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!

Astrid Billfalk-Kelly

Personal Strength Training by Thomas King

I wanted to add strength training to my cardio, but have always felt gyms to be a bit intimidating, and was worried I would hurt myself without some supervision and help. JKC was highly recommended by several work colleagues. Thomas and Jon are both fantastic, making sure that everyone gets a highly personalized work out in a very supportive environment. The attention to detail and professionalism are second to none. The groups are very small, but very supportive and make the workouts even more fun. Since getting pregnant (36 weeks as I write this) I’m so happy that they continue to help me get stronger while always being safe.

Norbert Lake

Personal Strength Training by Jon-Erik Kawamoto

My original reason for joining JKC was to get some sage advice to help with my running. I had been looking for awhile, came across Jon, met for an assessment, and was quite happy with how that all went. Apart from the running specific strengthening and conditioning approaches, JKC is different from other gyms as I am a fan of the small group sessions where everyone has their own goals and individualized programs. As well, the run coaching is super. All the coaches go the extra mile to make sure you get the best out each training session. They are fantastic motivators! My favourite memory is deadlifting 330lbs. Making a lot of great friends and meeting some really cool people is pretty high up on that list, too.

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.

Ali Pike

I started training at JKC in 2016 because I’ve always had upper back issues that became aggravated through work. I sought out other training and physio, but experienced little to no results. A client of mine happened to be coming to JKC for a similar issue and highly recommended it. I have had great success and haven’t looked back! I always feel like I’m getting programs tailored to my needs and I’m never bored. I’m 30 weeks pregnant now with my second child and have been able to workout through both pregnancies here at JKC. Even on my least mobile days, I felt safe to workout because my programs were specifically modified for my needs.

Chris Stratton

I had been struggling with work-life balance resulting in not exercising or playing hockey as much as I had been doing in the past. In addition to being out of shape, I was starting to experience some back/shoulder issues and realized I needed to make some changes. Around this time, a friend (who was also a client) recommended JKC and that’s when I started!

You really feel part of a community where everyone is welcoming and supportive. You get a program that is designed specifically to achieve your goals, with the ongoing coaching, progress tracking and support required to achieve them. The JKC team are very knowledgeable about fitness and conditioning, and very engaging with everyone to answer questions or discuss anything and everything training related. I also like the flexible scheduling and gym times that work for my schedule (I like early mornings and evenings).

See All Reviews Write a Review