GOOD
Fitness
X
CEL
IP
“REARING” UP
SS
E
T FFIT
ITNE
FOR SPRING!
by Rhonda Catt
RHONDA CATT specializes in athletic conditioning at the professional level as well as for the weekend athlete. Rhonda encourages clients to be life-fit rather than gym-fit and believes that reducing dysfunction & improving quality of movement is the key to better performance. If you ask a female what their main goal is in regards to fitness most would likely say to lose weight. However, it’s great to hear a shift in views as many are realizing the importance of strength and power development. The mind-set of light weights and daily long cardio workouts for females to lose weight is changing. With strength and power development, we increase ease of movement and performance and reduce our
chances of injuries. It’s time those “skinny jeans” make a change toward “power jeans” and see the potential the female body has. If we put the effort into that potential instead of focusing on the look that is where the mind-set will change… for the better! Take, for example, the butt. A strong and powerful muscle but rarely trained to its potential. The ability for this muscle to
GLUTE EXERCISE #1: Cook Hip Lift 1
Lie face-up and pull one leg into the chest. This will help limit movement in the low back.
2
A tennis ball can be held between the knee and rib cage to ensure proper execution. The grounded leg is bent at 90 degrees.
3
Press through the heel as you lift.
NOTE: This movement is a great addition for glute, hamstring and torso. A cramp in the hamstring is a sign of weak glutes.
GLUTE EXERCISE #2: Dead Lift
1
10
2
Reach butt backwards; knees should have slight bend. Movement should be through the hips – not the knees. Think of a “karate chop” at the hips.
3
Groove the 2 leg and 1 leg pattern. Keep the chin tucked in. Follow the movement with your eyes.
4
Stand tall and finish movement by engaging glutes at standing position.
Place a stick (dowel or broom stick) along spine. Be sure to keep the NOTE: Using a stick will teach and groove the patstick in contact with three points tern before you add any weight. (head, upper back and tailbone) throughout entire movement.
| May/June 2012
create power, to maintain pelvic stability, reduce injuries and produce force are just some examples of why we need to get serious about glute training and stop worrying about how they fit in our jeans! The following two exercises are great methods for glute recruitment, learning a hip dominant move and reducing dominance of the quad since most people perform lunge and squat patterns but neglect the posterior chain. There are progression levels plus additional aspects of a training program that should be looked into to be successful. Seek out a qualified professional to ensure you are using the proper technique. An assessment should always be the first achievement on your list! FOR MORE INFORMATION check out www.excelfit.ca, or www.cattconditioning.com
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