In this workout, dumbbells are added to many of the flexion-based exercises we have been incorporating, such as crunches, leg raises, knee to chest, and several others. To target the muscles in this plane of motion, we will be loading the exercises bilaterally (both sides) to target hip, spinal,...

These core calisthenics exercises use concentric and eccentric resistance training, moving in and out of positions with bodyweight as resistance. Experience some traditional core exercises such as crunches, knee to chest, and the criss-cross, followed by seated hip exercises to bring about flexi...

Day 2 is designed to integrate many of the isometrics from Day One into integrated joint positions. As we move to achieve the posture, notice any areas that you may feel are limited or tight. It is natural for weaker muscles to rely on stronger muscles to do their job, but as our muscles become...

In this full week of trunk flexion workouts, we will visit isolated isometric joint positions in the sagittal plane, at the hip, shoulder, and spine. As we begin our week, it is important that all our muscles are activated and responsive. For this reason, we are starting with isometrics.

Isome...

Today is my most favorite. The stability ball is the best tool to work your core, due to its curved shape. However, we will be working to stabilize and balance in this workout, placing more workload on our neuromuscular system.

This workout starts on the ground, with the ball used as a suppo...

In this workout, dumbbells are added to many of the rotation exercises we have been using such as crunches, bridges, quadruped, and several others. Many times, only one side will be loaded so the contralateral side has to stabilize to perform the activity.

Next, experience some interesting vari...

Day 2 is all about integration. Using many of the techniques and positions from Day 1, we will be moving through some positional isometrics with multiple joints. As we move to achieve the posture, notice any areas that you may feel are limited or tight. It is natural for weaker muscles to rely...

Welcome to a full week of trunk rotation workouts. In mechanics, we call this the transverse plane. As we begin our week, it is important that all our muscles are activated and responsive. For this reason, we are starting with isometrics!

Isometrics can improve range of motion, reduce pain, a...

The knee joint is often injured in sports. With the hip and trunk sitting above it and the foot, ankle below, the knee often has to pick up motions that it is not designed to do, such as excessive rotation and lateral motion. Some of the most common injuries to the knee in pickleball include P...

Warm-Ups should be a scaled-down version of what you are getting ready to do, and cool-downs should ensure that your muscles are still communicating well with your central nervous system, as you bring your energy back to homeostasis. For this reason, I have chosen some of my favorite mobility-st...

This bodyweight Pilates Mat routine is designed to target mid-lower back pain using some classic exercises with a therapeutic twist. Begin with spinal stabilization exercises for the hip flexors and transverse abdominis and move into a mobility practice for lumbar extension using the sponge bal...

In this Yoga-inspired strength training routine, practice maintaining several multi-joint positions while under the influence of external resistance.

The dumbbells are used strategically to challenge many postural muscles as they work to counter the joint action. The Yoga Strap will be used a...

This is the final day of the Ignite Challenge and we are focused on longer sets, or supersets, for hamstrings and glutes. These will allow us to keep our muscles under tension for longer periods at a time to optimize muscle growth. This workout will also target associated trunk muscles that wil...

Day 11 of the Ignite Challenge focuses on the upper body with concentric, eccentric, and isometric muscle contractions using an antagonist / opposing exercise format. As we move through the routine, we will be using dumbbells and Therabands with high repetitions. A chair will be incorporated in...

Day nine is all about the upper body, and a recovery day from Monday. The focus for today is to challenge the biceps, triceps, and shoulders. I have put together a full circuit format to be done twice in its entirety. Exercises are designed as bicep-tricep-shoulder format to allow for adequate...

Day four takes us back to upper training, allowing us to rest our lower body. The focus today is to challenge the chest muscles and its associated shoulder and triceps muscles. These perform many pushing movements with the arms and torso. This routine begins with some crucial isometrics to act...

Day three of the Ignite Challenge is designed to work the gluteal and hamstring muscles of the lower body and its associated trunk muscles that perform extension movements. We will be focused on variations of hip extension, forward bends, RDLs, and side leg raises using bodyweight, thigh bands a...

Day two is an upper body workout so that we can rest from Monday. The focus today is to challenge the large muscles of the back and its associated shoulder and biceps muscles that perform pulling movements with the arms and torso. We will be focused on variations of rowing, pulldown, and exten...

In this superset workout, we are pairing antagonists biceps and triceps in back-to-back sets. Using dumbbells, experience a variety of repetition cadences and isometric holds to improve muscle responsiveness. As we place these elbow muscles through a strategic amount of stress, the goal is to l...

The idea of a Posterior Chain refers to the structures at the back of the leg and the spine. These muscles keep us upright and tend to reduce our chance of injury. The main muscles that make up the Posterior Chain are the calf muscles, hamstrings, gluteus maximi, latissimus dorsi and the erecto...

Day 5 of the Muscle Construction Challenge is a full body workout involving multiple joints using dumbbells and a thigh band to recruit as much muscle as possible within each rep. We will be performing five combinations to work the upper and lower body plus some core exercises. I suggest having...

Day 4 of the Muscle Construction Challenge is an upper body workout involving multiple joints while we target the bicep, tricep, and abdominal regions using dumbbells to recruit as much muscle as possible within each rep. This workout begins with an isometric core warm-up, then moves into a super...

Day 3 of the Muscle Construction Challenge is another lower body workout involving multiple joints while we target the gluteal and hip regions using dumbbells and a thigh band to recruit as much muscle as possible within each rep.

This workout begins with a short warm-up, followed by a gluteal ...

Day 2 of the Muscle Construction Challenge is an upper body workout involving multiple joints while we target the back, chest, and shoulder regions using dumbbells to recruit as much muscle as possible within each rep. This workout begins with a short warm-up, then moves into a superset format wi...