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AUGUST 2009 In This Issue Feature Articles Motivate me: starting on the path to a healthy body weight
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Movement of the Month: By Kennedy Lodato, PRO Trainer It’s that time of year again—the Can-Fit-Pro International Fitness and Club Business Conference and Trade Show is coming to Toronto August 19-23, 2009! For the newly certified trainers, this is an opportunity to gain new knowledge and experience from what the conference has to offer! In this issue of “Movement of the Month”, I thought it would be great to introduce an old basic exercise, add a little twist to it, and then show you how it becomes an advanced functional strength exercise! In this issue, we will be performing a Stability Ball Chest Press, and then I’ll show you two progressions to take it to a whole other level!
Progression #1- Begin in the same starting position as before but instead of lowering both arms at once, simply alternate them. Progression #2- Once your client has mastered and gained the necessary core strength to lower the weights one at a time, the next step is to start in the same position but just using one dumbbell and lowering it while the other hand remains weight free. NOTE: Be sure the movement is always performed in a controlled fashion and never lock any joints. Remember that we can change the intensity of all these exercises by making small adjustments to reps, sets, and tempo. Perform three sets of 8-12 reps and rest anywhere from 30 seconds to two minutes between sets, depending on the client’s goals.
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Have your client place their head and shoulders comfortably on the stability ball, making sure that they keep a neutral spine. As far as lower body position, be sure to keep the hips neutral, knees at 90 degrees, and feet approximately shoulder-width apart facing straight forward.