Mt Washington Prep Day

The quirkiest day of the Team Gloucester year is nearly upon us.

Meet at Matt’s House, 10 Woodbury St in Gloucester, next Sunday (May 24) at 7:00am. From there we will run through dogtown to Doctor’s Run, running hill repeats until we don’t. We’ll run back past Steele Derrick, swimming optional but highly recommended, and meet back at Matt’s house for food and drinks.

All are welcome, whether you’ve run the mountain or merely thought about running the mountain.

Full Body Resistance Band Workout

Resistance bands are the home exercise equipment I’d recommend you buy first.  They are inexpensive, they take almost no storage space, they travel well and they are incredibly versatile.  The sets that come with handles and door anchors are really nice, and if you have any sort of hand or wrist pain I’d recommend them.  That said, if money or, as at our house, space is a major concern the simple thera-band type bands work just fine and in some instances I like them better (because they don’t slide off your feet and don’t hurt as much if they snap back).

1. Double or Single leg Squat
Wrap the band around one leg, and cross it into x, and hold firmly.  WIth both feet on the ground, sit back as if you were going to sit in a chair, and come back standing.  Progress by first lifting the heel of your free leg and then the entire foot off the ground.

Me: Squats are awesome!  Dog: If you wanted exercise, why aren't we running in the woods?

Me: Squats are awesome!
Dog: If you wanted exercise, why aren’t we running in the woods?

2. Calf raises
Stand on the band, making sure it is firmly underneath the balls of your feet. Shoulders should be firmly on your back and core engaged.  Rise up to your toes and SLOWLY come back down.
calf-raise

3. Bicep Curls.  
Standing on the bands, hold an end in each hand.  With your upper arms fixed and your elbows as the hinge, raise your hands up towards your shoulders, and then slowly extend them all the way down. You can have the bands under one foot or both, and crossed or uncrossed, depending on how much resistance you want.
bicep2

4. Lunge to Curl
Stand with bands firmly under one foot.  Step the other foot back into a lunge while simultaneously curling your hands up to your shoulders.  With a slow, controlled movement return to standing. For increased intensity you can cross the resistance bands.
lunge-start
lunge-curl

5. Tricep Lunge
Starting in the same position as above, step back into a slight lunge.  Bend your elbows to a 90 degree angle so your the bands are lightly weighted.  Extend your hands back so your body makes a straight line from your rear foot straight through your head.  You should feel this is primarily in your triceps and between your shoulders.
tricep-lunge

6. Kneeling Hip Extension
Wrap the band firmly around one foot (for tubular bands I’d recommend crossing or looping) and kneel in table top.  Engage your cure and extend the weighted foot straight back and up, returning slowly to tabletop.

My elbows are hyperextended here - don't do this!  They should have a slight bend.

My elbows are hyperextended here – don’t do this! They should have a slight bend.

 

7. Shoulder Press
Kneel on the floor with the band wrapped under your upper legs, just below your knees.  Bring your arms out to a right angle.  This alone can be fairly intense and a good stopping point.  If it feels safe in your shoulders, raise your arms above your body.  I like to do this with the bands behind my shoulders, but if you have less open shoulders and tight chest muscles it will probably feel better with the bands in front.  I wouldn’t recommend doing this if you have any history of rotator cuff problems.
shoulder-startshoulder-press

8. Seated Fly
Sit on the ground with the band wrapped behind both feet.  Knees can be bent (more comfortable for most) or straight.  Extend your arms out and back, keeping your back straight and your core engaged.  The progression would be to pick your feet off the ground and do this in a v-sit.  Return slowly to your starting position.
seated-fly

9. Seated Row
In the same starting position as the above exercise, bend your elbows and bring your hands even with your torso in a rowing motion.  Progress the exercise by raising your feet off the ground into a v-sit.  Return slowly to your starting position.
seated-row

There are SO many ways to use these bands and this is just a very small selection, but I hope it gets you started.  As always, don’t do anything that doesn’t feel right for your body or that is contraindicated for you, and feel free to contact me with any questions.

Were you wondering why I didn't have a puppy in my face?  Taking photos = new bone.  I'm learning.

Were you wondering why I didn’t have a puppy in my face? Taking photos = new bone. I’m learning.

Jenn is a personal trainer at Manchester Athletic Club and is currently accepting new clients.  She can be reached at jbrooks@manchesterathleticclub.com.

Exercise Essentials: the 5 must-haves for a home gym that can fit in a closet

Our house is pretty small, and when the kids and dogs really get going it feels VERY small — in fact when it gets cluttered up and everyone gets nutty, it will drain the sanity right out of you. But whether your house is tiny or huge, clutter is never nice. And as any perusal of Craig’s List will show you, there is a lot of exercise equipment out there cluttering up our homes. This has started me thinking — if I had to really narrow it down, with a ruthless emphasis on versatility, efficacy, and space, what would I include in the perfect compact home gym?

For starters, I would leave the big equipment in the actual gym. Gym memberships are generally pretty affordable (particularly since many health insurance companies now cover at least part of the cost), and in return you get camaraderie, motivation, access to a huge variety of equipment and, typically, guidance in best practices for using that equipment. I’d suggest that if you are going to use something less than three times a week, or if it can only be used for a very specific purpose (weird contortionist abdominal exercise machines, I am talking about you), then it should stay in the nice big gym and out of your house. That said, there are certainly benefits to having exercise options availability at home; adherence is very importance for fitness gains, and the fewer obstacles the better the adherence is going to be. Most of us have time constraints that make it difficult to travel to a gym every time we want to work out, we don’t want our fitness to be subject to the whims of the weather half of the year, and sometimes it’s just plain nice to stay home.

With that said here are my top 5 for the perfect not-a-gym, and I’ll be following up with posts on workouts utilizing this equipment at home.

1) Resistance Bands. No question in my mind about this one. You can use resistance bands to exercise every muscle in the body, you can adjust spacing to get nearly unlimited variations of resistance, they can be used to build muscle size or endurance, and are excellent for both strength workouts and getting in some cardio. As an added bonus, they are tiny and cheap. If you get one piece of exercise equipment in your house, it should be these. You can go with the handled ones, like these, or stay even simpler and stick with the theraband type, because while the handles are nice they really aren’t necessary.

2) TRX Suspension Training System. This is the priciest thing I’ll suggest, but it is incredibly versatile, and it travels beautifully. Like the resistance bands, the TRX system can be used to train virtually every muscle system, and can be used to develop stabilization, strength, and power. It can be mounted in a doorway or around any fixed object, which means you can easily take your full workout outside on nice days.

3) Foam Roller. Many of us would love to deny it, but flexibility matters. There’s nothing glamorous about rolling out tight muscles, but if we want to keep doing the things we want to do, those muscle adhesions need to be addressed, and foam rollers are an effective and easy (if highly uncomfortable) way to do so.

4) Yoga mat. I wavered on this one making the cut, because you really don’t need a yoga mat, even for yoga. And while I do think everyone should be doing some form of yoga some of the time, if it’s not something you practice then the practicality becomes even more tenuous. That said, there is something decisive about rolling out your mat. Every time you do, it is a decision for fitness. And it is really, really nice to have a good surface to train barefoot on, which is excellent for foot and ankle strength and for balance. Since yoga mats are so compact and can be very inexpensive, I’m keeping it on the list. (Although the nicer yoga mats, like Jade mats, are indeed so very nice.)

5) Medicine Ball. Just one firm one that is 5-10% of your body weight, and really only if you have a basement or garage surface to throw it against. It’s really nice to have a wide variety of medicine balls, both hard and soft, all different weights. When I’m working with clients in the gym, I take full advantage of the selection. But for home use, just one firm one at a moderate weight will give you tons of options without taking up much space. Then when you go to the gym you can use all the different varieties.

Home Gym, the deluxe version.
I tried to be pretty ruthless on the above list. My idea was to enable everything to fit on a closet shelf, and be able to pull it out and put it away with minimal effort — the goal is to actually use everything you have! With a little more space and money, I’d add the following. These don’t necessarily fill in missing gaps, but they are nice to have and they offer you a bit more variety.

6) BOSU trainer. Okay, I’m biased. The BOSU is not quite as versatile as the other things I’ve mentioned, but I think they are really, really fun. SO FUN, guys! You get to jump on something bouncy! They are also extremely effective at developing stability, and as a trail runner I’m a fan of anything I can use to make myself more resilient on the trails, but we can all benefit from a little balance work. Get the more compact BOSU sport version for home. Nothing you’re doing is so fancy you need the full version.

7) One moderate weight kettlebell. Much like the BOSU, you don’t really need this for a good home workout, but they are fun. And just like the med ball, get one about 5-10% of your body weight and save the complex kettlebell workouts for the gym.

8) 1 indoor piece of cardio equipment. If space is a major concern, get a trainer for your road or mountain bike. If you have the space for something big and bulky, get whatever is least likely to collect dust, whether a treadmill, elliptical, or bike and being realistic about the three or more times a week guideline. Remember, the gym has *lots* of cardio equipment and most pieces are big, heavy, and require a special electrical connection.

9) TRX Riptrainer. This is a total extra, but it is a functional, fun, and generally awesome extra. The only reason we don’t have one at home is I fear my boys don’t need any more encouragement to act like ninjas, particularly not with substantial metal weaponry.

Spring Training: Strengthen Your Core

Some common factors in overuse injuries are lack of core stability, insufficient flexibility, and weak stabilization muscles leading to poor movement mechanics.  I’ve put together a workout that can help you address one of the most important factors in proper movement — core strength. If your core is weak, the rest of your muscles cannot function with maximum strength or efficiency because force can’t be transferred properly.

1. Reverse Crunch with Yoga Block
Start on your back, knees bent, with a yoga block or similarly sized object held between your legs just above the knee, shoulders firmly into the ground.  Brace your core muscles, and using the strength of your core (not momentum) contract your knees in towards your chest, bring them back down. Repeat x25.
kneeups

2. Plank (1 leg raised optional)
Keeping your shoulders firmly on your back and hips level, find your plank.  Drawing in the muscles around your abdomen to hold your hips level, lift one leg slightly off the ground. Hold for 30 seconds, repeat on the other side.
plank

3. Pendulum
Laying on your back, knees bent at a 90 degree angle and feet raised, holding a yoga block in that same position as the reverse crunch.  Brace your core, and slowly and with control drop your knees to one side, then the other, pulling up with your oblique muscles. It is important that you not feel any strain in your back when doing this.
rotate

4. 1 Leg Bridge
Lay on your back, shoulders firmly into the ground, knees bent and feet on the floor.  Lift up into a bridge, engaging your glutes, hamstring, and abdominals.  Bring one leg up, pulling your thigh towards your chest and holding a tennis ball in place. Keeping that leg in place, bring your hips down to the ground and immediately raise back up.  Repeat x25 on each side.
bridge

5. Charlie’s Angels
From a kneeling position, engage all core muscles, drawing in and bracing firmly.  Keeping the muscles strongly engage, slowly twist from side to side. Repeat x25.
charliesangels

6. Side Double Leg Lift
Lay on your side, and engage all core muscles.  Contract your obliques and lift both legs slightly up, keeping your body perpendicular to the floor.  Repeat x25 on each side.
leg lift

7. Dead Bug
Lay on your back, arms and legs extended.  Engaging all core muscles so that your spine is fully supported, bring your arms and legs up to vertical  Drop back down and repeat x25.  Do not do this exercise if you feel any strain in your back.
dead-bug

8. Seated Figure 8
From a seated position, hold a medicine ball fully extended out from you (a weight will also work.  Your daughter’s rainbow tie dye soccer ball can be called up in a photo prop pinch).  Bracing your torso with your core muscles so that the only thing moving is your arms, trace a figure eight with the ball.
figure8

9. Overhead Squat
Raising your arms overhead, drop down into a squat.  Making sure that your glutes and hamstrings are doing the bulk of the work, drive through your heels and return to standing.  For extra oomph, add a resistance band around your arms.

squat

Ryu singlet and Celtic shorts from http://www.inknburn.com .

And there you have it!  As always, do not do any exercises that you feel are not right for your body.

Jenn is a personal trainer at Manchester Athletic Club and is currently accepting new clients.  She can be reached at jbrooks@manchesterathleticclub.com.