Issue link: http://www.wacmagazine.com/i/1471687
18 WAC Magazine | wac.net living fit Instructor insights / exercise of the month Instructor Insights Al Alexander, Judo Al Alexander's fiery passion for judo was first ignited in middle school, when he joined his school team. Since then, Al has achieved the rank of godan kōdōkan—or fih-degree black belt— according to judo's Kōdōkan Kyū-Dan ranking system. Al began teaching judo at the WAC in 1994 and has taught generations of WAC members, something he says makes the experience worthwhile. "Since I teach family judo, I have taught siblings, parents and their kids, and more," he says. "I feel like it's not just fitness, it's family. Teaching makes me feel like I'm a part of that family." Member Mark Drewfs and his daugh- ter currently train under Al. "Making progress and maturing together is a big part of it," Mark says. Al speaks highly of the life lessons taught by martial arts—especially about safety and self-defense. "It teaches you to never give up," he says. "It's about using your judo skills to navigate even the worst situations." Along with teaching judo, Al holds a doctorate degree and teaches advanced mathematics and computer science at Decatur High School in Federal Way and the University of Washington. In his free time, Al enjoys playing tennis, swimming, and surfing. —Al teaches Family Judo at the WAC from 7–9 pm on Wednesdays and 8–10 am on Saturdays. Personal Trainer Amanda Shrader demonstrates the Barbell Row. This compound movement targets the lats, traps, rhomboids, and rear deltoids while also engaging the biceps. Exercise of the Month Barbell Row Your spine should remain straight and neutral as you maintain the hinge position throughout the exercise. Complete three sets of 12–15 reps as you are able. E M I L I O H U E R TA S E M I L I O H U E R TA S 1. Hold barbell with overhand grip with hands about shoulder-width apart. Pull shoulder blades back and bend over in a hinged position at the hips so your torso is nearly parallel to the floor. 2. Pull the bar toward your hips, keeping your elbows tight to the sides of your body. When pulling bar toward your body, squeeze shoulder blades at the top of the motion before returning to starting position. is is one rep.