Front Squat

Main muscles worked:
– Quadriceps
– Gluteals

Other muscles worked:
– Erector Spinae
– Piriformis
– Adductors
– Psoas Major
– Hamstrings
– Soleus
Instructions:
Stand with feet shoulder width apart and Walking Poles with attached Strength Cords (WP/SC) at chest level. Flex the knees, making sure to keep the heels flat on the floor. Push the bottom outwards and keep the back straight and head up. Flex to roughly 90 degrees at the knee, controlling the movement eccentrically. Extend at the knees, and return to start position.

Suggested Rehabilitation Uses:
– Knee rehabilitation
– Hip strengthening
– Back rehabilitation
– Core stabilization

Click Here to access this and other ibodyWALK video on You Tube.

Click Here to access this and other ibodyWALK video on You Tube.

 

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Rear Lunge

Main muscles worked:
– Quadriceps
– Gluteals

Other muscles worked:
– Adductors
– Hamstrings
– Internal and External Oblique
– Erector Spinae
– Gastroc / Soleus

Instructions:
Stand with feet a few inches apart and Walking Poles with attached Strength Cords (WP/SC) resting on the chest. Step one leg back and flex the knees until the back leg almost reaches the floor. Ensure that the front knee remains behind the toes and the upper body is in neutral. The most advance method is to alternate each leg after each rep.

Suggested Rehabilitation Uses:
– Glute strengthening
– Back rehabilitation
– Knee rehabilitation
– Quadricep strengthening
– Hamstring strengthening
– Ankle rehab

Click Here to access this and other ibodyWALK video on You Tube.

Click Here to access this and other ibodyWALK video on You Tube.

 

 

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Fun Fitness & Friends with Dive & Dash

Took a small group of active pole walking residents in The Villages Florida early summer 2015 to test an event concept. The event will lead to increases in daily pole walking and fitness aqua swim workouts.

The great news is was a clear success. It was Fun, it challenged Fitness, and best of it brought Friends together. We pole walked 6 miles and transitioned run or swim laps in 3 different pools inter-spaced on the route.

Initially the reason for this biathlon of sorts was to inspire other residents in The Villages to pole walk throughout the year, especially during to hotter temp. months. Walking for 15 – 30 minutes then cooling body temps by transitioning to a pool session for 15 – 30 minutes.

With over 70 pools and 100s of miles of multi-modality trail systems in this 35sq mi retirement community makes for a great success story.

Come and join the wave and movement in this Dive & Dash. Will consider Pole manufacture partnerships as we grow.

Terry D Kennedy – ibodyWALK Founder
tkennedy@ibodywalk.com

 

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ibodyWALK 8 Beginner Strength Cord Exercises Demo/Promo

After doing a 40min walk with poles at 140b/min avg, 10-11min/mi pace. I was flying no doubt… the last 10min I was avg 12min pace to recover…

Looking forward to getting started at KSU with the fitness & health interns to do the next promo in an office setting. That will be followed up on LinkedIn as I recruit businesses who want to be part of the ibodyWALK training breaks. I will provide all the training, one on one at no cost, and provide the poles and strength cords for those that want their own after week 2 at a super discount. The program will be limited to groups of 6 – 8 participants. We will in Georgia do live one on one 2 times per week training substituting at least 30minutes of a typical lunch break. In up to 6 business locations elsewhere around the county we will do the coaching by way of the virtually training system using iphones and androids.

For more on how you can participate please contact Terry D Kennedy / Founder of ibodyWALK at tkennedy@ibodywalk.com . The program will begin this fall so don’t miss out.

 

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8 Strength Cord Exercises – Palm Coast, Florida

Enjoy this quick series of 8 Strength Cord Exercises on the beach in Palm Coast Florida. These were done quickly while out one morning with no scripting and little editing… The instructional version later will be different of course than the having fun video version 😉

For more on how to get started virtually anywhere contact Terry D Kennedy / Founder of ibodyWALK at tkennedy@ibodywalk.com

 

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ibodyWALK Stretch Cord – Abductor

As I mentioned several post ago from time to time I will place random video and image content while the website is under construction. I am working hard to complete each of the 3 ibodyWALK focus areas. These of course will be in Health – Fitness & Sport, of which there will be many levels in order to accommodate the unlimited demographic I am seeking. If you have an area of interest you would like to request – please do 😉 And if you would like to contribute with me in areas of programming, product or future population groups that interest you – please do 😉 Maybe you want to be on the idea side, and that is of course welcomed – please do 😉

A sneak peak at rough video snaps below

This one is an image of a portion of a ibodyWALK Stretch Cord – Abductor work for the Heath,Fitness or Sport.

I took hundreds of images that I will cull through to incorporate in to the Heath – Fitness or Sports programing for all demographics – that will be the first in my industry this has been under taken.

Do you have interest in learning more about the launch or being included in many of our images or videos at ibodyWALK – then give me a shout…

Your Doctor, Physical Therapists, Coaches or Neighbors would no doubt want to learn more and that I would be happy to forward on to you.

Abductor Beginner

Main muscles worked:
– Gluteus Medius
– Tensor Fascia Latae
– Gluteus Minimus

Other muscles worked:
– Gluteus Maximus
– Sartorius
– External Oblique

Instructions:
Stand with feet shoulder width apart, then turn the Walking Poles with attached Stretch Cords (WP/SC) around so that the cords are crossed over. Rest the (WP/SC) on the chest at shoulder height, or behind head resting on shoulders. Ensuring that the core is engaged and the pelvis does not shift, abduct one leg making sure to keep the upper body vertical then return to the starting position. The key to success is resistance level that does not cause strain, movements are slow as you counter balance to maintain stability.

Suggested Rehabilitation Uses:
– Core stability
– Groin problems
– Proprioception
– Glute strength
– Lower back rehabilitation