Partner Training – Week 6
Last week, you learned a variety of partner training exercises you can do with a medicine ball. Today you can add to your repertoire.
Remember when exercising with your partner, be sure to encourage them and avoid judging or criticizing. Make it a fun and enjoyable atmosphere and you’ll both be more likely to stick to the program.
Lunge + Chest Pass to Partner:
Start by standing tall with perfect posture facing your partner. Lunge forward as you throw the medicine ball to your partner using a chest pass. Your partner will catch the ball while performing a backwards lunge. Repeat lunging forwards and backwards. Always remember to push off the front leg and be sure that while lunging your front knee stays over your front foot. Continue for 30-60 seconds each side.
Partner Scoop n’ Throw:
Stand inside a tennis court or anywhere where you’ve sectioned off an area about the size of a tennis court. Your partner will hold the ball while standing at the top of the court. You’ll stand at the opposite end. Your partner will roll the ball quickly to various spots on the court and it’s your goal to run to the ball, scoop it up and toss it back to your partner before the ball rolls outside of the court. Continue for 60-120 seconds.
1-Leg Balance + Ball Pickup:
Stand upright on one leg side-by-side with your partner. Keep your abdominals contracted throughout the entire drill. You start by holding the medicine ball and slowly bending/squatting and lowering the ball to the floor. Release the ball while your partner picks it up and you both return to the starting position. Repeat for 30-60 seconds on each leg. If the floor is too low, try placing the ball on a bench or chair instead so you don’t have to squat as low.
Partner Side Swing Pass:
Stand side-by-side about 2 feet from your partner. Maintain perfect posture and keep your abdominals contracted throughout the entire exercise. Keep your arms straight and swing the ball from the outside of your body to the inside and then toss the ball to your partner. Your outside leg will pivot as you rotate across your body. Your partner catches the ball and repeats the exercise. Continue for 30-90 seconds each side.
Sherri McMillan, M.Sc. has been inspiring the world to adopt a fitness lifestyle for 25 years and has received numerous industry awards including International Personal Trainer and Fitness Presenter of the Year. She is the author of five books including “Go For Fit – the Winning Way to Fat Loss” and “Fit over Forty” and is the featured presenter in various fitness DVDs. She is the owner of Northwest Personal Training in downtown Vancouver and can be seen running, hiking or cycling with her two children, Brianna and Jackson. She can be reached at www.nwPersonalTraining.com or www.ShapeupwithSherri.com Note: As an avid Columbian reader, you can redeem a 2 week pass at her world-class training studio to help get you started. Contact 360.574.7292 for more details.
Join us for the Couve Clover Run – 3, 7 & 10 miles March 20 @ 9:00am! Celebrate in your festive green while running or walking along an extremely fast and scenic course to support local charities
Sherri McMillan
Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at nwpersonaltraining.com.