• What is the ‘Fit Responder’ Program?

    An easy to follow biomechanical based self movement screen to detect faulty movement patterns and areas of weakness. Simple corrective actions and exercises that can be easily performed right in the station or throughout your shift that will correct postural dysfunction, lower risk of injury, and reduce or eliminate chronic aches and pains. A comprehensive and easy to follow 10 week strength training program designed to build true strength that will allow your body to perform at the highest level while withstanding the rigors of your profession. An incredibly effective and time efficient conditioning program that will have you in the absolute best shape of your career. Surprisingly simple and effective strategies to de-stress, optimize health and feel great. Specific information on what foods to eat to energize and build your body, boost brain power and get you looking, feeling and performing great And much more....

  • Archives

  • RSS Articles

    • Machines VS Free Weights II
      Machines are bad in sports and life for that matter. If you are sitting on your butt or laying flat on your back you lost, so why do we insist on exercising that way? Life moves so we better learn to exercise that way. Try performing your current exercise routine standing.
    • Public Safety Fitness
      In the profession of public safety, Fire-Police-EMS, there lies a strange disparity between fitness/ wellness and proactive injury prevention. In my 8 plus years on the street as a Paramedic and 14 plus years of clinical sports medicine / Athletic Training I have seen countless friends and co-workers injured from activities that should have never caused inju […]
    • Not All Personal Trainers Are Created Equal
      In the medical / scientific world we test and evaluate. If we can not test all we are doing is guessing, I personally do not like to guess, and I would assume that you would rather not pay for a guess. The unfortunate fact is that most 'professional' trainers never test, they sure get you money in a hurry though!
    • 5 Fitness Truths
      Over the past 15 years I have seen a lot of gimmicks and tricks in the fitness industry. The amount of misinformation that floats around out there is scary. The flashy concepts, that have no roots in exercise science, are market to us by the pretty people.
    • Is Your Facility Ready for an Emergency?
      Is your gym or health club ready for a fitness emergency? It will happen, will you be prepared to act and follow your pre-planed emergency action plan? Is your staff current in CPR/First Aid, do they know what advice to give, or not give, when confronted with a common fitness club medical emergency?
    • The Greatest Myths in Fitness
      In every industry there lie deep dark secrets. Some are minor and inconsequential while others are scary and have wide ranging consequences. I have said in many of my past articles that the most dangerous thing possible is knowing what you know, but that you know wrong. The fitness and rehabilitation industry is no different.
    • The Do's and Do Not's of Exercise
      There are many ways to exercise safely and efficiently in the gym and at home. Yet many people continue to make the same common errors in technique, approach application of science.
    • Neck Pain: A Bowling Ball on Your Shoulders
      Many people that enter our facilities have at some time or currently are experiencing neck pain and or headaches. Todays sedentary lifestyle, computers, phones, travel all force the head and shoulders forward of the bodies center of gravity.
    • New Years Resolution Fitness Emergency
      As the fitness centers and gyms fill up this time of year with folks eager to meet their New Year goals there lurks an ominous foe. Many people jump into exercise with gusto and never take into account existing medical issues, medication side effects, and 'old injuries.'
    • "Back" to Basics-Healthy Spine
      What causes such a prevalence of lower back conditions? The answer may surprise you. Continuing research shows that most people do not have weak backs, but share in the same problems: 1) weak or inhibited lower abdominals 2) over-dominant hip flexors (too strong) 3) tight and weak lateral hip muscles 4) weak and inhibited gluteal muscles. […]

  • THE FIT RESPONDER Book

  • RSS Unknown Feed

    • An error has occurred; the feed is probably down. Try again later.

Plain as a Plank

Posted on January 5, 2009 by medic8

Alright responders, lets keep this ‘Exercise of the week’ simple.  Some of my favorite and easiest exercises are the ‘plank’ variety of abdominal and spine/pelvic variety.  Simply get into position and hold,as long as your body is still and in PERFECT posture with the glutes squeezed you are in business.  If you read the ‘Fit Responder’ book you already know that crunches and leg raises are BAD news, the plank is the answer.  Hold as long as you can remain in control of your body and keep those glutes tight.  Demonstrated is an advanced version of the plank, with are movement, to give ya a taste of where we can take the exercise.  The basic version is to simply hold(on your elbows).

Advanced plank with a reach

Advanced plank with a reach

Filed under: Uncategorized | Tagged: , , ,

« Resolution Shmezolution Food for Thought »

Leave a Reply