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Muscle Movement of the Month

Training for Water Sports and Summer Fun!

Watch the workout video Online! www. AustinFitMagazine .com

by Diane Vives, MS, CSCS | photography by Brian Fitzsimmons

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any summer sports such as water skiing, wakeboarding, and competitive stand up paddling (SUP) require the ability to remain steady on an unstable surface created by the ski or board on the water while expressing the upper body strength necessary for movement and control. For this reason— whether you are a recreational water sports enthusiast or true water sports competitor—we aim this Muscle Movement of the Month at enhancing lower body stability to control your base of support, maintain a strong body position, and execute upper body movements with purpose.

In the fitness profession, we find that even some of the most talented athletes spend a significant amount of time in their “day jobs” in sedentary positions, which creates some weakness in the hips and core muscles. Without a proper length-tension relationship at the hips for movement, it is hard to position the body for good balance and coordination. So the first exercise focuses on strengthening single hip extension to counteract the common sitting position and then challenges that stability strength with movement of the opposite leg. This is definitely an advanced stability exercise that will enhance performance.

Single Leg Hip Bridge with Opposite Knee Tuck a. Lie on your back, arms to each side, knees bent and feet flat on the ground. b. Extend the hips until shoulders, hips, and knees create a straight line. c. March the heels just below knees to find the best foot position for support and then extend one leg with light band attached to foot. d. Maintain hip extension on grounded leg, then pull heel of band-resisted foot toward same side glutes and knee toward chest. e. Repeat on same side for set of repetitions and then switch sides. Amy White, Pediatrician

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austinfitmagazine.com June 2012

June 2012 - The Outside Issue  
June 2012 - The Outside Issue  

The Outside Issue with #1 Cable Wakeboarder, Tom Fooshee, as the cover feature.

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