Workout of the Week

Plank Walkup/Up and down plank/”machines” This week I want to shout out core strength- it is a huge component of every movement we do, in sport and in daily life, and there are many variations that can be easily done with little to no equipment.  This exercise is a variation on the traditional plank, and incorporates…

This workout is great example of a work capacity HIT. A lot of our athletes think that they should not be doing cardio if they are skiing a lot etc.. They think we don’t usually work at this high of intensity on skis, bikes, running etc.. We usually just go slow and steady. With that…

THE BARBELL BACK SQUAT…The setup and the movement Aloha ALL, Coach Ryan here to put out some tips on the “Absolutes of the Barbell Back Squat ”. My goal is to provide you, the mountain athlete with the knowledge and support to set yourself up success in gaining strength while back squatting and prevent injury. I wanted to clear the…

Shoulder mobilization, Extension! Can you do it!?

The single leg deadlift can be done so many different ways and is one of my favorite exercises for the posterior chain, ankle stability and core stability. Muscles involved in this movement predominantly include the hamstrings, glutes, and trunk musculature. This is also great for balance and motor control through the hip complex. Pictured are…

Foam Rolling- Foam rolling is beneficial and safe for most people and for those who exercise daily, it is a great idea. It is something that is sometimes overlooked at the end of a workout when we are rushing to leave class and get onto the next thing, but I can’t stress its importance enough!…

Recently Pregnant and wondering if you should continue your fitness routine? We’re here to let you know don’t wonder, just do! Everyone’s body is different but as long as your doctor approves, exercise during pregnancy is highly recommended. Going through Labor is one of the most physically challenging things a body can take on. Not…

First picture is a hip flexor stretch; arching the spine backwards provides for a negative hip angle resulting in the psoas muscle stretch. The psoas can be a culprit in lower back pain.  Second picture is a quad stretch; lying on the floor keeps a neutral hip angle resulting in an isolated quads stretch.  Use…

As we age we loose on average 10% of our ability to balance every decade.  Some of us more than others.  Their are micro muscles that don’t activate doing anything other than balancing. Here are a handful of tests and exercises to keep you on your feet for life.  Do these barefoot.  20 seconds stand…

This routine is great as an active warmup, cool down, a way to accessory movements to your workout or just when you want to add some mobility into your day! Perform 3 Rounds of the following exercises5ea x Kneeling KB Halo 5ea x 1/2 kneeling Rotations  5ea x TGU sit backs  5ea x Wtd. Shin…

Chest supported incline row is one of my go to exercises when working upper body pull movements. The addition of the bench takes away unnecessary movement and momentum that inevitably makes exercises less effective. In this case, by eliminating chest movement, we increases activation of the rhomboids and increase the force production required by the…

The WHAT:Static stretches are so last decade!!!   Got Back pain or tight hamstrings, try this mobility movement:  the Jefferson Curl. The WHY:Jefferson curls provide a low level of loading in spinal flexion, a back position rarely used in strength training but necessary for overall spinal health.  Secondly, by reaching beyond your feet/floor your hamstrings are…

This warm up emphasizes both activation & mobilization through those shoulders which is extremely important for building strength & preventing aches, pains, and injury. Show those shoulders some TLC with these moves!  5 Moves  1.) Banded pull aparts (from all angles) 2.) Banded shoulder circles 3.) Banded Rows  4.) Banded pull downs  5.) Scap pull…

VO₂ max refers to how much oxygen your body can absorb and use during exercise. The higher your VO₂ max, the higher your aerobic capacity. Oxygen is used to create ATP (adenosine triphosphate) the usable energy source for our cells. More O₂= longer cell performance= stamina= less lactic acid build up= longer, further, faster. We can…

Minimal gear – Kettlebell or dumbbell plus resistance band. This workout is designed for times when you have minimal space or gear. If you only have resistance bands you could substitute the clean and press for banded curl and press if you have long enough bands. As for the TGU if you do not have…

At Wright Training, we try to implement a decent amount of stretching into the daily workouts because stretching is just as important as strength training. Many of us who live in Teton Valley are on the go – we love to play outside in the mountains- that’s why we live here! We hike, bike, run,…

If you feel like you often have tight hamstrings this is for you! Mobility & stretching are amazing and can help with loosening up those chronically tight & stiff areas BUT we cannot forget about strengthening! Especially as we get into ski season, our bodies tend to become a bit more quad dominant. Keeping our…

Whenever we do an exercise that requires heavy use of the lats, I ask members if they are able to voluntarily contract their lats.  The STRONG majority cannot.  The latissimus dorsi is too large of a muscle that it is imperative that we can all utilize our lats when we want.  The same can be…

Workout of the Week by Coach Dr. Rebekah Donley, PT, DPT, CPI Pilates Spinal Warm Up – Over the Summer, Wright Training in Victor successfully added a Mat Pilates portion to the Friday 7am Base Fitness class. Joseph Pilates originally called his work “Contrology.” He considered this to be a body/mind/spirit approach to movement founded…

Maybe you can’t get outside. Try this! Modify as needed but this is designed with uphill mountainous terrain in mind. This is about the mindset as much as the muscular and cardiovascular effort needed to complete the 30 min effort. Go hard and test yourself! Warm Up Appropriately THEN: 3 Rounds 5x Burpee 10x Toy…