Woman Doing Squat Exercise For Glutes Link Integrated Health

The Top 3 Glute Exercises You Must Train!

When it comes to glute training most people opt-in for a variety of banded isolation exercises or super heavy compound lifts like squats. The reality is you must look at the anatomy and function of the glutes and select exercises and emphasize the execution that will help you develop the most pain-free! This article with explains 3 exercises which target the glutes in the “short” range where the area of most opportunity is and where so many people miss! Anatomy There are 3 [...]

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fitness girl with shaker link integrated health

Rapid Fat Loss For Women Upper Body – Sample Workout Included

Interested in Rapid Fat Loss?Below is a sample routine we provide to women looking to lose fat rapidly. Please note that these clients already have high levels of fitness, are structurally balanced meaning they can maintain perfect execution through a full range of motion on exercises like squats, deadlifts,  presses, etc. If you are super motivated and proficient with execution, then give it a try and let us know how you feel after it! Here is the workout and provided you [...]

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Upper Body Fat Loss Program 1 Link Integrated Healtha

Rapid Fat Loss For Men Upper Body – Sample Workout Included

Need to lose fat fast? Try this…Below is a sample routine we provide to men looking to lose fat rapidly. Please note that these clients already have high levels of fitness, are structurally balanced meaning they can maintain perfect execution through a full range of motion on exercises like squats, deadlifts,  presses, etc. If you are super motivated and proficient with execution, then give it a try and let us know how you feel after it! Here is the workout and [...]

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Before and after Male fat loss Link Integrated Health

Rapid Fat Loss For Men – Sample Workout Included

Need to lose fat fast? Try this…Below is a sample routine we provide to men looking to lose fat rapidly. Please note that these clients already have high levels of fitness, are structurally balanced meaning they can maintain perfect execution through a full range of motion on exercises like squats, deadlifts,  presses, etc. If you are super motivated and proficient with execution, then give it a try and let us know how you feel after it! Here is the workout and [...]

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Young Man Doing Bench Press Exercise For Chest Link Integrated Health

Chest Pressing 101 – Optimal Exercise Execution

When it comes to chest training most people opt-in for bench pressing, as the movement allows the trainee to use higher loads in a compound movement. While pressing can be a good exercise for the chest it is important to look at a few factors to optimize your training and prevent injuries. AnatomyThere are 3 divisions to the pec; clavicular, sternal and costal. While all of the muscle contracts, portions of the muscle have a different mechanical line of pull depending on [...]

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Why incorporating these solutions will get you results and reduce injuries. What is the perfect way to squat? How far should my squat depth be? What is the best position; high bar or low bar? Let’s take a further look… Question 1:   What is the perfect way to squat? Before you start it is important to determine what you’re actually squatting for. Emphasis - Are you squatting for; Quads, Glutes/Hams, Power/Sport. This will determine your set up and the execution of the exercise. Mechanical Structure – Your structure largely determines your bias to which type of squat you’ll be best at. A short femur and long tibia generally means you will be hip dominate by nature, whereas a short tibia and long femur will bias quad dominance. Injuries or Limitations – Do you have any past unresolved injuries or structural limitations e.g. ankle sprain, hernia, disc injury. These issues could contribute to instabilities and weaknesses in hips, knees, spine, core, etc Question 2:   How far should my squat depth be? First, we want to determine the differences between Active, Passive and Loaded ranges of motion. Active – How far you can move while contracting a muscle under tension Passive – How far you can move with NO muscular tension Loaded – How far you can move while letting the load move you All three have purposes, but generally, we focus on an active range of motion as it has the most benefit for body composition and overall health. Click HERE to find your active range of motion! (Link to video) Question 3:   What is the best position; high bar or low bar? This will largely be determined by your goal of the exercise. Let’s take a look at the initial differences to begin High Bar – You are able to maintain a more upright position and thus easier to initiate with the quads. Low Bar – The lower bar position forces you to flex at the hips more, putting more focus on glutes. Depending on your goals a high bar position generally favors a better set up for quads, while a low bar position favors the glutes. This, however, can be further impacted by your structure, mobility and execution of the movements. The number one solution to perfect squatting is… Finding the best solution for you and your goals! Remember you’re an individual and different than your friend’s, colleagues and Instagram stars. What works for one person may not fit your structure, injury history or your goals. Research yourself with trial and error, or save time and hire an experienced coach to ensure your getting results in a faster period of time Link integrated health

The BEST & ONLY Way You Should Squat…

Why incorporating these solutions will get you results and reduce injuries. What is the perfect way to squat? How far should my squat depth be? What is the best position; high bar or low bar? Let’s take a further look… Question 1:   What is the perfect way to squat? Before you start it is important to determine what you’re actually squatting for. Emphasis – Are you squatting for; Quads, Glutes/Hams, Power/Sport. This will determine your set up and the execution of the exercise.Mechanical Structure – Your [...]

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Sporty woman link integrated health

4 Reasons Why Young Athletes Must Train

Protection against injuries If you play competitive sports- you will get injured. Injuries do happen in low impact, non-collision sports such as swimming often due toheavy volume with poor technique while having weak muscles/tendons. Injury rates increase with land/ice based collision sports such as hockey, lacrosse and soccer. One’s ability to create proximal ‘stiffness’ in the torso prior to contact can be protective against injuries including reducing the incidence of concussions. Stiffness is enhanced by resistance training. Strength training also improves posture [...]

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Steve Pec Flye Prime Link Integrated Health

Pec Flyes 101 – Optimal Exercise Execution

Incorporate these tips to maximize your chest workouts and help eliminate shoulder pain! You probably use exercises such as flyes in your chest workouts, but do you really understand the differences between a cable, dumbbell or machines? Are they all the same or are they different? When do you use them? Today we take a deeper look… NOTE – Please read our first POST for a review of important anatomy and arm position considerations as these rules apply to flyes the same as [...]

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goal plan link integrated health

Program Design 101 – A Guideline To Effective Results Based Training

Exercise programming can be confusing so we’ve summarized key points, to begin with. Use this as a reference guide on how to better understand our programs. GoalsA goal is reached in an exercise program by changing exercise variables. Changing exercise variables focuses on a specific goal. You must focus on one goal for a period of 4-12 weeks for best results. Exercise Variables in Programs Repetitions – Number of times a weight is lifted consecutively in one set Sets – Number of consecutive [...]

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Split Squats 101 – Optimal Exercise Execution

Add these exercises to improve performance and eliminate back pain! Split squats are one of the only ways to work the rectus femoris in the lengthened position. This is crucial for structural balance and performance. Most people have weakness in the lengthened position and in return have issues with lower abdominal and low back pain. FRONT FOOT ELEVATED CABLE SPLIT SQUAT Elevating the front foot de-loads the quad. Great for people who have a range of motion and strength issues. Coaching Tip – Have [...]

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