Squeeze: Stronger

Tracy Effinger
Year Released: 2008

Categories: Abs/Core , Ballet/Barre, Lower Body Strength , Pilates/Core Strength , Upper Body Strength


Before trying Tracy’s workout, my favourite instructor for strength was Cathe. I liked the Squeeze Stronger workout and I liked Tracy enough to want to try more of Tracy’s squeeze workouts. Tracy works out alone, and I like that format, she has enough intensity and karma to be very motivating, and she is easy to see on screen and follow her moves.

I have to say, that these exercises are chosen for advanced exercisers who already have admirable strength, stamina and flexibility, and are not the safest choices. You have to judge how each exercise will affect your body, and modify to make it safe and effective for you. So, in spite of Tracy being new and fun and my most favourite workout this month, I have lots of comments that describe how the exercises felt to me.

Warm-up: this is NOT a kind way to treat cold hamstring muscles. Deadlifts are performed at callisthenic speed.

Biceps: I couldn’t get much pump in the bicep muscles with the “W” because for the entire movement, your arms are held in a semi-front shoulder raise, and my shoulders fatigued before my biceps felt any work.

Shoulders: Front, side and rear delt raises are fairly fast with no rest and as my muscles began to tire in the third set, I had to concentrate to avoid explosive movement or throwing the weights up.

Chest: Tracy performs 4 chest exercises standing with 2 lb. dumbbells. Again, I only felt the work in my shoulders as you are holding your arms up at shoulder height the entire time.

Triceps: some light pulsing type work at the top of the movement, which I felt.

Side Waist Bends: Performed at break neck speed! I was cautious not to startle my back muscles with these standing side stretches and contractions to pull the torso back upright. I tried them without the stick and also with hands on hips to find the right level of resistance for me.

Side kicks: Well, I would call them standing leg lifts, more to the back than to the side. My leg just flies up effortlessly so I actually increased the speed of these and didn’t let me toe touch down between reps to get enough resistance. Alternatively, I could have put on ankle weights.

Push-ups: just one set on the knees plus another two sets using the triceps to push. I will do the first set on my toes, next time, since this is the only time that my chest muscles are worked hard.

Leg Work: there’s 6 minutes of plie variations on your toes with a strong pelvic tilt and upper body leaned slightly backward. You feel a stretch in your front thighs. Then you go down to the floor for knee dancing, pretzel, and clam, which work the hips and pelvis. I think this is my favourite section, and where I’m seeing the most improvement in being strong enough to do the movement and getting the endurance to hold the positions.

Abs: The first ab segment has you hold your upper body halfway down into a roll-down and do some rowing. I’m not strong enough to hold that position with my arms up above my head so I skipped to the next section, which had lower ab crunches and bicycle type moves.

Last exercise: Lying on your back, doing pelvic lifts and hip circles, which I didn’t think were hard but they got more difficult with fast reps, faster pulses, and variations on foot placement.

Stretch: The workout ends with reclining twist and hamstring stretch.

I have to tell you, the first time I finished this workout, I went straight to the cupboard to take ibuprofen and took an Epsom salt bath, I was so worried for myself. Next time, I just needed the bath, and today, the third time completing this workout, I was happy with a shower after. I experienced a learning curve with the exercises. The third time through, I felt better able to get into the exercise positions and not tense up with the speed, and stay relaxed through the reps.

The workout doesn’t make me terribly sore the next day, just sore in weird places, like front delts, side waist, hamstrings (next time I will do my own warm-up prior to starting this workout). I think Tracy has enough charisma to overcome the workout’s shortcomings, and I look forward to doing more of her workouts.

Desie

12/07/2010