Thanks to all of our loyal clients, Professional Athletic Performance Center is celebrating its 10th anniversary.  In recognition of this milestone, we are preparing fun activities, contests, incentives and prizes for our clients to enjoy throughout 2016.
Check back often to see our latest happenings!

*Very important to control the band in both inward and outward movements.

1.Front Squat

Stand on band with feet slightly wider than shoulder width.  Holding a handle in each hand, bring the top of the band over each shoulder.  Bend at your hips and knees like you are sitting to a chair. Make sure to keep your chest up and core tight.  Rise back up to start position and repeat.

Front Squat

2. Seated Row

Sit on the floor with legs straight in front of you.  Place both handles in each hand and wrap the center of the band around the soles of your feet.  As you sit straight up, extend arm with palms facing each other.  While sitting tall, bend at the elbows and pull the band toward your body while squeezing your shoulder blades together.  Slowly return to starting position.

Seated Row

3. Band Tear

Stand with feet shoulder with apart and arms extended out in front at shoulder height.  Grip the middle portion of the band with both hands palms facing down.  While keeping your arms straight, pull the back to your chest and squeeze shoulder blades together.  Slowly return to starting position.

Band Tear

4. Standing Chest Press

Anchor the tube band of the band to a sturdy support at chest height.  Grab each handle with your back to the band. Step forward with one foot to create tension on the band while positioning your hands at chest height.  With elbows bent and palms facing down, press the band straight out in front of you until your arms reach full extension.

Standing Bench Press 1



Standing Bench Press 2



5. Overhead Press

Stand in the center of the tube band with feet shoulder-width apart.  Grip each handle, positioning your hands at shoulder height.  Press straight up until you reach full extension and lower back down slowly.  To increase the intensity, widen stance to create more tension on the band.  To decrease the intensity, narrow stance or use one foot to create less tension.

Overhead Press 1



Overhead Press 2

6. Standing Biceps Curl

Stand with feet shoulder-width apart with your feet placed over the middle of the band. Grab a handle in each hand, starting with your arms extended at your sides. Bend at the elbow and bring your fist towards your shoulders.  Slowly lower back down to the start position.




curl 2



7. Lateral Raise

Stand with feet positioned over the center of a tube band, shoulder-width apart.  Grip each handle with your arms by your side and your palms facing your legs. Raise your arms straight out to the side until you get to shoulder height.  Slowly lower back down to the start position.  To decrease intensity of this exercise, use 1 foot to stand on the band instead of 2.20160908_144334

8. Leg Extension

Anchor one end of the band in a door to secure it from moving.  Loop the other end around your ankle with the band positioned behind you.  Step away from the door to create tension on the band, and position feet hip-width apart.  Shift your weight to one leg and lift the other leg off the floor.  Extend the knee until it straightens out in front of you.  Slowly return to starting position.

Leg Extension 1


leg extension 2

9. Prone (Lying) Leg Curl

Anchor one end of the band in a door to secure it from moving.  Lie face down on the floor and loop a band around your ankle.  Create tension on the band by moving your body away from the door.  Tighten your core and bend your leg at the knee, bringing your heel toward your glutes as far as you can. Slowly return your leg to starting position.

Prone leg curl 1



Prone leg curl 2

10. Anti-Rotation (Oblique exercise)

Anchor the band to something sturdy that won’t move or tip over when force is applied.  Position your hands slightly below your chest at the opposite end of the band and step out laterally until you feel tension.  While holding the band with both hands press straight out in front and then slow and controlled come back to the start position below your chest.  Be sure to turn around and get the other side!









Whether you are a beginner, intermediate, or expert lifter, it is vital that you take the time necessary to learn the proper mechanics of the lift being performed. Injuries can be avoided simply by understanding what muscles an exercise targets, how the exercise should be performed, and how can an individual deviate from the proper form.


This has a direct correlation with proper exercise technique. A lifter should be able to lift the weight both concentrically and eccentrically in a slow, controlled manner (unless performing explosive power exercises) with perfect form. If you find your form is deviating throughout your set, than the weight is too heavy. Check your ego at the door!!


The whole point of a warm up is to prepare the musculature for the motions that will be performed throughout the workout. The warm up should be dynamic and raise the body temperature. If you aren’t sweating in the warm up, you aren’t doing it right!


This is where your cool down comes into effect. As previously mentioned, we performed DYNAMIC stretches to prepare the muscles for activity. At the end of the workout, it is best to perform STATIC stretches to increase flexibility, decrease potential soreness, and prevent injuries from occurring due to tightness.


This often goes overlooked, but is an important aspect of exercise. A spotter should know how to spot properly so that the lifter and the spotter are utilizing safe body mechanics throughout the lift. The spotter should assist when necessary.


Sometimes less is more! In my opinion, if you are in the gym for more than an hour to an hour and a half, you are most likely doing too much. Rest days are vital in order to allow the body to restore depleted energy sources used by the muscles.


It is important to learn the fundamentals before jumping into a complex lift that you are not prepared for. Take the time to master the fundamentals and you’ll be amazed how quickly you can progress in your workouts.


Whether you are looking to gain muscle, lose fat, or somewhere in between, nutrition is going to be a vital component of your success in the gym. You wouldn’t go on a 10-hour road trip with an empty tank of gas, so why would you go to the gym on an empty stomach. The body requires adequate nutrients to produce energy. And that doesn’t mean fast food!


Walk into the gym with a purpose. Stay focused on your goals and pay attention to the exercise at hand. Lack of concentration is only going to lead to a decrease in motivation, which may hinder form and your progression throughout your training program.


Too many times I’ve seen someone in the gym lifting with an injury thinking that it will resolve itself over time. The body may be compensating without you even knowing, which may lead to further injury. Take a step back, address the issue, and resolve it before continuing with your training. 

  1. Set Realistic Goals For Yourself

Whether you’re aiming to strengthen, lose weight, or tone, setting attainable goals before you begin your workout program is your key to success.  It is important to give yourself something to work toward, to help keep you motivated and on track.

  1. Add Variety to Your Workout

Although sport specific training is highly recommended, it is also beneficial to add variety to your workout program.  Cross training is a great way to ensure you aren’t doing the same thing every week, and your body isn’t starting to break down from repetition.  Without changing things up it, is also common to become bored with your workouts.

Variety also means making sure your workout targets the desired areas of your body.  For example, some might want to break it down to target a different part of the body each day, whereas others incorporate total body workouts.  Taking into consideration your goals, you need to consider how many days a week you are working out, and what are you trying to accomplish.

  1. Start Simple

When you are creating your own workout and searching for exercises to include, start simple and allow yourself room to progress.  Trying out the newest exercises might seem enticing, but not every exercise is for every person.  It is going to be a trial and error process.  So start simple until you find the exercises that are best for you.

  1. Be Sure to Progress Your Workouts

Progression involves many stages; it is not only the idea of increasing weight, but also the aspect of taking days off and lowering weights so you don’t overload your body.  Progression can be in the form of actual loads, as well as intensity and level of exercises.  Listen to your body!  Taking a day off when your body needs it is never a bad thing.

  1. Track Your Progress

It is not only important to include progression, but also to track it.  Recording the exercises you complete, as well as the weights you use are great ways to see how far you have come and how close you are to achieving your goals.  Having everything tracked and recorded will also help you create future workouts and programs, and set new, higher goals.

  1. Do Some Research

Given that every person is going to have a different set of goals, spend some time doing a little research on different types of training available.  Although we mentioned trial and error previously, it is also helpful to learn and prepare for the program you are about to take on.

  1. Organize Days, Allot Time, Plan Out Your Program

Taking time to organize your workouts and program beforehand plays a large role in your success.  If you dedicate yourself and your time to working out on certain days, for a certain length of time, you will have a higher chance of sticking with your program.  Planning your program out down to the minor details of which exercises will be on which day will also save you time during your workouts.

  1. Commit to your program

Understand that it will not take you one week to reach your goals.  Commit yourself fully to your program and to putting in the time and dedication to get where you want to be.  Decide how serious you are about your program.

  1. Hydrate, hydrate, hydrate!

Fuel your body the right way by drinking plenty of water!  It is great to workout, but more than half the battle is providing your body with the proper fuel to achieve maximum success.  When doing your research for your program, take some time to look into how you should be feeding your body.  Provide yourself with the nutrients necessary to carry it all out.

  1. Celebrate your successes

Yes, your ultimate goals might take a little longer than expected, but that doesn’t mean you aren’t reaching smaller milestones along the way.  Be sure to stop and celebrate those as well, and give yourself the motivation to keep moving forward. 

2015 Professional APC Logo TaglineTo All Our Valued Clients and Friends,

We have some exciting news to share with you!  Thanks to all of our loyal clients, Professional Athletic Performance Center is celebrating its 10th anniversary.  In recognition of this milestone, we are preparing fun activities, contests, incentives and prizes for our clients to enjoy throughout 2016.

The team at PAPC has been very fortunate to build so many great relationships and countless memories over the past 10 years.  We appreciate the support from our clients, the parents of our student athletes, and all who have referred their friends to us.

As I reflect on all of the talent that has come through our doors, I think about our past and present clients and the multitude of local teams, schools and organizations that have worked hard to reach individual and team goals.  I am proud to watch our middle and high school athletes move on to numerous Division 1, 2, and 3 colleges, to pursue their sport.

We would like to thank the New York Islanders, the NBA pre-draft athletes, and all of the professional athletes across all major sports for trusting us to help them enhance their athletic abilities.

You have all contributed heavily to our success, and we look forward to continue working with you to help you reach your goals.

Be sure to check our website at and your email inboxes for more information and updates over the next several months.

The entire team at Professional Athletic Performance Center looks forward to continuing our relationships with all of you.  If you have any questions or comments about Professional Athletic Performance Center, please feel free to contact us at 516-227-2373 or


dean signature

Dean Maddalone  PTA, CSCS,USAW

Partner / Director

Professional Athletic Performance Center