In this sequence Andrew will be demonstrating a basic mechanical squat. Note that Andrew is using a bench as a safety precaution in case he loses balance during the learning process (A) start by standing in neutral posture, place feet 20 -36 inches apart ( longer legs require the wider stance), turn toes out slightly and keep your body weight center through your feet. (B) Lower your body by bending at your knee and hips equally. Always keep neutral posture with your weight shifting towards the heels. Knees must stay as wide as your feet and always point the same direction as your toes. (C) Optimal depth will be approximately when the knees and hips are bent to 90 degrees with the Femur bone (upper leg) landing parallel to the ground. Optimal depth is not always required and should gradually be progressed too.

Plyometrics

Speed and strength are integral components of fitness found in varying degrees in virtually all athletic movements. Simply put the combination of speed and strength is power. Throughout this century and no doubt long before, jumping, bounding and hopping exercises have been used in various ways to enhance athletic performance. In recent years, this distinct method of training for power or explosiveness has been termed plyometrics.

In this demonstration Lou will be teaching a basic plyometric exercise using a 12 inch Plyo-Box. Starting from left to right , Lou will begin with his left foot on the plyo-box and his right foot on the floor. Pressing through his left foot, Lou will propel his body with sufficient force to create an adequate vertical leap. Once his right foot has elevated above the plyo-box he will exchange his left and right foot on the plyo-box. Know with the right foot bearing the weight Low will coordinate the negative acceleration for a soft and graceful landing on the other side of the plyo-box. Simply reverse this order back and forth for thirty seconds.

Now equipped with all new tools (Bosu), trainers cans now emphasize stability and balance as well strength

Core strength is a substantial component of modern day exercise routines. Is this photo Lou emphasizes core strength while performing a bent over dumbbell row.

Unilateral movements are a great way to insure to both extremities will be working equally during an exercise. Lou simply uses one leg at a time in this simple squat press machine. The challenge of this unaccustomed stimulus is impressive.