Spiderman Crawl

Our Fitness Director, Mike Locke works with Alexa to demonstrate how to do the Spiderman Crawl (PDF) at home.

Equipment – Hand Towel, Plastic Plate or Glide Disc Slider to use on hands and feet

Position – Hand Towel, Plastic Plate, or Glide Disc Slider on 1-foot. Assume a push-up position with equipment under the left foot. Arms straight with hands under shoulders with legs slightly apart.

1-Foot Climb (Knee toward Chest) – Level 1

Assume a push-up position with the left foot flexed press into the equipment. Pull the foot and knee up toward the chest without changing body position. Return leg back to starting position. The harder you push into the equipment with the foot the more intensity you will receive. Repeat on the other leg.

1-Foot Frog Climb (Knee toward same side elbow) – Level 1

Assume a push-up position with the left foot flexed press into the equipment. Pull the foot and knee up toward the elbow without changing body position. Movement should mimic a “frog” leg through the water. Return leg back to starting position. The harder you push into the equipment with the foot the more intensity you will receive. Repeat on the other leg.

1-Foot Scissor (abduct leg out then back to start) – Level 1

Assume a push-up position with the left foot flexed press into the equipment. While keeping the left leg straight move it away from the body maintaining push-up position. Return leg back to start keeping the foot facing straight down in a neutral foot position. The harder you push into the equipment with the foot the more intensity you will receive. Repeat on the other leg.

1-Foot Circular Frog Climb (counter-clock-wise & clock-wise) – Level 2

Assume a push-up position with the left foot flexed press into the equipment. Pull the foot and knee up toward the elbow. Without changing body position circle your knee under your chest and extend your leg back to start in a counter-clockwise motion. The harder you push into the equipment with the foot the more intensity you will receive. Repeat on the other leg.

Mt. Climbers – Level 2

Assume a push-up position with the left and right feet flexed and pressed into the equipment. Alternate pulling the foot and knee of each leg up
toward the chest while maintaining a push-up position. The harder you push into the equipment with the foot the more intensity you will receive.

1-foot Plank Reach-Thru – Level 3

Assume a push-up position with the left foot flexed press into the equipment. Lifting up toward the chest on the left foot and knee reach under the body and through to the opposite side outside of the right leg. The elbows can bend slightly as the hips and torso rotate to allow the leg to reach through. Rotate body back pulling the leg back through to the starting position. The harder you push into the equipment with the foot the more intensity you will receive. Repeat on the other leg.

Plank 2-foot Circles (clock-wise/counter-clock-wise) – Level 2 & 3

Assume a push-up position with the left and right feet flexed and pressed into one piece of equipment. Pulling up on both feet circle them clock-wise making a circle as big as a softball. To increase difficulty, make the circles larger…volleyball to basketball, to as big as a stability ball. Repeat to the counter-clockwise direction. The harder you push into the equipment with the foot the more intensity you will receive.
Small Circles (Level 2)


Large Circles (Level 3)

Spiderman Arm Crawl

Our Fitness Director, Mike Locke works with Alexa to demonstrate how to do the Spiderman Arm Crawl (PDF) at home.

Equipment – Hand Towel, Plastic Plate or Glide Disc Slider to use on hands

Position – Modified Push-up Position (Hands and Knees) or Push-up Position (Hands and Feet Knees on Pillow, Towel, or Mat Hand(s) on Hand Towel, Plastic Plate, or Glide Disc Slider

Prescription – 2-3 x’s 30-60 sec for each movement

1-Hand Clock Reaches – Level 2

12-11-10-9 O’clock Positions performed with Left Hand
12-1-2-3 O’clock Positions performed with Right Hand
Assume a Modified Push-up position (hands and knees with the left hand on the slider. Image the face of a clock around your body. While maintaining a push-up position reach with the left hand forward to 12 O’clock. The right arm bends, like doing a 1-arm push-up and the chest lowers down toward the ground but stops about 4-6 inches off the floor. Press through the right hand and pull the left arm back under the body. Repeat the motion. You can complete all the repetitions to 12 O’clock on the left arm then move to the right. Repeat this to 11 O’clock with the left then 1 O’clock with the right, then 10 O’clock and 2 O’clock, and finally at 9 O’clock and 3 O’clock. For a greater challenge, the same moments may be performed in a regular push-up
position.

Alternating 1-Hand Clock Reaches – Level 3

12-11-10-9 O’clock Positions performed with Left Hand
12-1-2-3 O’clock Positions performed with Right Hand
Assume a Modified Push-up position (hands and knees with the left hand on one slider and the right hand on another). Image the face of a clock around your body. Instead of reaching with one arm only this time you are going to alternate left and right reaches. Left hand to 12 0’clock followed by the right hand to 12 O’clock. Repeat back and forth for the prescribed duration then rest. Proceed on to alternating between 11 and 1 O’clock for the prescribed duration then rest, then 10 and 2 O’clock, and then finally 9 and 3 O’clock.
Prescription – 2-3 x’s 30-60 sec each paired clock position

2-Hand Fly Push-ups – Level 3

Assume a Modified Push-up position (hands and knees with the left hand on one slider and the right hand on another). While maintaining push-up position move both hands on sliders apart until they are the width of where you would do a push-up. Stop the movement and lower your chest down toward the floor to approximately 4-6 inches above the floor. Press back up and pull both hands back together to starting position. Repeat motion. For
increased difficulty try motion in a regular push-up position.
Prescripon – 2-3 x’s 30-60 sec

2-Hand Roll-Out – Level 3

Assume a Modified Push-up position (hands and knees with the left hand on one slider and the right hand on another).

Cinderella Scrub

Our Fitness Director, Mike Locke works with Alexa to demonstrate how to do the Cinderella Scrub (PDF) at home.

Equipment – Hand Towel, Plastic Plate, or Glide Disc Slider for Hands Pillow, Bath Towel, or Mat for Knees

Position – Quadrupled (Hands and Knees) Knees on Pillow, Towel, or Mat Hands-on Hand Towel, Plastic Plate, or Glide Disc Slider

Prescription – 2-3 x’s 30-60 sec for each movement

Cinderella Scrub Backward/Forward – Level 1

Scrub hands forward and backward with arms straight keeping hands under shoulders. Scrubbing motion should come from torso flexing and extending. To increase the intensity, lean forward placing more bodyweight on the hands.

Cinderella Scrub Left/Right – Level 1

Scrub hands left and right with the arms straight keeping hands under shoulders. Scrubbing motion should come from the torso rotating left and right not going farther than each knee. To increase intensity lean forward placing more bodyweight on the hands.

Cinderella Scrub Polish – Level 1

Polish with hands moving in a short circular clock-wise motion. Polish motion should come from the torso while maintaining the hands under the shoulders. Repeat in a counter-clockwise motion. To increase intensity lean forward placing more bodyweight on the hands.

Squat Matrix Foot Placement

by Mike Locke, Fitness Director

Our Fascial, Muscular, and Skeletal system is the system that allows our bodies the ability to move. Not in just one plane but through multiple planes. In training, it’s important that we keep this concept of multi-plane movement in mind.

If we focus on training this system in only one plane of motion we miss out on developing the other planes and their interaction with each other. By training multiple planes of motion we receive the greatest benefits to the entire system.

The Squat Matrix allows you to train in multiple positions by changing your foot placement giving you a 3-dimension training effect while performing squats! Foot placements can be by position: Neutral (feet pointed straight ahead), Externally Rotated (feet out like a “duck”) or Internally Rotated (feet in “pigeon-toed”), or by stance; shoulder width, wide, narrow, split, or 90 degrees.

If you are trying these variations remember to start slow and use a light load. You can use a Leg Press machine at first or just your body weight to refine your technique prior to increasing the load.

Our BAC Personal Training staff would be glad to assist you with any questions regarding how to incorporate the Squat Matrix into your training program.


Master Class – Get Fit with a Friend

February is “get fit with a friend” month.  One-week passes will be available the entire month, so you can invite friends and family to your favorite classes.

We will be celebrating our members and their family and friends with a Master Class to be held on Saturday, February 29th. Here are the details:

DATE:  Saturday, February 29th, 2020

TIME:  9:00 – 10:15 A.M.

WHAT:  The class will be led by several BAC instructors, and will consist of a Warm-Up, Zumba, PiYo, Strength, Core, HIIT, Yoga, Pilates, and cool-down.  A little bit of everything! 

WHO:  The class is open to all BAC members and free to any guests that are non-members.

CHILDCARE:  The Kids Club will be open and FREE CHILDCARE is available to non-members.  However, NON-MEMBERS MUST MAKE RESERVATIONS BY FRIDAY, (the day before the class) February 28th.  Call 360-676-1800 to reserve your space for your kids.

This will be a great opportunity to not only get a GREAT workout—but to sample a tidbit of what each class entails.  It is for everyone!  From beginner to advanced, we will be there to show you options and answer your questions.

Please SAVE THE DATE! And start inviting your friends and family now.  It will be a ton of fun AND a great opportunity to share a workout with your friends and family.  Carly will also be available to help with membership questions and give tours.

If you have any questions, please feel free to email Jeri at groupex@bellinghamathleticclub.com.
We can’t wait to see you all there!

Smith Machine

February’s “Equipment Spotlight” is a piece of resistance equipment called the “Smith Machine”. It is a plate loaded piece of equipment in which weight plates may be added to the bar on each side, much the same way as a regular barbell. The difference with the Smith machine bar is that the bar travels on two guide rods with safety hooks attached to each side of the bar. This gives the bar a stable path of movement with the ability to hook the bar safely at different heights.

Unlike a regular Olympic Free Weight Bar which weighs 45 lbs. unloaded, the Smith Machine Bar weighs only 35 lbs. The Bar is counter-balanced with two weights suspended by cables within the sides of the piece to offset the weight of the bar.

When using this piece it is important to face the right direction to take advantage of the angling of the uprights. The image to the right shows the correct direction to face while using the Smith Machine. This allows you to not only take advantage of the angle of the rods but also allows you to see the safety hooks.

One plus to the Smith Machine is the stability and safety it provides users. Especially first-time weight trainers. The stability that the Smith Machine provides can also be a drawback, as the muscle stabilizers do not have to work as hard.

Overall the Smith Machine is a versatile piece of equipment that we can use to perform a variety of exercises. From Squats to Split Stance Squats, to Bench Press, Incline Press, Decline Press, Shoulder Press, Standing Rows, and Bent-Over-Rows just to name a few. We also can use the bar for bodyweight oriented exercises like Elevated Push-ups, Horizontal Rows, and Assisted Squats.

There are definite pluses and minuses to the Smith Machines use but as with most resistance pieces and exercises, the appropriate application is the key to getting the results that we seek.

If you would like to receive more information on how to use the Smith Machine please contact our Personal Training office. We would be glad to help you.