One Legged Bridge - Hamstrings and Glutes

Macy Van Alstyne from Fernandina Beach, Fl shows PT.COM one his favorite core and leg exercises.
Macy utilizes a mat and a bosu ball to do this exercise. You do not need a bosu, but it does add some resistance by making the surface your foot lies on, unstable. A stability disc, [...]

The Lateral Step Up

The lateral step up is a safe exercise that targets your hips, core, lower back, and glutes. I like this exercise because it works on balance and single leg training. The more I do of the single leg training, the more I like it. I like this exercise also because [...]

Swiss Ball Elevated Split Squat

Here is Macy Van Alstyne, NASM CPT, demonstrating one of my favorite exercises for developing leg strength and endurance.
As you can see in the video, Macy really has to be balanced in order to execute the movement pattern and gets a nice range of motion because of the swiss ball.
This exercise targets your glutes, [...]

Agility Drill of the Week - Lateral Bosu Ball Shuffle

I posted this exercise before of White Shadow performing this agility drill. I like this one so much, I thought I’d post it again, but this time with my partner, Vin Miller of Natural Bias.com, performing it.
Vin was an avid and successful ski racer, and as you can see here, he has [...]

Single Leg Wall Squat

I had an opportunity to spend some time with local trainer, Macy Van Alstyne, CPT, NASM. Macy had some great ideas that he shared with me, and I was fortunate to video tape some excellent exercises that will not only help athletes, but everyone who’s goal it is to achieve optimal [...]

Continuous Platform Jumps

There are many ways to get faster and one of them is by performing different types of plyometrics. Plyometrics is defined as “a type of exercise using explosive movements to develop muscular power, esp. bounding, hopping, and jumping.”
I like having some of my more advanced clients perform about 20 to 30 [...]

Med Ball Chest Pass - Huge for Pushing Power!

Here is Ashley Kitchen of Hilton Head, SC, training in my personal training studio in Amelia Island, FL.
This exercise is one of my favorite power maneuvers for developing pushing power. It’s simple and very effective.
As you can see, I have Ash on her knees so that we [...]

Swiss Ball Hamstring Curl

This one, I have to admit, has been inspired by my torn hamstring. There is no doubt in my mind that I tore it because of a heavy imbalance in my legs. My glutes and quads have been plenty strong, but my hamstrings I feel have been lacking in strength.
Here [...]

Exercise of the Week - Chest Press - Standing Cable

Here ya go folks, one of the best, functional exercises that you can do for your pushing muscles. This exercise will work your core, chest, back and legs…so needless to say you get a lot of bang for you buck here…only problem is that you do need some special equipment for [...]

20 second Uphill Sprint Interval

I love the treadmill. Always have, Always will.
The treadmill is a perfectly flat surface with a softer landing material than concrete. It’s smooth to run on, and doesn’t have any varying undulations that may cause injury. The programmer can set the incline to resemble a steep mountain [...]