On Tuesday, January 23 the locker rooms at acac Pantops will be out of servicedue to maintenance from 8:00pm – 11:00pm. There will be a restroom available in our joint acac Physical Therapy space.
As of January 23, 2018, members wishing to update their member account can make changes by calling the club and speaking with Membership or contacting us here. Thanks for your patience while we update our member portal.
5 Simple Movements for Success at the Gym and in Life
5 Simple Movement Patterns that are Essential for Success at the Gym and in Life
By Nick Lynch, Certified Personal Trainer
With any pursuit in life, practice makes perfect. Exercise is no exception. Regularly incorporating these simple movements into your routine is a surefire way to not only move well, but improve your overall proficiency in all things gym-related. On top of that, when performed regularly and with solid technique, these five movements offer a high degree of exercise balance that can greatly contribute to improved strength, fat-loss, and injury prevention.
A fundamental lower-body movement, the squat intensely involves all of the muscles of your lower extremities, brings the core strongly into play, and is a great tool for fat loss.
The more hip-dominant cousin to the Squat, the Hip-Hinge is a fantastic way to build strong glutes and hamstrings. Reinforcing movement at the hip versus movement at the lower back is also a wonderful strategy to avoid low-back pain.
Want nice arms and shoulders? Pushes and Presses heavily involve the triceps and deltoids–everything you need to get rid of the sleeves.
Everything that is perfect posture is encapsulated by the Row. A strong upper back and lats can keep you from drooping over your desk at work, help you stay more upright during long runs and even assist in creating long-term shoulder health.
The Loaded Carry
Those of us who do not have a butler to haul our stuff around are at some point going to need to carry groceries, kids, furniture, luggage, or even a pet. The Loaded Carry reinforces trunk engagement during heavy lifting and promotes stability and body awareness while moving heavy things.
Movement is a skill that needs to be practiced in order to be executed well. To make an appointment with a personal trainer at your club and start adding these tools to your repertoire, click below: