JK’s Must Try Exercises: Half Kneeling Anti-Rotation Press

Here’s one of my favourite core exercises.

Not only do you get a nice hip flexor stretch (who all can benefit from!), but you also train better lumbopelvic control and synergy between the glutes and abdominals.

Here’s how to do it:

Kneel perpendicular to an adjustable cable machine with your inside knee down. Place your front foot flat on the ground and make sure to dig your big toe of your rear foot into the ground. Brace your abs and push your entire body forward until you feel a nice stretch in front of your thigh (inside leg). Squeeze your butt to lock in the position. Your front knee should only move as far as your shoe laces, so move your front foot forward if you need to.

Grab the cable attachment and hold it against your stomach. Stay tall and tight and take in a breath. Slowly exhale as you press the handle away from you. Lock your elbows and hold this pose for a few seconds. Don’t move your body and don’t lose the stretch in front of your thigh. Slowly return the handle to your stomach. Inhale again and prepare for the next repetition.

If you’re new to this, don’t choose a weight that’s too heavy. Aim to perfect the mechanics of the exercise before adding weight. Using pin 30-40 should be enough to start. Shoot for 12-15 reps per side and perform 2-3 sets.

Notice the difference in how this exercise challenges your abdominal control vs a traditional plank exercise.

There’s nothing wrong with a basic plank, but you need to add exercises that challenge your abdominals in a different manner.

Good luck!

Keir McIsaac

Personal Strength Training by Thomas King

I recently turned 40, and I have been training at JKC since the summer of 2020. My partner Michael had already been training at JKC, so it came highly recommended. We had set up a home gym at the start of the pandemic, but needed to mix it up after the first lockdown. JKC differs from other gyms because of the personalized workouts. Jon, Thomas and Craig are great at challenging me to do more than I would on my own.

Jodi Dodge

Personal Strength Training by Jon-Erik Kawamoto

Lloyd Hussey

I started at JKC in January of 2014 and I’m 67 years old. When I had my Initial Assessment, I knew – almost immediately – that Jon knew what he was doing and what he was talking about. I was overweight, out of shape, and in serious need of someone, like Jon, who could get me back on a fitness/conditioning routine that suited me, my age, my less than acceptable physical condition, my sometimes intermittent RA, and my need for a structured, consistent and yet flexible training and conditioning program that would work for me.

Fundamentally, if I made a choice at all with respect to JKC – it was to continue to come back each week. I have not been in a lot of gyms. To be honest, they used to intimidate me. What makes JKC different is their approach to each and every one of their clients. Jon and Thomas – and now Craig – tailor each training regime to the particular needs of each client. That ensures that the training regime will suit each client upon the start of training and changes as the client improves. It adjusts for any physical setbacks such as injuries and it adjusts for success. It is just that simple.

It is also the consistent encouragement that comes from Jon, Thomas and Craig. That voice that comes to you while you are in the middle of a particularly difficult set – rear-foot elevated split squats comes to mind immediately – that says “good job” or “keep it up” or “just a couple more reps.” To know, in that moment, that you are not alone and the trainer is paying attention to what you are doing. That is priceless for me.

David Squires

Not having much if any experience with professional gyms I though it would be along the lines of going to a facility and doing your own thing, getting some instructions from time to time, if you asked for it, and for most part working out on your own, in a large impersonalized setting. I was a bit apprehensive as I figured I’d be standing around a lot looking at all this equipment wondering what to do with it, or worst doing something to hurt myself. Well I couldn’t have been more wrong. Both Jon and Thomas are very attentive, professional trainers, who lay-out an exercise program, from start to finish, for you. They demonstrate the exercise they want you to do and then watch you do it to make sure you got it right. Jon and Thomas are very thorough, patience and non-assuming.

Nancy Wadden

I chose JKC because I was looking for something different. I’ve seen and done the trendy workout programs before, I was looking for something that I knew I could see myself still doing a year from now! JKC has a lot of clients that have been going for years. That was a huge motivator for me! The small group coaching sessions are great and I really enjoy the format. It’s nice having 2-4 people working-out with you during your session. The camaraderie is great, everyone is very upbeat and positive – zero gym judgment!

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