Tuesday, November 3, 2009

Exercise of the Week

Triceps and Gluteus Maximus: Primary Muscles Used.

Definition of Triceps: A large three-headed muscle running along the back of the upper arm and serving to extend the forearm.

Definition of the Gluteus Maximus: the broad, thick, outermost muscle of the buttocks, involved in the rotation and extension of the thigh.

Stroller Strides Instructor Requirements:

  • National Stroller Strides Accepted Fitness Certification and/or A Degree in an Exercise Science
  • Watch Stroller Strides Instructor DVD and Pass Test
  • Current CPR (Live Course)
  • Current Liability Insurance


Exercise of the Week: Bridge and Dip

First, get your clients in a hip bridge position but on their hands instead of their backs. Feet flat on the ground knees bent and shoulders down. Begin the hip bridge movement squeezing the glutes hard at the top while engaging that core.

Start with a bridge. moving the hips up and down focusing on glute contraction.

Add in the tricep dip after the hip bridge.

Once the bridging movement has been mastered, add in the tricep dip. Be sure to cue that the rear doesn't touch the ground in the dip and then the hip raise up high in the bridge.

CLICK HERE to watch a video of this exercise!


  • Shoulder blades down and back
  • Keep core engaged throughout
  • Squeeze glutes hard at the top of the bridge


  • For wrist issues, perform bridge on the back and take out the tricep dip
  • To make this more intense, add resistance by using a tube. See picture to the right

The Prenatal "Why" of his Exercise: Primarily, the glute strength that this exercise brings is phenomenal for the lower body strength needed for our pregnant clients. It is also a nice round about way to gain core stability out of the supine position.

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