FINAL
Thu. Dec 12
2 SAN
3 CHA
FINAL
Sat. Dec 14
3 CHI
4 SAN
FINAL
Sun. Dec 15
5 TEX
2 SAN
FINAL
Wed. Dec 18
2 SAN
4 TEX
FINAL
Fri. Dec 20
0 SAN
4 MIL
FINAL
Sat. Dec 21
2 SAN
3 IOW
FINAL
Fri. Dec 27
2 TEX
3 SAN
FINAL
Sat. Dec 28
2 SAN
5 TEX
FINAL
Fri. Jan 03
5 OKC
2 SAN
FINAL
Sat. Jan 04
3 SAN
5 OKC
FINAL
Tue. Jan 07
1 ABB
5 SAN
FINAL
Sat. Jan 11
3 ABB
2 SAN
FINAL
Mon. Jan 13
2 UTI
3 SAN
FINAL
Thu. Jan 16
4 MIL
5 SAN
FINAL
Sat. Jan 18
3 ROC
2 SAN
FINAL
Fri. Jan 24
5 IOW
4 SAN
FINAL
Sat. Jan 25
2 IOW
1 SAN
FINAL
Sun. Jan 26
5 GRA
6 SAN
FINAL
Wed. Jan 29
4 SAN
2 TEX
FINAL
Fri. Jan 31
4 TOR
3 SAN
FINAL
Wed. Feb 05
4 SAN
5 TOR
FINAL
Fri. Feb 07
4 SAN
1 LEM
FINAL
Sat. Feb 08
3 SAN
1 LEM
FINAL
Fri. Feb 14
2 SAN
1 GRA
FINAL
Sat. Feb 15
3 SAN
0 GRA
FINAL
Mon. Feb 17
4 SAN
1 HAM
FINAL
Fri. Feb 21
3 SAN
2 ROC
FINAL
Sat. Feb 22
1 SAN
2 TOR
FINAL
Sun. Feb 23
1 SAN
3 HAM
FINAL
Wed. Feb 26
3 SAN
0 UTI
FINAL
Sat. Mar 01
2 TEX
0 SAN
FINAL
Sun. Mar 02
5 SAN
6 OKC
FINAL
Fri. Mar 07
5 CHA
4 SAN
FINAL
Sun. Mar 09
4 CHA
3 SAN
FINAL
Tue. Mar 11
2 SAN
5 OKC
FINAL
Thu. Mar 13
1 GRA
2 SAN
FINAL
Sat. Mar 15
2 SAN
4 MIL
FINAL
Sun. Mar 16
1 SAN
2 IOW
FINAL
Fri. Mar 21
3 SAN
4 CHA
FINAL
Sun. Mar 23
4 SAN
2 CHA
FINAL
Tue. Mar 25
1 SAN
2 OKC
FINAL
Thu. Mar 27
4 TEX
5 SAN
FINAL
Fri. Mar 28
6 HAM
3 SAN
FINAL
Sun. Mar 30
4 HAM
3 SAN
FINAL
Tue. Apr 01
5 LEM
3 SAN
FINAL
Fri. Apr 04
2 CHA
5 SAN
FINAL
Sat. Apr 05
0 LEM
3 SAN
FINAL
Fri. Apr 11
0 SAN
5 TEX
FINAL
Sat. Apr 12
8 TEX
4 SAN
FINAL
Sun. Apr 13
0 TEX
1 SAN
Thu. Apr 17
7:00 PM
ABB
SAN
Fri. Apr 18
7:30 PM
ABB
SAN

Wednesday workout tips with Coyotes trainer Mike Bahn

Last week I talked about Dumbbell Rows, adding a back/pulling exercise to our list of movements. It is very important to include such exercises to help counteract the amount of chest or pushing exercises that frequent so many programs. It will help to strengthen and stabilize the shoulders and shoulder girdle, and aid in developing proper posture: upright with chest up and shoulders back and relaxed. With so much time spend sitting at our computers or hunched over our handheld devices, we want to avoid the hunched-forward drooping of the shoulders and the resulting back and neck issues that can result. As usual, be sure to check with your doctor and a qualified trainer on how to properly and safely integrate exercises into your exercise program before doing so.

Progressing from the DB Row, where we had one arm being supported on a stability ball or a bench, we are going to do a standing cable row. You don’t have to use cable machines for this exercise, you can even use tubing as resistance.

Stand facing the machine and ready yourself in a good, loaded position: feet flat, legs loaded, hips down, head and chest up. Hold the cable handle with one hand, arm extended so even in that position, you are holding the weight suspended from the weight stack (if you are using tubing, then you always want resistance from the start to the end of the motion). Slowly pull the handle back to your upper abdomen, keeping your head and chest up. Don’t rotate the torso (that is a progression that we can add further down the line), but pull using your arm and squeeze your shoulder blades together when the handle nears your abdomen. Slowly lower the weight by extending the arm back to the starting position.

Keep a pace that will have constant tension throughout the movement. Don’t use momentum to whip the weight up and down. Make sure you keep good posture throughout the exercise as well…your torso musculature has to work to stabilize you during the motion. As a result, not only are you working the back and biceps (causing the pulling of the weight), your legs and torso are getting work in as well!


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