The June Five Exercises

About the Five: Each month I offer five exercises to improve your strength, balance, flexibility, and mobility. My hope is that you will go through these on your own or with me three times a week. Some moves (like this month’s tai chi twist) you could do every day.

  • Tai Chi Twist
  • Side Step
  • Step Up
  • Calf Raise
  • Single Leg Deadlift

This month we focus on legs!

I suggest you hold a weight in each hand for single leg deadlift. This also works well with a band under your back foot, making this a “closed chain” exercise. Can you go through one minute of each of these right now?

These photos are meant to jog your memory about the exercises we have done together. Please use your best judgment as to how suitable these are for you right now.

Thai Chi Twist
Side Squat
Step Up
Calf Raise
Single Leg Deadlift

These photos are meant to remind you of work we have done together. Please see your medical professional prior to beginning a new exercise program.

If you’d like more detailed information on these exercises, click one of the links below:

Join Fluid’s Fit Club

Join a live class

Schedule a 1:1 with Anne

Pilates core strength exercise

May Five Exercises

About the May Five: Each month we work specifically on five exercises to improve your strength, balance, flexibility, and mobility. I include these in my classes and training sessions, and my hope is that you will go through these on your own at home. Some moves, like this month’s baby bear,  you could do every day. In fact, you could baby bear in bed!

  • Baby Bear
  • Criss Cross
  • Roll Up
  • Deadlift
  • Tricep Extension

Our first May Five exercise is everyone’s favorite, Baby Bear! This is a capital “L” LAZY move. Not always easy to do (to be lazy that is). My goal is to reclaim this word, so that we view being lazy as a positive thing. Really do try to release any tension in your back, neck, and hips, and let yourself roll side to side as if you were a baby being rocked to sleep. I’m also excited about our deadlift, a big strength move for your back and hamstrings. As always, if you need assistance with any of these moves please call me for an in-person demo, or come to class! We would love to have you!

Please use your best judgment as to how suitable these are for you right now.

Baby Bear
Criss Cross
Rollup
Deadlift
Tricep Extension

These photos are meant to remind you of work we have done together. Please see your medical professional prior to beginning a new exercise program.

If you’d like more detailed information on these exercises, click one of the links below:

Join Fluid’s Fit Club

Join a class

Schedule a 1:1 with Anne

September Five Exercises For Core, Leg, Arm and Back Strength

Ah the dreaded Mountain Climbers. Second only to Burpies (or maybe Medicine Ball Push Ups) for the amount of cursing that goes on during class or a training session when we do these. Never fear, I have an easy beginner version that does not involve jumping. If you have healthy knees please do try to do these as quickly as you can (moving without pain of course). Camel is one of my most/ least favorites, meaning it is very difficult for me and something I should be doing more of.

The photos below are meant to jog your memory about the exercises we have done together. Click here for detailed descriptions of these exercises. If you are new to this type of movement please join one of our ongoing classes or schedule a one on one session with me so we can go over these safely. As always our goal is to push ourselves just enough to feel challenged, but not enough to cause pain of injury.

September Five:

 

Mountain Climbers

Mountain climbers 8.15 (2)

Side Plank

side plank Maddie 9.15

Camel

Camel 9.15

Corkscrew

Kathleen corkscrew 9.15

Roll up

Marnie roll up 2

 

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. Please see your medical professional prior to beginning a new exercise program.

April Five Exercises For Core Strength, Back Extension, and Standing Balance

The April Five

Here are photos of this month’s moves. Click here to see full descriptions of these exercises. Could you do one minute of each of these today?

1) Warrior II:

Anne Warrior II April 2016

2) Leg Pull Back:

Anne Leg pull 2 April 2016

3) Swan Dive:

Anne Swan Dive 1 April 2016

Anne Swan Dive 3 April 2016

4) Double Leg Kick:

Anne double leg kick 1 blue April 2016

Anne double leg kick 2 blue April 2016

 

5) Rolling Like A Ball:

Anne Rolling 1 April 2016

Anne Rolling 2 April 2016

Anne McCranie is a Portland (Sellwood), Oregon based Personal Trainer and Licensed Massage Therapist. She offers these photos to remind you of the work you have done with her in a private training session or class. Please see your medical professional prior to beginning a new exercise program.