Breath out as you lift the dumbbells to your side while squeezing your shoulder blades together. Keep your back straight, almost parallel to the floor. Bend your knees slightly with your torso leaning forward.
Place a dumbbell in both hands with palms facing towards each other.
Contract your back at the top by bringing your shoulders closer together.
While holding the bar, begin by pushing your knees bringing your torso to an upright position.
Keeping the back as straight as possible, bend your knees while reaching hands down to barbell.
The main muscle worked here is your lower back.
Slowly raise the bar back to the starting position then repeat the motion for reps.
Squeeze your back muscles when they reach a fully contracted position.
Breathe out as you bring the bar down all the way until it touches your upper chest.
Create a starting position with your chest sticking out creating a curve in your lower back.
With palms facing forward, grab the bar with your hands spaced out wider than your shoulder width.
Adjust the knee restraint pads to restrict your body from being raised by the resistance
Sit down at a pull-down machine with a wide bar.
The main muscle worked here is your lats.
At the top of the movement squeeze your back muscles.
Keeping your torso stationary, pull the dumbbell up towards your chest.
With your left hand reach down and pick up the dumbbell.
Position your right knee and right hand on the bench for support.
Place a dumbbell on either side of a flat bench.
The main muscle worked here is your middle back. If we improve the condition of our backs we will lesson the occurrence of injury as well as see benefits in the condition of our abs as both work in support of each other. The back, together with the support of the abdominal muscles, provide postural support. The back is a network of interconnected nerves, bones, ligaments, muscles and tendons, all of which can be a source of pain. We incorporate all of our heavy bags and specialty bags into this circuit style, no-contact class.Want to build a stronger back? Give these 5 back exercises a try. This class is open to all levels looking to improve their conditioning and skill-set. Saturday: 10:30am – 12:00pm Kickboxing Bag Circuit Monday/Wednesday, Thursday: 6:00pm – 7:00pm For a typical class, beginners will work their basics on the heavy bags, while the Intermediate/Advanced group work more advanced techniques and combinations with pads or contact drills. Monday and Wednesday evening classes are divided into groups by skill level and each are led by one of our instructors. Students will work foundations and more advanced combinations on the heavy bags. First day attendees are welcomed to attend this class. Our Kickboxing/Muay Thai classes are for students of all levels. Skill Level: All (Beginner, Intermediate, Advanced) Tuesday: 6:00pm – 7:00pm Kickboxing/Muay Thai You will learn the foundations of Muay Thai on the heavy bags, including stance, basic strikes and combinations. This class is geared towards beginners and first day attendees. military and other militaries around the world. It is also excellent for self defense, and many Muay Thai techniques are used in the Combatives Program in the U.S. Like boxing and other forms of kickboxing, Muay Thai is recognized as an effective striking base and an incredible workout. Unique to Muay Thai, however, is its use of the clinch and striking with the knees and elbows. Muay Thai is similar to other kickboxing styles by using punching and kicking to strike an opponent. Known as “The Art of Eight Limbs” or “Thai Boxing”, this unique style of combat incorporates strikes using eight parts of the body: the hands, elbows, knees and shins. Muay Thai is the national sport of Thailand. Our students are welcoming and encouraging, which makes a great training environment and support system. We make Muay Thai a fun and challenging class available to everyone! Our students range from ages 13 – 65, and we tailor the class to each individual, whether their goal is for fitness, competition, or addition to a healthy lifestyle! Our coaches make the training challenging and engaging, but safe for everyone as they progress in skill level.