The hamstrings are very important muscles that keep you active, help in running and also decrease low back pain and stiffness! Most people who go to the gym and train their hamstring by jumping in a machine and mashing out 10 or 12 reps before moving on to the next exercise. This is the worse thing to do. The hamstrings cross two joints, the knee and the hip. If there is an issue with strength in the knee you get knee [...]
Lunges are often overlooked and poorly executed, but when done properly and added to a program they can help you lose more body fat and eliminate back pain! FRONT FOOT ELEVATED CABLE Elevating the front foot de-loads the quad. Great for people who have a range of motion and strength issues. Coaching Tip – Have the handle in the opposite hand as the leg that is forward FRONT HEEL ELEVATED (WEDGE) Elevating the front leg allows for a greater distance the leg can travel emphasizing [...]
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. Upper Chest (Clavicular) Coaching Tip – Focus on a lower arm position and adducting your arm towards your clavicle. (Low to a high position) Middle Chest (Sternal) Coaching Tip – Focus on [...]
When it comes to glute training most people opt-in for a variety of banded isolation exercises or frog pumps. 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 best glutes and do it pain-free! This article will explain 3 exercises which target the glutes in the “short” range where the area of most opportunity is and where so many people miss! Barbell RDL with [...]
One of the major factors in being able to move forward with weight loss or building a physique is being able to manage other areas of your life effectively. When we work with clients we don’t simply work with them on Training and Nutrition. We work with the person as a whole. Click Here to get help with your stress and back on track towards a fitter life Here are 5 Steps that you can use daily, weekly, monthly or whenever you feel [...]
The hamstrings are very important muscles that keep you active, help in running and also decrease low back pain and stiffness! Most people who go to the gym and train their hamstring by jumping in a machine and mashing out 10 or 12 reps before moving on to the next exercise. This is the worse thing to do. The hamstrings cross two joints, the knee and the hip. If there is an issue with strength in the knee you get knee [...]
We are multisensory individuals, meaning that we don’t just depend on our physical body to coordinate movements, but rather that coordination is dependent on the quality of the information from multiple systems and sensors. Most commonly people try and improve movement by training someone to move better, or by “releasing” tight areas of the body, even certified trainers and therapists do this as it is standard protocol. If our inability to move well is due to the lack of integration between these [...]
Many people do not focus on the tempo of each repetition. They lower the weight as fast as they pick the weight up and fail to understand that muscles must be stimulated under a specific time under tension to elicit muscle hypertrophy. There are three types of muscle contractions in a movement Eccentric contraction is lengthening of a muscle, also known as “breaking” or lowering the weight. Isometric contraction is when the muscle develops tension while its length remains unchanged. Concentric contraction is shortening of the [...]
There is no question that in order to perform a squat, you need healthy ankles, knees and hips. Muscle imbalances can develop in the majority of the sedentary population who sits on a chair all day. This can affect your ability to perform a safe and effective squat. If your hip flexors are dysfunctional, it will cause excessive flexion in the lumbar spine, pulling your torso forward. Squatting with tight psoas resembles something closer to a Good Morning knee bend [...]
For the general public, most of us exercise to improve our physical appearance or improve general health and prevent disease. What does the general population do to get to their goal? We often hear: running, cycling, swimming, or any other moderate-intensity, prolonged, steady-state aerobic activity. You can easily spot this demographic walking into any commercial or residential gym. Those who continue to run, swim, and cycle further and more frequently are losing muscle; and as it continues to decline they’re [...]
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