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Your Personal Best Training Studio
4102-E South Staples
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com
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  1. TRX Exercises

    TRX Crunch/Mountain Climber

     

    Kneel facing away from anchor point, feet in foot cradles, hands aligned beneath shoulders. Lift knees off ground and come into plank position. Raising hips slightly, bring knees toward chest. Maintain body alignment as you return to fully extended start position. For mountain climber variation, alternate legs while maintaining equal pressure through both foot cradles. Modifications: Perform from forearms to increase stability of exercise. Once perfect form is maintained, increase speed of concentric and/or eccentric actions.

    TRX Kneeling Oblique Roll-Out

    Kneel facing away from anchor, hands on handles, body upright. Turn lower body to “10 o’clock” or “2 o’clock” position; upper body faces front. Slowly drive arms up and lean forward from knees, keeping core engaged. Do not roll out so far that you put unnecessary stress on shoulders or break alignment at hip—keep work in core. Return to start position, maintaining body alignment.

    Modifications: Face front to target rectus abdominis, or stand to increase challenge. As you progress, increase range of motion, and experiment with speed.

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  2. Semi Group Training Workout

    At Your Personal Best Training Studio, many of our clients enjoy training in small groups of 3 – 6 people. These small groups we call a SEMIs and typically run from 40 minutes to 1 hour. With over 11 weekly SEMI groups to choose from, workouts are divided into 20 minute segments that include strength and cardiovascular training.
    Our focus is to help clients build stamina, and strength, as well as core stability. A warm-up is a MUST before starting with this routine and stretching afterwards if you want to get the best results.
    A variety of three workouts at a set skill level each month will be performed repeatedly to gain measurable results. Clients who stay with us will experience “periodization”  through the course of a year in order to help them reach and maintain their Personal Best!
    Regardless of the time of year decide to join a group; we will choose, modify and progress exercises according to the fitness level of each clients.
    SAMPLE SEMI CIRCUIT 1:
    ·         Pushups from knees – Keep shoulders down and belly button draw in.
    ·         Bodyweight squats – Keep head up and shoulders back. No bending over at the waist.
    ·         Jumping Jacks – Stay light on the feet.
    ·         Opposite Arm Opposite Leg Raise – Take arm out at an angle a bit, squeeze butt, and keep belly button drawn in.
    SAMPLE SEMI CIRCUIT 2:
    ·         Lateral Bag Kick with bar – Option to hang on to lightweight body bar for support.
    ·         Bridge (Plank) on elbows – Draw belly button in and keep head and shoulders relaxed.
    ·         Standing Chest Press with Cables – Stagger the feet for better support and draw the belly button in to stabilize.
    ·         Squat with Supra Band – Keep head up, elbows high, and shoulders back. No bending over at the waist.
    SAMPLE SEMI CIRCUIT 3:
    ·         Jump Rope (side to side) – Stay light on the feet
    ·         Cable Lat Pull downs – Keep palms facing down or in, relax the head, squeeze butt, and keep belly button draw in.  
    ·         Banded Ankle Walks – Stick butt out a bit to target glutes more. Keep head and shoulders up.
    ·         Belly Blaster – Draw belly button in and keep head and shoulders relaxed.

    “Like” us on Facebook and receive a 1/2 OFF Coupon for a Body Composition and Fitness Analysis!

  3. Semi Group Training Workout 1

    At Your Personal Best Training Studio, many of our clients enjoy training in small groups of 2 -4 people called SEMIs. These workouts are typically divided into 20 minute segments and may run from 30 minutes to one hour.
    Workout week 1 focuses on building stamina, strength, as well as core stability. You must warm-up before starting with this routine and stretch afterwards if you want to get the best results.
    Workout 1 will be performed 3 x before we progress our clients to workout 2. Starting with 15-20 reps of each exercise moving we will move from one to the next with minimal rest between exercises (by minimal we mean 2-3 seconds). After one full circuit is complete, an optional rest for 60 seconds is included then circuit is repeated two more times.
    The first 6 exercises are more of a warm up or where we start beginners. The last 6 are for intermediates to advanced clients. We choose and progress exercises according to the fitness level of our clients.
    SEMI CIRCUIT 1:
    • Pushups from knees – Keep shoulders down and belly button draw in.
    • Bodyweight squats – Keep head up and shoulders back. No bending over at the waist.
    • Jumping Jacks – Stay light on the feet.
    • Opposite Arm Opposite Leg Raise – Take arm out at an angle a bit, squeeze butt, and keep belly button drawn in.
    SEMI CIRCUIT 2:
    • Lateral Bag Kick with bar – Option to hang on to lightweight body bar for support.
    • Bridge (Plank) on elbows – Draw belly button in and keep head and shoulders relaxed.
    • Standing Chest Press with Cables – Stagger the feet for better support and draw the belly button in to stabilize.
    • Squat with Supra Band – Keep head up, elbows high, and shoulders back. No bending over at the waist.
    SEMI CIRCUIT 3:
    • Jump Rope (side to side) – Stay light on the feet
    • Cable Lat Pull downs – Keep palms facing down or in, relax the head, squeeze butt, and keep belly button draw in.  
    • Banded Ankle Walks – Stick butt out a bit to target glutes more. Keep head and shoulders up.
    • Belly Blaster – Draw belly button in and keep head and shoulders relaxed.

    “Like” us on Facebook and receive a 1/2 OFF Coupon for a Body Composition and Fitness Analysis!


Your Personal Best Location
Your Personal Best Training Studio
Guaranteed Results!!!
4102-E South Staples
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com