Monthly Archives: January 2014

Personal Trainer Portland | Great Butt Exercises | Simple Moves

Everyone wants to have a nice looking backside, so here are simple moves you can do at the gym with your workout buddy, by yourself or with your professional personal trainer Portland motivator. Here is a list of 7 exercises you can do to help shape that butt!

1. Straight Leg Deadlifts – this takes some time to get, but with practice you can do it.
2. Step-Ups – You will need a 12, 16 or 18 inch platform to step up on. I would recommend starting out with your body weight and then progressing with external dumbbell weight.
3. Single leg Squat Jumps – You are balancing on leg and then hopping laterally to the other. If you tend to have weak ankles or are recovering from any knee issues, stick to just balancing on leg and do a simple squat.
4. Stability Ball Hamstring Curls – You can do this with one or both legs.
5. Kettle Bell Swings with a Mini Squat – make sure you are using your legs on not your entire lower, middle and upper back to move the weight up.
6. Lateral Steps using Ankle Tubing – this is going to work your abductors to really strengthen and tighten those outer thigh/hip muscles.
7. Single Leg Squat from a Bench or Chair – You want to squat up with one leg from a chair or bench and then back down.

You can always modify these exercises to adjust to fitness levels, so be safe and have fun.

Agility Hurdles | Portland Personal Trainer | Plyometrics

One of the best ways to really hone your skills on the field is to practice the smaller movements that are going to make you more agile and therefore, quicker with power. The use of agility ladders and hurdles can be some of the best fundamental types of exercises you can do, because just those small movement patterns can make or break a football play, a quick soccer move, getting caught stealing or leading off at first base or just making quick moves in basketball. In addition, this helps strengthen those small stabilization muscles that need to fire upon request when making those small angle moves or mini hops to catch that ball.
If you are working with a fitness coach, athletic trainer or Portland personal trainer, ask them about incorporating these types of movement patterns into your existing routine. In addition, some of these exercises can be accomplished with just simple cones laid out on the ground and going through different movements for periods of times and sets.

Personal Trainer Portland Oregon | Patella Tracking Syndrome | Exercises for Home

If you have ever gone up from a chair and you felt your knee cap click or snap, then this could be your problem. What we recommend is going to your Orthopedic Medical Doctor and have them evaluate what is going on and they will be able to tell you with certainty if this is your problem or not.

If they say it is, then they are going to recommend that you go to physical therapy, which a wise choice. The exercises, stretches and massage that you are going to learn from them can be implemented at home, which will make or break your recovery.

It is great when you go physical therapy, because all of the exercises are already planned out and you are forced to them or get massaged while the therapists is there. If you are not sticking to the exercises at home, then you need to find a way for them to get completed. One way is to seek a fitness professional or Portland personal trainer in your area. Most importantly, you need to take your exercise prescription that your physical therapist and physician gave you so they know exactly what they need to focus on and what to avoid.

Some of the exercises that you are going to be doing:

  1. 45 degree angle squat or isometric squat with no shoes on. The reason you will do this is because you need to strengthen the inner medial quadriceps muscle, which tends to become weak with most people.
  2. Abduction movement to both left and right side with a resistance tubing. So basically, you are moving side to side with this band in order to strengthen the medial gluteus muscles, which also will become weak
  3. Stretching and massaging the IT or Iliotibial Band, which will become tight and create a force that will cause your patella to get off track, which can result in that clicking noise.
  4. Riding the upright or recumbent bike