Meant to Move Fitness

01/26/2022

Using the GHD in this manner puts the stress on the hamstring. Drop the knee below the pad and drive the foot into the platform. Do not allow the spine to slouch between the tail and the top of the head.

01/26/2022

Executing a ski turn at a level of mastery requires multi-planar and unilateral motor planning. Skateboard exercises have transfer. A lot going on here... Controlling (sometimes simultaneously) against lateral flexion, transverse rotation, and sagittal flexion/extension is prime

12/16/2021

12/16/2021

Former college athlete staying functionally fit.

07/08/2018

06/11/2018

coach by color

04/27/2018

55min indoor cycle class

02/26/2018

Playlist for indoor cycle class. 9:30a Sports West Athletic Club

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02/05/2018

I instruct class every M/F @ 9:30a pacific. Tune in next Monday for broadcast

Coach by Color

07/07/2017

Friday 9:30a Indoor Cycle Instructor PRO playlist

indoor cycle

07/03/2017

Indoor cycle playlist

indoor cycle

06/26/2017

indoor cycle on ICG7 1. W. U. to All Day Pace 2. Interval: 80/green X :30,82/green X :30,85/ green X :30,88/green X :30, 90/ green X :30,92/ green X :30, 95/ green X :30 3. Repeat as above at Yellow resistance followed by 1 min ADP 4. Hill (60/yell X :30; add 10 to resistance and stand for :15sec) X...

05/15/2017

Indoor cycle

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04/24/2017

04/03/2017

1. Warm up to All Day Pace (ADP 80-90 rpm; color intensity IC7 blue or green)
2. 30 sec ea. 82-blue,85 blue, 88 blue, 90 blue, 82 green, 85 green, 88 green, 90 green. 82 yellow, 85 yellow, 88 yellow, 90 yellow
3. Seated sprints. Rpm 90-110; RED. 10 work 15 rest X 6
4. 20 sec. ea. 82 blue/green/yellow, 85 blue/green/yellow, 88 blue/green/yellow
5. Standing sprints 15 work 20 rest X6
6. Recover to all day pace at :90 Hill random intervals seated 60/yellow - 55 /red til song over
7. Tabata FTW=or> 150 X 6
8. Recover to ADP at 3:00. :30 repeats Rpm 85 green, 88 green,90 green, 92 green, 92 yellow, 90 yellow, 88 yellow, 85 yellow, :45 ADP
9. Seated sprints. Rpm 90-110; RED. 10 work 15 rest X 6
10. Hill (seated 65 yellow X:30, standing 55 red X :30) X 5
11. Recover to ADP at :45, Tabata FTW=or> 150 X 6
12. cool down
13. / 14. Stretch routine

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11/11/2016

https://play.google.com/music/playlist/AMaBXylNkwSlr4m_3pv82tWgG9ASesrYYm7AgkZ80Nc9RMxTJAWTpdJ5SafLqnRcSmx4QR577gmN4XCzhA2v1AOrI1dR8SDiJA==
Today's spin class:
1.Warm up
2.Tempo: 85 rpm @75% mhr or greenX 30sec, 88rpm@75% or greenX30, 88@80% or yellowx30, 90@80%or yellowX30.Repeat for song
3. Hill: 65rpm 85% or yellow for 60, interval 15 up60rpm @ 100% or red/down 65rpm 85% or yellow for rest of song
4. 3 min all day pace ( aprox. 85 rpm @ 75-80%); 3 min time trial.(how far can you go in 3 min. - use odometer)
5. recover to all day pace(adp) - 90 sec. increase 1 mph every 30 sec(use rpm for first 2 and resistance for last 2) til end of song.
6. ADP for 60sec. 15 sec sprints(up), 20 recover range rpm 90-110. 85-100%(5 repeats)
7. 3 min. meditation at asp. 6min hill; 1 min at 60rpm/85-90%, 20 sec up/down at rpm range 55-70, 80-100%
9.Recover to ASP(90sec), 30@ 88rpm, 80%, 30 @ 90 rpm 80%, 30@92rmp 80% 30@94rpm 80%, 30 @ 88rpm 85%, 30 @ 90 rpm 85%
9.60 sec. ASP. 3 min time trial as before, beat your disance
10/ll. 4 min coool down, 5min stretch

spin

10/26/2016

https://m.facebook.com/story.php?story_fbid=10154237320218318&id=603143317

It's Friday and that means another edition of Finding Fit with personal trainer Eric Sell from Sports West Athletic Club.Eric had some great tips for your health and he even showed Fox 11's very own Samantha Boatman a thing or two.CHECK IT OUT.For more inf