Perfecting technique

Tracie Smith-Beyak

Great response to the ‘Make a permanent change’ series. There are many individuals and families that have made sustainable changes and they are already reaping the rewards. Thanks to everyone who emailed and kept me informed.

Let’s not forget how important it is to regularly perform muscle conditioning that will increase your muscle mass, jack your metabolism, improve joint stability and decrease numerous aches and pains. This week I am starting a tough full body exercise series. I am sure everyone is familiar with classic examples of full body moves such as a burpee or jumping jack but its time to add a few more variations.

When I describe an exercise as full body I am looking for an exercise that requires several muscle groups to work simultaneously to properly execute the move. Core stability is pivotal and technique is key. This week we will look at a Loaded Rotating Squat. This exercise is designed for intermediate to advanced levels of fitness and can also be performed without weight. Individuals with a history of lower back injury should not perform this exercise without professional supervision.

Loaded Rotating Squat

Perform a 5-10 minute warm up and stretch your quadriceps, hamstrings and gluteal muscles prior to starting this set. You will need a non-slip space, a 5 -15 lb weight, good athletic shoes and appropriate workout wear that allows you to move.

It is a good idea to practice this exercise first without weight then when proficient add weigh in.

Stand ready with enough space to swing a weight and not hit anything or anyone.

Phase 1 is to stand with your feet shoulder distance apart and grasp your hands together and squat down to a 90 degree angle with your hands beside your knees. Allow your torso to rotate and your hands to drop to just outside your right knee

Phase 2 is then to stand up and rotate your hands up and across to the left side above your head

Maintain core stabilization at all times and exhale as you rotate and straighten up.

Smoothly return to Phase 1 and repeat 10 sets from right to left then change to left to right repeats.

If you can properly perform 10 reps on each side add in weight and increase to 20-30 reps each side.

Next week, we are looking at a full body exercise that is super tough on the upper body and builds stamina.

Just to let you know I am super excited to announce the opening of a my new company this February. BN Athletic Training will specialize in adult and youth personal training for athletes, sport teams, corporate groups, step down rehab and schools. The company will operate at both the Kingston, ON, Canada branch and the Grand Cayman, BWI branch. Our motto is Train. Perform. Conquer.

Kind regards,

Tracie