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 the need to eventually incorporate weight-lifting movements into a program to develop strength in muscles, tendons, bones and ligaments. This strength serves as a necessary foundation so the athlete can tolerate more advanced, challenging and intense exercises and workouts regimens further in their development.

The bench press, specifically using dumbbells, was introduced. The use of dumbbells rather than barbell helps develop shoulder stability as they are challenged individually to balance the weight through coordinated movement. Once the athlete can successful perform multiple sets with smooth, coordinated motion, the dumbbell bench press can also be progressed to more difficult variations.

Two variations are the Stability Ball Bench Press and the Alternating Bench Press. Both introduce a variation that requires the body to stabilize itself during the motion, including the shoulder girdle, torso and lower extremity. As with any exercise, be sure to check with a qualified personal trainer and your physician before implementing into your exercise program.

The Stability Ball Bench Press requires a properly inflated stability ball. For athletes who have not performed this exercise, I instruct them to use light dumbbells to get used to the challenge before progressing to heavier weights as they get more comfortable. Holding the dumbbells in their hands and sitting upright on the ball, they “roll” out so the ball is squarely between their shoulder blades, they are looking up at the ceiling, their hips are up, feet are flat and knees bent. The dumbbells are by their chest, similar to the starting position of a regular dumbbell bench press. Keeping their torso flat and stable- a very important component of the movement- they perform the dumbbell bench press motion for the prescribed number of repetitions. When finished with the set, they “roll” back up to the seated position. This exercise challenges the torso and hip stability, so a spotter should be used regularly for safety.

Another progression is the alternating bench press. In this exercise, the dumbbells are pressed and lowered one at a time rather than in unison. Although it should be practiced on a bench, eventually it can be incorporated onto a Stability Ball to add even more challenge to total body stability during the movement. I always instruct athletes to use light weights the first several sessions before moving to more challenging weights, as well as to make sure they have a spotter stand near their head to prevent the ball from rolling sideways should they lose their balance.


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