top
Click Here to Find the Right Team Beachbody Coach for You
How To Be Fit
Family Owned and Operated Since 1995
ABOUT CONTACT SHOP
On
Facebook
On
Twitter
My
Blog
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Blog
Team Beachbody Coach Rich Dafter - Coach #1393
Click here to save $12.00 on superfood Shakeology on Home Direct
Workout of the Day
Core de Force Power Sculpt with Trainers Joel Freeman and Jericho McMatthews
Stream it for FREE
BOD and Shakeology Challenge Pack - $160.00
80 Day Obsession in Beachbody On Demand
Includes 80 Day Obsession with
Autumn Calabrese
Beachbody On Demand
Streaming Workouts
Beachbody On Demand 3 Month Membership with 14 Day Free Trial
3 Month Membership with a 14 day
FREE trial
Join Team Howtobefit and save 25% on all your Beachbody
health and fitness product purchases!

Connect with a Top Team Beachbody Coach Today for Support and Accountability
Team Beachbody Coach Rich Dafter
Rich Dafter
Coach, business owner, runner, father
Team Beachbody Coach George Penn
George Penn
Coach, entrepreneur, business owner, father
Team Beachbody Coach Ayanna Penn
Ayanna Penn
Coach, entrepreneur,
mother
Team Beachbody Coach Jessica Watters
Jessica Watters
Coach, Pilates instructor, mother
Team Beachbody Coach Robert Mainor
Robert Mainor
NYPD Officer,
Coach, father
Team Beachbody Coach Alexandria Garza Escobedo
Alexandria Garza
Coach, family doctor, mother
Team Beachbody Coach Kevin Grant
Kevin Grant
Coach, business owner, entrepreneur, father
Team Beachbody Coach Edmalia Constanza
Edmalia Constanza
Coach, yoga and CIZE
instructor and mother
Team Beachbody Coach Diane Beach
Diane Beach
Coach, business owner, mother
Team Beachbody Coach Robert Mainor
Michelle Weise
Coach, business owner, mother
Join our Facebook Groups for Support and Accountability
Healthy Eating Fitness Running

Drills For The Extremities

by Paul Scott - from OutsideOnline

Stay nimble with this foolproof, made-to-order regimen

Shoulder DipsShoulder Dips
Dips are some of the best all-around exercises for strengthening the muscles needed to stabilize yourself on a climbing wall or when wrestling a Class IV hole. Grasp two parallel rails, hop up so you're supporting your weight, slowly lower yourself until your elbows are bent 90 degrees, and then push back up. If your body weight is too much to start, have a partner assist you by lifting up on your waist or feet. Do three sets of ten to 12 reps.

Lateral LungesLateral Lunges
Pulled muscles and tendons often strike climbers when making powerful but off-balance lateral movements from hold to hold. To prevent such injuries you need to develop lateral stability. Standing with your feet shoulder-width apart, hold a medicine ball near chin height. Extend one leg out to the side and, with your torso straight, bend into a squat while bringing the medicine ball and the majority of your weight down to the extended leg. Move back to the starting position and repeat. Don't let your hips dip below your knees, and keep your back straight. Do three sets of ten to 12 reps on each side.

One-Legged Standing DipOne-Legged Standing Dip
The most common cause of knee pain is an injury to the iliotibial band, which is there to decelerate the inward movement of the leg, "like when you're coming down a steep snow field or trail in snowshoes," says Musnick. You can reduce the risk of this kind of injury by making your quads familiar with balancing heavy loads. Stand on one leg atop a knee-high bench, weight on your heel, and dip your knee in a controlled fashion until your free heel touches the ground. Keep your weight on your upper foot, your torso upright, and return to standing position. A cinch? Try holding dumbbells in each hand. Do ten to 12 repetitions with each leg.

Staggered-Stance Diagonal RowStaggered-Stance Diagonal Row
This movement imitates exactly the sort of real-life kinetic soup that exploits some miniscule yet consequential hole in your dynamic repertoire. (In other words, it prevents you from throwing out your back while, say, pulling up a tent stake.) Stand with your legs spread two to three feet apart with light dumbbells in each hand. Rotate your torso to the left, bend your left knee 90 degrees, and extend your right arm to bring your right hand outside your left foot, palm inward. Stand up while "rowing" the weight back to your opposite side. Do two to three sets of ten to 12 repetitions on each side. Staggered-Stance Diagonal Row Finish



Intro | Drills for the Core | Drills for the Extremities
back to top
Find It Fast
Shakeology

Beachbody Performance
3 Day Kickstart
Ultimate Reset
Daily Sunshine
Beachbody
Challenge Packs

Beachbody
Workout DVD's

Polar Heart Rate Monitors
SHAKEOLOGY
SUPERFOOD SHAKE
Superfood Packed Shakeology - Try It Risk Free
Save up to $15.00
Try Shakeology
Risk Free On Home Direct
BEACHBODY ON DEMAND
Beachbody On Demand Streaming Workouts
Stream every Beachbody workout for one year for just $99.00
BEACHBODY PERFORMANCE
Beachbody Performance
Beachbody Performance
Sports Performance
Supplements
3 DAY REFRESH
3 Day Refresh Kickstart
Quick Weight Loss
to Jump Start a New
Healthy Eating Lifestyle
POLAR HEART RATE MONITORS
Polar Heart Rate Monitors and Accessories
Best Deals on Polar
Heart Rate Monitors and
Accessories
Become a Team Beachbody Coach and Help Change People's Lives
» Stream 100's of Workouts
» Shakeology
» 3 Day Refresh
» Ultimate Reset
» This Weeks's Best Deals
» Free Personal Coaching
» Enter the Challenge
» Team Beachbody Blog
» Workout Programs
» Nutritional Supplements
» Watch Product Videos
» Weekly Meal Planner
» Team Beachbody Tutorial
HOTTEST SELLING DVDS
» YOUv2
» Core de Force
» Country Heat
» 3 Week Yoga Retreat
» 22 Minute Hard Corps
» Hammer and Chisel
» CIZE
» 21 Day Fix
» 21 Day Fix Extreme
» PiYo
» Insanity Max:30
» Body Beast
» Focus T25
» P90
» P90X3
» Insanity
» TurboFire
» 10 Minute Trainer
» P90X2
» P90X
» Asylum
» Brazil Butt Lift
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator
INDEX OF RESOURCES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
GET TO KNOW US
» About Howtobefit.com
» Contact Us

The mission of Team Beachbody is to motivate you and to educate you about health, fitness and nutrition and the benefits of maintaining a healthy lifestyle.
Click here to learn more about Team Beachbody Coach Rich Dafter.


back to top
© 2018 Howtobefit.com  -  Join for Free -  Beachbody On Demand  -  Be a Coach  -  Shop  -  Earnings Statement  -  About   -  Contact  -  Home