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Moves of the Month

Moves of the Month

Spring has made an early appearance in Toronto, making it even easier to get ready for spring series fitness events across the city. Have a goal or a specific event in mind that you would like to do? Let us know and we’ll help you train for it!

The first of many events that the IF Toronto Team will be attending this season is the Harry’s Spring Run-Off on April 9^th in High Park. Speak with your IF trainer about joining us as we work together to prepare for it!

This month we are sharing a few new moves that have quickly become favourites at the IF Toronto facility. These are variations on oldies-but-goodies, which have been spiced up to add a couple levels of difficulty.

BEAR SQUATS

This exercise is a build on the bear crawl. It combines being on all fours (in quadruped) with squats and high plank to help work on squat patterns using gravity through the transverse plane while also working on core strength and hip mobility. This is a body weight exercise.

How To: Start on all fours on the floor, with your shoulders over your hands and knees directly under your hips. Begin by walking your feet back about 8 inches. This will allow you to fully extend into plank position in the second part of the exercise. With your neck straight and chin tucked a bit, begin shifting your body weight backwards as you bend into your hips and your arms begin to extend (image 1). The goal here is to keep a neutral spine while shifting back and go no further. Now slingshot yourself forward (safely) as you straighten your legs, arriving in full high plank (image 2). Hold tension throughout the body in this position for 2 counts and begin to sink back into your hip for the second repetition.

Repeat 12 reps for 3 sets.

SHOULDER LOADED FARMER CARRY

This is a modification on the farmer carry where you hold the weights down by your side. With the modifications, this exercise still promotes stability, core strength and grip, while challenging your balance and shoulders even more. Focus helps big time in this drill!

How To: Begin by holding a strong core. Using a kettle bell instead of dumbbell, raise your arms as close to 90 degrees in front of you as possible – think elbows up, shoulders retracted. If you are struggling with this, lower the weight. It is a hard exercise and it is better to start light than wobble all over with a weight that is too heavy. This is a hard one, so just keep practicing.

Walk for 20 yards in a straight line. Repeat 3 times.

Note: There are other exercises where you can incorporate holding your weights this way to increase the challenge. Try it out while doing split squats for example.