Reverse Crunch Core Exercise With Ball

In this post:

Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Video Transcript:
Hey it’s Nick Ortego here. I’m gonna
show you how to use this ball to do an
abdominal exercise. It’s called the
reverse crunch it’s mainly the rectus
abdominus and some of the oblique
muscles. What I like about the reverse
crunches it hits all those muscles. It
gets you moving the pelvis rather than
the thoracic spine. So many people are
already stuck in a position for too many
hours of thoracic flexion, whether
they’re sitting and driving or sitting
at work, doing desk work. So I always like
to avoid reinforcing that for a lot of
people when I can. This is what I like to
do. Pop the legs up on the ball and then
press the heels into the ball. Squeeze the ball between the heels and
the butt like this. So that you can
actually pick up the ball. Arms down
by the sides.
Take a breath in. Exhale and then curl
the pelvis under. What the ball does is
it locks the legs in place. This keeps you
from doing a leg swing where you’re
accomplishing the movement by the
momentum of the hip flexors. Give that a
try it will activate the hamstring, which
can potentially shut the hip flexors off
a little bit more getting you to work on
the ABS a lot more with that reverse
crunch movement. If you got any benefit
from this, leave a comment below. And if
you’d like to get more content that’s
not available on the blog or the regular
youtube channel then click the link
that’s connected to this video you’ll have
a chance to sign up for the Run Better
Now VIP club.

Sandbag Reverse Lunge Exercise

In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Video Transcript:
Hey it’s Nick Ortego here. I’m going to
show you how to do a reverse lunge with
the sandbag. This is an ultimate sandbag.
It comes with some inner bags that you
can fill up with sand at different
amounts. You choose the amounts.
I have about 20 pounds in here just to
kind of show you how to use it. What I
like about this one is that it’s got
handles on it, but it’s also got these
flaps on the outside edge. So that if you
want to get grip work, if you want to
get that grip strength, any work that
comes with sandbags you can get that. Or
you could have the built-in handles that
give you an easier grip so they can
overload the other muscles. We’re
going to start with just finding a place
to hold the sandbag while you do a
reverse lunge. The way I like to hold it is
like this. Front of my chest in the
elbow crease. From there go down until
the knee almost touches or barely
touches the ground. Then come up. In the
bottom position what you want to see is this
knee can go a little bit forward but you
want to keep the heel grounded. And you
don’t want it to go too far forward. What
you want is the knee barely going
forward the heel is grounded. The leg
that’s in front, that’s where you’re
gonna put most of the weight. This is my
right leg that’s doing most of the work.
I’m gonna step back with my left foot
keep the right heel really grounded and
come up. That way I can do one set on one
leg and then switch over the other leg.
Or I can alternate legs doing the left
leg forward, right leg forward in that
manner. It’s an exercise you want to do
higher repetitions.
It’s not something you want to overload
with like less than eight reps. If
you found any benefit from this video
leave a comment below.
If you’d like to get more access to
content not available on the blog or the
regular YouTube channel, then click the
link connected to this video and you’ll have
a chance to sign up for the Run Better Now
VIP club.

Sandbag Rotational Lunge Exercise

In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Video Transcript:
Hey it’s Nick Ortego here. I’m going to
show you how to do a reverse lunge with
rotation with a sandbag. This is the
ultimate sandbag it’s called. What I like
about it is that it does have handles in
case you want to grab it with your hands
an overhand position or neutral grip
with the palms facing each other. It’s
also got flaps on the outside, where
you can get the grip work that
you customarily get with a sandbag
training. It comes with inner bags that you
fill up with sand so you can remove
or put back in these inner bags to
adjust the weight. This one has three
inner bags only have one in there right
now. It’s a 20-pound bag. I made two
40-pound bags and a 20-pound bag that
can be pulled in and out to make it
anywhere between 20 and 100 pounds in
20 pound increments. This is just a
little 20 pound bag. When you do the
rotational lunge, pick whatever handle
you like. I’m going for a little grip
work so I’ve got the outside flaps. Hold
it right in front of your body and then
step back with one leg. I’m gonna step
back with my right leg at the same time
I’m rotating my torso to the left. And
from there, I’m letting the back knee, my
right knee in this case, barely touch the
ground or almost touch the ground.
Then I’m coming up. I can do all the reps
on one way and then switch
or I can alternate legs. You want to be sure
that in the bottom position your knee
isn’t way forward. It’s almost directly
over the ankle and come up just keep
your alignment. Have fun with, great
for conditioning, great for that counter
rotation of the torso and the pelvis
when you’re running, If you got any
benefit from this video, leave a comment
below. If you’d like to get content not
available on the blog or the regular
YouTube channel, then click the link
that’s connected to this video you’ll
have a chance to sign up for the Run
Better Now VIP club.