💥𝐁𝐞𝐭𝐭𝐞𝐫 𝐮𝐬𝐞 𝐨𝐟 𝐟𝐨𝐚𝐦 𝐫𝐨𝐥𝐥𝐞𝐫𝐬💥
Use your foam roller for something productive.
The foam roller can be useful, but it gets overhyped as a tool that can break up scar tissue and adhesions, cure poor mobility, and even eliminate cellulite.
These claims are founded on pseudoscience and not real world human physiology.
Self-myofascial release techniques with a foam roller can have great benefit, but only when used intelligently and in a timely manner. That’s a post for another day though.
Below are 4 actual exercises you can do on the foam roller that can really help you get stronger, healthier, and better looking without clothes.
𝗧𝗼𝗽 𝗹𝗲𝗳𝘁 - Alternating dumbbell foam roller bench press - This is a great exercise for several reasons. The first is that by laying long ways on the roller, your abs have to work extra hard to remain centered while performing the side to side press. Secondly, the shoulder tends to move more optimally with the spine being pinned in one place as the shoulder doesn’t have enough room to tilt anteriorly. Also, the deeper range of motion will allow for more time under tension and a bigger stretch increasing muscle damage for potentially more growth.
𝗧𝗼𝗽 𝗿𝗶𝗴𝗵𝘁 - Push-up position row with foam roller distraction - This exercise is a fantastic way to get your upper back rowing in while also including some difficult dynamic shoulder stability on the opposite arm. The abs also get crushed here if you do these right and don’t rotate with the lumbar spine.
𝗕𝗼𝘁𝘁𝗼𝗺 𝗹𝗲𝗳𝘁 - Foam roller reaching planks - This is a goto anterior core drill that is a fantastic low back saver and overall execellent ab exercise. The serratus anterior gets used well here which can help all the functions of the shoulder.
𝗕𝗼𝘁𝘁𝗼𝗺 𝗿𝗶𝗴𝗵𝘁 - Foam roller hamstring leg curls - I’ve had more success personally with doing this exercise on the concept 2 rower, valsides, and stability ball. I’m only one person though. Many people feel their hammies light up optimally on these more than on
💥𝐔𝐭𝐢𝐥𝐢𝐳𝐢𝐧𝐠 𝐚𝐬𝐬𝐢𝐬𝐭𝐚𝐧𝐜𝐞💥
Single leg training in all of it’s forms are staples in just about every training program I design.
Progressions and regressions of the different variations are necessary to master as a coach, and eventually as a student.
There as several constraints we can use to enhance, progress, or regress single leg training. One of them happens to be using assistance.
Using assistance isn’t “cheating.” I use it to prevent poor or off balance reps within the working set.
Below are two ways I use assistance in single leg work. The left video is a quad/knee dominant exercise, and the right video is a hip/glute dominant exercise.
𝗟𝗲𝗳𝘁 - 𝗔𝘀𝘀𝗶𝘀𝘁𝗲𝗱 (𝗛𝗮𝘁𝗳𝗶𝗲𝗹𝗱) 𝗕𝘂𝗹𝗴𝗮𝗿𝗶𝗮𝗻 𝗦𝗽𝗹𝗶𝘁 𝗦𝗾𝘂𝗮𝘁𝘀 - This way of loading must be used with a safety bar. I prefer the EliteFts SS Yoke bar, but any SS bar will suffice. Having the hands on the squat rack will help keep balance, yet still allow for as much loading as you can handle.
𝗥𝗶𝗴𝗵𝘁 - 𝗔𝘀𝘀𝗶𝘀𝘁𝗲𝗱 𝗦𝗶𝗻𝗴𝗹𝗲 𝗟𝗲𝗴 𝗗𝗲𝗮𝗱𝗹𝗶𝗳𝘁 - The foam roller works perfect in this instance. Having a guide using the free hand, this allows a smooth hip hinge and repeatable reps without having to reset because of poor balance.
Again, it’s not cheating to use assistance as a constraint. Clean reps and perfect sets over time will help you maximize your time and training experience.
Give these two helpers a try next time single leg work comes up in your training program.
𝘼𝙣𝙮 𝙦𝙪𝙚𝙨𝙩𝙞𝙤𝙣𝙨? 𝙁𝙚𝙚𝙡 𝙛𝙧𝙚𝙚 𝙩𝙤 𝙘𝙤𝙢𝙢𝙚𝙣𝙩 𝙗𝙚𝙡𝙤𝙬, 𝙨𝙡𝙞𝙙𝙚 𝙞𝙣𝙩𝙤 𝙩𝙝𝙚 𝘿𝙈𝙨, 𝙤𝙧 𝙚𝙢𝙖𝙞𝙡 𝙖𝙩 𝙘𝙝𝙖𝙙@𝙘𝙝𝙖𝙙𝙧𝙤𝙙𝙜𝙚𝙧𝙨.𝙘𝙤𝙢
💥𝐒𝐭𝐮𝐝𝐞𝐧𝐭 𝐒𝐩𝐨𝐭𝐥𝐢𝐠𝐡𝐭💥
Beginning in March of this year, division 1 college golfer at FGCU (Florida Gulf Coast University), Chase Bigham began training after a minor wrist surgery.
As most of you know, golf has become a sport where athleticism and the ability to express power is essentially mandatory to compete at a very high level consistently.
The goal was to add an appropriate level of strength, conditioning, and mobility, then progress to more power development work as the season approached.
Well, we did that and then some. Chase was able to grow all of his important strength numbers, develop his ability to display power, and in turn he picked up 10 yards on his irons, and 15 yds carry to his driver.
—> 𝗛𝗶𝘀 𝘀𝘁𝗮𝗿𝘁𝗶𝗻𝗴 𝘄𝗲𝗶𝗴𝗵𝘁 𝗶𝗻 𝗠𝗮𝗿𝗰𝗵 𝘄𝗮𝘀 𝟭𝟳𝟰𝗹𝗯𝘀 𝗰𝗮𝗿𝗿𝘆𝗶𝗻𝗴 𝟮𝟳% 𝗯𝗼𝗱𝘆𝗳𝗮𝘁.
—> 𝗛𝗶𝘀 𝘄𝗲𝗶𝗴𝗵𝘁 𝗵𝗲𝗮𝗱𝗶𝗻𝗴 𝗯𝗮𝗰𝗸 𝘁𝗼 𝘀𝗰𝗵𝗼𝗼𝗹 𝗶𝘀 𝟭𝟴𝟴𝗹𝗯𝘀 𝗮𝘁 𝟭𝟰% 𝗯𝗼𝗱𝘆 𝗳𝗮𝘁.
Does this guarantee lower scores? No, but it puts him in a better position to succeed, which is and should be the only goal as the coach an athlete.
Athletic development is all about controlling the variables that contribute to success. It’s a pleasure to work with people as hard working as Chase, because they see the big picture and are willing to suffer short term for longer term success and health.
Here is a snippet of one of our latest training session in case you were curious what they look like for high level athletes.
𝘼𝙣𝙮 𝙦𝙪𝙚𝙨𝙩𝙞𝙤𝙣𝙨? 𝙁𝙚𝙚𝙡 𝙛𝙧𝙚𝙚 𝙩𝙤 𝙘𝙤𝙢𝙢𝙚𝙣𝙩 𝙗𝙚𝙡𝙤𝙬, 𝙨𝙡𝙞𝙙𝙚 𝙞𝙣𝙩𝙤 𝙩𝙝𝙚 𝘿𝙈𝙨, 𝙤𝙧 𝙚𝙢𝙖𝙞𝙡 𝙖𝙩 𝙘𝙝𝙖𝙙@𝙘𝙝𝙖𝙙𝙧𝙤𝙙𝙜𝙚𝙧𝙨.𝙘𝙤𝙢
💥𝐓𝐰𝐨 🔥 𝐚𝐧𝐭𝐞𝐫𝐢𝐨𝐫 𝐜𝐨𝐫𝐞 𝐝𝐫𝐢𝐥𝐥𝐬💥
Intelligent core training is a foundation in my training systems, so there’s nothing I hate more than wasted time on pointless ab work that doesn’t have a rhyme or reason behind it.
Training the anterior core to resist extension is a weekly occurrence in all of my student’s programming.
Below are a couple you may have not considered.
𝗟𝗲𝗳𝘁 - 𝗖𝗿𝗼𝘀𝘀 𝗯𝗼𝗱𝘆 𝘀𝗹𝗶𝗱𝗶𝗻𝗴 𝗺𝗼𝘂𝗻𝘁𝗮𝗶𝗻 𝗰𝗹𝗶𝗺𝗯𝗲𝗿𝘀 𝘃𝘀 𝗳𝗼𝗮𝗺 𝗿𝗼𝗹𝗹𝗲𝗿 - I’m not a fan of fast mountain climbers for conditioning or core work. It just shows lack of body control, and it’s an attempt to raise the heart rate with no thought behind the programming. Instead I use these as a anterior core exercise for students to gain control over their pelvis and ribcage. The foam roller forces an exaggerated reach for better rib cage positioning and abdominal recruitment.
𝗥𝗶𝗴𝗵𝘁 - 𝗥𝗼𝘄𝗲𝗿 𝗸𝗻𝗲𝗲 𝘁𝘂𝗰𝗸𝘀 𝘄𝗶𝘁𝗵 𝗡𝗧 𝗹𝗼𝗼𝗽 - The concept2 rower has proven to be useful for more than just rowing. Here we have the hands elevated on a bench and a NT loop attached to the neck of the rower for extra resistance. I like these with anteriorly tilted pelvises because there is a bit of repeated flexion going on here. This one will light up your lower abs as will the cross body mountain climbers.
𝘼𝙣𝙮 𝙦𝙪𝙚𝙨𝙩𝙞𝙤𝙣𝙨? 𝙁𝙚𝙚𝙡 𝙛𝙧𝙚𝙚 𝙩𝙤 𝙘𝙤𝙢𝙢𝙚𝙣𝙩 𝙗𝙚𝙡𝙤𝙬, 𝙨𝙡𝙞𝙙𝙚 𝙞𝙣𝙩𝙤 𝙩𝙝𝙚 𝘿𝙈𝙨, 𝙤𝙧 𝙚𝙢𝙖𝙞𝙡 𝙖𝙩 𝙘𝙝𝙖𝙙@𝙘𝙝𝙖𝙙𝙧𝙤𝙙𝙜𝙚𝙧𝙨.𝙘𝙤𝙢
💥𝐋𝐮𝐧𝐠𝐞 𝐂𝐨𝐫𝐫𝐞𝐜𝐭𝐥𝐲💥
Single leg work is one of the hallmarks of just about any great lower body training program.
Along with being quite humbling, training unilaterally has a ton of residual benefits.
If balance, strength, size, athleticism, or endurance are goals of yours, single leg work must be part of your training catalog.
Below I cover the lunge, and issues I see with execution, along with corrections for these mistakes.
𝗧𝗼𝗽 𝗟𝗲𝗳𝘁 - 𝗨𝗻𝗱𝗲𝗿-𝘀𝘁𝗲𝗽𝗽𝗶𝗻𝗴 𝗹𝘂𝗻𝗴𝗲 - A common neurological compensation in the lunge is a short, non-confident step forward. Not only is this suboptimal, it’s more stressful on the knees and back. Take a full stride like the video on the left.
𝗕𝗼𝘁𝘁𝗼𝗺 𝗹𝗲𝗳𝘁 - 𝗢𝘃𝗲𝗿 𝗲𝘅𝘁𝗲𝗻𝗱𝗲𝗱 𝗹𝘂𝗻𝗴𝗲 - This is the second most common issue I see in lunging. Over lunging into the front leg with too long of a trail leg reach causes the pelvis to excessively tilt anteriorly, causing unnecessary stress on the ligaments around the hip flexors.
𝗥𝗶𝗴𝗵𝘁 - 𝗣𝗲𝗿𝗳𝗲𝗰𝘁 𝗹𝘂𝗻𝗴𝗲 - The perfect lunge is a stride that keeps the pelvis stacked under the ribcage every time. There’s not excessive lumbar extension, or under/over lunging happening. A slight shin angle can happen here as well.
𝘼𝙣𝙮 𝙦𝙪𝙚𝙨𝙩𝙞𝙤𝙣𝙨? 𝙁𝙚𝙚𝙡 𝙛𝙧𝙚𝙚 𝙩𝙤 𝙘𝙤𝙢𝙢𝙚𝙣𝙩 𝙗𝙚𝙡𝙤𝙬, 𝙨𝙡𝙞𝙙𝙚 𝙞𝙣𝙩𝙤 𝙩𝙝𝙚 𝘿𝙈𝙨, 𝙤𝙧 𝙚𝙢𝙖𝙞𝙡 𝙖𝙩 𝙘𝙝𝙖𝙙@𝙘𝙝𝙖𝙙𝙧𝙤𝙙𝙜𝙚𝙧𝙨.𝙘𝙤𝙢
💥𝐏𝐫𝐨𝐮𝐝 𝐜𝐨𝐚𝐜𝐡 𝐦𝐨𝐦𝐞𝐧𝐭💥
Michelle and I have been training for a year now, and today she nailed her first unassisted pull-up! 👏
Michelle turns 54 next month, and has had a bilateral mastectomy in one of her 8 surgeries to defeat breast cancer. The hand she’s been dealt physically HASN’T defined or ruined her in her quest to become the best version of herself.
She has not missed a training session since January, and is one of the toughest people I’ve ever coached my career.
The combination of her consistency and toughness is a perfect recipe for outcomes like what we saw today.
Training is a metaphor for life. It’s full of ups and downs, successes and failures, but it’s always the ones who show up consistently and do the work that reap the rewards.
Proud of you, Michelle! This is just the beginning 💪🏻
💥𝐂𝐨𝐫𝐞 𝟒💥
Today I’m going to cover the 4 primary functions of the “core” that I train in general population students along with demonstrations of common exercises that cover these bases.
It’s important to note that no two people are the same, therefore no training program I design will be the same, especially when it comes to core training.
Everyone will present unique anatomy, postures, and movement patterns, therefore will necessitate completely individual strategies.
Core training reeds to be looked at in a 360 degree multi dimensional model, not just how the abs look with certain lighting in your bathroom.
With that in mind, here are the 4 main strategies I employ when training the abs.
𝗧𝗼𝗽 𝗟𝗲𝗳𝘁 - 𝗔𝗻𝘁𝗶 𝗘𝘅𝘁𝗲𝗻𝘀𝗶𝗼𝗻 𝗖𝗼𝗿𝗲 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 -The desired outcome of anti extension core work is to train the anterior core to resist the potential flaring of the ribs and extension of the lumbar spine. One of my favorite exercises for this is suspension trainer fallouts demonstrated here.
𝗧𝗼𝗽 𝗥𝗶𝗴𝗵𝘁 - 𝗔𝗻𝘁𝗶 𝗥𝗼𝘁𝗮𝘁𝗶𝗼𝗻 𝗖𝗼𝗿𝗲 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 - Preventing the trunk from rotating is exactly how these exercises work. By absorbing the outside force pulling you to rotate, the you train the abs to safely allow the spine to rotate in life and sport. Standing Paloff presses displayed here are a staple for training anti-rotation.
𝗕𝗼𝘁𝘁𝗼𝗺 𝗟𝗲𝗳𝘁 - 𝗔𝗻𝘁𝗶 𝗟𝗮𝘁𝗲𝗿𝗮𝗹 𝗙𝗹𝗲𝘅𝗶𝗼𝗻 𝗖𝗼𝗿𝗲 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 - Lateral flexion (side bending) is another function of the spine, therefore we need to train the surrounding musculature to do that more optimally. One of my favorites is demonstrated here which is the floor Copenhagen plank w/reach & tuck.
𝗕𝗼𝘁𝘁𝗼𝗺 𝗥𝗶𝗴𝗵𝘁 - 𝗟𝘂𝗺𝗯𝗮𝗿 𝗖𝗼𝗻𝘁𝗿𝗼𝗹 𝗖𝗼𝗿𝗲 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 - Lumbar flexion and extension both get bad raps, but our spine can move in so many ways, it’s important to understand that we can control it and preserve it with a 360 approach to core training. Reverse crunches displayed here do a great job of training the abs to control both extension and flexion of the lumbar spine.
𝘼𝙣𝙮 𝙦𝙪𝙚𝙨𝙩𝙞𝙤𝙣𝙨? 𝙁𝙚𝙚𝙡 𝙛
💥𝟐 𝐟𝐨𝐫 𝟏💥
Time management might be the most under appreciated factor when considering how to program workouts.
Most people I watch in a regular gym setting or on Instagram live workouts waste so much time with exercises that yield little to no benefit, only seeming effective because of sweat or increased heart rate.
I always follow the rule that if it doesn’t take you closer to your goal, it doesn’t belong. Most exercises are good, but only when matched up with the right person in the right situation.
This way there is no wasted time, no wasted energy, only progress.
So, when applicable, I’ll use what I like to call “2 for 1” exercises, the ultimate time management exercises.
Below are 4 of my favorites.
𝗧𝗼𝗽 𝗹𝗲𝗳𝘁 - 𝗦𝗽𝗹𝗶𝘁 𝗦𝗾𝘂𝗮𝘁 𝗛𝗶𝗻𝗴𝗲 𝗖𝗼𝗺𝗯𝗼 - This one torches the quads, hamstrings, and glutes by utilizing constant tension and alternating between knee and hip dominant movement patterns. Hold a weight in goblet position for this one.
𝗧𝗼𝗽 𝗿𝗶𝗴𝗵𝘁 - 𝗣𝘂𝘀𝗵-𝘂𝗽 𝗥𝗼𝘄 𝗖𝗼𝗺𝗯𝗼- This upper body horizontal push/pull utilizes dumbbells in what proves to be just as hard of a anti-rotation core challenge is it’s upper body.
𝗕𝗼𝘁𝘁𝗼𝗺 𝗹𝗲𝗳𝘁 - 𝗦𝗾𝘂𝗮𝘁 𝗛𝗶𝗻𝗴𝗲 𝗖𝗼𝗺𝗯𝗼 - Use a kettlebell or dumbbell, and alternate between the squat and hinge. Get good at the transition in grip and grooving both patterns perfectly.
𝗕𝗼𝘁𝘁𝗼𝗺 𝗿𝗶𝗴𝗵𝘁 - 𝗦𝘄𝗶𝗻𝗴 𝗣𝗿𝗲𝘀𝘀 𝗖𝗼𝗺𝗯𝗼 - You must learn to transition the kettlebell and use your grip properly to cleanly alternate between the two exercises here, but this is an awesome one that is full body in nature.
𝘼𝙣𝙮 𝙦𝙪𝙚𝙨𝙩𝙞𝙤𝙣𝙨? 𝙁𝙚𝙚𝙡 𝙛𝙧𝙚𝙚 𝙩𝙤 𝙘𝙤𝙢𝙢𝙚𝙣𝙩 𝙗𝙚𝙡𝙤𝙬, 𝙨𝙡𝙞𝙙𝙚 𝙞𝙣𝙩𝙤 𝙩𝙝𝙚 𝘿𝙈𝙨, 𝙤𝙧 𝙚𝙢𝙖𝙞𝙡 𝙖𝙩 𝙘𝙝𝙖𝙙@𝙘𝙝𝙖𝙙𝙧𝙤𝙙𝙜𝙚𝙧𝙨.𝙘𝙤𝙢
💥𝟐 𝐝𝐫𝐢𝐥𝐥𝐬 𝐭𝐨 𝐦𝐚𝐤𝐞 𝐲𝐨𝐮𝐫 𝐡𝐢𝐩𝐬 𝐟𝐞𝐞𝐥 𝐚𝐦𝐚𝐳𝐢𝐧𝐠💥
I'm a minimalist when it comes to warming up these days. A good warmup should raise your body temp, groove patterns specific to the upcoming training session, and improve range of motion where it's needed.
It doesn't need to be an hour of corrective nonsense. It should be direct and to the point.
Here are 2 great movements I love to incorporate prior to a lower body session or sprint workout.
𝐋𝐞𝐟𝐭 - 𝐊𝐞𝐭𝐭𝐥𝐞𝐛𝐞𝐥𝐥 𝐢𝐧𝐭𝐞𝐫𝐧𝐚𝐥 𝐚𝐧𝐝 𝐞𝐱𝐭𝐞𝐫𝐧𝐚𝐥 𝐡𝐢𝐩 𝐫𝐨𝐭𝐚𝐭𝐢𝐨𝐧𝐬 - deep through the entire set is key for getting your range of motion to open up here. Keep an upright torso, fold into internal rotation, and rotate into external rotation. Don't force the end ranges.
𝐑𝐢𝐠𝐡𝐭 - 𝐆𝐨𝐛𝐥𝐞𝐭 𝐬𝐪𝐮𝐚𝐭 + 𝐠𝐫𝐨𝐢𝐧 𝐩𝐫𝐲𝐢𝐧𝐠 - This is a must for me on squat day, as it groves the squat pattern, and gets me comfortable at depth. Subtle rocks side to side at the bottom help warmup the groin area. You can even apply elbow pressure to the inner thighs at the bottom to open up the hips even more. Give these a go if you struggle to warmup for your lower body days, or want some better feeling/better performing hips.
𝘼𝙣𝙮 𝙦𝙪𝙚𝙨𝙩𝙞𝙤𝙣𝙨? 𝙁𝙚𝙚𝙡 𝙛𝙧𝙚𝙚 𝙩𝙤 𝙘𝙤𝙢𝙢𝙚𝙣𝙩 𝙗𝙚𝙡𝙤𝙬, 𝙨𝙡𝙞𝙙𝙚 𝙞𝙣𝙩𝙤 𝙩𝙝𝙚 𝘿𝙈𝙨, 𝙤𝙧 𝙚𝙢𝙖𝙞𝙡 𝙖𝙩 𝙘𝙝𝙖𝙙@𝙘𝙝𝙖𝙙𝙧𝙤𝙙𝙜𝙚𝙧𝙨.𝙘𝙤𝙢
💥𝐅𝐮𝐥𝐥 𝐁𝐨𝐝𝐲 𝐇𝐨𝐦𝐞 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠💥
Lately I’ve seen too much random working out and not enough training. There’s a massive difference.
Working out is exercise with no purpose or direction, simply throwing a bunch of stuff on the wall and moving around. It’s not always a bad thing to work out, just not optimal.
Training is always a better option. It’s having a plan of action before hand, then executing with precision and focus on getting better at something.
Even though circumstances might limit your resources, you can still have a plan of action everyday. I’m proud to still serve many of you and guide you through a process of uncertainty.
I feel thankful to be something that is “certain” for my students during days that seem to bring new challenges and changes every waking hour.
Below is a full body training session you can do with only 1 dumbbell at home.
𝗔.) 𝗦𝗾𝘂𝗮𝘁 𝘁𝗼 𝗖𝗵𝗮𝗶𝗿 𝘅 𝟭𝟬-𝟭𝟮
𝗕.) 𝗣𝘂𝘀𝗵𝘂𝗽 𝘁𝗼 𝗖𝗼𝘂𝗻𝘁𝗲𝗿 𝘅 𝗠𝗮𝘅 𝗖𝗹𝗲𝗮𝗻 𝗥𝗲𝗽𝘀
𝗖.) 𝗔𝘀𝘀𝗶𝘀𝘁𝗲𝗱 𝗦𝗽𝗹𝗶𝘁 𝗦𝗾𝘂𝗮𝘁 𝘅 𝟭𝟬-𝟭𝟮/𝗹𝗲𝗴
𝗗.) 𝗕𝗲𝗻𝘁 𝗢𝘃𝗲𝗿 𝟯 𝗣𝗼𝗶𝗻𝘁 𝗥𝗼𝘄 𝘅 𝟭𝟬-𝟭𝟮/𝘀𝗶𝗱𝗲
𝗘.) 𝗗𝘂𝗺𝗯𝗯𝗲𝗹𝗹 𝗚𝗹𝘂𝘁𝗲 𝗕𝗿𝗶𝗱𝗴𝗲 𝘅 𝟮𝟬-𝟯𝟬
𝗙.) 𝗪𝗮𝗹𝗹 𝗣𝗿𝗲𝘀𝘀 𝗗𝗲𝗮𝗱𝗯𝘂𝗴 𝘅 𝟭𝟬/𝘀𝗶𝗱𝗲
𝗚.) 𝗪𝗮𝗹𝗹 𝗕𝗲𝗮𝗿 𝗣𝗼𝘀𝗶𝘁𝗶𝗼𝗻 𝗛𝗼𝗹𝗱𝘀 𝘅 𝟭𝟬 𝗙𝘂𝗹𝗹 𝗜𝗻𝗵𝗮𝗹𝗲𝘀/𝗘𝘅𝗵𝗮𝗹𝗲𝘀
Perform 3-5 Circuits of this, and ignore the title. This can be done and scaled to any level by using different size dumbbells, different tempos, different reps, and different rest periods.
𝘼𝙣𝙮 𝙦𝙪𝙚𝙨𝙩𝙞𝙤𝙣𝙨? 𝙁𝙚𝙚𝙡 𝙛𝙧𝙚𝙚 𝙩𝙤 𝙘𝙤𝙢𝙢𝙚𝙣𝙩 𝙗𝙚𝙡𝙤𝙬, 𝙨𝙡𝙞𝙙𝙚 𝙞𝙣𝙩𝙤 𝙩𝙝𝙚 𝘿𝙈𝙨, 𝙤𝙧 𝙚𝙢𝙖𝙞𝙡 𝙖𝙩 𝙘𝙝𝙖𝙙@𝙘𝙝𝙖𝙙𝙧𝙤𝙙𝙜𝙚𝙧𝙨.𝙘𝙤𝙢
💥 𝗠𝗶𝗻𝗶𝗺𝗮𝗹𝗶𝘀𝘁 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 💥
There’s never a legitimate excuse to be inactive and put your health aside. A good dose of exercise is very helpful for the immune system, and mental health during uncertain times.
This was an awesome circuit. It got the heart rate up, and hit every body part. Try it out if you only have a couple dumbbells lying around.
As many rounds as it takes, perform
𝟭𝟬𝟬 𝗴𝗼𝗯𝗹𝗲𝘁 𝘀𝗾𝘂𝗮𝘁𝘀 𝟭𝟬𝟬 𝗯𝗲𝗻𝘁 𝗼𝘃𝗲𝗿 𝗿𝗼𝘄𝘀 𝟭𝟬𝟬 𝗱𝘂𝗺𝗯𝗯𝗲𝗹𝗹 𝘀𝘄𝗶𝗻𝗴𝘀 𝟭𝟬𝟬 𝗽𝘂𝘀𝗵-𝘂𝗽𝘀 𝟭𝟬𝟬 𝗷𝘂𝗺𝗽𝗶𝗻𝗴 𝗷𝗮𝗰𝗸𝘀
Keep track of your numbers on a piece of paper. Rest a minute after each round, and don't sacrifice form for extra reps in each round. This took me about 15-20 min. Give it a try and let me know how it goes!
𝑭𝒂𝒄𝒆𝑻𝒊𝒎𝒆 𝒕𝒓𝒂𝒊𝒏𝒊𝒏𝒈 𝒔𝒆𝒔𝒔𝒊𝒐𝒏𝒔 𝒂𝒗𝒂𝒊𝒍𝒂𝒃𝒍𝒆 𝒖𝒑𝒐𝒏 𝒓𝒆𝒒𝒖𝒆𝒔𝒕.
𝘼𝙣𝙮 𝙦𝙪𝙚𝙨𝙩𝙞𝙤𝙣𝙨? 𝙁𝙚𝙚𝙡 𝙛𝙧𝙚𝙚 𝙩𝙤 𝙘𝙤𝙢𝙢𝙚𝙣𝙩 𝙗𝙚𝙡𝙤𝙬, 𝙨𝙡𝙞𝙙𝙚 𝙞𝙣𝙩𝙤 𝙩𝙝𝙚 𝘿𝙈𝙨, 𝙤𝙧 𝙚𝙢𝙖𝙞𝙡 𝙖𝙩 𝙘𝙝𝙖𝙙@𝙘𝙝𝙖𝙙𝙧𝙤𝙙𝙜𝙚𝙧𝙨.𝙘𝙤𝙢
💥𝐋𝐢𝐦𝐢𝐭𝐞𝐝 𝐞𝐪𝐮𝐢𝐩𝐦𝐞𝐧𝐭 𝐰𝐨𝐫𝐤𝐨𝐮𝐭💥
Below are six of my favorite exercises to use when I'm staying in a hotel, limited to being at home, or programming for my clients who are in similar situations
𝟭.) 𝗧𝗼𝗽 𝗹𝗲𝗳𝘁 - 𝗘𝗹𝗲𝘃𝗮𝘁𝗼𝗿 𝗴𝗼𝗯𝗹𝗲𝘁 𝘀𝗾𝘂𝗮𝘁 - with lighter weights only available, these will give you the training affect you need and want.
𝟮.) 𝗧𝗼𝗽 𝗺𝗶𝗱𝗱𝗹𝗲 - 𝗙𝗼𝗿𝘄𝗮𝗿𝗱 𝗿𝗲𝘃𝗲𝗿𝘀𝗲 𝗹𝘂𝗻𝗴𝗲 𝗰𝗼𝗺𝗯𝗼 - this is an awesome fitness exercise to get your heart rate up, and get a great burn in your legs. Check this off the list as an exercise that's better than doing leg extensions while checking your Tinder inbox.
𝟯.) 𝗧𝗼𝗽 𝗿𝗶𝗴𝗵𝘁 - 𝗦𝗶𝗻𝗴𝗹𝗲 𝗹𝗲𝗴 𝗵𝗶𝗽 𝘁𝗵𝗿𝘂𝘀𝘁𝘀 - Because you have to keep your booty on point on the road. Also, your glutes are what helps you move through this life better and more powerfully.
𝟰.) 𝗕𝗼𝘁𝘁𝗼𝗺 𝗹𝗲𝗳𝘁 - 𝗔𝗻𝘆 𝗽𝘂𝘀𝗵 𝘂𝗽 𝘃𝗮𝗿𝗶𝗮𝘁𝗶𝗼𝗻 - I personally love the spiderman push-up, but any variation will do to keep your upper body strength and upper body feeling well.
𝟱.) 𝗕𝗼𝘁𝘁𝗼𝗺 𝗺𝗶𝗱𝗱𝗹𝗲 - 𝗔𝗻𝘆 𝗽𝗹𝗮𝗻𝗸 𝘃𝗮𝗿𝗶𝗮𝘁𝗶𝗼𝗻 - This will work the anti-extension portion of your abs, in addition to getting that heart rate up Little more than you would if you were just laying in bed watching HBO.
𝟲.) 𝗕𝗼𝘁𝘁𝗼𝗺 𝗿𝗶𝗴𝗵𝘁 - 𝗗𝘆𝗻𝗮𝗺𝗶𝗰 𝗯𝗹𝗮𝗰𝗸𝗯𝘂𝗿𝗻𝘀 - mid back and shoulder exercise.
During my time as an athlete, I constantly had to be creative with what I had available. There's no doubt that just avoiding working out creeps into all of our minds while we travel but more than just helping you get strong and fit, it will help you stay alert and feel energetic throughout your vacation or work.
Give these moves a try next time you're on the road, at home, and don't have much available.
𝘼𝙣𝙮 𝙦𝙪𝙚𝙨𝙩𝙞𝙤𝙣𝙨? 𝙁𝙚𝙚𝙡 𝙛𝙧𝙚𝙚 𝙩𝙤 𝙘𝙤𝙢𝙢𝙚𝙣𝙩 𝙗𝙚𝙡𝙤𝙬, 𝙨𝙡𝙞𝙙𝙚 𝙞𝙣𝙩𝙤 𝙩𝙝𝙚 𝘿𝙈𝙨, 𝙤𝙧 𝙚𝙢𝙖𝙞𝙡 𝙖𝙩 𝙘𝙝𝙖𝙙@𝙘𝙝𝙖𝙙𝙧𝙤𝙙𝙜𝙚𝙧𝙨.𝙘𝙤𝙢
💥𝐁𝐨𝐭𝐭𝐨𝐦𝐬 𝐮𝐩!💥
Below are 6 ways to incorporate the bottoms up strategy with kettlebells into your training.
But first, why?
Keeping the kettlebell perfectly bottoms up challenges the grip immensely. In addition, you’ll have to create a 90 degree angle in many of these exercises to keep the bell at bottoms up.
This inherently puts the scapula in a position to be challenged. The return is rotator cuff muscles that are forced to react and keep the bell stable.
Below are traditional exercises that are leveled up by adopting the bottoms up kettlebell strategy
In order from top left to right to bottom left to right - Bottoms up half kneeling kettlebell presses, double kettlebell bottoms up squats, bottoms up offset kettlebell forward/backward carries, hook lying bottoms up kettlebell floor presses, double bottoms up kettlebell reverse lunges, bottoms up Turkish getups.
Bottoms up positioning demands control, focus, and strength form unique areas in order to perform each movement optimally.
Give these upgraded moves a try to add a fantastic challenge to your training.
𝘼𝙣𝙮 𝙦𝙪𝙚𝙨𝙩𝙞𝙤𝙣𝙨? 𝙁𝙚𝙚𝙡 𝙛𝙧𝙚𝙚 𝙩𝙤 𝙘𝙤𝙢𝙢𝙚𝙣𝙩 𝙗𝙚𝙡𝙤𝙬, 𝙨𝙡𝙞𝙙𝙚 𝙞𝙣𝙩𝙤 𝙩𝙝𝙚 𝘿𝙈𝙨, 𝙤𝙧 𝙚𝙢𝙖𝙞𝙡 𝙖𝙩 𝙘𝙝𝙖𝙙@𝙘𝙝𝙖𝙙𝙧𝙤𝙙𝙜𝙚𝙧𝙨.𝙘𝙤𝙢
💥𝐒𝐜𝐚𝐥𝐢𝐧𝐠 𝐭𝐡𝐞 𝐬𝐪𝐮𝐚𝐭 𝐟𝐨𝐫 𝐨𝐥𝐝𝐞𝐫 𝐨𝐫 𝐢𝐧𝐣𝐮𝐫𝐞𝐝 𝐜𝐥𝐢𝐞𝐧𝐭𝐬💥
Whether you like it or not, the squat pattern is something we all do in one way or another, every day.
And regardless of age or training experience, time is a cruel mistress that will expose you very quickly if you aren’t investing in your strength and health.
Before you know it, getting out of your chair becomes hard work.
With that in mind, the squat should be practiced and improved upon regardless of age and training level.
Below are 4 ways to scale back the squat to fit the needs of injured clients, older clients, or people that are weaker and need to learn the beginning stages of the squat pattern without stressing the joints.
𝗧𝗼𝗽 𝗟𝗲𝗳𝘁 - 𝗪𝗮𝗹𝗹 𝗔𝘀𝘀𝗶𝘀𝘁𝗲𝗱 𝗦𝘁𝗮𝗯𝗶𝗹𝗶𝘁𝘆 𝗕𝗮𝗹𝗹 𝗦𝗾𝘂𝗮𝘁𝘀 - This one allows you to keep a reference point against the ball to learn what a squat at proper depth should feel like. The angle of this variation takes pressure off the knees slightly.
𝗕𝗼𝘁𝘁𝗼𝗺 𝗟𝗲𝗳𝘁 - 𝗦𝘂𝘀𝗽𝗲𝗻𝘀𝗶𝗼𝗻 𝗧𝗿𝗮𝗶𝗻𝗲𝗿 𝗔𝘀𝘀𝗶𝘀𝘁𝗲𝗱 𝗦𝗾𝘂𝗮𝘁𝘀 - Holding on to a TRX or something like that will help groove the squat pattern properly while giving someone the confidence to achieve proper depth.
𝗧𝗼𝗽 𝗥𝗶𝗴𝗵𝘁 - 𝗦𝗾𝘂𝗮𝘁 𝘁𝗼 𝗦𝘁𝗮𝗯𝗶𝗹𝗶𝘁𝘆 𝗕𝗮𝗹𝗹 - This is another confidence building drill that adds a little boost out of the bottom or “hole” of the squat. The brain protects the body, so when it knows there is a safety net in the squat, performance usually improves.
𝗕𝗼𝘁𝘁𝗼𝗺 𝗥𝗶𝗴𝗵𝘁 - 𝗪𝗮𝗹𝗹 𝗦𝗶𝘁𝘀 - These are tough on anyone, and offer a isometric training effect to build resiliency and endurance in the bottom squat pattern where most people are weak. The reach offers a better position for the ribcage so it stacks over the pelvis like a squat pattern should.
𝘼𝙣𝙮 𝙦𝙪𝙚𝙨𝙩𝙞𝙤𝙣𝙨? 𝙁𝙚𝙚𝙡 𝙛𝙧𝙚𝙚 𝙩𝙤 𝙘𝙤𝙢𝙢𝙚𝙣𝙩 𝙗𝙚𝙡𝙤𝙬, 𝙨𝙡𝙞𝙙𝙚 𝙞𝙣𝙩𝙤 𝙩𝙝𝙚 𝘿𝙈𝙨, 𝙤𝙧 𝙚𝙢𝙖𝙞𝙡 𝙖𝙩 𝙘𝙝𝙖𝙙@𝙘𝙝𝙖𝙙𝙧𝙤𝙙𝙜𝙚𝙧𝙨.𝙘𝙤𝙢
💥𝟏𝟎 𝐦𝐢𝐧𝐮𝐭𝐞 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 💥
For those of you who think you can’t make a difference in your body when you’re short on time, think again.
This was a session with my coaches Matt Domney and Kyle Dobbs that called for 2 miles as fast as possible on the @assaultairbike followed by 100 heavy kettlebell swings in as few sets as I could.
This in total, including my rest took around 15 min. I know I got better today, even though the session was short.
Always do something. Make every minute in your training count.
Last week we had a commenter claim that you couldn’t make a difference with only 10 minutes of exercise. That’s simply untrue, as every imput we have in our body, there’s always going to be an adaptation or regression.
This workout was brutal, but extremely effective for what we were looking to accomplish for the day which is enhanced ability for more powerful output, and for longer.
Give it a try.
💥𝐖𝐚𝐥𝐥 𝐫𝐞𝐟𝐞𝐫𝐞𝐧𝐜𝐞 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠💥
Optimal positioning that sets you up to be a savage is always the biggest goal for me as a coach.
Stress and load via exercise will expose your compensatory strategies, which in turn limits our ability to push our system further for future adaptations.
Using strategies that minimize the possibility for poor mechanics under stress is always my game plan.
The wall is a great tool to find and access the hamstrings, adductors, and abs, thus situating the pelvis in a spot less likely give away our positioning for the task/exercise.
Below are four traditional exercises that can be improved with the wall reference positioning of the feet.
𝗧𝗼𝗽 𝗹𝗲𝗳𝘁 - 𝗪𝗮𝗹𝗹 𝗿𝗲𝗳𝗲𝗿𝗲𝗻𝗰𝗲 𝘀𝗽𝗹𝗶𝘁 𝘀𝗾𝘂𝗮𝘁𝘀 - Driving that foot back into the wall allows all the energy and tension to be placed right up the chain on the front leg. In place lunges are a big staple for my students. We get a huge training effect and lower body stability benefit without the frustration of extreme balance demands.
𝗧𝗼𝗽 𝗿𝗶𝗴𝗵𝘁 - 𝗪𝗮𝗹𝗹 𝗿𝗲𝗳𝗲𝗿𝗲𝗻𝗰𝗲 𝘀𝗶𝗻𝗴𝗹𝗲 𝗹𝗲𝗴 𝗥𝗼𝗺𝗮𝗻𝗶𝗮𝗻 𝗱𝗲𝗮𝗱𝗹𝗶𝗳𝘁𝘀- Single leg deadlifts are awesome, but most people just can’t keep their pelvis from rotating while the trail leg is off the ground. Keeping the foot on wall will allow you to keep the pelvis square, and really access the lead hamstrings.
𝗕𝗼𝘁𝘁𝗼𝗺 𝗹𝗲𝗳𝘁 - 𝗪𝗮𝗹𝗹 𝗿𝗲𝗳𝗲𝗿𝗲𝗻𝗰𝗲 𝗮𝗯 𝘄𝗵𝗲𝗲𝗹 𝗿𝗼𝗹𝗹𝗼𝘂𝘁𝘀- One of the greatest, yet frequently butchered anterior core movements out there, this one gets fixed pretty quickly with the wall. We are now able to fix the pelvis, getting the hamstrings and abs totally dialed in without any excessive lumbar extension.
𝗕𝗼𝘁𝘁𝗼𝗺 𝗿𝗶𝗴𝗵𝘁 - 𝗪𝗮𝗹𝗹 𝗿𝗲𝗳𝗲𝗿𝗲𝗻𝗰𝗲 𝗽𝘂𝘀𝗵𝘂𝗽𝘀 - Similar to the ab wheel, these make it easy to situate the lower body optimally for a push-up. A pushup should be treated the same as the plank with a strictly positioned pelvis and rib cage.
𝘼𝙣𝙮 𝙦𝙪𝙚𝙨𝙩𝙞𝙤𝙣𝙨? 𝙁𝙚𝙚𝙡 𝙛𝙧𝙚𝙚 𝙩𝙤 𝙘𝙤𝙢𝙢𝙚𝙣𝙩 𝙗𝙚𝙡𝙤𝙬, 𝙨𝙡𝙞𝙙𝙚 𝙞𝙣𝙩𝙤 𝙩𝙝𝙚 𝘿𝙈𝙨, 𝙤𝙧 𝙚𝙢𝙖𝙞𝙡 𝙖𝙩 𝙘𝙝𝙖𝙙@𝙘𝙝𝙖𝙙𝙧𝙤𝙙𝙜𝙚𝙧𝙨.𝙘𝙤𝙢
𝐓𝐡𝐞 𝐮𝐥𝐭𝐢𝐦𝐚𝐭𝐞 𝐠𝐨𝐥𝐟(𝐢𝐧𝐠) 𝐰𝐚𝐫𝐦𝐮𝐩
Is it “golfing” or “playing golf?”
Even though golf is a noun not a verb, since golf is like the best thing ever invented, I think both can be used anytime.
That’s my take.
And since golf is the best thing ever, those of us who play should try to get better, right?
You’d think that hitting a ball sitting still would be a piece of cake, but that is probably the least factually assumption of all time.
It’s so hard, that when you get better at it, it becomes even harder.
You hit plateaus, open up a whole new assortment of challenges, and drive yourself totally mad chasing a ghost named perfection.
Golf is also a lot more physical than you’d think.
If you want to be good, or get better, athleticism is a low hanging, trainable fruit.
Getting stronger, more explosive, and mobile are all key areas of fitness that can help a golfer.
Today we are going to focus on your mobility.
The vast majority of golfers show up to the course a few minutes before their tee time, maybe hit a few balls on the range, then head to the first tee stiff as a board.
Like I said, golf is hard enough without physical limitations. You might as well spend a few minutes and make sure your body is primed and ready to swing your best.
Without further ado, here is a five minute, full body warmup you can do before a round.
All you need is a foam roller and 10 feet of space. For the goal rolling sequence, hit each area for 30s each. For the mobility drills, perform 8-10 repetitions per side.
Enjoy!
𝘼𝙣𝙮 𝙦𝙪𝙚𝙨𝙩𝙞𝙤𝙣𝙨? 𝙁𝙚𝙚𝙡 𝙛𝙧𝙚𝙚 𝙩𝙤 𝙘𝙤𝙢𝙢𝙚𝙣𝙩 𝙗𝙚𝙡𝙤𝙬, 𝙨𝙡𝙞𝙙𝙚 𝙞𝙣𝙩𝙤 𝙩𝙝𝙚 𝘿𝙈𝙨, 𝙤𝙧 𝙚𝙢𝙖𝙞𝙡 𝙖𝙩 𝙘𝙝𝙖𝙙@𝙘𝙝𝙖𝙙𝙧𝙤𝙙𝙜𝙚𝙧𝙨.𝙘𝙤𝙢
💥𝐏𝐮𝐬𝐡𝐮𝐩𝐬 𝟏𝟎𝟏💥
To me, pushups are at or near the top of the list for most butchered exercises out there.
It’s such a shame for one of the greatest movements in existence for general strength and performance.
Even for folks who have the adequate strength and mobility to perform them correctly often do not.
Today, I outline the 3 biggest faults I see in the execution of pushups, then offer a more optimal strategy.
𝗧𝗼𝗽 𝗹𝗲𝗳𝘁 - 𝗘𝘃𝗲𝗿𝘆𝘁𝗵𝗶𝗻𝗴 𝗲𝘅𝘁𝗲𝗻𝗱𝗲𝗱 𝗯𝗿𝗼 𝗽𝘂𝘀𝗵-𝘂𝗽 - It’s mostly guys who make this mistake, because they either were taught wrong, or think that faster and shorter ranges of motion is better for a bigger chest. Head up and low back extended is easier to get chest to floor, but not good for improving strength and performance.
𝐓𝐨𝐩 𝐫𝐢𝐠𝐡𝐭 - 𝐓𝐡𝐞 𝐞𝐥𝐛𝐨𝐰𝐬 𝐭𝐮𝐜𝐤𝐞𝐝 𝐜𝐡𝐚𝐭𝐮𝐫𝐚𝐧𝐠𝐚 𝐩𝐮𝐬𝐡-𝐮𝐩 - A common flow in yoga includes a move called the chaturanga. While this is a staple for yoga practice, it’s a poor way to do a push-up, and is not optimal for shoulder health. Elbows too tucked on the descent of the push-up doesn’t allow the shoulder blades to retract optimally, creating anterior glide of the humeral head that is unhealthy for the shoulders and posture.
𝐁𝐨𝐭𝐭𝐨𝐦 𝐥𝐞𝐟𝐭 - 𝐏𝐚𝐫𝐭𝐢𝐚𝐥 𝐩𝐮𝐬𝐡𝐮𝐩𝐬 - If you can’t perform a perfect push-up from the floor with full range of motion, it either doesn’t belong in your programming or needs to be elevated or regressed. Use band assistance or elevate the hands on a bench or barbell.
𝗕𝗼𝘁𝘁𝗼𝗺 𝗿𝗶𝗴𝗵𝘁 - 𝗔 𝗿𝗲𝗮𝗹 𝗽𝘂𝘀𝗵-𝘂𝗽 - A 45 degree angle from the elbow to the rib cage is usually optimal for most people. Chin tucked and cervical spine, thoracic spine, and lumbar spine all in a solid line is ideal. Use a complete range of motion, and full reach at the top so the scaps can work both ways around the rib cage.
Pushups are huge in developing a powerful, strong, and healthy upper body and anterior core. Take these tips and be sure you’re wasting no energy in performing them the wrong way.
𝘼𝙣𝙮 𝙦𝙪𝙚𝙨𝙩𝙞𝙤𝙣𝙨? 𝙁𝙚𝙚𝙡 𝙛𝙧𝙚𝙚 𝙩𝙤 𝙘𝙤𝙢𝙢𝙚𝙣𝙩 𝙗𝙚𝙡𝙤𝙬, 𝙨𝙡𝙞𝙙𝙚 𝙞𝙣𝙩𝙤 𝙩𝙝𝙚 𝘿𝙈𝙨, 𝙤𝙧 𝙚
𝐌𝐨𝐬𝐭 𝐡𝐚𝐭𝐞𝐝 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐨𝐟 𝐚𝐥𝐥 𝐭𝐢𝐦𝐞?
I did a poll once of 25 students where I asked what their least favorite exercise was that we did in our training together.
More than 20 said the same answer, 𝘉𝘶𝘭𝘨𝘢𝘳𝘪𝘢𝘯 𝘴𝘱𝘭𝘪𝘵 𝘴𝘲𝘶𝘢𝘵.
Although devastating on every fiber on the lead leg, there’s arguably no better joint friendly exercise that creates this level of single leg strength and hypertrophy.
I’ve found that there are several great ways to load this move, but often not many variations to make it more quad or glute focused separately.
Until now.
Enter the landmine. Loading weight with the landmine out front (left) allows us to angle our torso forward into a slight hinge position to make this exercise more glute focused.
On the right, I’m loading the weight on the side of the trail leg, creating a more upright torso.
This in turn makes this a quad dominant exercise.
It’s unfortunate that the Bulgarian split squat has to be hated this badly because of its difficulty, but I make most people do them because it’s just that damn good of an exercise.
Try these two variations out with a landmine setup and maybe you’ll like them a little bit more.
I know I do.
𝘼𝙣𝙮 𝙦𝙪𝙚𝙨𝙩𝙞𝙤𝙣𝙨? 𝙁𝙚𝙚𝙡 𝙛𝙧𝙚𝙚 𝙩𝙤 𝙘𝙤𝙢𝙢𝙚𝙣𝙩 𝙗𝙚𝙡𝙤𝙬, 𝙨𝙡𝙞𝙙𝙚 𝙞𝙣𝙩𝙤 𝙩𝙝𝙚 𝘿𝙈𝙨, 𝙤𝙧 𝙚𝙢𝙖𝙞𝙡 𝙖𝙩 𝙘𝙝𝙖𝙙@𝙘𝙝𝙖𝙙𝙧𝙤𝙙𝙜𝙚𝙧𝙨.𝙘𝙤𝙢
💥𝐅𝐮𝐫𝐧𝐢𝐭𝐮𝐫𝐞 𝐬𝐥𝐢𝐝𝐞𝐫 𝐚𝐛𝐬💥
Sliders are one of the most useful bang for your buck training aids. From lunges, to pushups, to abs, the sliders offer a unique way to add tension to common exercises. Below are four anterior core movements you can do just about anywhere with these sliders.
𝙏𝙤𝙥 𝙡𝙚𝙛𝙩 - 𝘽𝙤𝙙𝙮𝙨𝙖𝙬 - The bodysaw is essentially a moving plank that requires the abs to work dynamically in order to keep the entire body in a straight line without collapsing at the lumbar spine. It may feel like your abs are being pulled apart at times, but it’s a fantastic way to build a core that is both useful and better looking.
𝙏𝙤𝙥 𝙧𝙞𝙜𝙝𝙩 - 𝘾𝙤𝙣𝙩𝙧𝙤𝙡𝙡𝙚𝙙 𝙢𝙤𝙪𝙣𝙩𝙖𝙞𝙣 𝙘𝙡𝙞𝙢𝙗𝙚𝙧 - An easy way to spot a poor trainer is to watch clients do things without total control or semblance of form. Fast mountain climbers with sloppy posture is a common one I see. Slow it down, actually use your abs, and control yourself. Get your cardio elsewhere.
𝘽𝙤𝙩𝙩𝙤𝙢 𝙡𝙚𝙛𝙩 - 𝙋𝙞𝙠𝙚 - In addition to having to use every bit of your anterior core for this one, you actually get some great scapular upward rotation, and pelvic tilt for better hamstring function. This is fantastic for those with excessive lumbar and thorax extension.
𝘽𝙤𝙩𝙩𝙤𝙢 𝙧𝙞𝙜𝙝𝙩 - 𝙋𝙪𝙨𝙝-𝙪𝙥 𝙥𝙤𝙨𝙞𝙩𝙞𝙤𝙣 𝙧𝙚𝙖𝙘𝙝𝙚𝙨 - When any of your levers (your hands, feet) move away from your body or off the ground, the abs have to work extra hard to support your spine. These reaches might not look like much, but my core was working hard to both resist rotation, and extending. This is also a fantastic shoulder stability drill.
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𝘼𝙣𝙮 𝙦𝙪𝙚𝙨𝙩𝙞𝙤𝙣𝙨? 𝙁𝙚𝙚𝙡 𝙛𝙧𝙚𝙚 𝙩𝙤 𝙘𝙤𝙢𝙢𝙚𝙣𝙩 𝙗𝙚𝙡𝙤𝙬, 𝙨𝙡𝙞𝙙𝙚 𝙞𝙣𝙩𝙤 𝙩𝙝𝙚 𝘿𝙈𝙨, 𝙤𝙧 𝙚𝙢𝙖𝙞𝙡 𝙖𝙩 𝙘𝙝𝙖𝙙@𝙘𝙝𝙖𝙙𝙧𝙤𝙙𝙜𝙚𝙧𝙨.𝙘𝙤𝙢
Improve your posture, relieve pain, and even improve your breathing with these 3 simple stretches.
To access the best strategies for being physically fit, mentally sharp, and, as a result, the best version of you, we would like to invite you to join our private facebook group, Get Fit Naples, by visiting https://www.facebook.com/groups/450628798657260/
We look forward to supporting you in your health and fitness jouney!
💥𝐀𝐛𝐬 𝐠𝐚𝐥𝐨𝐫𝐞💥
Here are two great ways to torch your abs while also improving your positional competency and performance.
Most people perform their “core” exercises with their ribs flared, low back extended, and while they might feel their abs working, athleticism is being compromised.
These are two anterior core exercises that utilize a small medicine ball for optimal adductor engagement and femur postion. In addition, we use a band on the left and jungle gym straps on the right for better thoracic positioning via reaching.
𝗟𝗲𝗳𝘁 - 𝙍𝙚𝙖𝙘𝙝𝙞𝙣𝙜 𝙧𝙚𝙫𝙚𝙧𝙨𝙚 𝙘𝙧𝙪𝙣𝙘𝙝 - I still love the reverse crunch for those who hang out in some anterior pelvic tilt or play extension biased sports. The reaching component here encourages the serrauts to give us even more access to abs. It’s easy to get lazy and complacent without the reaching so I add it in whenever I can. Don’t let the low back arch into extension off the floor, and go as slow as you can on the way down to the floor.
𝗥𝗶𝗴𝗵𝘁 - 𝘽𝙚𝙖𝙧 𝙛𝙡𝙪𝙩𝙩𝙚𝙧𝙨 - I’m never sure what to name these exercises, but this is what I came up with. Squeeze the medball hard between your thighs, and ensure the pelvis is tucked into a good spot (Back pockets under you). Reach through the straps hard and ensure your abs are on before even starting. “Flutter” your arms back and forth for 20-30 seconds.
It’s obvious here that we aren’t just chasing fatigue in the abs. We are chasing performance through impeccable control and body positioning. Give these a go if you’re an extension biased, externally rotated at the hips kind of person. They are absolute 💰
Inspiration for this post comes from Kyle Dobbs and @compoundperformance. Go follow him for the most usable educational videos in the field.
𝘾𝙡𝙪𝙨𝙩𝙚𝙧𝙨!
What are cluster sets, and what are they used for?
Clusters are a purposefully planned breaks intraset in order to get more high quality volume in with challenging loads.
To me, most of the fundamental compound lifts are exercises in which we can employ cluster sets.
Squats, pull-ups, deadlifts, and bench press are the ones I often use.
Here I’m doing bodyweight chinups and incline neutral grip bench press at a heavy weight. I can do 12 chinups in a single set, but not for multiple sets, so instead of going to failure each time, I’m breaking it down into 4 clusters of 2 within each working set. For the incline press I can squeeze out six or eight maybe with this weight maybe, but only for a single set. Instead this is broken down for 4 clusters of 1 each set.
You should implement clusters if you’ve hit a strength plateau, size and muscle are important to you, and/or you’re getting bored of doing the same set and rep scheme. I know that the strongest I’ve ever been has been when I’ve employed clusters into my training.
Questions? Fire them below or for other training inquiries, post them here http://www.chadrodgers.com/contact/
💥𝐑𝐞𝐬𝐢𝐬𝐭 𝐫𝐨𝐭𝐚𝐭𝐢𝐨𝐧 𝐟𝐨𝐫 𝐛𝐞𝐭𝐭𝐞𝐫 𝐚𝐛𝐬💥
Control in the presence of change is how I define strength, especially “core” strength.
If you’ve followed me or have been in my coaching system, you know that the abdominal work we do is extremely focused on developing resiliency and performance that translates to the function of the entire body.
Among the families of core exercises we use are those coined the term anti-rotation, meaning we resist rotation in space with the presence an outside force. The “force” in these two instances is a cable machine with a rope attachment.
Below are two of my go-to anti-rotation core exercises I like to use to improve strength, protect the spine, and create a more powerful midsection that translates to both sport and life.
𝗟𝗲𝗳𝘁 - 𝗪𝗶𝗱𝗲 𝘀𝘁𝗮𝗻𝗰𝗲 𝗮𝗻𝘁𝗶-𝗿𝗼𝘁𝗮𝘁𝗶𝗼𝗻 𝗰𝗵𝗼𝗽 - Get into a wide, but sturdy stance with feet directly ahead, perpendicular to the cable column. Grab the rope with hands on top and at the ends of the rope. At shoulder height, move the rope in a wide semi-circle from one side of the body to the other. The eyes and belly button should remain directly ahead the entire set. You will feel your obliques and outer hips working the hardest here.
𝗥𝗶𝗴𝗵𝘁 - 𝗛𝗮𝗹𝗳 𝗸𝗻𝗲𝗲𝗹𝗶𝗻𝗴 𝗰𝗮𝗯𝗹𝗲 𝗹𝗶𝗳𝘁 - With the knee closest to the cable column on a mat, assume a half kneeling stance. The hands will also be on top of the rope at the very ends. Drive the rope in a straight line up towards the opposite shoulder, reach out in a slow punching motion with the hand on the side of the down knee. Reverse the steps back to the starting position. Again, the hips and obliques will be challenged here, but also the anterior core and shoulders.
We know that great looking abs come from putting an intelligent amount of quality foods in our mouths over time and good strength training program. These are great additions to that program.
Give them a try, let me know what you think below! For other training inquiries, contact here http://www.chadrodgers.com/
💥𝐂𝐥𝐞𝐚𝐧 𝐮𝐩 𝐲𝐨𝐮𝐫 𝐫𝐨𝐰𝐬 💥
In this post I cover the biggest mistakes when rowing, and how to execute the exercise properly.
Without a doubt, rowing and it’s respective variations can make a person so much healthier and less fragile. You can always tell if someone takes their training seriously, as they usually have a well developed mid and upper back, as opposed to those who don’t train or train improperly, you’ll see slouched shoulders and poor posture.
Those with good intentions in their rowing variations sometimes make critical mistakes with their form, consequently losing out on the great benefits of developing as rock solid upper back. Below are 3 of the most common rowing mistakes, and one ideal way to perform a standard one arm dumbbell row. You can use these principles for all rowing exercises.
𝙏𝙤𝙥 𝙡𝙚𝙛𝙩 - Poor scapular movement - Many times I see people try to row, and the shoulder seems to glide forward creating a shrugging type of motion. You see here the elbow moves past my side, and subsequently the shoulder blade doesn’t retract. What you end up with is no engagement in the mid back muscles and a possibly dangerous effect on the shoulder joint.
𝙏𝙤𝙥 𝙧𝙞𝙜𝙝𝙩 - Poor head position - Anytime we perform an exercise, position is everything. This is especially true for the spine. Unfortunately I see a lot of people looking up during their rows. This puts undue stress on the cervical spine and it’s surrounding muscles.
𝘽𝙤𝙩𝙩𝙤𝙢 𝙡𝙚𝙛𝙩 - Unnecessary cheating - I understand cheat rows when absolute mass and absolute strength is the main goal. Sometimes you just have get after it with heavy weights and really push the envelope. For most people, it’s best to take a weight that is though, but you can control and do with the form you see in the bottom right.
𝘽𝙤𝙩𝙩𝙤𝙢 𝙧𝙞𝙜𝙝𝙩- Ideal one arm rowing form - create a nice, neutral spine, and initiate the movement from the middle of my scapula. There’s no shrugging, forward or extended head posture, and no cheating This is the move
💥𝐏𝐢𝐬𝐭𝐨𝐥 𝐬𝐪𝐮𝐚𝐭𝐬 𝐟𝐨𝐫 𝐭𝐡𝐨𝐬𝐞 𝐰𝐡𝐨 𝐬𝐮𝐜𝐤 𝐚𝐭 𝐩𝐢𝐬𝐭𝐨𝐥 𝐬𝐪𝐮𝐚𝐭𝐬💥
Single leg squats are one of the most advanced single leg movements out there, yet very few actually ever perform them with control or proper execution.
Many people who try pistol squats and actually have the requisite anatomy and mobility to do one, end up slamming down to the bottom without any semblance of body awareness. You know the type I’m talking about..
Enter these two regressions.
𝗕𝗮𝗻𝗱 𝗮𝘀𝘀𝗶𝘀𝘁𝗲𝗱 𝘀𝗶𝗻𝗴𝗹𝗲 𝗹𝗲𝗴 𝘀𝗾𝘂𝗮𝘁 (𝗹𝗲𝗳𝘁) - This is a great way to find control in a single leg squat. The band will assist in the concentric portion of the move, in addition to creating a smoother path on the way down. I shoot to get slightly below or right at parallel. This is where my bilateral squat feels best.
𝗦𝗶𝗻𝗴𝗹𝗲 𝗹𝗲𝗴 𝗰𝗼𝘂𝗻𝘁𝗲𝗿𝗯𝗮𝗹𝗮𝗻𝗰𝗲𝗱 𝘀𝗾𝘂𝗮𝘁 𝘁𝗼 𝗯𝗼𝘅 (𝗿𝗶𝗴𝗵𝘁) -holding the 3-5lbs weights out front helps keep a good squat path and upright torso through the movement. Pick a box height that you can both challenge, but control your entire set of single leg squats. Alternate legs to prevent any side to side compensation.
The pistol squat is certainly in the family of single leg exercises that is fantastic for developing your lower body. It is a knee/quad dominant move, and seems to be best for the population stuck in a bit of extension or anterior pelvic tilt. Give them a try and let me know what you think!
If there are any questions about this, fire them below 👇
𝐓𝐡𝐫𝐮𝐬𝐭 𝐠𝐚𝐦𝐞 𝐬𝐭𝐫𝐨𝐧𝐠???
The loaded hip thrust is certainly one of, if not the greatest exercise to improve both the appearance of and strength of the glutes. If this aligns with your goals, listen up.
Unfortunately I see this movement butchered in a few different way which I’ll illustrate below.
Performing the hip thrust correctly will deliver the biggest training effect to your glutes, and keep you strong and healthy in the process.
Here are the 3 biggest mistakes I’ve seen people make when hip thrusting.
𝙏𝙤𝙥 𝙡𝙚𝙛𝙩 - Excessive lumbar and cervical extension - Being unaware of your low back and neck is a problem when hip thrusting. If you’re looking back like this, and/or driving your hips too high to the point of hyperextension, not only will your glutes not get stressed optimally, you put your neck and back at risk for unnecessary stress.
𝙏𝙤𝙥 𝙧𝙞𝙜𝙝𝙩 - Lack of lockout - Another issue I see is folks who don’t get their hips to a lockout position at the top of the hip thrust. This is usually due to too much load or trying for too many reps. Find a load and rep window that challenges you, but always lets you get to lockout. This is where the glutes are most active.
𝘽𝙤𝙩𝙩𝙤𝙢 𝙡𝙚𝙛𝙩 - Pushing through the wrong part of the foot leads to very different outcomes. On the hip thrust we want to be driving through the middle to heel parts of the feet. Believe it or not, it’s common to see folks end up on the toes due to poor foot placement from the very start. Make sure your feet are fixed perfectly before beginning this exercise. Shoulder width is a good place to start/
𝘽𝙤𝙩𝙩𝙤𝙢 𝙧𝙞𝙜𝙝𝙩 - A properly executed barbell hip thrust - A relatively neutral spine throughout, an aggressive, but not excessive lockout, and perfectly placed feet allow me to perform the hip thrust perfectly here.
It’s no secret that strong, well defined glutes make everything in life so much better. Do yourself a favor and make training them correctly a priority.
Any questions? Leave them below 👇 or contac
💥𝐖𝐨𝐫𝐤𝐨𝐮𝐭 𝐖𝐞𝐝𝐧𝐞𝐬𝐝𝐚𝐲💥
Today I’m sharing my 4 favorite anti-lateral flexion core exercises, a family of moves that are staples in my student’s programming.
What is an “anti-lateral flexion” exercise anyways? It’s core training where we actually resist side bending or lateral flexion forces. Instead of using this musculature (obliges, QL, and hip to move, we use it to resist movement. This all happens in the frontal plane.
𝙏𝙤𝙥 𝙡𝙚𝙛𝙩 - Single arm suitcase carry - Hold a kettlebell or dumbbell, take a walk with a perfect upright posture. Pick a weight that is tough to stabilize and remain upright with. In addition to the lateral flexion demands out of the core, work capacity, grip, and upper body strength are challenged. Shoot for 20s-1min walks.
𝘽𝙤𝙩𝙩𝙤𝙢 𝙡𝙚𝙛𝙩 - Standing suitcase barbell hold - This one is difficult due to the displacement of weight. You must grip the exact center of the barbell or else it will tilt. You also must keep an upright posture and engaged lat. Try holding 20-40s. Add weight if too easy, and erase any temptation to bend from the side.
𝙏𝙤𝙥 𝙧𝙞𝙜𝙝𝙩 - Off bench oblique holds - I call these side planks on steroids. Side planks are fantastic for an anti-lateral flexion move, but once we can do those easily for 30s, we progress to these. You can wrap your legs on either side of the bench or have a partner hold your thighs down. Shoot to get the hip completely off the bench. Cross your arms, keep a straight line from your head through your toes. Shoot for 20-30s/side
𝘽𝙤𝙩𝙩𝙤𝙢 𝙧𝙞𝙜𝙝𝙩 - Copenhagen plank with knee drive and reach - This is a great position to develop not only anti-lateral flexion muscles and low back resiliency, but also groin and hip stability. The leg on the bench and the lower leg driven forwards require a great deal out the entire lower half to keep the body in a great line. Shoot for 20-30s holds/side
Any questions? Leave them below 👇 or contact me here for other training related inquiries. http://www.chadrodgers.com/contact/
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