Exercise of the Week - Plank Leg Raise with Dr. Mark Frisk

The Plank exercise by itself is one of my favorites. It is very safe, and it works so many important muscles.
Mark does a great job of keeping his hips up as he raises and lowers his legs. His glutes are firing as he lifts the leg and his abdominal cavity is bracing [...]

Tennis Drill - The Aussie 2 on 1

An oldie but a goodie, the Old Aussie 2 on 1 drill can get the heart rate up and provide a great physical workout for solo hitter. Watch Ashley here work out with Chucky Adams and Aaron Webster at the beautiful Riviera Country Club in Santa Monica, CA.
This is a typical morning workout [...]

Interval Exercise of the Week - Out of Seat Bike Interval

Here is Ashley Harkleroad performing an out of the seat bike interval. As you can see, you don’t have to make the interval so hard that it becomes a death march.
I have Ash going at about 70 percent of Max. The idea was to have her stretch out her leg, work [...]

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, [...]

What is “The Core”

Everyone has heard of “the core”. But what exactly does that mean? Pisanitraining’s Kritopher Shumway wrote in and gave his definition of “the core”. Enjoy this scientific description that really breaks down each element and its purpose. ENJOY!
The core consists of both intra-abdominal and external abdominal [...]

Swiss Ball One Arm Press

In a previous blog, I showed White Shadow performing the one arm press on the Bosu ball.
Here I show Rob on the Swiss Ball. Either one is fine to use, but to be honest, I like mixing it up. The hip extension differs from one another, with the Bosu [...]

White Shadow Readies for Youzny

Kendo and I arrived in D.C. late Friday night and got things cooking in the gym the following morning. A light tennis workout with Kevin Kim in the afternoon and some strength training afterwards, was all we did on Saturday. Rob was still a bit banged up from last week and his [...]

The Rest Day

Laying right next to knowing how to work hard, lies the concept, knowing how to rest. One thing my coach Lenny Preheim would always remind me was, “you have to make your hard days harder than you can imagine, and you easy days, easier than you can imagine.”
Knowing how to rest is an [...]

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 [...]

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 [...]