March 26: Resistance Band Squat 

The resistance band squat row might be a mouthful, but it seriously builds strength in the back and biceps. This week’s Try it Out Tuesday Move of the Week will also challenge your core strength and stability. That’s a win-win all rolled into one move!

 

Drop it like its squat and row, row, row:

  1. Stand up tall facing anchor point in an active plank with feet shoulder width apart.
  2. Grab handles like you are holding candlesticks. Your arms will be bent, elbows at your rib cage, and feet shoulder width apart
  3. Simultaneously lower hips down and back and extend your arms toward the anchor.
  4. Squeeze glutes and extend your hips, pull hands to chest.

 

Practice your resistance band squat row to get the alignment correct. Then challenge yourself to do as many reps as possible in 60 seconds. Once you have your record, challenge yourself each week to beat it!

 

This concludes our March Try it Out Tuesday’s series. Be sure to tune in next month for more from our all-star Trainers! 

March 19: Dumbbell Single-Arm Snatch 

Your parents may have taught you not to snatch, buuuut we promise, they’ll be ok with this exception to the rule. This week’s Try it Out Move of the Week the Dumbbell Single-Arm Snatch improves shoulder single-side strength, increases explosiveness and conditioning and develops full-body coordination and power.

 

Here’s how:

  1.  Choose an appropriate weight for your dumbbell
  2. Stand up tall with feet hip to shoulder width apart; dumbbell should be directly between the middle of your feet.
  3. Hinge your hips back keeping a flat back and minimal bend in the knees. Grab the dumbbell with one hand.
  4. Drive your heels into the ground as you pull the dumbbell up. Guide the dumbbell up as if you were zipping up a sweatshirt. When the dumbbell is about chest height the dumbbell will momentarily float, at this point punch the dumbbell up to extend arm above head.
  5. Maintaining control of the weight bring the dumbbell down close to the body and lower back to the ground.

 

Be sure to stop by every Tuesday so our Trainers can help you add a new move to your fitness arsenal.

March 12: Battle Ropes

The battle ropes look like they’re only for the beasts in the club, but they really are for everyone. You can adjust the intensity by changing your stance, grip, speed, and distance from the anchor point. We love using them for HIIT workouts that not only challenge the arms, but challenge the core, legs, and back too. They work the entire body in a very short amount of time.

 

This week’s Try it Out Tuesday Move of the Week are the battle rope waves. You’ll Improve endurance, grip strength, balance and stability. Remember, our Trainers are here every Tuesday at 9 am and 5 pm to show you the ropes.

 

Here’s how:

  1. Stand facing anchor point.
  2. Grab rope with thumbs up and find an athletic position with knees soft, feet shoulder width, and chest up-right.
  3. Begin by extending your arms up and extending your hips to generate power.
  4. Maintaining athletic posture, pull the rope downward as you sit your hips back generating power through the rope.
  5. Slowly decelerate heavy ropes.

 

 

March 5: TRX® Pull-Up

Want to increase strength in the upper back, shoulders and lats? This week’s Try it Out Tuesday Move of the Week is the TRX® Pull-Up. It also prevents injury by developing muscles that support and protect the spine. Plus, it’ll improve your body weight pull-up technique. 

 

To begin:

  • Adjust the straps to the overshortened height.
  • Start seated facing the anchor point, with your arms extended above your head. 
  • Grab the handles with your hands above the shoulders and hips, knees bent and feet shoulder width apart.
  • Maintaining a braced core, pull yourself up leading the movement with back muscles.
  • Pull your chest to the handles by squeezing biceps and putting your shoulder blades into your back pocket.
  • As you lower to start position, keep shoulder stable, back flat and core braced.

trx pull up