Even all of the best staples can undergo modification to increase intensity. Try modifying these basic movements and exercises if you feel your daily routine needs some spice!
Instead of planks, try alternating between planks and push-ups, also lifting your feet and shifting weight to really challenge yourself.
Instead of lateral planks, try forward walking lunges with a heavier dumbbell in one arm (forcing your body to work the lateral abdominals while also keeping the exercise dynamic)!
Instead of crunches, try hanging knee raises and pelvic tilts to really work your entire set of abdominal muscles.
Instead of standard squats, try split squats or front squats. The weight distribution is altered, making it a great increase in core stability as well.
About Heather –
Heather D’Errico MS, CSCS, CFSC, LMT
Heather began BowlFit in 2013 with the hope to provide awareness to bowlers about how crucial training off the lanes truly is. She has been an avid bowler her entire life competing as a collegiate bowler for Robert Morris University, assistant coaching at the University of Central Missouri, and now head coaches at Roberts Wesleyan College in Rochester, NY.
She obtained a master’s degree in kinesiology with an emphasis on exercise science and interned with the head strength coach at UCM. She became a certified strength and conditioning specialist (CSCS) through NSCA shortly after graduation and began coaching athletes at Next Level Strength and Conditioning in Fairport, NY.
In October 2015 she received her certified functional strength coach certification and then went back to school in July 2016 for massage therapy. She is now a licensed massage therapist and runs a business called Restorative Bodywork in Rochester, NY that specializes in movement therapy and sports massage.
Heather has also been competing on the PWBA tour the last 3 seasons and continues to use her experiences as a competitive and professional bowler to create programs for bowlers. She enjoys the challenges of making programs specific to each bowler as every person needs to focus on different areas for their performance goals. With that said her training motto is “do no harm” and believes each program should most importantly make a bowler FEEL better and play with minimal injuries/pain.