Exercise of the Month: Hip Bridge

 Exercise of the Month

By William Parker, CSCS

Athletic Performance Center

December – Hip Bridge

            Maintaining muscular balance is one of the main aspects in helping to reduce the risk of injuries through resistance training.  A common weak area is the posterior chain, which is the linking of muscles on the back side of a person’s body.  Examples include: calves, hamstrings, gluteus, erector spinae, and rhomboids.  The Hip Bridge is a good exercise to help strengthen one’s hamstrings and gluteus. 

            To perform a Hip Bridge, you will start by lying on the ground with your knees straight and heels resting on a solid and elevated surface (like a step or box about 6”-12” high) as in picture #1.  Next, you will tighten your hamstrings and gluteus to lift your hips as high as you can, pausing at the top.  Finally, return your hips back to the ground and repeat this movement 15-20 times for 2 sets.  To add difficulty, you can use an unstable surface (like a stability ball) to place your heels on.  This will challenge your balance/stabilizing muscles.  

Athlete of the Month: Steve Mitchell

Athlete of the Month: Steve Mitchell

Pictured above is Steve Mitchell, who recently completed the Marine Corps Marathon in honor of his son. Here's what he had to say about it:

" 'Unleashing My Potential'

This photo was taken just under the bridge 300 yards from the hill to the Iwo Jima Memorial and the finish line.  26 miles under my shoes.  I finished in 5:50:41. 

Thanks to Jaime, Abby, Dr. Kevin Logel and the staff on site at APC I was able to complete this marathon in honor of my son, Captain Seth Mitchell, USMC.  Seth ran the MCM in 2001.  Seth was KIA in Afghanistan on 10/26/2009.  Seth had a steel determination to realize his dream of piloting a Cobra helicopter to support Marine ground troops. 

Through his will, the grace of God and the precise skills of the APC I was able to complete the 35th Marine Corp Marathon. 

Thank you all.

Respectfully and sincerely,

Steve Mitchell "





Steve,

Jaime, Abby, Dr. Logel, and all of us at APC are very proud to have been a part of your success in the MCM. Thanks for choosing us, and "Thumbs Up!" to you!

APC Congratulates Kaitlyn OShea

 

Kaitlyn OShea signed a National Letter of Intent to play softball for George Washington University on Wednesday, 11/10/10.  This is a great accomplishment and exciting time for her and her family as well as the Leesville High School Pride Softball Family.

 

Says Coach Suzanne Tadlock, "Her teammates, teachers, coaches, family and friends in her past and present are all a part of this accomplishment.  It is a culmination and the ups and downs, adversities and successes that has led to this moment."

 

The Sports Performance Specialists and all of us at APC are proud to be working with you and your team, and wish you all the best of luck in the future!

 

Way to go Kaitlyn!!!!

Bootcamp Fitness Trends for 2011

Bootcamp Fitness Trends for 2011




According to a recent study by the American College of Sports Medicine featured in USA Today, Bootcamp style training will be taking the fitness world by storm in 2011.

For cardiovascular fitness, strength and flexibility gains, and core stability, it’s hard to beat; not to mention turning excess pounds into lean mass:

For over four years, the Certified Strength and Conditioning Specialists at APC have been at the forefront of effective Bootcamp style program design. Our Adult Bootcamp packs a powerhouse of fitness and performance tools into a quick and intense program that can have you out the door in an hour, and in peak condition in a matter of weeks.

Adult Bootcamp meets Monday, Wednesday, and Friday in 2 sessions, from 6-7am and from 9-10am, and for those looking for additional core work and flexibility training, our Adult Bootcamp also includes a Pilates mat class on Tuesdays from 9-10am at no additional charge. Careful program design ensures that you’ll have a new and challenging workout every time!

Still not enough? Join our Adult Bootcamp class and get the Workout of the Day any time you want, Monday through Friday from 7am-4pm. You’ll have full access to our 22,000 square-foot elite training facility all week!

We’re so sure you’ll get the best workouts of your life with us at APC that we’ll give you a full week to try it, FREE.

Don’t wait for the New Year to meet and exceed your fitness goals.

Get started today!