Fri. Oct 10
7:30 PM
IOW
SAN
Sat. Oct 11
7:00 PM
OKC
SAN
Fri. Oct 17
7:30 PM
UTI
SAN
Sat. Oct 18
7:00 PM
SAN
OKC
Fri. Oct 24
7:00 PM
SAN
UTI
Sat. Oct 25
7:00 PM
SAN
HAM
Sun. Oct 26
3:00 PM
SAN
HAM
Wed. Oct 29
7:00 PM
SAN
ADK
Fri. Oct 31
7:30 PM
RFD
SAN
Sat. Nov 01
7:00 PM
RFD
SAN
Fri. Nov 07
7:30 PM
TOR
SAN
Tue. Nov 11
10:35 AM
SAN
OKC
Fri. Nov 14
7:30 PM
CHA
SAN
Sat. Nov 15
7:00 PM
CHA
SAN
Tue. Nov 18
10:30 AM
OKC
SAN
Fri. Nov 21
7:30 PM
SAN
TEX
Sun. Nov 23
4:00 PM
TEX
SAN
Sat. Nov 29
7:00 PM
OKC
SAN
Sun. Nov 30
4:00 PM
IOW
SAN
Fri. Dec 05
7:30 PM
UTI
SAN
Sun. Dec 07
4:00 PM
CHI
SAN
Tue. Dec 09
7:00 PM
CHI
SAN
Thu. Dec 11
7:00 PM
SAN
IOW
Fri. Dec 12
7:00 PM
SAN
IOW
Fri. Dec 19
7:00 PM
SAN
CHA
Sun. Dec 21
1:00 PM
SAN
CHA
Fri. Dec 26
7:30 PM
TEX
SAN
Sat. Dec 27
7:00 PM
OKC
SAN
Sun. Dec 28
5:00 PM
SAN
TEX
Thu. Jan 01
3:00 PM
SAN
UTI
Fri. Jan 02
7:00 PM
SAN
TOR
Sat. Jan 03
3:00 PM
SAN
TOR
Tue. Jan 06
7:00 PM
SAN
ADK
Wed. Jan 07
7:05 PM
SAN
ROC
Sat. Jan 10
7:00 PM
IOW
SAN
Sun. Jan 11
4:00 PM
TOR
SAN
Sat. Jan 17
7:00 PM
ROC
SAN
Tue. Jan 20
7:00 PM
TEX
SAN
Thu. Jan 22
7:00 PM
SAN
LEM
Sat. Jan 24
7:00 PM
SAN
LEM
Thu. Jan 29
7:30 PM
SAN
TEX
Fri. Jan 30
7:30 PM
CHA
SAN
Tue. Feb 03
7:30 PM
SAN
TEX
Thu. Feb 05
7:00 PM
TEX
SAN
Sat. Feb 07
7:00 PM
OKC
SAN
Tue. Feb 10
7:30 PM
SAN
TEX
Fri. Feb 13
7:00 PM
SAN
GRA
Sat. Feb 14
7:00 PM
SAN
GRA
Sun. Feb 15
4:00 PM
SAN
RFD
Wed. Feb 18
10:30 AM
SAN
RFD
Sat. Feb 21
7:00 PM
SAN
CHI
Sun. Feb 22
3:00 PM
SAN
CHI
Fri. Feb 27
7:00 PM
SAN
OKC
Sat. Feb 28
7:00 PM
SAN
OKC
Wed. Mar 04
7:00 PM
SAN
CHA
Thu. Mar 05
7:00 PM
SAN
CHA
Wed. Mar 11
7:00 PM
MIL
SAN
Fri. Mar 13
7:30 PM
LEM
SAN
Sat. Mar 14
7:00 PM
LEM
SAN
Tue. Mar 17
7:00 PM
CHA
SAN
Fri. Mar 20
7:00 PM
SAN
OKC
Sat. Mar 21
7:00 PM
HAM
SAN
Sun. Mar 22
4:00 PM
HAM
SAN
Wed. Mar 25
7:00 PM
SAN
MIL
Fri. Mar 27
7:00 PM
SAN
IOW
Sat. Mar 28
12:30 PM
SAN
IOW
Sat. Apr 04
7:00 PM
ADK
SAN
Tue. Apr 07
7:00 PM
SAN
OKC
Fri. Apr 10
7:30 PM
GRA
SAN
Tue. Apr 14
7:00 PM
TEX
SAN
Fri. Apr 17
7:30 PM
TEX
SAN
Sat. Apr 18
7:00 PM
SAN
TEX

Wednesday workout tips with Coyotes trainer Mike Bahn

Over the last several weeks, I’ve talked about many exercises that utilize little or no weight, all of which challenge the body to stabilize itself in movement. If utilized properly, they can help establish a strong foundation of basic movement skills, strength and endurance which can help in more advanced movements that challenge the athlete later in their development.

An excellent pulling exercise which my athletes use frequently is the Body Row. The Body Row is essentially a reverse push-up; your body is horizontal and stable in both movements, but instead of pushing yourself up and down off the floor in a push-up, you are pulling yourself up and down from a bar in a Body Row. It requires the arms, shoulders and back to have excellent strength and endurance and the torso to have good strength endurance to maintain a stable position. As with any exercise, make sure you consult a qualified trainer and your physician before implementing into your program.

With the Body Row, set up a barbell on a squat rack about waist high, maybe even a few inches higher. Place your hands slightly wider than shoulder width apart on the bar and hang below the bar. Place your feet flat on the ground with your knees bent at 90-degrees and keep your hips up, creating a flat, stable torso.

Pull yourself up to the bar slowly and in control without using a “swinging” of the torso for momentum, hold for a second, then slowly lower yourself back to the starting position.

Once you can master this exercise, you can practice it with a single leg stance, keeping the pelvis and torso flat and stable throughout the motion. A more challenging position has your feet on a stability ball during the movement. Once you have progressed to that exercise, have someone stand near your feet and spot you, ensuring that your feet don’t roll off the side of the ball, until you can perform the exercise with good technique.



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