My Top 10 Training Exercises....#10-Plank

Do people really know the best exercises to reach their goals? If so, most are not doing them.

So I thought I would give a list of ten exercises that really "bring value" to your workout.

Coming in at #10.......

#10= The plank aka the supine bridge

In this move, you are on your forearms and toes and you hold your body off the ground isometrically.


Why it is a great choice:

Great for abs and low back.
Great for athletic populations since builds basic core strength.
Almost no risk so a great choice for people with low back issues. Since some low back pain can be lessened with a core strengthening program, this has great health implications. Even great for kids since no weights are needed.
You need no equipment.
Work up to 2 minutes- It is harder than it looks!

Toledo Beat Michigan Today

Anyone who knows me knows I love college football.

Today, Toledo beat Michigan. At Michigan.

I guess someone forgot to tell Toledo they did not have a chance vs. the Wolverines.

The Toledo coach had his players completely focused and had them execute on the next play. Don't worry about the game's outcome-just execute the next play was likely the message from the coach.

That is my message today: If you are trying to reach an athletic goal, take three steps:

1. Set the goal
2. Get advice on how to reach the goal from someone experienced and knowledgable;
3. Execute the next play.

If you follow these three steps, do not be surprised when you reach your goal even if it is a huge one.

Just like no one told Toledo they could not beat Michigan, do not let anyone tell you you cannot reach your goal.

Dynamic Flexibility

I am a strong believer in dynamic flexibility. DF requires full movement through a range of motion for a joint or joints.

DF not only helps increase mobility, it also is a great warm-up, can improve coordination and performance, and may make the athlete safer.

There is a lot of research out there supporting dynamic flexibility as a better pre-workout choice than passive stretching.

Passive stretching definitely has a place after the workout.

Fall into Poor Eating?

Research shows physical activity decreases and caloric intake increases in the fall and winter months. I have personally seen this numerous times-both personally and with people I train.

My recommendation is structure your exercise schedule and take direct action on this issue. Either work with a trainer, join a sports team or club that encourages regular attendance, or sign up for a sporting competition that requires weeks or months of training. "Trick yourself" and actually increase your activity during the fall and winter months.

This tip allows you to transform your good intentions into good actions.