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Benefits of The Power Wheel – Innovative Results Fitness Coach Writes His Perspective With Six Power Wheel Exercises

July 11, 2016 by IR Staff 2 Comments

Mark Elmasry Demonstrates the Power Wheel glute bridge.

By Mark Elmasry

When you activate small and large muscle groups by using body weight with slow movements or isometrics, but what about a way to dynamically activate the most important muscle groups?

There is always a way to simplify and regress the basic activation drills, but how do we progress and add difficulty to any of those exercises?

Meet the Power Wheel.

The Power Wheel is a great tool that every body shape and size can use. It is a safe piece of equipment to use for exercise where we can minimize the risk of injury. If there exercise exacerbates certain potentially injurious movements, all the subject has to do is stop, without dropping any dangerous amount of weights or any bulky gym equipment.

Six Power Wheel Exercises

Most important highlighted feature of this tool is that it pin points specific postural muscle groups statically or dynamically in such a short period of time. You want an exercise tool that will shred your abs and tone your entire body with just a short 5 – 10 minute workout a few times a week; well you have to include the power wheel.

power wheelThe power wheel can regress a dead-lift to just a simple hinge off of the floor and make anyone shake and tremble or take a basic plank and make it exponentially more difficult to maintain a neutral as their face drips with beads of sweat.

To simplify the bio-mechanics behind why this piece of equipment is so challenging is because it is so unstable while you are affixed to it, whether it be gripping the handles with white knuckles or strapping your feet in like it is an adventure sport. After you are fastened to the Power Wheel and chose your exercise, it is further made deceptively more wobbly by the free rolling wheel. While the wheel moves it is strenuous just to maintain a neutral spine and therefore recruits substantially more muscle cells from our abdominal group than any other body weight floor exercise.

power wheel crawlThe Power Wheel is an efficient and highly effective tool. Every level of exercise enthusiast can safely utilize this tool with minimal to zero risk of injury. Lastly the Power Wheel targets every necessary postural muscle group, entire abdominal wall, obliques, serratus anterior, intercostals, transverse abdominis, spinal erectors, lats, hip extensors, flexors, and add/abductors, hamstrings, glutes and quads and the rest of your structure completely.

Everyone should be using this awesome piece of equipment!

If you liked, “Benefits of The Power Wheel – Innovative Results Fitness Coach Writes His Perspective with Six Power Wheel Exercises,” please leave us a comment, and share this article with your family, friends, and coworkers.

If you are interested in learning more about the power wheel, and all of the other dynamic and fun equipment we use here at Innovative Results – fill out the form below.

Filed Under: Blog, Guidance - Coaching - Support, Movement - Exercise, Tools/Equipment Tagged With: Body Weights, Bodybuilding, bodyweight exercise, Exercise Physiology, Exercise Tools, Gluteus Maximus Muscle, Isometric Exercise, Physical Exercise, Power Wheel Exercise, Power Wheels Target, Powered Wheel, Result Fitness, Roll Wheel, Weights, Wheel, Wheel Exercise, Writes His Perspective

Building a Better Buttocks: 11+ Exercises for the Glutes

September 9, 2014 by ptpt 1 Comment

glute exercises Often misunderstood and neglected, the glutes are one of the most important muscles in our body.

The majority of us are sedentary, spending our days in a chair and have lost proper function in our glute muscles.  When these muscles are not functioning properly, our bodies are forced to compensate during movement and activity. This can lead to knee pain, back pain, weakness and more.  In order to get them working again, we must isolate the muscle group, get it firing and then slowly reintroduce more complex movement patterns.

In the video below, we have laid out, 13 exercises to get that booty firing.

The exercises go from beginner to advanced, so progress slowly and try each movement carefully.

If you are unsure about a particular movement, then simply avoid that movement until you have someone guide you through the proper technique.

Here is a list of the exercises shown above.

  1. glute exercises: kettlebell swingFire Hydrant
  2. Fire Hydrant – Straight Leg
  3. Dog Pointers
  4. Clam Shells
  5. Banded Glute Bridges
  6. Banded Lateral Step
  7. Banded Fwd/Bck Walks
  8. Single Leg Hip Extension
  9. Barbell Hip Extension
  10. Standing Hip Extension
  11. KB Deadlift
  12. KB Swing
  13. Rotational Sandbag Lunge

Hopefully you found these exercises interesting and beneficial. Used properly, they can restore proper function in your hips and glutes, reduce common aches and pains and transform your body.

Give them a try and let us know how it goes! (Leave a comment)

Innovative Results was voted #1 Orange County Personal Trainers, and continues to provide the most fun, effective workout plans for all of their members. If you are interested in checking out their new gym, fill out the form below and set up your free trial today!

Filed Under: Blog, Movement - Exercise Tagged With: back pain, Deadlift, Dogs Pointers, Exercise Go, Exercise Shows, glute exercises, Glute Muscle, glutes, Gluteus Maximus Muscle, Hip Muscles, Human Back, Knees Pain, Legs Hips, Muscular System, Powerlifting, Proper Technique, Single Leg Hip Extension, Standing Hip Extension

11 Hip Mobility Drills Can Eliminate Common Aches/Pains and Help You Move More Efficiently

December 12, 2013 by ptpt 8 Comments

A LOT of people have stiff hips.

Stiff hips can cause knee pain, low back pain and many other problems.

We have tight hips because we sit too much.

hips

Here are some clips from a recent mobility workshop at the gym.

Give these a try and get some of the rust out of those joints and muscles.

11 Hip Mobility Drills

1.  Open the Door

2.  Hip Flexor Stretch

3.  Quad and Hip Flexor Stretch

4.  Foot elevated, feet parallel, reach for the floor

5.  3 Way Staggered Hip Stretch

6.  Sumo Hip Stretch

7.  The Frogger Groin Stretch

8.  Advanced 1 leg frogger

9.  Seated Internal Hip Rotation

10.  Z Sit Torso Circles

11.  3 Way Glute Stretch

The goal of these hip mobility drills is to loosen up the muscles in the hip area, so you can move more freely and avoid unnecessary pain or injury in the knees, hips or back.

As you perform these hip mobility drills, some may be harder than others.  That is normal.

If one of the drills is very easy, then you do not need to add that drill to your exercise list.

The drills that are difficult are the ones that you need to work on and over time, they will become easier and you will move more efficiently.

We hope you find these drills useful!

Please let us know if you have any questions, by leaving a comment below.

In Case You Missed it:  15 Drills to Mobilize and Strengthen Your Feet and Ankles

Innovative Results is dedicated to providing quality fitness solutions to people online and off.  They have been voted #1 gym and personal trainers in Orange County, CA and their unique approach to fitness is catching the eye of active people around the globe.  For more information about their program call 714-469-9338 or fill out the form below!

Filed Under: Blog, Recovery Tagged With: 15 Drill, Aches Pains, Can Cause Knee Pain, Causes Knee Pain, Drill, Foot, glute stretch, Gluteus Maximus Muscle, groin stretch, Hip, Hip Area, hip flexor stretch, Hip Flexors, hip mobility, Hip Roof, hip stretches, Knees Pain, Mobility Drills, Muscles Of The Hip, Muscular System, Stiff Hips, stretches for the glutes, stretches for the groin, stretches for the hamstrings, stretches for the hips

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Disclaimer: All quotes are the experiences and opinions of individuals, actual results may vary.

 

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