Elevated Reverse Hyperextensions with a Stability Ball

Elevated Reverse Hyperextensions follow the same concept as Reverse Hyperextensions that are done on the ground, however when elevated you are able to increase your range of motion and challenge your core stabilization. To perform the exercise, all you need is an exercise ball and either a bench or a table. If you have not tried Reverse Hyperextensions on the floor, Click Here to view my past post and to see how to perform the exercise.

Elevated Reverse Hyperextensions: Step 1

Elevated Reverse Hyperextensions: Step 2



To do Elevated Reverse Ball Hyperextensions:
1. Place the Exercise ball on the elevated surface (table or bench).
2. Carefully lie down, facing forward, with your abdomen on top of the exercise ball. Grab the sides of the bench or table with your hands. Keep your legs straight and have your feet as low as you can have them. They should not be on the bench or table, but rather over the side.
3. While keeping your legs extended, raise your legs up as high as you can.
4. Slowly lower your legs back down.
4. Repeat Steps 3-4 for the allotted amount of reps. (I like to do 5 sets of 10 reps.)





TIPS:
1. Be careful when you are on top of the table or bench. Use your core and your arms to stabilize yourself. If you feel like you are tipping over, try performing Reverse Hyperextensions on the ground. Click Here to see how to perform this exercise on the ground.
2. This exercise is not about speed or how high you can get your legs, but it is all about the form. Control the motion and take your time with each rep.
3. When your legs are at the highest point, try to hold the position for about a second before you lower your legs back down. This will increase you muscle activation and make the exercise more affective.
4. Do not use the ball to bounce your legs up in the air. Doing so could cause muscle strain or you could possibly fall off the bench or table which may lead to many other injuries.

Do you like this exercise? Do you have any other exercises you like to do? Contact me at corestrengthalec@gmail.com with questions, comments, or ideas for other posts.

Feature Friday: Felipe Camargo

Feature Friday: Felipe Camargo 1

First name: Felipe
Last name: Camargo
City: São Paulo
Country: Brazil
Age: 22
Height: 173cm (5’8″)
Weight: 70kg (154lbs)
Profession: Marketing Analyst

Follow Him:
Instagram: @fecamargo
Facebook: /fitfecamargo

When did you start working out?:
I started working out when I was 15 years old.

How many days a week do you work out?:
6 – 7 times a week.

Feature Friday: Felipe Camargo 2

How long is your average workout?:
My normal workout is about 1 hour, but 1 hour and half with cardio.

Favorite muscles to exercise:
Chest and biceps

Least favorite muscles to exercise:
Legs

Do you have any fitness goals? If so, what are they?:
I would like to prepare for Men’s physique competitions. For me, that means more muscular quality and increasing my weight.

Feature Friday: Felipe Camargo 3

Do you have any fitness inspirations? If so, who are they?:
Arnold, Jeff Seid, Collin Wayne, Bryant Wood.

What supplements do you take or recommend?:
Supplements are very important for an intense workout routine. I take whey protein isolate, glutamine, MCT, BCAA, chrome, vit C, B, D. But it’s not news that the most important thing in your routine is the DIET.

Can you give a brief overview of your diet?:
I eat most of the basics. I eat chicken or meat for protein and sweet potatoes or brown rice for carbs. Right now I want to gain weight, so I have 7 meals a day that have a total of about 300g of carbs and 180g of protein.

Feature Friday: Felipe Camargo 4

Do you have any workouts that you specifically like, that you believe are very affective?:
Not really, each body part needs a different type of stimulation. What you really need to do is push every workout to the limit, always give your best, and train like it is your last workout.

What fitness goals would you like to achieve in the future?:
I want to truly be an inspiration for everyone that has fitness goals. I want to be like the ones who inspire me today.

Do you have any tips for people who are trying to reach their fitness goals?:
Focus on your goals. Find a good professional to help you get where you want to be. Learn as much as you can with them and never give up on this.

Did you like this week’s Feature Friday, Felipe Camargo? Would you or someone you know liked to be featured? Contact me at corestrengthalec@gmail.com for questions, comments, or ideas for other topics.

Oatmeal Energy Breakfast

Recently people have been asking me to post my meal plan on here for them to follow. I would really love to do that, but I honestly don’t follow a strict diet plan. I eat things that I know I like and that I know are healthy for me. I don’t count calories, I don’t even count my macronutrients, instead I eat what I think my body needs.

This meal is one I like to have in the morning when I know I have a big day ahead of me. It gives me a nice energy boost and keeps me full for a few hours.

PB Oatmeal

Ingredients:
1/2 cup of rolled oats
3/4 cup of Skim Milk
Dash of Cinnamon
1 tsp of Peanut Butter
1/2 tsp of coconut oil

Instructions:
1. Put 1/2 cup of oats and 3/4 cups of skim milk in a bowl. Microwave for 2 minutes
2. Stir the oats and milk and microwave again for an additional 45 seconds.
3. Let the oatmeal sit for 2 minutes.
4. Remove the bowl from the microwave and stir in a few dashes of cinnamon, 1 tsp of peanut butter, and 1/2 tsp of coconut oil.

Nutritional Facts:
Calories: 275
Total Fat: 8g (3g of saturated fat)
Carbs: 38g
Protein: 13g
Fiber: 4.5g

Tips:
1. Sometimes I like to stir in a few Tbsp of non dairy vanilla coffee creamer to add to the taste, or I may stir in a scoop of vanilla protein powder. If I do stir in protein powder, I usually add a little more milk to get the consistency I like. If you do add protein powder, make sure the oatmeal cools before you add in the protein, otherwise the protein can denature making it less effective.

Do you have any healthy recipes you would like to share? Contact me at corestrengthalec@gmail.com for questions, comments, or ideas for new topics.

Feature Friday: Tyler Martin

Tyler Martin 1

First name: Tyler
Last name: Martin
City: Austin
State: Texas (Originally from Dallas, Texas)
Age: 24
Height: 5’9″
Weight: 185 -190 on a good day 😉
Profession: Cheer Coach

Follow Him:
Twitter: @Topmodelmartin
Instagram: @Tyler_Martini

Are you signed to any agencies?
As of right now, I’m not signed with any agencies, but I am open to the idea.

When did you start working out?:
Around 2-3 years ago.

How many days a week do you work out?:
6 days a week.

Tyler Martin 2

How long is your average workout?:
Between a hour and a hour and a half.

Favorite muscles to exercise:
Legs and glutes.

Least favorite muscles to exercise:
Biceps.

Favorite cheat meal:
Pizza and Wings and cinnamon rolls (any thing unhealthy).

What sports have you done?:
I’ve done gymnastics for 16 years and cheerleading for 6 years.

When did you start Gymnastics?:
When I about 4 years old.

Favorite tumbling pass:
Any double flipping passes like double backs, double lays, full in back outs.

When did you start Cheerleading?:
My freshman year of college by complete accident. Growing up I was never interested in cheer and I never thought I would do it. At one of my gymnastics meets I got scouted and they offered me a scholarship, so I had to take the it.

Tyler Martin 3

What teams have you cheered on?:
Spirit of Texas and Navarro College.

What is one of your biggest accomplishments you have achieved with cheerleading?:
Grand National Collegiate Champion, 3 time National Champion, 2nd at Worlds… multiple times.. unfortunately.

Do you have any fitness goals? If so, what are they?:
I would like to start competing in men’s physique and at some point go pro.

Do you have any fitness inspirations or people you look up to?:
My old trainer who basically taught me everything when it comes to weight lifting and eating right, Charles Chester who is a pro competitor. My other inspiration would be my dad because he’s annoyingly talented at everything.

What supplements do you take or recommend?:
I take factor 9 human growth stimulator which and P6 testosterone booster which I see huge effects by the end of my cycles.

Tyler Martin 4

Can you give a brief overview of your diet?:
I just started eating 2lbs of clean meats throughout the day with a serving of healthy carbs and greens with each serving of meat. When I wake up, I also take 6 shots of egg whites straight from the eggs which is actually not bad tasting at all.

Do you have any tips for people who are trying to reach their fitness goals?:
Get on the right eating plan and be consistent! As hard as it may be, meeting your goals is hugely affected by what your putting in to your body.




Did you like this week’s Feature Friday, Tyler Martin? Would you or someone you know like to be featured? Contact me at corestrengthalec@gmail.com for questions, comments, or ideas for other topics.

Reverse Hyperextensions with a Stability Ball

Reverse Back Hyperextension: Step 1

Reverse Back Hyperextension: Step 2

Reverse Hyperextensions are a great exercise to help tone and strengthen your lower back while also working your glutes. Although this exercise is pretty easy to do, and it may even look fun, when done correctly, you will feel a burn in your lower back region. All you need for this exercise is an exercise ball.

To do Reverse Ball Hyperextensions:
1. Lie down, facing forward, with your hips on top of the exercise ball. Place your forearms on the floor, and your feet should be just off the floor. Keep your legs straight.
2. While keeping your legs extended, raise your legs up as high as you can.
3. Slowly lower your legs back down to about an inch above the floor.
4. Repeat steps 2-3 for the allotted amount of reps. (I like to do 5 sets of 10 reps.)

TIPS:
1. These should be slow controlled motions. You really want to feel a nice tightening in your lower back when you raise your legs.
2. When your legs are at the highest point, try to hold the position for about a second before you lower your legs back down. This will increase you muscle activation and make the exercise more affective.
3. This exercise can be done with your feet together or apart. I like to keep mine together, but if you do separate them, keep your feet shoulder width apart.
4. Do not use the ball to bounce your legs up in the air. Doing so could cause muscle strain or injury due to the fast motion from the bounce.

Do you like this exercise? Do you have any other exercises you like to do to strengthen your lower back? Contact me at corestrengthalec@gmail.com with questions, comments, or ideas for other posts.

Feature Friday: Ash Crawford

AshCrawford1

First name: Ash
Last name: Crawford
City: Los Angeles
State: California (Originally from Byron Bay, Australia)
Age: 25
Height: 6’0″
Weight: 185lbs
Profession: Actor/Model/Entrepreneur

Follow Him:
Twitter: @Prince_Crawford
Instagram: @Prince_Crawford
Facebook: http://www.facebook.com/theashcrawford

Are you signed to any agencies? If so what agencies?
Print & Commercial: Daniel Hoff Agency
Manager: Me2Management

AshCrawford2

When did you start working out?:
Growing up in Byron Bay Australia I was active in all sports; soccer, cricket, surfing. I excelled at golf most. After high school in Australia I was recruited to go University in Texas on a golf scholarship. It was there that I began a strength and conditioning regime with the athletic department– much more rigorous than I had ever imagined. After I stopped playing golf competitively, I started working out with friends who were in the fitness industry. I wanted balance, aesthetics and health. I was lucky enough to meet a phenomenal holistic fitness coach Corey Blank. He’s helped me keep my diet and training in check the past few years. You can check him out here http://www.facebook.com/CVBfitt

How many days a week do you work out?:
5 days a week.

How long is your average workout?:
About 90 minutes

AshCrawford4

Favorite muscles to exercise:
I like holistic, dynamic exercises like muscle-ups

Least favorite muscles to exercise:
Cardio, is that a muscle?

Do you have any fitness goals? If so, what are they?:
To be proportionate and healthy.

Do you have any fitness inspirations? If so, who are they?:
Steve Cook. He’s an absolute legend. Not only is he shredded, he is a great human. Check him out.

What supplements do you take or recommend?:
Coffee. That’s a supplement right?

Can you give a brief overview of your diet?:
Heaps of vegetables and lean meats. I try to have very minimal gluten and dairy in my diet. Keep sugars to around 50g per day also. Sodium you have to watch doesn’t creep above 2000mg per day either. Drink heaps of water. If you’re eating “clean” that’s great. But you get the biggest changes and results from consistently hitting your macros each day within 5-10g grams. Without that, you’ll plateau.

Do you have any workouts that you specifically like, that you believe are very affective?:
Calisthenics. Check out Frank Medrano for some inspiriting stuff. I don’t care if I can bench 300lbs. I like that I can move my body. Human flag, or handstand. I have no interest in unusable strength.

AshCrawford5

Do you have any tips for people who are trying to reach their fitness goals?:
Decide what you want to do and what you want to change specifically. Be clear why you even want to change what you’re already doing. Once you decide if your goals are to lose body fat, to gain muscle, or to be able to compete in your given interest, you will approach your diet and training differently.

Do you have a website for people to visit to check out more information on you and your career?:
http://www.ashcrawford.com or my Instagram is probably best. Fattybumpkins is my snapchat and that will give you a good insight into my live current situations.

Do you have any other things you would like to say?(Comments, suggestions, etc)?:
Feel free to reach out to me on IG or Twitter with any questions. I’m happy to help anyway I can.

Did you like this week’s Feature Friday, Ash Crawford? Would you or someone you know liked to be featured? Contact me at corestrengthalec@gmail.com for questions, comments, or ideas for other topics.