day 1 - “Hold On” Goal: Work mobility, strength and flexibility in hips, quads and ankles. 8min EMOM odd: 20 Knee Together Squats https://youtu.be/z23pGAUSZB4 even: accumulate 30 second tuck or L hold on Paralettes https://youtu.be/svcJIk7aSVQ day 2 - “Hinge and Bridge” Goal: Hip mobility and strength through full range of motion. 3 Rounds for...
Thanks to Pamela Gagnon for joining this week to discuss Toes To Bar efficiency. This is a movement that a lot of fitness athletes have difficulty with as their technique robs them of energy and slows them down! Pamela has some great insight into optimizing...
day 1 - “Out and Around We Go” Goal: Build strength, balance and control in the hip flexors and quads. This will help with toes to bar & pistol work as well. 3 rounds x 10 reps (each leg) bottom pistol leg lifts - for quality https://www.youtube.com/watch?v=1mJzax9EjQc between each...
day 1 - “Flutter Away” Goal: Work on building core/hip flexors while holding active position 10 min EMOM odd min: 15 Hollow Tension Pulls https://youtu.be/uxZ5VSMMh8E even min: 30 sec of hanging flutter kicks https://youtu.be/AfkJxHM6_ig day 2 - “Get Tall” Goal: Core strength and control Dynamic Couch Stretch x30 seconds per side https://www.youtube.com/watch?v=BHBIaRhSdGQ Then 5 sets for quality...
I am excited to have my good friend Dr Mitch Babcock of FitnessTx contribute this amazing research review on the safety of deep squats. Squats unfortunately get a bad wrap in the medical world as a knee destroyer. But the available literature on deep squats shows...
day 1 - “Rock and Roll” Goal: Spend time under tension in hollow & superman positions to strengthen core & lumbar spine Hollow Hold: 3 max effort sets with double rest between each set (if you hold for 12 sec - you rest for 24sec) **hollow hold (tuck/one leg/extended) https://youtu.be/Bd-l8aeDUmY Then: Hollow to...
day 1 - “Slides & Hangs” Workout Goal: Build Core strength while building grip and shoulders ALTERNATE between each exercise for 5 rounds: *Pike/tuck Hold hanging from rig Max effort set https://www.youtube.com/watch?v=MTw7CxHvp7A& AND *Hollow slides off bench/box 10 slides https://www.youtube.com/watch?v=Sgh0GtRc0pk day 2 - “Raise and Squat” Goal: Core strength / stiffness plus hip flexor mobility...
Rib cage flare during overhead lifting is a common movement fault seen in fitness athletes. While it is not always an issue, quite often it needs to be addressed for better positioning as an athlete moves weight overhead. If you aren't familiar with the term rib...
day 1 - “Say Hollow to Strength” Goal: Build correct hollow shaping while spending time under tension Arch to Hollow Tension Drill 5 rounds: 30 sec work/30sec rest https://youtu.be/HQgxLMnEJa8 THEN: Hollow Rocks 3min of: 20sec work/10 sec rest https://youtu.be/3UFnnjezz5o Day 2 - Uni Squats Goal: Unilateral core strength in the squat 20-15-10 each arm Single Arm Front Rack Squats...
day 1 - “Seals love to Slide” Workout Goal: Build Dynamic Strength in Shoulders Hollow Sliders with Tuck Ins 5 rounds: 25 feet hollow slider with 10 tuck “ins” at end https://youtu.be/8KZu8NpAqDI between each slider do 10 parallette shoulder extensions: https://youtu.be/7GLMYwLE47c day 2 - “Stretch & Flex” Goal: Shoulder Capsule mobility and overhead flexibility Posterior...