Jamcore Training Blog

This is our growing list of Terms, Tips and Techniques that we have referenced in past posts. If you come across a term or technique that you want added let us know. Everything is listed in alphabetical order, enjoy your workout!

Abs (Floor Crunch): Start: Feet on floor at 45 degree angle, hands behind head and elbows wide. Finish: Raise upwards about 4-5 inches. Safety tip: Don’t pull on back of neck.

Glute Bridge: The glute bridge is an exercise the trains the hips isometrically, which also trains the stabilizing muscles. As with the previous exercise begin in a sit-up position.

Find a towel to roll up so that it is roughly six inches in diameter. Keeping your feet together spread your knees so that you can insert the towel between them. Squeeze the towel between your knees for the entire exercise. This engages the inside of your thighs and the pelvic floor muscles, enhancing the exercise.

From there you want to raise your toes off the ground towards your shins. Then proceed by slowly lifting your hips off the ground towards the ceiling. Imagine rotating your hips one vertebrae at a time towards the ceiling. This will prevent your low back from extending, which is ineffective and can cause harm. You should feel a strain at the base of your butt and the top of your hamstrings. You can either perform slow steady repetitions or you can hold the position for a maximum of 30 seconds.

Push Ups (Body): With toes on the floor and back straight, push the chest off the floor. If that’s too hard, bend the knees. Push-ups using a physio ball work the tummy muscles as well. Put the ball under your stomach, hold your feet off the ground and roll forward “to wherever it doesn’t feel too scary.” Two or three sets of 15 to 20 push-ups are recommended for beginners.

Supersetting: Supersetting is an advanced training method in which you do two exercises, one after that other, with no rest in between. The exercises can be for the same muscle group or for 2 different muscle groups. When supersetting, you’re getting rid of the rest period and adding intensity to your workouts. Heart rate should be between 65% and 75% of your max. To determine your max heart, subtract your age from 220. (For example, if you are 30: 220-30=190. 65% of 190 is 190 x .65=123.5, or 123-124 beats per minute. 75% of 190 is 190 x .75=142.5, or 142-143 beats per minute).

Walking Lunges: This is an excellent exercise for targeting your glutes. Because the thrust of your momentum is constantly forward, it’s somewhat more difficult to target your quadriceps. Walking lunges are a bit risky because as your leos tire, you open yourself to the possibility of mis-stepping. Balance can also be tricky, so use dumbbells rather than a barbell. With several yards of clear space in front of you, begin the motion as you would for alternating lunges. Step forward three or four feet and lower your body. As you raise yourself back up, shift your weight onto your leading led and bring your back leg up. You may want to pause with the weight evenly balanced on both legs. As you become more experienced, take your trailing led through and continue forward without pausing, mimicking the motion of normal walking.

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