Monday Motivation: Shortcuts

“There are no shortcuts to any place worth going.” ~Beverly Sills

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Exercise of the Week: Chest Press

Our Exercise of the Week is the Chest Press. As you may have guessed from the name, this exercise targets the chest muscles, but it also works the shoulders and triceps (and core if you perform the more challenging version mentioned at the bottom). 

Chest Press

How To: You will need a mid-level (around waist-height) anchoring point for this exercise. Start facing away from the anchoring point with your feet shoulder-width apart and the handles against your chest with your knuckles facing forward. Slowly push the handles forward until your arms are fully extended (if that’s too difficult you can also alternate one arm at a time). Return to the starting position. That is one rep. We recommend working your way up to three sets of 10 reps. 

For an added challenge, perform this exercise while balancing on one leg (as pictured above). Remember to engage the core to help maintain your balance. For an additional challenge, attach resistance to your feet (using the ExcelCord heel harnesses and a low attachment point).

 

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Monday Motivation: Choice vs. Chance

“It is by choice and not by chances that we change our circumstances.” ~Nadia Sahari 

In the spirit of that quote, here’s a short article about Steven Adams’ surprising journey from troubled New Zealand youth to NBA draft pick (and one who received a $2.3 million signing bonus, no less). http://www.stuff.co.nz/sport/opinion/8859035/Hoop-dream-comes-true-for-Steven-Adams

Do you believe in fate/destiny or free will (or some combination of both)? 

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Exercise of the Week: Push-Up Side Plank

As you may know, at PCS we’re rather fond of combination exercises (who could forget one of our favorites, the killer ExcelCord Plank Leg Lift?). Today’s exercise combines two simple exercises into one slightly more complicated and much more difficult (and effective!) workout. Start in push-up position with your core tight. Perform one push-up. Once you return to your starting position, rotate to the side so your left arm is raised to the ceiling and your core is facing the side wall. Your feet should be staggered with the left foot slightly in front of the right. Hold for two seconds before returning to the starting position and performing another push-up. Repeat on the opposite side. This is one rep. Start with one set of four reps and work your way up to two sets of eight reps.

From Exercise.About.com

From Health.com

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Monday Motivation: Fundamentals

Fundamentals. Ursinus vs. Haverford 3-26-10...Photo By Rudy C. Jones 215_A

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Exercise of the Week: High Knees

Most of you probably already know how to do high knees (they’re pretty self-explanatory). But there are two things you should focus on to make them the most effective. First, make sure you are keeping your core tight and swinging your arms as if you were running. This will also help with your posture. Second, try to bring your ankle up and over your knee; when you’re tired or performing the exercise to quickly it’s easy to fail to bring your knees as high as they can go. Really check yourself to make sure you’re not just running in place but rather performing actual high knees.

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Tuesday Trivia

What is the significance of the name Larry Starr in the history of MLB?

We’ll update this post with the answer tonight. 

Answer: Larry Starr was the first certified athletic trainer in Major League Baseball (in 1971). We had the pleasure of meeting him last week and he’s extremely knowledgeable about baseball and athletic training (and he’s also very nice!). 

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Monday Motivation: Find Your Greatness

Since this blog is called “On the Path to Greatness” we thought this video was very appropriate. Have you found your greatness? 

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An Ode to Baseball Dads (Happy Father’s Day!)

Father'sDayOde1

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Exercise of the Week: Toe Touch

Toe Touch AOur Exercise of the Week is the Toe Touch. Start lying with your back flat on the ground, arms and legs raised so they form a 90 degree angle with the ground as pictured above. As always, the cords should be taut. 

Keeping your core tight, slowly “crunch up” to touch your toes (or as close as you can get to touching your toes) as pictured below. Return to the starting position. This is one rep. We recommend starting with two sets of 10 reps and working your way up to two sets of 15-20 reps. For added intensity, perform this exercise holding a medicine ball. Toe Touch B

 

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