Sunday, October 30, 2011

Exercise of the Week - Walk up and down



Balance on your sit bones and grabbing your legs behind your knees. You consciously maintain a submaximal contraction of your abdomen (30%) contraction. In this position you’re maintaining a neutral spine and your shoulder blades are depressed towards the spine.

You initiate the movement by tilting your pelvis forward. You will lower your body down by walking your hands down your legs. Then repeat the movement as you come back to the starting position.

See to that you maintain the form of the movement; you are focusing on your core and maintaining a submaximal contraction in your abdomen.

A note of caution this movement involves flexion of the spine, which may be contraindicated for people with lower back problems.




Frank Mapranny,
HOD Fitness,
Your Fitness club

Sunday, October 23, 2011

Exercise of the week – Bulgarian Split squat


Exercise of the week – Bulgarian Split squat

You should be standing about 2 to 3 feet in front of a flat bench with your back facing the bench. See to that the dumbbells are on the sides.

Maintaining a shoulder width stance you squat down and pick the dumbbells from the floor. Move one foot back so that your toe is resting on the flat bench. Your other foot is under you. Maintain an upright posture and look forward. Keep you head up at all times this will help in maintaining you balance.

Slowly lower your leg until you are below parallel. At this point your knee should be over your toes. You push upwards and contract the quadriceps as you extend your knee.

Performance meter – This exercise is an unilateral movement and should be performed by experienced weight lifters.




Frank Mapranny, 
HOD Fitness, 
Your Fitness club

Sunday, October 16, 2011

Exercise of the week – Low wood chopper


Stand with your side facing the weight stack. Grab the handles with both hands from the low cable pulley.  Maintaining an upright posture and soft knees through out the execution of  the movement.

You will perform a rotational movement from below your right knee and you will cut across diagonally from the right side. At the end of the movement the handle bar will be just above the head towards your left.

Please execute this exercise using your core.

Performance meter
Initiate the movement using your hips that enables you to engage the core

Keep your inner core activated.








Frank Mapranny, 
HOD Fitness, 
Your Fitness club


Sunday, October 9, 2011

Exercise of the week – Reverse glute bridge


Rest your upper back against an exercise ball and your glutes down a few inches above the floor.
Raise your hips up to form a straight line from your shoulder to your knees.
Maintain your pelvis in a neutral position when you are at the top.

Performance Meter
Use your glutes to initiate the movement
Ankles should be directly below the knees
Keep your core activated





Frank Mapranny, 
HOD Fitness, 
Your Fitness club

Monday, October 3, 2011

Exercise of the week – High Wood chopper


For this exercise you will require a cable pulley.

Stand with a comfortable stance and grab the handles from your right side with both your hands. The hands will be diagonal to your whole body and to your right. Maintaining an upright posture and soft knees you will execute the movement.

You will perform a rotational movement and you will cut across from the right side. Then move towards your left and end in front of your left knee. 

Please note that you will always maintain soft knees and execute this exercise using your core.


You can also perform this exercise using a bands, tubes, plates and dumbbell.

Frank Mapranny, 
HOD Fitness, 
Your Fitness Club