Featured Exercise of the Month

July 2006 - Plyometric Squat Hops Using Step Bench

Client Model = Jackie M..
Age = 48

Another relatively new client, Jackie has also training with me for only a few months. I'd been observing her working out by herself on the fitness floor for a few months, noticing that there were entire muscle groups that she ignored. Though Jackie was certainly not overweight by any means, the intensity of her workout was much too low and I'd noticed absolutely no change in her body. Jackie's upper body was disproportionately narrow and lacked muscle tone/definition which I later discovered was due to a "frozen" shoulder. I assured her that working with me would help her regain strength and range of motion in her arm. Having suffered several severe shoulder injuries myself, one thing I do know is shoulders! Here is Jackie's story in her own words:

"Hi everyone! My name is Jacqueline. I am 48 years young, and I feel fantastic and it’s all thanks to Deborrah..

I had been going to the gym and exercise classes for years but knew I had to do something different as I was in a rut. And truth be known, I didn’t really know how to use the exercise machines properly.

One of the first things that Deborrah did was she gave me a Body Composition Test. I was flabbergasted at the results. At 5’7” and weighing only 136 lbs I was 30.8% body fat! And I thought I was a healthy eater until I met Deb. "NO, NO, NO, you are not eating enough!" she said (music to my ears)! I was having too many carbs and not enough protein.

Following her suggestions I changed the way I ate and after just 3 months of training with Deb, I am pleased to say I am now 27% fat and weigh 132 lbs! That broke down into a total loss of 5 lbs of fat and a gain of 2 lbs muscle, but I just know she hasn’t finished with me yet!!.

I also have a frozen shoulder that Deb has been working on. Although I am still weaker in that arm it has improved so far by about 50%. I’m stronger, healthier and feel better about myself; also I sleep much better than I have for years. I look forward to going to the gym, and getting my butt kicked by Deborrah, because I know it’s worth it, really!!!"

Thanks Jackie!

Our featured exercise for July is Bench Hop Squats. Bench hops are considered a plyometric exercise, which is a very useful training technique for developing explosive power for athletic endeavors. Power is more or less a combination of both strength and speed... this exercise incorporates both!

The Bench Hop Squat is a very demanding exercise for the ADVANCED fitness buff that fires up all the muscles of the lower body and gets the heart rate THUMPIN'. I love to incorporate Bench Hop Squats into circuits or work them in between straight weight training sets as a cardio interval. Hops squats burn calories like there is no tomorrow!

I repeat, this is not an exercise for beginner exercisers! I strongly suggest that if you have weak glutes and any instability through the hips/low back, bad knees or weak ankles, please take a few weeks to strengthen those muscle groups. Those of you with uncontrolled high blood pressure, high cholesterol, or heart problems should avoid this very demanding exercise altogether unless cleared by your personal physician.

Be sure to perform an adequate warmup for the hips knees and ankles before beginning any pllyometric type exercise.

Position 1 - Start Position

Position 2 - End Position

1) Position step bench lengthwise and stand on top of the bench, feet together. Position your bench on an impact-absorbing surface such as a padded exercise mat, , grass, sand, hardwood gym flooring, or carpet.

2) Jump down from the step bench to the floor, landing with slightly bent knees on the balls of your feet. Try to land gently. Keep your chest high and your torso erect to help prevent strain on your lower back.

3) Bend the knees a bit more as you go into a squat. Using your arms to assist, propel your body up, jumping from the floor back onto the step bench.

4) Repeat for 3-4 sets of as many as possible in 30 seconds OR for 15-20 reps per set. Perform each repetition with maximum speed, effort and in good form. If you feel yourself losing either, STOP and rest!

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