EDM FIT Hopkinton

01/08/2025

Dynamic Warmup
👇 Description below 👇

I don’t do a lot of stretching, mostly for recovery I do foam rolling. But flexibility and mobility are definitely paramount to injury prevention. So I try to address this in my warm-ups through various exercises I try to incorporate balance, dynamic flexibility, range of motion and strength . Here are a few.

The GOAL:
🔴 Walking quadriceps stretch with overhead reach
🔴 Walking quadriceps stretch to calf raise with overhead reach
🔴 Walking quadriceps stretch to single leg hop with overhead reach
🔴 Walking quadriceps stretch to butt kicks
🔴 Walking quadriceps stretch, two Flexion Extension Lunge (stretching hamstrings and calves
🔴 Flexion Extension Lunge to Split Jump
🔴 Lunge to Spider Lunge with 2-way T-Spine Rotation
🔴 Upward Dog to Down Dog to inchworm with Down Phase of Push Up (💪🏽🔥🆎s)
🔴 Walking Figure 4 Squat (Glute stretch) to external hip rotation to Single Leg Deadlift
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(203)430-7296
 

12/01/2024

Chest Workout
👇 Description below 👇
Online Personal Training and Nutrition Coaching
Erskine.McIntoshii@gmail.com
(203)430-7296
www.edmfitnesshopkinton.com

I don’t Bench Press much these days so I wanted to focus on that lift.
The GOAL:
🔴Controlled Lowering to chest depth, while squeezing the scapula.
🔴Pause at the chest and push while squeezing the pecs.
🔴Fatigue
So with no spot I wasn’t trying to go heavy.
After the warmup set I was trying to find my working weight. My goal was Working Weight x 10 reps for my work set. It turns out that my work sets were sets 3-5,7) x 6 reps with 0 reps in reserve.

Warmup +20lbs x 20 reps
1️⃣ +90lbs x 4 so I dropped the weight.
2️⃣ +70lbs x 4 so down I went.
3️⃣ +50lbs x 6 down again
4️⃣ +40lbs x 6 down again
5️⃣ +30lbs x 6 down
6️⃣ +20lbs x 10. I almost bailed at 8 but decided to push for 10.💪🏽
Smith Machine Sets (Bar ≈20lbs)
7️⃣ +50lbs x 6
8️⃣+30lbs x 10
           

11/26/2024

I hate training arms alone but there is no question if you want stronger looking arms you have to train your triceps.

1️⃣ Dumbbell Tricep Extension
Keep elbows in as you drop the dumbbells beside, your ears. Bend the elbows, as if you’re going to tap the dumbbell head to your shoulders.

2️⃣ Dumbbell Tricep Eccentrics to Press
Keep elbows in as you drop the dumbbells to Shoulders. Bring Elbows to your sides and press them up. Great Alternative once Tricep Fatigue sets in.

3️⃣ Drop Set Dumbbell Tricep Extension

4️⃣ Drop Set Dumbbell Tricep Eccentrics to Press

           

11/26/2024

A quick Tricep Workout
👇 Description below 👇
Online Personal Training and Nutrition Coaching
Erskine.McIntoshii@gmail.com
(203)430-7296
www.edmfitnesshopkinton.com

I hate training arms alone but there is no question if you want stronger looking arms you have to train your triceps.

1️⃣ Dumbbell Tricep Extension
Keep elbows in as you drop the dumbbells beside, your ears. Bend the elbows, as if you’re going to tap the dumbbell head to your shoulders.

2️⃣ Dumbbell Tricep Eccentrics to Press
Keep elbows in as you drop the dumbbells to Shoulders. Bring Elbows to your sides and press them up. Great Alternative once Tricep Fatigue sets in.

3️⃣ Drop Set Dumbbell Tricep Extension

4️⃣ Drop Set Dumbbell Tricep Eccentrics to Press

           

11/17/2024

A quick and challenging Smith Machine Lower Body Workout
👇 Description below 👇
Online Personal Training and Nutrition Coaching
Erskine.McIntoshii@gmail.com
(203)430-7296
www.edmfitnesshopkinton.com

Training in Hopkinton And Northborough, MA.
I don’t often use a Smith machine in my workouts so all exercises are done with just the bar. 1-3 Sets was more than enough. What I’m trying to emphasize with this workout are Slow and Controlled eccentric loading (Lowering Phase) through full Range of Motion, which helps build muscle mass and stability. Not all exercises are appropriate for everyone.

1️⃣ Smith Machine Back Squat
I changed my direction to face out of the rack to change the bar path to help engage the Quads by reaching Knee Flexion and minimalize “Axial Loading” i.e. pressure on the spine. In most cases when doing back loaded Leg exercises, your back will fatigue faster than your legs.

2️⃣Front Elevated Single Leg Squat
Elevating the forward leg puts more stimulus on the quads and glutes by emphasizing knee Flexion through the deeper range squat. Do weaker leg first.
“Progressive over Load” by way of lower body fatigue is the goal. So after the Smith squat warm-up, I go to the hardest exercise first and progress down in difficulty. I only got 2 each leg so I moved onto the next variation.

3️⃣ Front and Rear Elevated Single Leg Squat
Emphasize work on forward leg slow down through full range of motion. Do weaker leg first.
Same Principle as the previous it only adds more stability with the trail leg on the bench.

4️⃣Front Elevated Split Squat
Emphasize work on forward leg. Slow down through full range of motion. Do weaker leg first. Same principle as previous exercises.

           

10/07/2024

Quick and Effective Shoulder Workout for Deltoids that Doesn’t require heavy weight.
The Middle Head of Muscle the Delts make the shoulders look Big. They are also pretty fatigue resistant and recover quickly.

Tips Below

1. Lateral Raises (Tip: start Raise with Shoulders not Arm and Wrists, Slow controlled Lowering)
2. Drop Set Lateral Raise
3. Super ROM Side Raises: Targets Delts, Traps, Rhomboids (Tip: 1. Start Raise with Delts and Scaps, Slow Lower Tip: 2. Try to keep arms in line with Ears or Behind)
4. Drop Set Super ROM
5. Modified Upright Row (Tip: If Upright back bothers shoulders try leaning forwards slightly)
6. Pike Position Shoulder Push-up (Tip: Elevating hands increases depth of press for more muscle activation.

Erskine.McIntoshii@gmail.com
(203)430-7296
www.edmfitnesshopkinton.com
Training in Hopkinton And Northborough, MA.

10/07/2024

Abdominal rollout progressions. Awesome way to eccentrically train the re**us abdominus muscle. it’s also a good back exercise but definitely should not be felt overwhelmingly in the back. Not appropriate for all fitness levels but if you have the hip and the abdominal control, it’s definitely worth it.

Erskine.McIntoshii@gmail.com
(203)430-7296
www.edmfitnesshopkinton.com
Training in Hopkinton And Northborough, MA.

03/24/2024

As a personal trainer, we appreciate our clients. Getting to know them through the conversations we have, be it the music that we enjoy, the movies and shows we watch, the books we read and all of our life experiences. I feel we all learn from each other. All trainers, hope that their clients find value in what we do, not that we just enjoy torturing people because exercise is hard but hopefully we make it just a little bit more enjoyable. Without you all, there would be no us.

Small Group Personal Training
www.edmfitnesshopkinton.com
Erskine.McIntoshii@gmail.com
(203)430-7296
 

11/19/2023

Sunday Morning Sweat with Awesome Clients!

Small Group Personal Training
www.edmfitnesshopkinton.com
Erskine.McIntoshii@gmail.com
(203)430-7296
 

11/11/2023

Having fun with handstand push-ups. I am in no way proficient at these. But every once in a while I feel up to the challenge. Always use proper warm up, train safely and have fun.

Message me if you have any fitness or nutrition related questions.

Erskine.McIntoshii@gmail.com
(203)430-7296
www.edmfitnesshopkinton.com
Training in Hopkinton And Northborough, MA.

11/09/2023

Clients always ask about carbs and how they should limit them. Which may work for some but I try to emphasize to come down portion size and timing. I hope this article can help dispel any carbohydrate negativity.

Experts explain the resistant starch trend circulating on social media.

10/31/2023

Happy Halloween!! Me to my daughter: “Can I go trick or treating with you?” Her: “Absolutely Not!” Me: “ But what if there’s beach?”