Exercise of the Week: Jack Knife

ExcelCord Jack Knife

You will need a mid-level anchoring point for this exercise. Start lying on your back with your arms and legs fully extended. Keeping your legs and arms as straight as possible, fold at the waist and simultaneously raise your arms and legs so they are perpendicular to the ground. As you reach the highest point, attempt to touch your toes before slowly returning to your starting position. This is one rep. Perform 3 sets of 10 reps. 

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Exercise of the Week: Incline Chest Press

ExcelCord Incline Chest Press

You will need a low anchoring point for this exercise. Start with feet shoulder-width apart facing away from the anchoring point holding the handles at your chest with your knuckles facing forward. Slowly push the handles on an upward diagonal as pictured above. If this is too difficult, you can also alternate arms. For added difficulty, perform on one leg maintaining good balance by keeping your core tight. We recommend 4-8 sets of 4-8 reps. 

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Exercise of the Week: Standing Hip Flexion

Standing Hip Flexion

 

Start facing away from the anchoring point with your feet shoulder-width apart in athletic stance. Keeping your core tight to maintain good posture and balance, slowly lift your knee to your chest. Return to your starting position. This is one rep. Perform 10 reps before switching legs. We recommend performing 3 sets of 10 reps on each leg. 

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Exercise of the Week: Reverse Lunge Fly

ExcelCord Reverse Lunge Fly

Start facing the anchoring point with your feet shoulder-width apart and your arms extended in front of you with your palms together. Keeping your arms extended, perform a reverse lunge. Upon landing, pull your hands back until your arms are extended to the side. While stepping forward towards the anchoring point, bring your hands back together and return to your starting position. Switch legs and repeat the exercise.

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Exercise of the Week: Platform Runner

ExcelCord Platform Runner

Start with one foot on the platform and exchange with other foot repeatedly using proper running form and posture. One repetition is complete once both feet have touched the box. We recommend performing either 2 sets of 12 reps or 3-4 sets of 8 reps. 

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Exercise of the Week: Lunge Fly

ExcelCord Lunge FlyStart facing away from the anchoring point with your feet shoulder-width apart. Extend your arms to the side grasping the handles with your palms facing away from the anchoring point. Keeping your arms extended, perform a lunge. Upon landing, bring your hands together in front of your chest. Slowly return your arms to the side and step back to the starting position. Switch legs and repeat the exercise. 

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Monday Motivation: Obstacles

MJ Monday Motivation...By Rudy C. Jones 272_A“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, through it, or work around it.” ~Michael Jordan

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Exercise of the Week: Biceps Curl

Love biceps curls but hate dumbbells? Well you’re in luck because they can easily be performed using ExcelCord

You will need a low anchoring point for this exercise. Face the anchoring point with your feet shoulder width apart. Hold the handles with your palms up and arms extended. Simultaneously bring both handles toward your chest and slowly return to your starting position to complete one rep. We recommend working your way up to 3 sets of 10 reps.

Biceps Curl

Once you are comfortable with this exercise, try performing it on one leg as pictured above. This will allow you to activate the core muscles involved with balance while strengthening your upper body. 

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Monday Motivation

This video was too crazy not to share. 

If you think your day/week is daunting, just watch this preview. If the athletes featured in it can survive the intense terrain and insane mountains on their highline expedition, chances are you can face (and conquer!) your challenges this week as well! 

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Exercise of the Week: Hamstring Curl

You might’ve done hamstring curls using a leg curl machine, but with ExcelCord you can do this exercise (and many more!) almost anywhere. So how does one perform a hamstring curl using ExcelCord? Start facing away from the anchoring point lying face down (feel free to prop up your upper body with your elbows if that’s more comfortable) with your legs straight. Slowly bring your right heel to your upper thigh before returning to your original position. Repeat with the opposite leg. This is one rep. For an added challenge, simultaneously perform the exercise with both legs. We recommend working your way up to three sets of 10 reps. 

 

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