1, 2, 3, Lift!
Duration:
35 minutes 
WoW Date:
2009-11-24
This is a FREE Workout of the Week for all of our members to enjoy. Sign up for an sign up for the Elite Membership to get access to every single piece of content we have in our library. Sign up today!
Many professions such as construction, furniture moving, nursing, and plumbing require a great deal of physical strength. You cannot afford to be slowed down by aches and pains. If you are suffering through aches and pains, want to help protect your body from injury or are looking to strengthen your muscles so that you have more energy at the end of the day, then this week's W.O.W. is for you! Grab a friend and have fun!
Sport Science Lab offers a complete methodology for getting fitter, stronger, and increasing athleticism. It's a low- to no-impact system, and will dramatically reduce risk of injury and shorten rehabilitation times. SSL's methodology works from elite-level professional athletes like Troy Polamalu and Tyson Chandler to everyday people just looking to feel better...and everyone in between. Achieve what you never thought possible, starting today! Order from our store, or sign up for the Elite Membership which grants you access to our complete video library, exclusive content including a W.O.W. every week, and access to the Elite forums, plus more!
Don't forget to call in any questions about this W.O.W. to (760) 542-8775, or send us an email, to be answered on our Labcast.
Exercises:
Row Machine SSL Style
Exercises:
Slant Board 101
Exercises:
Hand Putty
Exercises:
Forearm Set
Exercises:
Superman Stretch
Exercises:
Five Minute Abs
Exercises:
Swimmer Procedure:
- Increasing the strength in your low abs will help take pressure of the spine
- Increase your time on the row machine after a week. 10-15 minutes a day on the row machine will help build your endurance
- If you're not seeing much improvement go over the videos with a friend, and have them examine your form. You may be missing a key element
Pre-Assessment:
Start with five minutes on the rowing machine. Rowing is a full body workout that will get blood flowing to all of the muscles in your body. Next, complete the exercise with the slant board. This will help strengthen the muscles in your feet, which leads to better balance and posture. Take note of how long you can squeeze the hand putty before your hand gets fatigued. Which hand is stronger? Record how quickly you can roll up the weight when you are working your forearms. How long can you hold your position when you are doing the Super Man Stretch? How many times, and how many reps did you do during your Five Minute Abs? How fast are you moving during the swimmer?
Post-Assessment:
Run through all of the exercises one more time. You should feel a significant difference in your hand and forearm strength. How much longer can you squeeze the putty and roll the weight? You should be able to hold your position the Super Man Stretch longer. You should find that you are able to complete your Five Minute Ab session with fewer breaks, as well as completing more reps. You should be doing The Swimmer exercise faster and with better form.
Focus:
Absolute Strength
Balance
Body Awareness
Exceptional Core Strength
Playlist:
Rowing|/files/ssl/imagecache/exercise_with_caption/files/ssl/images/exercises/Garth_Hansen/concept-2-indoor-rowing-machine.jpg
Slant Board 101|files/ssl/video/output/slantboard-101_0_1286.flv
Hand Putty|/files/ssl/imagecache/exercise_with_caption/files/ssl/images/exercise/teaser/Garth_Hansen/handputty.png
Forearm Set|files/ssl/video/output/forearmset_1289.flv
Super Man Stretch|files/ssl/video/output/superman_stretch_1515.flv
Five Minute Abs|/files/ssl/imagecache/exercise_with_caption//files/ssl/images/ssl_default.jpg
Swimmer|files/ssl/video/output/swimmer_0_1198.flv
|/files/ssl/imagecache/exercise_with_caption//files/ssl/images/ssl_default.jpg
|/files/ssl/imagecache/exercise_with_caption//files/ssl/images/ssl_default.jpg
Required Equipment:
Exercise Ball
Slantboard
Pool
Hand Bells
Miscellaneous
