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Exercise tips from the pros

By Jessie Bazan, communication junior
Photo by Maggie Casey, Comm ’06



Track and Field junior Carlye Schuh executing a power wheel roll-out as part of her workout routine.

Ever wonder how our Golden Eagles do it? Swinging and sprinting, cutting and kicking, Marquette student-athletes pride themselves on playing all out, all the time. But do they ever get tired? Nate Heyrman, assistant strength and conditioning coach (who also runs President Scott R. Pilarz, S.J., through his workouts), shares with Marquette Magazine the secrets to maintaining that high energy.

Here are the top five exercises Marquette student-athletes use to stay at the top of their games:

Chin-ups

  1. Find a bar you can hang from where your arms and legs are completely straight.

  2. Start with your hands shoulder-width apart and palms facing you.

  3. Start by squeezing your shoulder blades together. and then bend your elbows to pull your chest to the bar, trying to keep your legs still.

  4. Lower yourself under control, and repeat.

Goblet squats

  1. Stand tall, and hold a dumbbell in a vertical position by the top end like a goblet tight to your chest, elbows pointing down.

  2. Begin by sitting your hips back and descending into a deep squat.

  3. As you descend, push your knees out and let your elbows slide just inside your knees,

  4. Squat to a depth where the top of your thigh is just below your knee.

  5. Push through your feet. and drive your hips up to the starting position.

Push-ups

  1. Begin lying flat on your stomach with your hands on the floor slightly wider than shoulder width.

  2. Next, squeeze your feet together, and flex your glutes and quads to lift your knees off the floor.

  3. Engage your core, press through your hands and extend through your elbows to a fully extended position, keeping your back flat.

  4. Lower yourself under control, touching your chest to the floor, and repeat.

Leg Romanian stiff-leg deadlifts

  1. Stand on one foot with your knee slightly bent, holding onto a dumbbell in each hand.

  2. Begin by hinging at the hips, keeping the knee slightly bent always, lowering the dumbbells to the floor and letting your free leg raise behind you, keeping your back flat.

  3. Return to the starting position by contracting your glutes and hamstrings.

Power wheel roll-outs

  1. Start in a kneeling position with one hand on each handle of the exercise wheel.

  2. Begin by pressing your heels together, flex your glutes and quads. and then engage your core, creating a flat back.

  3. Next, press your hips forward while rolling the wheel forward with your arms.

  4. Keeping your core engaged and with a back flat, roll out only as far as you can while still maintaining a perfectly flat back.

  5. Once you have reached the end point, stop the wheel and pull yourself back to the starting position, using your hips and arms together.

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