease their ROM until they reach their threshold of success.</li>
</ul><img alt="" src="http://www.ptonthenet.com/images/exercises/n_86_1_arm_snatch/n_86_1_arm_snatch_1.jpg" style="border:0px solid;"><br><img alt="" src="http://www.ptonthenet.com/images/exercises/n_86_1_arm_snatch/n_86_1_arm_snatch_2.jpg" style="border:0px solid;"><br><img alt="" src="http://www.ptonthenet.com/images/exercises/n_86_1_arm_snatch/n_86_1_arm_snatch_3.jpg" style="border:0px solid;"><br><br><br><br><b>Preparation :</b>
<ul><li>Maintain good posture with shoulder blades retracted and depressed and good stability through the abdominal complex</li>
<li>Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.</li>
</ul><br><b>Movement :</b>
<ul><li>This movement involves an explosive deadlift to a upright row to a shrug</li>
<li>Begin with a very light weight as technique is crucial (approx. 10% of deadlift weight)</li>
<li>Grip the bar slightly wider than shoulder width (a ‘hook’ grip may be used) and point the elbows away from each other</li>
<li>This movement involves a quick 1 arm deadlift into an overhead throw action (however you are NOT going to release the weight)</li>
<li>Begin with a very light weight as technique is crucial (approx. 10% of 1 arm deadlift weight)</li>
<li>Stand with your feet slightly wider than shoulder width, toes pointed out slightly, looking toward the horizon (this ensures that the back remains flat)</li>
<li>Start with the dumbbell hanging towards the ground, between the legs – at the bottom of the deadlift - as shown (for description of deadlift – see ‘deadlift’ in exercise library)</li>
<li>Keeping the gaze towards the horizon, the intent is to drive the head straigt</li>
</ul><img alt="" src="http://www.ptonthenet.com/images/exercises/34_med_ball_ext_flexion_1.jpg" style="border:0px solid;"><br><img alt="" src="http://www.ptonthenet.com/images/exercises/34_med_ball_ext_flexion_2.jpg" style="border:0px solid;"><br><b>Preparation :</b>
<ul><li>Grasp a med-ball with both hands and keep elbows slightly bent.</li>
<li>Assume a squat position.</li>
</ul><br><b>Movement :</b>
<ul><li>Draw your belly button inward toward your spine.</li>
<li>From the squat position, squeeze glutes to start extending at the ankle, knee, hip and spine.</li>
<li>Flex shoulders overhead as far as can maintain neutral spine.</li>
<li>Lower to starting position, repeat as required.</li>
</ul><img alt="" src="http://www.ptonthenet.com/images/exercises/296_side_lunge_bicep_curl_1.jpg" style="border:0px solid;"><br><img alt="" src="http://www.ptonthenet.com/images/exercises/296_side_lunge_bicep_curl_2.jpg" style="border:0px solid;"><br><b>Preparation :</b>
<ul><li>Maintain good posture throughout the exercise with shoulder blades. retracted and depressed, good stability through the abdominal complex, and neutral spine angles.</li>
<li>Activate core with proper drawing in and pelvic floor contraction.</li>
</ul><br><b>Movement :</b>
<ul><li>While maintaining total body alignment, step sideways descending slowly by bending the lunge at the hips, knees, and ankles, and keeping the other leg straight in extension.</li>
<li>Keep most of your weight in the lunge leg and AVOID letting your back arch as you descend into the lunge.</li>
<li>In the deepest part of the lunge, perform a bicep curl and lower the weight slowly.</li>
<li>Use your hip and thigh muscles to push yourself up and back to the starting position.</li>
<li>Other progression: 1- inertia progression: for dumbbells, to cable, to tubing 2- Stable to Unstable: shoes on to shoes off to lunging onto an unstable surface (i.e. core-board, airex pad etc.).</li>
</ul>
 

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These remind me of some exercises I learned at a "functional fitness" workshop. Except it used resistance bands.<br><br>
Executing these kinds of movements requires balance, strength, and a lot of control.<br><br>
Have you used them with yourself or with clients, TJ -- and what has the result been?
 

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Discussion Starter · #3 ·
Both. This type of exercise is different from traditional lifting but burns more calories, elevates the HR, requires balance through a range of motion, encourages flexibility, helps muscles to learn to work in a functional range of motion and to work together. Working the muscles in a way that they could move in the real world helps to prevent injuries from everyday things like bending over to get a pot out of the dishwasher.<br><br>
Think about it: Take a bicep curl. When would you ever sit down or stand up and be completely still except for to pull up using your bicep with no movement on any other part of your body? Never. So why do we focus training that way?<br><br>
Also, many functional exercises require you to twist, turn, or move side to side. These are movements we may not do a lot in real life but they are the very movements that casue people to "tweak a muscle" or whatever.<br><br>
Functional training is my biggest soapbox of all soapboxes <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Interesting moves. Will have to try them. I went out and bought a 8# ball. Was going to buy a 12.5# ball with handles but it was more then I was wanting to spend at the time.
 

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<br>
agreed. <span style="text-decoration:underline;">except</span> I think these are the movements that most closely replicate real life
 

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Discussion Starter · #7 ·
I was trying to say that we don't do them exactly this way (as pictured) but they train us for when we have to move in a way that is unplanned or different.....thank you for clarifying <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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it's always my excuse for kicking people of that stupid crunch bench or worse yet the back extension contraption where they load on their body weight and push with their feet. AGRR! Dummy, that is why your back hurts!<br><br>
In real life, when are you EVER going to just lift up a tad like that, with your head supported. Duh!
 

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TJOCF, if you need a project for your masters degree, you should make it me! You can track my progress over the course of your program and whip me into shape! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 

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Discussion Starter · #10 ·
I have a feeling that I will need to do quite a few case studies and projects <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> I will put you on the list!
 

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Woot!!!!! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 

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Nice job, becca!<br><br>
I, for one, love to use the compound moves in many of my weight workouts as a way to <b>KICK MY AZZ</b> when the old bod needs some change-ups.<br><br>
SGH,<br>
The trainer whose DVDs I use also mentions them as 'functional drills'...the term is more user friendly compared to <i>BALLBUSTERS</i>! HA!<br><br><img alt="icon_salut.gif" src="http://files.kickrunners.com/smilies/icon_salut.gif"><br><br>
courtney,<br>
DO IT!
 

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YES!<br><br>
I need a good routine that, quite honestly, won't take me forever. I devote the majority of my workout time to swim, bike, & run in prep for this summer's tris. I know weights/strength training is good for me, but I struggle with making the time to do it, and when I do, it seems to take me forever, moving from one exercise to the next.
 

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Discussion Starter · #15 ·
I will put a workout up here on Monday.... half day at work and REALLY busy so I can get out on time <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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ToeJam, you were right. My calves are acting up now on long runs. Not quite a cramp, but a tight band across the middle of the muscle, or sometimes a golf ball size tight spot in the middle of the calf.<br><br>
Not sure if its soleus or gastroc.
 

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Good news is no pain in hips or glutes or IT band since we talked at Surf City.<br><br>
Prolly jinxed myself on that now, but so far so good.
 

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Discussion Starter · #18 ·
foam roll, foam roll, foam roll! You gotta break up the adhesions in the muscles, Cash. Foam roll the calves and follow with gentle stretching. Daily maintenance will get you past this little hiccup!
 

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Same here. I need a personal trainer to make me get my ass in shape. Sometimes I just dont know what to do or I get too lazy...
 

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These look very interesting - I hate to ask a silly question, but is there any reason I shouldn't use a weight in lieu of the ball? I'm attempting some new ab exercises as well that require a ball, but I don't currently have one so I was just thinking of using an 8 or 10lb weight.<br><br>
I suppose I could go buy one, but I'm not sure what weight to start with....
 
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