Adaptnyc Fitness

Hanging Leg Raise

Hanging Leg Raise

Hanging Leg Raise – This exercise is generally considered a more advanced core exercise. When performed with a double pronated grip from a high bar, and the feet drawn all the way up to the bar, it challenges the grip, latissimus dorsi, rectus abdominus, and hip flexors. Setup: This movement can be performed hanging fromRead more about Hanging Leg Raise[…]

Weighted Side Bend

Weighted Side Bend

Weighted Side Bend Note:  Please take note of the SMALL degree of lateral bending of the spine here.  Also, the emphasis is on slightly raising the rib cage on one side, as opposed to bending from the lumbar spine (lower back).  The risk reward (injury/excess wear & tear vs. training benefit) simply does not supportRead more about Weighted Side Bend[…]

Dragon Hold

Dragon Hold

VIDEO: A demo of the Flag exercise performed for repetitions. The length of hold can vary; even performing one long hold, as in a plank, is an acceptable approach too. Flag -This bodyweight exercise was a favorite of Bruce Lee’s. That alone makes it certified bad ass. Follow our instruction for progressions and Enter theRead more about Dragon Hold[…]

Band Resisted Core Strength/Stability

Band Resisted Core Strength/Stability

VIDEO: A demo of Anti-Rotational work using band resistance. Note the cadence (clear definite holds in the extended position), stance, and soft knee position. Band Resisted Anti-Rotation – Anti-Rotation (High, Middle, Low)- This exercise will stress a large percentage of the body’s smaller stabilizing muscles, from the hip rotators up through the obliques and spinalRead more about Band Resisted Core Strength/Stability[…]

Plank Variations

Plank Variations

VIDEO: A brief demo of Side Plank variations, flowing from lowest diffficulty level to advanced. Front Plank Hold – This is one of the basic movements/poses employeed to asses and begin to improve torso stabiloity and strength .he front plank specifically trains the abdominal musculature to resist spnal extension. By changing body position relative toRead more about Plank Variations[…]

Supine Plank Hold

Supine Plank Hold

Setup: Place hands as shown directly underneath your sacrum (bony area in the small of your back). Lie flat once your hands are comfortably situated in the correct position. Execution: Brace your abdominal wall, maintaining neutral lumbar and thoracic spinal alignment. Using the hips as your pivot point (NO Curling or Crunching movements of theRead more about Supine Plank Hold[…]