A great machine to work the posterior chaing: glutes, hamstrings, and lubricate the lower back and hip complex.

TAYLOR C. performing the "unconventional" PROWLER DRAG without a rope, therefore having to leverage this 300 LBS+ with the POWER he has received from performing the normal deadlift, squat, power clean and lunge at GOOD ENERGY!

Above is Amy taking her leg workout to the next level. Sometimes @ GE we feel like we need to take an athletic adult to the next level! Above we added an explosive element to Amy's Leg Routine. She is performing 10 YD Broad Jumps while holding a 6LB medicine ball. Plyometrics like this explosive bounding exercise can help stimulate more muscle fibers and therefore help Amy create a leaner lower half --- one of her goals!!

YES, THIS IS A BREAK FOR CASEY!

During the middle of an INTENSE Leg & Plyometric workout, Casey performs an Inner & Outer Thigh exercise to dynamically stretch and recruit her inner & outer thigh muscles - the most important muscles for increasing her ability to CHANGE OF DIRECTION more explosively!

Casey is a soccer player for IHA. At Good Energy, we make sure that we work on our Athlete's ENTIRE body to prepare them for their sport.

This is an "auxilary" exercise that we group in a "circuit" with a Squat or Leg Exercise & Box Jump along with an abdominal exercise.

We CAN'T wait to see what Casey's year of training at GE will do to increase her performance during her Junior soccer season in the Fall of 2007 for IHA! Her HARD WORK WILL PAY OFF!

An old school exercise that is so "underused" in gyms and training centers because it is difficult to teach and perform.

Karen is peforming a good morning to strengthen her hamstrings and glutes in the passive, "eccentric" deceleration of the weight.

However, on the acceleration or concentric phase she is using her back to complete this movement and return to her standing position.

This exercise is a staple in a Power Lifting Gym, but can be a great hamstring-glute and back strengthener for any exercise enthusiast when done SAFELY & properly.

Following a dynamic warm-up and several Band Exercises, Blake Costanzo gets right after it, driving the Prowler 15 yards with a 360LB load.

The PROWLER is still a fairly "new" concept to many performance facilities in the Tri-State area, but it is nothing more than a glorified 1-Man Sled!

We utilize the Prowler and the Prowler Workout as a conditioning workout, so it really satisfies not only a Leg workout, but Acceleration Component in our Speed Program and Cardio so our Athlete's become Game Ready and our Fitness Enthusiasts are Cardiac & Pulmonary tested.

Although he is cheating by "using the handles," Taylor is performing a perfect lunge with his trail leg positioned at 90 degrees and his weight is back therfore not displacing any excessive weight over his lead leg.

A strong upper back and hip flexibilty and strength is essential for Taylor's success on the gridiron.

Okay, so TAYLER WEJNERT is a basketball star at Colgate University, but believe it or not we convinced Tayler to "cross-train" one day and promoted this workout as a "ATHLETIC MOVEMENT" program.

She bought into it and actually had a great workout feeling as if she had a 1 hour dynamic stretch and massage at the same time because she recruited so many more muscles than a "normal" workout.

Above she is simply performing an Overhead 1 Leg Squat using the Hockey Stick as a prop. She must try to keep her chest out and back flat while performing a squat- maintaining proper alignment with her hip - knee and ankle for maximum stability.

Tayler appreciated our creative approach to training and although holding a hockey stick over her head, realizes that for stability, strength and postural concerns, this exercise will make her perform better on the basketball court.

Who said Conditioning had to consist of running?
Anthony D'Alessandro(Mahwah H.S. baseball)did not play a fall sport his freshman year, but became a Bigger, Faster & Stronger athlete by training at GOOD ENERGY 2x week.

Anthony was a standout on Mahwah's excellent Freshman Basketball team and played Varsity baseball for the T-Birds that Spring.

Above Anthony is dragging 265Lbs of weight.
(we don't count the weight of the sled!).

Technically a leg exercise, but the load(weight) and volume(20yds) makes for a pretty intense cardio workout as well!

Blake doesn't boast to be the best weight lifter, but to play in the NFL and excel in 4 pre-season games and 16 regular season games...you have to be strong!

Here is is repping 475lbs in the first circuit of a leg routine in his off-season strength program at GE prior to his OTA's in Buffalo.

We still say, "it's not about how much weight" but about technique and developing stronger, faster and more explosive athletes.

However, we can not ignore the progress Casey Gallagher has gained in her "off-season" at Good Energy! Casey nursed a quad issue all Fall and has worked OT at Good Energy 3x per week this winter to get her body to the next level!

135 Pounds for QUALITY reps is IMPRESSIVE!

Casey is performing a walking lunge with a twist in the transverse plane to recruit her hip flexor and transverse abdominus.

This exercise was performed in the 3rd and final circuit as a dynamic exercise to increase range of motion in her abs, psoas and hip complex to increase her flexibility!

See, it's not ALL about the weights!

Pictured is John Marshall, a senior at Northern Highlands.

John is not only a leader in the weight room for the Highlands Football Team, he also comes to Good Energy to work on his technique and push himself to the limit with our personal guidance.

At Good Energy, we focus our program on getting Athlete's stronger in a safe environment and with proper technique.