TRX training with Drew Brees

TRX for Grappling Strength

Get yourself grappling strength with this TRX circuit

• Medball atomic push up (hands on medball, feet in TRX straps) 30 sec
• Physioball TRX roll out (plank position to arm extension as many times as possible in 30 sec, feet in TRX)
• One leg squat (while holding TRX with your hands) 30 sec each leg
• Reverse row (on your back holding TRX handles) 30 sec
• Lower body rotational twist (feet in the TRX)  30 sec

Rest 2 minutes
Perform Circuit again  (after week 1 perform a 3rd rotation)


Consult a physician before beginning any exercise program

Apple Cinnamon Smoothie

1 cut up apple

1 dash of cinnamon

1 cup of ice

4 oz non-fat frozen yogurt

2 oz non-fat milk

2 oz of water

1 scoop vanilla protein powder

1 tablespoon flax seed oil

Nutrition for Injury Recovery

Consume Omega 3 Fatty Acids- Natural anti-inflammatory properties

ex: Canned tuna or salmon

Monounsaturated fat- Displace saturated and trans fat

Ex: Canola oil, walnuts, almonds, avocado, and sunflower seeds

Foods with Zinc- help speed up injury recovery

Ex: Yogurt, beans, lean meats, hummus, almonds, and fortified breakfast cereal

Red Ruby Shake

1 cup frozen Strawberry and Raspberry

1 cup of ice

4 oz non-fat frozen yogurt

3 oz non-fat milk

2 oz of water

1 tablespoon flax seed oil

Preventing lower back pain quick tips

Common Problem:  Typing on computer in bent over position for long periods of time
Solution:  Create good posture by tightening abdominal region (belly button to spine), sit on a physioball at a computer

Common Problem:  Hamstring tightness
Solution:  Dynamic flexibility before activity (High leg kicks, inch worms), static stretching directly after activity

Common Problem:  Lower back weakness
Solution:  Lying opposites, supermans, glute-ham raises, physioball lower body extensions (keep hands on ground)

Blueberry Bash

1 cup frozen blueberries

1 cup of ice

4 oz non-fat frozen yogurt
3 oz non-fat milk
2 oz of water

2 scoops vanilla protein powder

Shake of the Week 1/9

Caffeine Blast

8 oz coffee

2 cups of ice

3 oz non-fat milk

2 scoops vanilla protein powder

Shake of the Week

Peanut Butter Banana Shake

Ingredients:

1 cup non-fat milk

1 cup non-fat vanilla yogurt

1 cup of frozen banana

1 tbsp of peanut butter

1/4 cup of non-fat dry milk

1/4 cup of water

Unleash the Beast in  2012 with this Physioball Circuit


Time to dust off the physioball in the closet for the new year.


Here is a link below to an excellent program 
by Paul Goodman MS, CSCS entitled The "Core" of the Workout Should be on the Ball
http://www.nsca-lift.org/perform/Issues/0206.pdf