#teamLBP photos & videos

2.9k Posts

The Friday Finisher.
.
A tasty little Finisher to help you start your Easter Weekend off with a bang.
.
12 Minute AMRAP (as many rounds as possible) of:

Minutes 1-4:
10× Push Ups
10× DB/KB Reverse Lunges 
10× TrX Row
10× Kettlebell Swings

Minutes 5-8:
7× Push Ups
7× DB/KB Reverse Lunges
7× TrX Row
7× Kettlebell Swings

Minutes 9-12:
4× Push Ups
4× DB/KB Reverse Lunges
4× TrX Row
4× Kettlebell Swings
.
*No Kneeling Push Ups. Elevate hands on a bench, box or barbell in a rack if needed.
**No TrX. Perform using a barbell in a rack or Bent Over Rows.
.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #fridayfinisher #hiit #success #results #health #womenshealth #menshealth #strong #strengthtraining #strengthandconditioning #strengthcoach #personaltrainer #educate #inspire #empower

The Friday Finisher.
.
A tasty little Finisher to help you start your Easter Weekend off with a bang.
.
12 Minute AMRAP (as many rounds as possible) of:

Minutes 1-4:
10× Push Ups
10× DB/KB Reverse Lunges
10× TrX Row
10× Kettlebell Swings

Minutes 5-8:
7× Push Ups
7× DB/KB Reverse Lunges
7× TrX Row
7× Kettlebell Swings

Minutes 9-12:
4× Push Ups
4× DB/KB Reverse Lunges
4× TrX Row
4× Kettlebell Swings
.
*No Kneeling Push Ups. Elevate hands on a bench, box or barbell in a rack if needed.
**No TrX. Perform using a barbell in a rack or Bent Over Rows.
.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #fridayfinisher #hiit #success #results #health #womenshealth #menshealth #strong #strengthtraining #strengthandconditioning   #strengthcoach #personaltrainer #educate #inspire #empower

How to achieve your first Pull Up.
.
In my post yesterday I highlighted the importance of utilising Eccentric Only Pull Ups to help you achieve your first Pull Up.
.
For me working the Eccentrics are Key but they're not the only areas you need to address to achieve that elusive first Pull Up.
.
Scapular Pull Ups are another big must have in your training eeek alongside the eccentrics.
.
So why Scapular Pull Ups?
.
They teach scapular stability which is a plus for a few reasons but a big one being that you'll be stronger if you have more stability.
.
Hanging from the bar increases your grip a hugely overlooked factor when it comes to Chin Up Progression.
.
They teach the critical initial movement to put you in the best position to perform a Pull Up. Your body isn't a vertical line when you perform a Pull Up, it tilts back 10-15% to allow for a superior pulling position. The Scapular Pull Up puts you in this position teaching the body it's strongest, most stable position to be strong in.
.
Key Coaching Cues.
.
Keep your Arms straight throughout.
.
Pull your shoulder blades back and down as if you're trying to put them in your back pockets.
.
Create full body tension during each rep.
.
Hold at the top of each rep for a 3-5s Isometric Hold
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #pullup #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

How to achieve your first Pull Up.
.
In my post yesterday I highlighted the importance of utilising Eccentric Only Pull Ups to help you achieve your first Pull Up.
.
For me working the Eccentrics are Key but they're not the only areas you need to address to achieve that elusive first Pull Up.
.
Scapular Pull Ups are another big must have in your training eeek alongside the eccentrics.
.
So why Scapular Pull Ups?
.
They teach scapular stability which is a plus for a few reasons but a big one being that you'll be stronger if you have more stability.
.
Hanging from the bar increases your grip a hugely overlooked factor when it comes to Chin Up Progression.
.
They teach the critical initial movement to put you in the best position to perform a Pull Up. Your body isn't a vertical line when you perform a Pull Up, it tilts back 10-15% to allow for a superior pulling position. The Scapular Pull Up puts you in this position teaching the body it's strongest, most stable position to be strong in.
.
Key Coaching Cues.
.
Keep your Arms straight throughout.
.
Pull your shoulder blades back and down as if you're trying to put them in your back pockets.
.
Create full body tension during each rep.
.
Hold at the top of each rep for a 3-5s Isometric Hold
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #pullup #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

The Empowered Body Podcast: Hump Day Q'n'A.
.
New episode is live on iTunes, Stitcher & Spotify.
.
In this week's Hump Day Q'n'A I discuss my list of 8 training truths you need to hear. From comparison and consistency to perfection and motivation, I cover a lot with these 8. I even manage to mention breaking eggs and dog sh*t a few times as well.
.
Use the link in my Bio to listen to the episode.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #podcast #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

The Empowered Body Podcast: Hump Day Q'n'A.
.
New episode is live on iTunes, Stitcher & Spotify.
.
In this week's Hump Day Q'n'A I discuss my list of 8 training truths you need to hear. From comparison and consistency to perfection and motivation, I cover a lot with these 8. I even manage to mention breaking eggs and dog sh*t a few times as well.
.
Use the link in my Bio to listen to the episode.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #podcast #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

People are always looking for the best new drills or training styles.  But at the end of the day you just have to put in the work.
•
Here is the greatest defensive catcher of my generation going through the same sets of drills almost every catcher in the country has been doing their entire lives.  The difference?  @yadier_marciano_molina has hundreds of thousands of reps under his belt, you probably do 10 or 20 of each and call it a day.  Second, he is locked in each and every rep.  That's the only way to go about these drills.  Too many players think they can just flip the switch come game day and sorry, but you can't.
•
This is a perfect example of mental toughness.  Challenge yourselves to stay locked in on every rep no matter how tedious the task may seem.  Go about your business the right way and the results will follow.

#Repost @bajenaru_baseball
• • • • •
The best catcher in history still does the little things to get better. Great training drills for any catcher to better himself with. @yadier_marciano_molina

People are always looking for the best new drills or training styles. But at the end of the day you just have to put in the work.

Here is the greatest defensive catcher of my generation going through the same sets of drills almost every catcher in the country has been doing their entire lives. The difference? @yadier_marciano_molina has hundreds of thousands of reps under his belt, you probably do 10 or 20 of each and call it a day. Second, he is locked in each and every rep. That's the only way to go about these drills. Too many players think they can just flip the switch come game day and sorry, but you can't.

This is a perfect example of mental toughness. Challenge yourselves to stay locked in on every rep no matter how tedious the task may seem. Go about your business the right way and the results will follow.

#Repost @bajenaru_baseball
• • • • •
The best catcher in history still does the little things to get better. Great training drills for any catcher to better himself with. @yadier_marciano_molina

How to achieve your first Pull Up.
.
Start with Eccentrics.
.
During the Eccentric phase of a lift we are 20-50% stronger and produce up to 45% more force than the Concentric phase.
.
"What the hell does that mean?"
.
You may not be strong enough to pull yourself up yet but you probably have the strength to lower yourself down.
.
So why else should you start with Eccentrics?
.
- They teach full body tension which transfers better to the full variation.
- They teach you to maintain an active shoulder position and stabilise your scapula.
- They improve kinaesthetic awareness of the movement pattern meaning you're able to mimic how your body moves in space the same as the full variation resulting in a greater transfer of training skill.
.
Where to start and how to progress?
.
5s Eccentric Pull Ups
- In the beginning 5s maybe tough so if you can only do 3s start here and build to 5s.
- 3-5 sets of 2x 5s Eccentrics 2-4x per week.
.
Then progress to.....
.
8-10s Eccentric Pull Ups
- Only progress here when you can easily perform your 5s. Skipping ahead will not get you your Pull Up any faster.
- Phase start point: 3-5 sets of 2x 10s Eccentrics 2-4x per week.
.
Movement Standards:
- There must be continuous movement from the top to the bottom. No pausing.
- Your descending speed should be continuous. Not slow at the top and fast at the bottom.
- You must control the full range of motion from Chin over the bar until arms are complete straight.
.
My best advice during the Eccentric phases is to focus on building your strength and don't test it. If you go in each session/week during this process and test to see if you can do a Pull Up yet every time you fail it will damage your confidence and belief in the process. Delay gratification for 8-12 weeks, work the process and celebrate your Pull Up(s) reward at the end.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #pullup #health #menshealth #womenshealth #podcast #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

How to achieve your first Pull Up.
.
Start with Eccentrics.
.
During the Eccentric phase of a lift we are 20-50% stronger and produce up to 45% more force than the Concentric phase.
.
"What the hell does that mean?"
.
You may not be strong enough to pull yourself up yet but you probably have the strength to lower yourself down.
.
So why else should you start with Eccentrics?
.
- They teach full body tension which transfers better to the full variation.
- They teach you to maintain an active shoulder position and stabilise your scapula.
- They improve kinaesthetic awareness of the movement pattern meaning you're able to mimic how your body moves in space the same as the full variation resulting in a greater transfer of training skill.
.
Where to start and how to progress?
.
5s Eccentric Pull Ups
- In the beginning 5s maybe tough so if you can only do 3s start here and build to 5s.
- 3-5 sets of 2x 5s Eccentrics 2-4x per week.
.
Then progress to.....
.
8-10s Eccentric Pull Ups
- Only progress here when you can easily perform your 5s. Skipping ahead will not get you your Pull Up any faster.
- Phase start point: 3-5 sets of 2x 10s Eccentrics 2-4x per week.
.
Movement Standards:
- There must be continuous movement from the top to the bottom. No pausing.
- Your descending speed should be continuous. Not slow at the top and fast at the bottom.
- You must control the full range of motion from Chin over the bar until arms are complete straight.
.
My best advice during the Eccentric phases is to focus on building your strength and don't test it. If you go in each session/week during this process and test to see if you can do a Pull Up yet every time you fail it will damage your confidence and belief in the process. Delay gratification for 8-12 weeks, work the process and celebrate your Pull Up(s) reward at the end.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #pullup #health #menshealth #womenshealth #podcast #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

➡️Only 6 Places remaining⬅️
.
The Solution is a 12 Week Training program that will give you a focused training direction and clear steps to help you get stronger, leaner and better conditioned.
.
📌When you sign up for The Solution you will receive:
.
✔A flexible training program that is broken down into three 4 Week training phases that will work for you whether you can train 3, 4 or 5 days per week with each session being able to be adjusted to fit into 45, 60 or 75 minutes..
.
✔Exercise choice within the program allowing you to individualise your exercise selection based on your goals, abilities and limitations.
.
✔A detailed "How To" video for every training phase so you can understand exactly how to implement it to maximise results.
.
✔Video links to all exercise in the program so that correct technique can be used.
.
✔Support, accountability, technique assessment and a weekly Q'n'A via The Solution Facebook Group.
.
✔A new Training Challenge each week to create friendly competition with the overall winner after 12 weeks receiving 3 months of personalised online coaching FOR FREE.
.
📌The Solution is currently just £49 for 12 weeks of incredible training results BUT sign ups are limited to just 30 people.
.
With everything you need to achieve great results packed into The Solution, now is the time to take back control of your training.
.
📌Use the link in my Bio to take advantage of the early bird price.
.
👍🏻Be sure to tag your training buddies in the comments so they don't miss out.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #transformationtuesday #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

➡️Only 6 Places remaining⬅️
.
The Solution is a 12 Week Training program that will give you a focused training direction and clear steps to help you get stronger, leaner and better conditioned.
.
📌When you sign up for The Solution you will receive:
.
✔A flexible training program that is broken down into three 4 Week training phases that will work for you whether you can train 3, 4 or 5 days per week with each session being able to be adjusted to fit into 45, 60 or 75 minutes..
.
✔Exercise choice within the program allowing you to individualise your exercise selection based on your goals, abilities and limitations.
.
✔A detailed "How To" video for every training phase so you can understand exactly how to implement it to maximise results.
.
✔Video links to all exercise in the program so that correct technique can be used.
.
✔Support, accountability, technique assessment and a weekly Q'n'A via The Solution Facebook Group.
.
✔A new Training Challenge each week to create friendly competition with the overall winner after 12 weeks receiving 3 months of personalised online coaching FOR FREE.
.
📌The Solution is currently just £49 for 12 weeks of incredible training results BUT sign ups are limited to just 30 people.
.
With everything you need to achieve great results packed into The Solution, now is the time to take back control of your training.
.
📌Use the link in my Bio to take advantage of the early bird price.
.
👍🏻Be sure to tag your training buddies in the comments so they don't miss out.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #transformationtuesday #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

You hear all the time coaches talking about barrel hooking and keeping the ball fair, but what does that all really mean?
•
Trout and Cabrera I think are two of the best at staying short, compact, and hitting the inside of the baseball.
•
Often times in order to hit an inside pitch out in front of the zone hitters will extend their arms and have a longer barrel path.  As the ball travels it begins hooking further and further towards the left field line in the case of a right handed hitter and eventually into foul territory.
•
In this example however Trout stays short to the baseball and doesn't cast his barrel allowing the ball to carry straight and true keeping it fair when he pulls it down the 3rd base line.

#Repost @linedrivepro
• • • • •
Mike Trout delivering the barrel without releasing the arms. .
.
This right here is worth hundreds of millions of dollars 💵🔥

You hear all the time coaches talking about barrel hooking and keeping the ball fair, but what does that all really mean?

Trout and Cabrera I think are two of the best at staying short, compact, and hitting the inside of the baseball.

Often times in order to hit an inside pitch out in front of the zone hitters will extend their arms and have a longer barrel path. As the ball travels it begins hooking further and further towards the left field line in the case of a right handed hitter and eventually into foul territory.

In this example however Trout stays short to the baseball and doesn't cast his barrel allowing the ball to carry straight and true keeping it fair when he pulls it down the 3rd base line.

#Repost @linedrivepro
• • • • •
Mike Trout delivering the barrel without releasing the arms. .
.
This right here is worth hundreds of millions of dollars 💵🔥

Would you rather.....achieve your first Pull Up OR achieve 10 Push Ups.
.
Drop your answer below.
.
Whichever is the most popular I'll be sure to create content on to help achieve it.
.
.
Shout out to the Queen of Pull Ups @meghancallaway for the image.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #chinup #pullup #pushup #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

Would you rather.....achieve your first Pull Up OR achieve 10 Push Ups.
.
Drop your answer below.
.
Whichever is the most popular I'll be sure to create content on to help achieve it.
.
.
Shout out to the Queen of Pull Ups @meghancallaway for the image.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #chinup #pullup #pushup #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

All joking aside I want to highlight two things about Chris Davis snapping the hitless streak.
•
First and foremost look at the smile on his face once he gets to 1st base.  He even jokingly asks for the ball.  If someone who got booed by his home crowd night in and night out can find a way to keep the game fun anyone can.
•
Secondly, watch how excited his teammates are.  You can tell he wasn't going through this stretch alone.  That's a characteristic of any high caliber team.  Pick each other up and challenge each other to be better each and everyday.  That's the only way you'll ever experience success as a team.

#Repost @smashletes
• • • • •
| After 210 days, Chris Davis has DONE IT 😂🔥
#Smashletes
🎥: @mlbtrashtalkers

All joking aside I want to highlight two things about Chris Davis snapping the hitless streak.

First and foremost look at the smile on his face once he gets to 1st base. He even jokingly asks for the ball. If someone who got booed by his home crowd night in and night out can find a way to keep the game fun anyone can.

Secondly, watch how excited his teammates are. You can tell he wasn't going through this stretch alone. That's a characteristic of any high caliber team. Pick each other up and challenge each other to be better each and everyday. That's the only way you'll ever experience success as a team.

#Repost @smashletes
• • • • •
| After 210 days, Chris Davis has DONE IT 😂🔥
#Smashletes
🎥: @mlbtrashtalkers

Knowing a ground ball can get you out of a jam is huge mentally for a pitcher.  That means we have to do everything we can to keep the double play in order.
•
Let's take an example.  Runners on 1st and 2nd with one out.  Ball is hit towards the corner, but you are able to cut it off.
•
That runner from 2nd took off at contact and is going to score standing up.  No questions asked.  So why overthrow your cut off man or even make the throw to home in the first place?
•
Hit your cut or throw it directly to 2nd base and keep the hitter to a single.  Now you have 1st and 3rd one out versus 2nd and 3rd one out.  The difference is a ground ball can either get you out of an inning with a double play versus picking up another run.
•
These are the little things that translate to wins.  If you make all the plays you're supposed to make you have a really good chance to win the ball game.

Knowing a ground ball can get you out of a jam is huge mentally for a pitcher. That means we have to do everything we can to keep the double play in order.

Let's take an example. Runners on 1st and 2nd with one out. Ball is hit towards the corner, but you are able to cut it off.

That runner from 2nd took off at contact and is going to score standing up. No questions asked. So why overthrow your cut off man or even make the throw to home in the first place?

Hit your cut or throw it directly to 2nd base and keep the hitter to a single. Now you have 1st and 3rd one out versus 2nd and 3rd one out. The difference is a ground ball can either get you out of an inning with a double play versus picking up another run.

These are the little things that translate to wins. If you make all the plays you're supposed to make you have a really good chance to win the ball game.

The Empowered Body Podcast.
.
New episode is live on iTunes, Stitcher & Spotify.
.
This week's episode sees the return of Todd Bumgardner (@bumtodd). Todd has been on the podcast 3 previous times and always provides wonderful and thought-provoking conversation.
.
In this episode we discuss:
.
What Todd has learned over the past 4 years of delivering Strength Faction.
.
What the biggest considerations are when it comes to long-term client retention.
.
How, as a coach, you can best manage the evolution of a client.
.
How Todd has evolved as a Coach and Business Owner and what principles have always remained constant.
.
How Strength Faction (@strengthfaction) helps Coaches and what those who join can expect.
.
We also touch on several other smaller topics as well during the course of our conversation.
.
.
Use the link in my Bio to listen to the episode.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #podcast #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

The Empowered Body Podcast.
.
New episode is live on iTunes, Stitcher & Spotify.
.
This week's episode sees the return of Todd Bumgardner (@bumtodd). Todd has been on the podcast 3 previous times and always provides wonderful and thought-provoking conversation.
.
In this episode we discuss:
.
What Todd has learned over the past 4 years of delivering Strength Faction.
.
What the biggest considerations are when it comes to long-term client retention.
.
How, as a coach, you can best manage the evolution of a client.
.
How Todd has evolved as a Coach and Business Owner and what principles have always remained constant.
.
How Strength Faction (@strengthfaction) helps Coaches and what those who join can expect.
.
We also touch on several other smaller topics as well during the course of our conversation.
.
.
Use the link in my Bio to listen to the episode.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #podcast #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

Romanian Deadlift.
.
My all time favourite Hinge Variation. I mean, you can never have too much ass and hamstrings can you.
.
📌Why perform the Romanian Deadlift?
👍🏻Great way to build the glutes and hamstrings.
👍🏻Fantastic movement pattern to build the foundations of a solid hinge.
.
📌Key Coaching Cues:
➡️To set up standing up tall with feet under hips.
➡️Once set up push your hips backwards so you can hinge maintaining a minimal knee bend.
➡️Lower your weight to about 2" below your knee cap.
➡️Keep your head position neutral at all times, no lifting your head up.
➡️Keep the bar in contact with you at all times.
.
📌Where to start:
.
3-4 Sets of 6-12 reps.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #glutes #hamstrings #deadlift #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

Romanian Deadlift.
.
My all time favourite Hinge Variation. I mean, you can never have too much ass and hamstrings can you.
.
📌Why perform the Romanian Deadlift?
👍🏻Great way to build the glutes and hamstrings.
👍🏻Fantastic movement pattern to build the foundations of a solid hinge.
.
📌Key Coaching Cues:
➡️To set up standing up tall with feet under hips.
➡️Once set up push your hips backwards so you can hinge maintaining a minimal knee bend.
➡️Lower your weight to about 2" below your knee cap.
➡️Keep your head position neutral at all times, no lifting your head up.
➡️Keep the bar in contact with you at all times.
.
📌Where to start:
.
3-4 Sets of 6-12 reps.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #glutes #hamstrings #deadlift #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

📌The Friday Finisher.
.
Couldn't be simpler.
👍🏻Choose your piece of equipment
👍🏻Grab Dumbbells or Kettlebells that weigh 1/4 of your Bodyweight and perform:
.
➡️1 Minute Max Distance Row, Ride or Run.
➡️1 Minute Max Distance Farmer Walk
➡️2 Minutes Max Distance Row, Ride or Run.
➡️1 Minute Max Distance Farmer Walk.
➡️3 Minutes Max Distance Row, Ride or Run
➡️1 Minute Max Distance Farmer Walk.
.
👉🏻Perform using a rolling clock. This means the clock doesn't stop between equipment transitions so be quick.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #fridayfinisher #hiit #success #results #health #womenshealth #menshealth #strong #strengthtraining #strengthandconditioning #strengthcoach #personaltrainer #educate #inspire #empower

📌The Friday Finisher.
.
Couldn't be simpler.
👍🏻Choose your piece of equipment
👍🏻Grab Dumbbells or Kettlebells that weigh 1/4 of your Bodyweight and perform:
.
➡️1 Minute Max Distance Row, Ride or Run.
➡️1 Minute Max Distance Farmer Walk
➡️2 Minutes Max Distance Row, Ride or Run.
➡️1 Minute Max Distance Farmer Walk.
➡️3 Minutes Max Distance Row, Ride or Run
➡️1 Minute Max Distance Farmer Walk.
.
👉🏻Perform using a rolling clock. This means the clock doesn't stop between equipment transitions so be quick.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #fridayfinisher #hiit #success #results #health #womenshealth #menshealth #strong #strengthtraining #strengthandconditioning   #strengthcoach #personaltrainer #educate #inspire #empower

I absolutely love this diagram to help visualize creating tension in the back leg and keeping the back foot connected to the ground.
•
In my opinion this is one of the toughest concepts to teach younger players.
•
Awesome post by @velopitching🔥🔥 #Repost @velopitching
• • • • •
👌🏼Here you can see @ckluber28 doing an amazing job at maintaining tension in the back side, setting himself up to create a lot of energy towards the plate.
.
1️⃣ Back leg braces inward. You should feel good tension in your hamstring and glute. The whole foot is grounded and pressure is placed on the inside.
.
2️⃣ The front side is closed. Back of the front shoulder and front hip are facing the target. This allows tension to build through the hips, storing potential energy.
.
3️⃣ All of that stored energy is then transferred towards the target, down the slope of the mound. As he creates forward movement, the back hip should be engaged to allow transfer of energy from the back side through the torso.
.
.
.
.
••••••••••••••••••••••••••••••••••••••••••••••••••••••

I absolutely love this diagram to help visualize creating tension in the back leg and keeping the back foot connected to the ground.

In my opinion this is one of the toughest concepts to teach younger players.

Awesome post by @velopitching🔥🔥 #Repost @velopitching
• • • • •
👌🏼Here you can see @ckluber28 doing an amazing job at maintaining tension in the back side, setting himself up to create a lot of energy towards the plate.
.
1️⃣ Back leg braces inward. You should feel good tension in your hamstring and glute. The whole foot is grounded and pressure is placed on the inside.
.
2️⃣ The front side is closed. Back of the front shoulder and front hip are facing the target. This allows tension to build through the hips, storing potential energy.
.
3️⃣ All of that stored energy is then transferred towards the target, down the slope of the mound. As he creates forward movement, the back hip should be engaged to allow transfer of energy from the back side through the torso.
.
.
.
.
••••••••••••••••••••••••••••••••••••••••••••••••••••••

Excited to partner with @loullerandi and Llerandi gloves to bring affordable customizable gloves to the market.
•
With over 25 colors, high quality leather, and customizable stitching for your name, number, and team you can create your perfect glove.
•
All sizes and positions are available.  Email or DM me for info.

Excited to partner with @loullerandi and Llerandi gloves to bring affordable customizable gloves to the market.

With over 25 colors, high quality leather, and customizable stitching for your name, number, and team you can create your perfect glove.

All sizes and positions are available. Email or DM me for info.

You don't have to Back Squat.
.
Let that sink in.....
.
As phenomenal an exercise as the Back Squat is when you break it down it's just another loaded Squat pattern.
.
So, unless your goal involves the Back Squat specifically you don't have to perform it as there are multiple other loaded Squat patterns you can utilise, some of which will likely allow you to perform the pattern better than others due to several factors.
.
The key is to choose variations that allow you to be most successful and in my eyes this comes down to which allows you to perform the pattern most effectively, not which one allows you to move the most weight.
.
So I urge you that unless your goal involves a Back Squat experiment with a couple of different squat variations and see which feels right to you, which works best with your body to maximise movement efficiency and ultimately which allows you to be most successful, .
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #squat #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

You don't have to Back Squat.
.
Let that sink in.....
.
As phenomenal an exercise as the Back Squat is when you break it down it's just another loaded Squat pattern.
.
So, unless your goal involves the Back Squat specifically you don't have to perform it as there are multiple other loaded Squat patterns you can utilise, some of which will likely allow you to perform the pattern better than others due to several factors.
.
The key is to choose variations that allow you to be most successful and in my eyes this comes down to which allows you to perform the pattern most effectively, not which one allows you to move the most weight.
.
So I urge you that unless your goal involves a Back Squat experiment with a couple of different squat variations and see which feels right to you, which works best with your body to maximise movement efficiency and ultimately which allows you to be most successful, .
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #squat #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

The Solution Challenges.
.
Every week on The Solution 12 Week Training Program the participants compete in a different challenge.
.
Week 5's challenge this phase was maximum push ups in 2 minutes - you should know by now how much I love push ups so a challenge was inevitable.
.
Give it a go!
.
The next Solution Program starts on April 29th and the early bird sign up is now live.
.
Use the link in my Bio to sign up and find out more.
.
I'm limiting the program to just 30 sign ups so grab your spot quickly as over half have ready been taken
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #challenge #goals #results #menshealth #womenshealth #strong #strengthtraining #performance #strengthandconditioning #strengthcoach #personaltrainer #educate #inspire #empower

The Solution Challenges.
.
Every week on The Solution 12 Week Training Program the participants compete in a different challenge.
.
Week 5's challenge this phase was maximum push ups in 2 minutes - you should know by now how much I love push ups so a challenge was inevitable.
.
Give it a go!
.
The next Solution Program starts on April 29th and the early bird sign up is now live.
.
Use the link in my Bio to sign up and find out more.
.
I'm limiting the program to just 30 sign ups so grab your spot quickly as over half have ready been taken
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #challenge #goals #results #menshealth #womenshealth #strong #strengthtraining #performance #strengthandconditioning   #strengthcoach #personaltrainer #educate #inspire #empower

The Empowered Body Podcast: Hump Day Q'n'A.
.
New episode is live on iTunes, Stitcher & Spotify.
.
In this week's Hump Day Q'n'A I discuss the best approaches to take when experiencing a training plateau.
.
In the podcast I discuss:
.
- What to look for if you think you may be experiencing a plateau.
- The "low hanging fruit" to address first when you notice a plateau
- The initial step to take to help overcome a plateau.
- What programming changes you can make to help you get progress back on track.
.
Use the link in my Bio to listen to the episode.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #podcast #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

The Empowered Body Podcast: Hump Day Q'n'A.
.
New episode is live on iTunes, Stitcher & Spotify.
.
In this week's Hump Day Q'n'A I discuss the best approaches to take when experiencing a training plateau.
.
In the podcast I discuss:
.
- What to look for if you think you may be experiencing a plateau.
- The "low hanging fruit" to address first when you notice a plateau
- The initial step to take to help overcome a plateau.
- What programming changes you can make to help you get progress back on track.
.
Use the link in my Bio to listen to the episode.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #podcast #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

Steps Ups.
.
These are easy when you cheat them and brutal when you don't.
.
Cheaters:
- Create huge amounts of momentum.
- Drive off of the rear leg and generate more force here than with the lead leg (aka the working leg)
- Swing and reach weights forward.
- Place rear foot on the box before hips are fully extended.
.
To perform correctly:
- Drive the lead knee forward and allow a slight torso lean to load the working leg.
- To minimise any assistance from the rear leg lift the big toe and flex your quad.
- Driving through the foot on the box step up and only place your rear leg on the box when your hips are extended.
- To minimise weight swinging and shoulders rounding forwards rotate your hands so your palms are facing forward.
.
When it comes to Box height between 12-18" will suit most people. I'm 6'7" and the box in the video is 18". If you're shorter than me you likely need a lower box.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #podcast #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

Steps Ups.
.
These are easy when you cheat them and brutal when you don't.
.
Cheaters:
- Create huge amounts of momentum.
- Drive off of the rear leg and generate more force here than with the lead leg (aka the working leg)
- Swing and reach weights forward.
- Place rear foot on the box before hips are fully extended.
.
To perform correctly:
- Drive the lead knee forward and allow a slight torso lean to load the working leg.
- To minimise any assistance from the rear leg lift the big toe and flex your quad.
- Driving through the foot on the box step up and only place your rear leg on the box when your hips are extended.
- To minimise weight swinging and shoulders rounding forwards rotate your hands so your palms are facing forward.
.
When it comes to Box height between 12-18" will suit most people. I'm 6'7" and the box in the video is 18". If you're shorter than me you likely need a lower box.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #podcast #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

Ever feel as though achieving your training goals is impossible?
.
Impossible only means that you haven't found The Solution yet.
.
The Solution is a 12 Week Training program that will give you a focused training direction and clear steps to help you get stronger, leaner and better conditioned.
.
📌When you sign up for The Solution you will receive:
.
✔A flexible training program that is broken down into three 4 Week training phases that will work for you whether you can train 3, 4 or 5 days per week with each session being able to be adjusted to fit into 45, 60 or 75 minutes..
.
✔Exercise choice within the program allowing you to individualise your exercise selection based on your goals, abilities and limitations.
.
✔A detailed "How To" video for every training phase so you can understand exactly how to implement it to maximise results.
.
✔Video links to all exercise in the program so that correct technique can be used.
.
✔Support, accountability, technique assessment and a weekly Q'n'A via The Solution Facebook Group.
.
✔A new Training Challenge each week to create friendly competition with the overall winner after 12 weeks receiving 3 months of personalised online coaching FOR FREE.
.
📌The Solution is currently just £49 for 12 weeks of incredible training results BUT sign ups are limited to just 30 people.
.
With everything you need to achieve great results packed into The Solution, now is the time to take back control of your training.
.
📌Use the link in my Bio to take advantage of the early bird price.
.
👍🏻Be sure to tag your training buddies in the comments so they don't miss out.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #transformationtuesday #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

Ever feel as though achieving your training goals is impossible?
.
Impossible only means that you haven't found The Solution yet.
.
The Solution is a 12 Week Training program that will give you a focused training direction and clear steps to help you get stronger, leaner and better conditioned.
.
📌When you sign up for The Solution you will receive:
.
✔A flexible training program that is broken down into three 4 Week training phases that will work for you whether you can train 3, 4 or 5 days per week with each session being able to be adjusted to fit into 45, 60 or 75 minutes..
.
✔Exercise choice within the program allowing you to individualise your exercise selection based on your goals, abilities and limitations.
.
✔A detailed "How To" video for every training phase so you can understand exactly how to implement it to maximise results.
.
✔Video links to all exercise in the program so that correct technique can be used.
.
✔Support, accountability, technique assessment and a weekly Q'n'A via The Solution Facebook Group.
.
✔A new Training Challenge each week to create friendly competition with the overall winner after 12 weeks receiving 3 months of personalised online coaching FOR FREE.
.
📌The Solution is currently just £49 for 12 weeks of incredible training results BUT sign ups are limited to just 30 people.
.
With everything you need to achieve great results packed into The Solution, now is the time to take back control of your training.
.
📌Use the link in my Bio to take advantage of the early bird price.
.
👍🏻Be sure to tag your training buddies in the comments so they don't miss out.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #transformationtuesday #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

Awesome clip here of @machados13 from his @orioles days.
•
Watch his barrel path and how tight it stays to his body.  The barrel almost grazes his shoulder as it enters the hitting zone.
•
Also watch how his lower half fires and rotates around a firm front leg.  His back hip fires and his back foot almost comes airborne.  A great example of why I hate the phrase "squishing the bug" being used with young hitters.

#Repost @_17co_
• • • • •
Let’s hear some thoughts on the recent $300,000,000 deal! Wow, that’s a lot of zeros 😯⠀
.⠀
Is he worth it?⠀
.⠀
2018 - .287/37/107⠀
.⠀
What do you predict his stat line for 2019 to be?⠀
.⠀
Our guess: .264/39/98⠀
.⠀
.⠀
.⠀

Awesome clip here of @machados13 from his @orioles days.

Watch his barrel path and how tight it stays to his body. The barrel almost grazes his shoulder as it enters the hitting zone.

Also watch how his lower half fires and rotates around a firm front leg. His back hip fires and his back foot almost comes airborne. A great example of why I hate the phrase "squishing the bug" being used with young hitters.

#Repost @_17co_
• • • • •
Let’s hear some thoughts on the recent $300,000,000 deal! Wow, that’s a lot of zeros 😯⠀
.⠀
Is he worth it?⠀
.⠀
2018 - .287/37/107⠀
.⠀
What do you predict his stat line for 2019 to be?⠀
.⠀
Our guess: .264/39/98⠀
.⠀
.⠀
.⠀

The Solution Challenges.
.
Every week on The Solution 12 Week Training Program the participants compete in a different challenge.
.
Week 4's challenge this phase was a maximum distance challenge with 2 parts.
.
Max' Distance in 2 minutes on a Rower OR Watt/Assault Bike.
.....straight into.....
Max' Distance in 2 minutes on a Treadmill/Curve Runner OR Watt/Assault Bike (can't ride twice)
.
Give it a go!
.
The next Solution Program starts on April 29th with the early bird sign up going live tomorrow morning.
.
If you're on my mailing list you'll receive the early bird link tonight.
.
I'm limiting the program to just 30 sign ups so grab your spot quickly.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #challenge #goals #results #menshealth #womenshealth #strong #strengthtraining #performance #strengthandconditioning #strengthcoach #personaltrainer #educate #inspire #empower

The Solution Challenges.
.
Every week on The Solution 12 Week Training Program the participants compete in a different challenge.
.
Week 4's challenge this phase was a maximum distance challenge with 2 parts.
.
Max' Distance in 2 minutes on a Rower OR Watt/Assault Bike.
.....straight into.....
Max' Distance in 2 minutes on a Treadmill/Curve Runner OR Watt/Assault Bike (can't ride twice)
.
Give it a go!
.
The next Solution Program starts on April 29th with the early bird sign up going live tomorrow morning.
.
If you're on my mailing list you'll receive the early bird link tonight.
.
I'm limiting the program to just 30 sign ups so grab your spot quickly.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #challenge #goals #results #menshealth #womenshealth #strong #strengthtraining #performance #strengthandconditioning   #strengthcoach #personaltrainer #educate #inspire #empower

You need Rest to get Results.

This is not a secret or new information. We all know that rest is important yet so many of us will avoid having a rest day in favour of adopting a "more is better" mindset when it comes to Training. We should have a more is better mindset but it should be for more results.

We're all quick to plan our training sessions, our exercises, sets, reps, all the sexy stuff, but how many actually schedule in their rest days or recovery days? I'm sure some of you do, but do you stick to them? Do you get lured away to exercise by friends when you should be resting? Does your short recovery day walk turn into a 13 mile hike leaving you saying "whoops, how'd that sh*t happen?"
.
When it comes to our training sessions we may as well have etched them in stone. Nothing distracts us from them and we certainly won't change them. Yet we'll happily sack off a rest day or crank up the exertion on our so called Active Recovery days in the blink of an eye forgetting how important these days are to us seeing progress and ultimately achieving our goals.

Be as dedicated to your rest days as you are your training because they are equally as important. Sometimes doing less is more so learn to embrace the rest day. Use them to pursue another passion in your life or dedicate the extra time to family and friends. You'll feel better for doing so and will be rewarded with the progress you work so hard for.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #mindset #results #recovery #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

You need Rest to get Results.

This is not a secret or new information. We all know that rest is important yet so many of us will avoid having a rest day in favour of adopting a "more is better" mindset when it comes to Training. We should have a more is better mindset but it should be for more results.

We're all quick to plan our training sessions, our exercises, sets, reps, all the sexy stuff, but how many actually schedule in their rest days or recovery days? I'm sure some of you do, but do you stick to them? Do you get lured away to exercise by friends when you should be resting? Does your short recovery day walk turn into a 13 mile hike leaving you saying "whoops, how'd that sh*t happen?"
.
When it comes to our training sessions we may as well have etched them in stone. Nothing distracts us from them and we certainly won't change them. Yet we'll happily sack off a rest day or crank up the exertion on our so called Active Recovery days in the blink of an eye forgetting how important these days are to us seeing progress and ultimately achieving our goals.

Be as dedicated to your rest days as you are your training because they are equally as important. Sometimes doing less is more so learn to embrace the rest day. Use them to pursue another passion in your life or dedicate the extra time to family and friends. You'll feel better for doing so and will be rewarded with the progress you work so hard for.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #mindset #results #recovery #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

The Empowered Body Podcast.
.
New episode is live on iTunes, Stitcher & Spotify.
.
This week my guest is Kevin Carr (@kev_in_carr). Kevin is a Strength Coach at Mike Boyle Strength and Conditioning, Co-owner of Movement as Medicine (@movementasmedicine) and also travels the World delivering the Certified Functional Strength Coach Course (@certifiedfsc).
.
In the episode we discuss:
.
How lifestyle and exercise intervention can improve long-term cognitive health.
.
Kevin's 5 strategies for improved long-term cognitive health.
.
How grip strength and push-ups can be used as indicators of health and disease.
.
The importance of tri-planar movement within a training program and how Kevin and MBSC achieve this with everyone from High School athletes to Gen' Pop'.
.
The importance of tracking heart rate during training and how it can be effectively utilised.
.
The issues Kevin sees with the perception of the Fitness Industry, who's to blame and how we can overcome these perceptions.
.
.
Use the link in my Bio to listen to the episode.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #podcast #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

The Empowered Body Podcast.
.
New episode is live on iTunes, Stitcher & Spotify.
.
This week my guest is Kevin Carr (@kev_in_carr). Kevin is a Strength Coach at Mike Boyle Strength and Conditioning, Co-owner of Movement as Medicine (@movementasmedicine) and also travels the World delivering the Certified Functional Strength Coach Course (@certifiedfsc).
.
In the episode we discuss:
.
How lifestyle and exercise intervention can improve long-term cognitive health.
.
Kevin's 5 strategies for improved long-term cognitive health.
.
How grip strength and push-ups can be used as indicators of health and disease.
.
The importance of tri-planar movement within a training program and how Kevin and MBSC achieve this with everyone from High School athletes to Gen' Pop'.
.
The importance of tracking heart rate during training and how it can be effectively utilised.
.
The issues Kevin sees with the perception of the Fitness Industry, who's to blame and how we can overcome these perceptions.
.
.
Use the link in my Bio to listen to the episode.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #podcast #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

The Solution Challenges.
.
Every week on The Solution 12 Week Training Program the participants compete in a different challenge.
.
Week 3's challenge this phase was a maximum calories achieved during 12 Intervals of :60/:30 on either a Rower, Treadmill or Bike.
.
That's 60s of Work, 30s of rest 12 times.
.
Give it a go!
.
If you want to know more about The Solution program drop me a DM for more information. The next 12 week program starts April 29th and the early bird sale goes live April 8th.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #challenge #goals #results #menshealth #womenshealth #strong #strengthtraining #performance #strengthandconditioning #strengthcoach #personaltrainer #educate #inspire #empower

The Solution Challenges.
.
Every week on The Solution 12 Week Training Program the participants compete in a different challenge.
.
Week 3's challenge this phase was a maximum calories achieved during 12 Intervals of :60/:30 on either a Rower, Treadmill or Bike.
.
That's 60s of Work, 30s of rest 12 times.
.
Give it a go!
.
If you want to know more about The Solution program drop me a DM for more information. The next 12 week program starts April 29th and the early bird sale goes live April 8th.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #challenge #goals #results #menshealth #womenshealth #strong #strengthtraining #performance #strengthandconditioning   #strengthcoach #personaltrainer #educate #inspire #empower

📌The Friday Finisher.
.
Using a Barbell or 2× Kettlebells perform this complex.
.
➡️2× Clean
➡️4× Push Press
➡️8× Front Squat .
.
👍🏻Perform 3-5 Rounds.
.
👉🏻1:2 Rest between Rounds - meaning you rest twice the amount of time it takes to complete the complex.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #fridayfinisher #quads #hiit #squats #success #results #health #womenshealth #menshealth #strong #strengthtraining #strengthandconditioning #strengthcoach #personaltrainer #educate #inspire #empower

📌The Friday Finisher.
.
Using a Barbell or 2× Kettlebells perform this complex.
.
➡️2× Clean
➡️4× Push Press
➡️8× Front Squat .
.
👍🏻Perform 3-5 Rounds.
.
👉🏻1:2 Rest between Rounds - meaning you rest twice the amount of time it takes to complete the complex.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #fridayfinisher #quads #hiit #squats #success #results #health #womenshealth #menshealth #strong #strengthtraining #strengthandconditioning   #strengthcoach #personaltrainer #educate #inspire #empower

The Solution Challenges.
.
Every week on The Solution 12 Week Training Program the participants compete in a different challenge.
.
Week 2's challenge this phase was a maximum weight goblet squat in 60s using a 3-0-3-0 Tempo.
.
That's 3s lowering and 3s lifting each rep.....and for you math geniuses out there it's 10 reps in the 60s time limit.....oh yes, one more thing.....it sucks!
.
Give it a go!
.
If you want to know more about The Solution program drop me a DM for more information. The next 12 week program starts April 29th and the early bird sale goes live April 8th.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #challenge #goals #results #menshealth #womenshealth #strong #strengthtraining #performance #strengthandconditioning #strengthcoach #personaltrainer #educate #inspire #empower

The Solution Challenges.
.
Every week on The Solution 12 Week Training Program the participants compete in a different challenge.
.
Week 2's challenge this phase was a maximum weight goblet squat in 60s using a 3-0-3-0 Tempo.
.
That's 3s lowering and 3s lifting each rep.....and for you math geniuses out there it's 10 reps in the 60s time limit.....oh yes, one more thing.....it sucks!
.
Give it a go!
.
If you want to know more about The Solution program drop me a DM for more information. The next 12 week program starts April 29th and the early bird sale goes live April 8th.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #challenge #goals #results #menshealth #womenshealth #strong #strengthtraining #performance #strengthandconditioning   #strengthcoach #personaltrainer #educate #inspire #empower

If it's important, do it every day.
.
A simple little sentence that I use often with myself and clients and a lesson I learned from @bumtodd and @coachdanjohn.
.
If you want to achieve a goal you've got to put in the work through deliberate daily action.
.
The daily action doesn't have to be huge but the act of doing something daily helps to create a snowball effect building day upon day until you reach your goal.
.
The example in the image is what I'm currently having a client do who's goal is to improve their squat technique.
.
As the client has no mobility restrictions to perform a squat the issue is technique and like any skill, improvement requires practice so that's what they do daily.
.
Every day my client performs door knob squats in the morning and evening whilst brushing their teeth (electric toothbrushes have a 2 minute timer so that's 4 minutes of squat practice a day).
.
3 Training sessions a week they perform a movement prep warm up using plate reaching squats (a low load, self-limiting pattern)
.
2 Training sessions per week they perform a moderately loaded squat pattern in the form of a goblet squat and zercher squat.
.
By taking this approach the squat pattern is practiced every day and skill is progressed faster (if correct technique is being practiced). This approach has been evident in that in only 2 weeks of following this structure there has been huge improvements in squat technique.
.
So, if a goal is important to you why wouldn't you do something every day to move you closer to achieving it.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #squat #mindset #results #goals #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

If it's important, do it every day.
.
A simple little sentence that I use often with myself and clients and a lesson I learned from @bumtodd and @coachdanjohn.
.
If you want to achieve a goal you've got to put in the work through deliberate daily action.
.
The daily action doesn't have to be huge but the act of doing something daily helps to create a snowball effect building day upon day until you reach your goal.
.
The example in the image is what I'm currently having a client do who's goal is to improve their squat technique.
.
As the client has no mobility restrictions to perform a squat the issue is technique and like any skill, improvement requires practice so that's what they do daily.
.
Every day my client performs door knob squats in the morning and evening whilst brushing their teeth (electric toothbrushes have a 2 minute timer so that's 4 minutes of squat practice a day).
.
3 Training sessions a week they perform a movement prep warm up using plate reaching squats (a low load, self-limiting pattern)
.
2 Training sessions per week they perform a moderately loaded squat pattern in the form of a goblet squat and zercher squat.
.
By taking this approach the squat pattern is practiced every day and skill is progressed faster (if correct technique is being practiced). This approach has been evident in that in only 2 weeks of following this structure there has been huge improvements in squat technique.
.
So, if a goal is important to you why wouldn't you do something every day to move you closer to achieving it.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #squat #mindset #results #goals #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

Foam Roller Push Ups
.
Why Perform:
👍🏻Great variation to challenge shoulder stability more.
👍🏻Great bodyweight movement that can be used for strength, lean muscle gain and increasing strength to bodyweight ration.
👍🏻Can be a healthier option for shoulders than bench pressing.
👍🏻High core recruitment (think of push ups like a moving plank) due to the foam roller reducing overall movement stability. .
Key Coaching Cues:
➡️Set up in a traditional push up position, the only difference being that your hands are on a foam roller.
➡️Create full body tension throughout, particularly focusing on the Core and Glutes to maintain hip height.
➡️I like to coach elbows coming backwards or to 45° to the body rather than 90° to reduce stress on the Shoulder capsule.
➡️The body should move as one throughout the Push Up with the line from our head to heel maintained with no compensation.
➡️Personal preference is to perform with a 3-0-3-0 tempo to further challenge shoulder and core stability
.
Where to start?
.
3-5 sets of 5-10 reps
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #pushups #core #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

Foam Roller Push Ups
.
Why Perform:
👍🏻Great variation to challenge shoulder stability more.
👍🏻Great bodyweight movement that can be used for strength, lean muscle gain and increasing strength to bodyweight ration.
👍🏻Can be a healthier option for shoulders than bench pressing.
👍🏻High core recruitment (think of push ups like a moving plank) due to the foam roller reducing overall movement stability. .
Key Coaching Cues:
➡️Set up in a traditional push up position, the only difference being that your hands are on a foam roller.
➡️Create full body tension throughout, particularly focusing on the Core and Glutes to maintain hip height.
➡️I like to coach elbows coming backwards or to 45° to the body rather than 90° to reduce stress on the Shoulder capsule.
➡️The body should move as one throughout the Push Up with the line from our head to heel maintained with no compensation.
➡️Personal preference is to perform with a 3-0-3-0 tempo to further challenge shoulder and core stability
.
Where to start?
.
3-5 sets of 5-10 reps
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #pushups #core #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

The Solution Challenges.
.
Every week on The Solution 12 Week Training Program the participants compete in a different challenge.
.
Week 1's challenge was maximum distance using either a Treadmill, Rower or Bike in 10 minutes.
.
No matter which way you slice it, if you push to your max this challenge is horrible.
.
Give it a go!
.
If you want to know more about The Solution program drop me a DM for more information. The next 12 week program starts April 29th and the early bird sale goes live April 8th.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #challenge #goals #results #menshealth #womenshealth #strong #strengthtraining #performance #strengthandconditioning #strengthcoach #personaltrainer #educate #inspire #empower

The Solution Challenges.
.
Every week on The Solution 12 Week Training Program the participants compete in a different challenge.
.
Week 1's challenge was maximum distance using either a Treadmill, Rower or Bike in 10 minutes.
.
No matter which way you slice it, if you push to your max this challenge is horrible.
.
Give it a go!
.
If you want to know more about The Solution program drop me a DM for more information. The next 12 week program starts April 29th and the early bird sale goes live April 8th.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #challenge #goals #results #menshealth #womenshealth #strong #strengthtraining #performance #strengthandconditioning   #strengthcoach #personaltrainer #educate #inspire #empower

The Empowered Body Podcast: Hump Day Q'n'A.
.
New episode is live on iTunes, Stitcher & Spotify.
.
In this week's Hump Day Q'n'A I discuss my thoughts on whether you should train using a minimal effective dose approach or is doing the most amount of training you can possibly do and recover from better.
.
I breakdown the Pro's and Con's of each approach and then provide my opinion on which I believe is the best option for the majority of people.
.
Use the link in my Bio to listen to the episode.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #podcast #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

The Empowered Body Podcast: Hump Day Q'n'A.
.
New episode is live on iTunes, Stitcher & Spotify.
.
In this week's Hump Day Q'n'A I discuss my thoughts on whether you should train using a minimal effective dose approach or is doing the most amount of training you can possibly do and recover from better.
.
I breakdown the Pro's and Con's of each approach and then provide my opinion on which I believe is the best option for the majority of people.
.
Use the link in my Bio to listen to the episode.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #podcast #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

Great stuff from #StrengthFaction family member @_adamwillis 
#Repost @_adamwillis
・・・
📌Sphinx Push Ups
.
📌Why Perform:
👍🏻Great bodyweight movement that can be used for strength, lean muscle gain and increasing strength to bodyweight ration.
👍🏻Can be a healthier option for shoulders than bench pressing.
👍🏻High core recruitment (think of push ups like a moving plank)
👍🏻Sphinx variation is a great triceps builder for all you Gun Show fanatics.
.
📌Key Coaching Cues:
➡️Set up in a Plank Position.
➡️Create full body tension throughout, particularly focusing on the Core and Glutes to maintain hip height.
➡️Drive your palms into the ground and extend your elbows.
➡️The body should move as one throughout the Push Up with the line from our head to heel maintained with no compensation.
.
📌Where to start?
.
✔3-4 sets of 5-10 reps
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #pushups #calesthenics #bodyweight #results #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

Great stuff from #StrengthFaction family member @_adamwillis
#Repost @_adamwillis
・・・
📌Sphinx Push Ups
.
📌Why Perform:
👍🏻Great bodyweight movement that can be used for strength, lean muscle gain and increasing strength to bodyweight ration.
👍🏻Can be a healthier option for shoulders than bench pressing.
👍🏻High core recruitment (think of push ups like a moving plank)
👍🏻Sphinx variation is a great triceps builder for all you Gun Show fanatics.
.
📌Key Coaching Cues:
➡️Set up in a Plank Position.
➡️Create full body tension throughout, particularly focusing on the Core and Glutes to maintain hip height.
➡️Drive your palms into the ground and extend your elbows.
➡️The body should move as one throughout the Push Up with the line from our head to heel maintained with no compensation.
.
📌Where to start?
.
✔3-4 sets of 5-10 reps
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #pushups #calesthenics #bodyweight #results #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

📌Sphinx Push Ups
.
📌Why Perform:
👍🏻Great bodyweight movement that can be used for strength, lean muscle gain and increasing strength to bodyweight ration.
👍🏻Can be a healthier option for shoulders than bench pressing.
👍🏻High core recruitment (think of push ups like a moving plank)
👍🏻Sphinx variation is a great triceps builder for all you Gun Show fanatics.
.
📌Key Coaching Cues:
➡️Set up in a Plank Position.
➡️Create full body tension throughout, particularly focusing on the Core and Glutes to maintain hip height.
➡️Drive your palms into the ground and extend your elbows.
➡️The body should move as one throughout the Push Up with the line from our head to heel maintained with no compensation.
.
📌Where to start?
.
✔3-4 sets of 5-10 reps
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #pushups #calesthenics #bodyweight #results #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

📌Sphinx Push Ups
.
📌Why Perform:
👍🏻Great bodyweight movement that can be used for strength, lean muscle gain and increasing strength to bodyweight ration.
👍🏻Can be a healthier option for shoulders than bench pressing.
👍🏻High core recruitment (think of push ups like a moving plank)
👍🏻Sphinx variation is a great triceps builder for all you Gun Show fanatics.
.
📌Key Coaching Cues:
➡️Set up in a Plank Position.
➡️Create full body tension throughout, particularly focusing on the Core and Glutes to maintain hip height.
➡️Drive your palms into the ground and extend your elbows.
➡️The body should move as one throughout the Push Up with the line from our head to heel maintained with no compensation.
.
📌Where to start?
.
✔3-4 sets of 5-10 reps
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #pushups #calesthenics #bodyweight #results #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

I was watching the @mets game last night and this was bothering me.
•
The @marlins lineup has a lot of young, unproven hitters without a lot of experience.  Their best hitter is by far @starlincastro1424.  Hitting behind him last night was a guy who hit below .200 last year.
•
Matz has got runners on 2nd and 3rd with 1 out and Castro at the plate, who has already gone deep in this game once.  Why on earth would you throw anything remotely near the zone and let him beat you?
•
The worst part is he had him in a hole down 1-2 and ended up throwing a thigh high fastball that caught way too much plate.  Part of this is on the catcher as well, but as a pitcher you have to own every pitch.
•
Know your situation, know where you are in the lineup, and choose your battles.  What do you guys think?

I was watching the @mets game last night and this was bothering me.

The @marlins lineup has a lot of young, unproven hitters without a lot of experience. Their best hitter is by far @starlincastro1424. Hitting behind him last night was a guy who hit below .200 last year.

Matz has got runners on 2nd and 3rd with 1 out and Castro at the plate, who has already gone deep in this game once. Why on earth would you throw anything remotely near the zone and let him beat you?

The worst part is he had him in a hole down 1-2 and ended up throwing a thigh high fastball that caught way too much plate. Part of this is on the catcher as well, but as a pitcher you have to own every pitch.

Know your situation, know where you are in the lineup, and choose your battles. What do you guys think?

Training Methods: Rep Totals.
.
When it comes to training methods, lets not get it twisted, traditional sets and reps should be your bread and butter.
.
However, a lot of people train for results AND enjoyment so adding in well-thoughtout and appropriate training methods at times can help with enjoyment and potentially longer adherence.
.
Using the appropriate method can also help break training plateaus if needed.
.
Rep Totals shift the focus away from traditional sets and reps and towards completing a total number of reps per exercise in as few sets as possible.
.
For strength training. Traditional rep scheme favourites are 5×2, 3×5, 5×5. In rep total terms these would be 10, 15, 25.
.
So like the "traditional" rep schemes you'd still want to use challenging loads or variations for your totals. You'll just rest as needed during the total rather than between the traditional set structure.
.
The aim week to week is to perform the total in fewer sets and once completed in 3-4 total sets I like to increase the weight by 2.5-5kg.
.
Using my Dip video as an example:
Rep Total to achieve = 25
I performed: 10+5+5+3+2 resting as needed between set breaks.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #womenshealth #menshealth #success #results #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

Training Methods: Rep Totals.
.
When it comes to training methods, lets not get it twisted, traditional sets and reps should be your bread and butter.
.
However, a lot of people train for results AND enjoyment so adding in well-thoughtout and appropriate training methods at times can help with enjoyment and potentially longer adherence.
.
Using the appropriate method can also help break training plateaus if needed.
.
Rep Totals shift the focus away from traditional sets and reps and towards completing a total number of reps per exercise in as few sets as possible.
.
For strength training. Traditional rep scheme favourites are 5×2, 3×5, 5×5. In rep total terms these would be 10, 15, 25.
.
So like the "traditional" rep schemes you'd still want to use challenging loads or variations for your totals. You'll just rest as needed during the total rather than between the traditional set structure.
.
The aim week to week is to perform the total in fewer sets and once completed in 3-4 total sets I like to increase the weight by 2.5-5kg.
.
Using my Dip video as an example:
Rep Total to achieve = 25
I performed: 10+5+5+3+2 resting as needed between set breaks.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #womenshealth #menshealth #success #results #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

Perfect example of why we want to create good athletes and not just good baseball players.
•
We need to be able to adapt and become comfortable being uncomfortable.

#Repost @allthingshitting
• • • • •
Hitting is all about adjusting and solving problems on the fly! Here’s Javy from yesterday hitting two tough pitches out of the ballpark💪🏻

Perfect example of why we want to create good athletes and not just good baseball players.

We need to be able to adapt and become comfortable being uncomfortable.

#Repost @allthingshitting
• • • • •
Hitting is all about adjusting and solving problems on the fly! Here’s Javy from yesterday hitting two tough pitches out of the ballpark💪🏻

Want to achieve the impossible?
.
There's no shortcut, no hack, no secret formula you can buy for just £99.
.
PUT. IN. THE. TIME
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #mindset #results #goals #health #menshealth #womenshealth #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

Want to achieve the impossible?
.
There's no shortcut, no hack, no secret formula you can buy for just £99.
.
PUT. IN. THE. TIME
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #mindset #results #goals #health #menshealth #womenshealth #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

Farmer Walk.
.
Nothing could be simpler than the Farmer Walk. Grab dumbbells, Kettlebells or Farmer Walk Handles and take them for a walk for distance or time.
.
Remember, simple doesn't mean easy. Farmer Walks will surprise you if you try them.
.
The focus should be on controlling your posture while walking with the weights.
.
Keep 2 words in mind when doing them:
- Tall
- Tight
.
Stay Tall while walking and keep you "Core" and Torso position Tight throughout.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #results #core #abs #griptraining #bjj #brazilianjiujitsu #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

Farmer Walk.
.
Nothing could be simpler than the Farmer Walk. Grab dumbbells, Kettlebells or Farmer Walk Handles and take them for a walk for distance or time.
.
Remember, simple doesn't mean easy. Farmer Walks will surprise you if you try them.
.
The focus should be on controlling your posture while walking with the weights.
.
Keep 2 words in mind when doing them:
- Tall
- Tight
.
Stay Tall while walking and keep you "Core" and Torso position Tight throughout.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #results #core #abs #griptraining #bjj #brazilianjiujitsu #strengthandconditioning #strong #strengthtraining #performance   #strengthcoach #personaltrainer #educate #inspire #empower

The Empowered Body Podcast.
.
New episode is live on iTunes, Stitcher & Spotify.
.
This week I have the great privilege to talk with Dan John (@coachdanjohn). Dan is a Coach, Speaker, Author and in my opinion the Godfather of Strength and Conditioning. With his 40 years of coaching experience and 50+ years of lifting knowledge Dan has impacted thousands of coaches worldwide.
.
In this episode we discuss:
.
Dan's new book, '40 Years with a Whistle'.
.
The impact Dan's mentors had on him and the key commandments Dan wishes to pass on himself to future generations of coaches.
.
Dan's 10 Commandments of Coaching.
.
What forgotten pearls of wisdom or a-ha moments Dan uncovered when reflecting on his 40 years of coaching.
.
The importance of Rules and Systems as a Coach.
.
What Dan attributes his longevity in the industry to.
.
Dan's key principles for success and longevity in life.
.
Plus a tonne of other great training, coaching and life insights.
.
.
Use the link in my Bio to listen to the episode.
.
.

#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #life #longevity #podcast #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

The Empowered Body Podcast.
.
New episode is live on iTunes, Stitcher & Spotify.
.
This week I have the great privilege to talk with Dan John (@coachdanjohn). Dan is a Coach, Speaker, Author and in my opinion the Godfather of Strength and Conditioning. With his 40 years of coaching experience and 50+ years of lifting knowledge Dan has impacted thousands of coaches worldwide.
.
In this episode we discuss:
.
Dan's new book, '40 Years with a Whistle'.
.
The impact Dan's mentors had on him and the key commandments Dan wishes to pass on himself to future generations of coaches.
.
Dan's 10 Commandments of Coaching.
.
What forgotten pearls of wisdom or a-ha moments Dan uncovered when reflecting on his 40 years of coaching.
.
The importance of Rules and Systems as a Coach.
.
What Dan attributes his longevity in the industry to.
.
Dan's key principles for success and longevity in life.
.
Plus a tonne of other great training, coaching and life insights.
.
.
Use the link in my Bio to listen to the episode.
.
.

#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #menshealth #womenshealth #life #longevity #podcast #strengthandconditioning #strong #strengthtraining #performance   #strengthcoach #personaltrainer #educate #inspire #empower

The Friday Finisher.
.
🎯Maximum Rounds in 10 Minutes of:
.
➡️30 Calorie Row
➡️20m Sled Drag OR 20× Walking Lunges
➡️10× KB/DB Push Press
.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #fridayfinisher #quads #hiit #squats #success #results #girlswholift #strong #strengthtraining #strengthandconditioning #strengthcoach #personaltrainer #educate #inspire #empower

The Friday Finisher.
.
🎯Maximum Rounds in 10 Minutes of:
.
➡️30 Calorie Row
➡️20m Sled Drag OR 20× Walking Lunges
➡️10× KB/DB Push Press
.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #fridayfinisher #quads #hiit #squats #success #results #girlswholift #strong #strengthtraining #strengthandconditioning   #strengthcoach #personaltrainer #educate #inspire #empower

Ab Wheel Rollout.
.
The Ab Rollout is an absolute classic of a Core Exercise. People have been buying those little Ab Wheels for years now in the hope that all that rolling will get their 6-pack popping.
.
However, what you'll commonly hear when the Rollout is brought up in conversation is "they hurt my lower back when I do them". The reason why? You're not resisting falling into an extended lumbar spine position. Or in most people's cases, you start in an extended position and it just gets worse from there.
.
📌So how you we correct this?
➡️Engage those glutes and maintain a neutral rib cage position folks. This will help put you into a neutral position at the start. Then maintain that neutral position throughout the movement by only rolling out as far as you can whilst not falling into an extended position. This may initially reduce your range of motion but that will improve again overtime and you'll no longer say that Rollouts hurt your back.
.
📌Key Rollout Coaching Points.
➡️Squeeze the Glutes and keep the Ribcage Cage neutral during the Rollout.
➡️Inhale at the top position. Exhale as you Rollout. Fully exhale at your end range and then roll back.
➡️The idea is NOT to get your nose to the floor but to resist lumbar spine extension so only Rollout as far as you can resist an extended position.
➡️Your roll back should look identical to your rollout. If it doesn't you are either compensating or using incorrect technique. If this is the case reduce your range and dial that form back in.
.
📌For those of you wondering about the rep scheme with this badboy, 3-4× 8-12 reps is what I tend to programme.
.
#teamLBP #LBP #coach #training #nutrition #fitness #health #menshealth #womenshealth #gym #workout #core #abs #performance #strengthandconditioning #strengthcoach #personaltrainer #strong #strengthtraining #educate #inspire #empower

Ab Wheel Rollout.
.
The Ab Rollout is an absolute classic of a Core Exercise. People have been buying those little Ab Wheels for years now in the hope that all that rolling will get their 6-pack popping.
.
However, what you'll commonly hear when the Rollout is brought up in conversation is "they hurt my lower back when I do them". The reason why? You're not resisting falling into an extended lumbar spine position. Or in most people's cases, you start in an extended position and it just gets worse from there.
.
📌So how you we correct this?
➡️Engage those glutes and maintain a neutral rib cage position folks. This will help put you into a neutral position at the start. Then maintain that neutral position throughout the movement by only rolling out as far as you can whilst not falling into an extended position. This may initially reduce your range of motion but that will improve again overtime and you'll no longer say that Rollouts hurt your back.
.
📌Key Rollout Coaching Points.
➡️Squeeze the Glutes and keep the Ribcage Cage neutral during the Rollout.
➡️Inhale at the top position. Exhale as you Rollout. Fully exhale at your end range and then roll back.
➡️The idea is NOT to get your nose to the floor but to resist lumbar spine extension so only Rollout as far as you can resist an extended position.
➡️Your roll back should look identical to your rollout. If it doesn't you are either compensating or using incorrect technique. If this is the case reduce your range and dial that form back in.
.
📌For those of you wondering about the rep scheme with this badboy, 3-4× 8-12 reps is what I tend to programme.
.
#teamLBP #LBP #coach #training #nutrition #fitness #health #menshealth #womenshealth #gym #workout #core #abs #performance #strengthandconditioning #strengthcoach #personaltrainer #strong #strengthtraining #educate #inspire #empower

The 5 things General Population Gym-Users need more of.
.
The above is a quick cheat sheet for what I discussed in yesterday's podcast.
.
Yes, these 5 are general qualities or focus points.
.
No, they don't take in to consideration a person's goals, abilities and limitations.
.
However, most general population would certainly stand to benefit from an increased focus in these areas.
.
Power & Strength Work.
I don't think there's a Gen' Pop' Gym-User alive who wouldn't benefit from being stronger or more powerful. These two are also our fastest declining attributes as we age (which we all are) so it's definitely a use it or lose it scenario here.
.
Aerobic Work.
Better Cardiovascular fitness and improved recovery are just two of the key benefits of aerobic work. These two alone are worth putting some time in.
.
Mobility/Reset Work.
No matter what camp you believe in when it comes to focusing on mobility or reset work, PRI, FRC, Yoga or just having a good old stretch your body will likely thank you for giving it some love.
.
Loaded Carries.
Just. Do. Them
They are not sexy. They are not exhausting. They do however have countless benefits you likely want to take advantage of so add in 1-2 a week.
.
If you want more detail on these 5 things be sure to check out the podcast by using the link in my Bio.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #core #power #aerobic #health #womenshealth #menshealth #podcast #longevity #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

The 5 things General Population Gym-Users need more of.
.
The above is a quick cheat sheet for what I discussed in yesterday's podcast.
.
Yes, these 5 are general qualities or focus points.
.
No, they don't take in to consideration a person's goals, abilities and limitations.
.
However, most general population would certainly stand to benefit from an increased focus in these areas.
.
Power & Strength Work.
I don't think there's a Gen' Pop' Gym-User alive who wouldn't benefit from being stronger or more powerful. These two are also our fastest declining attributes as we age (which we all are) so it's definitely a use it or lose it scenario here.
.
Aerobic Work.
Better Cardiovascular fitness and improved recovery are just two of the key benefits of aerobic work. These two alone are worth putting some time in.
.
Mobility/Reset Work.
No matter what camp you believe in when it comes to focusing on mobility or reset work, PRI, FRC, Yoga or just having a good old stretch your body will likely thank you for giving it some love.
.
Loaded Carries.
Just. Do. Them
They are not sexy. They are not exhausting. They do however have countless benefits you likely want to take advantage of so add in 1-2 a week.
.
If you want more detail on these 5 things be sure to check out the podcast by using the link in my Bio.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #core #power #aerobic #health #womenshealth #menshealth #podcast #longevity #strengthandconditioning #strong #strengthtraining #performance   #strengthcoach #personaltrainer #educate #inspire #empower

📌Split Squat Pallof Press.
.
🎯Aim:
➡️To challenge the core to resist rotation of the trunk and pelvis whilst in a split squat stance position.
➡️To challenge the core to maintain ribcage position and not fall into an extension pattern.
➡️To challenge the core to maintain lumbar and pelvis position and not fall into an extension pattern encouraging posterior pelvic tilt.
.
📌How To:
➡️Set up in the bottom of a split squat position. In this position squeeze the glutes tight, keep ribcage pulled down towards waistband to bring it to neutral with hands holding the band in the centre of your chest.
➡️Maintaining your glute tension, ribcage position and torso position slowly extend your arms forward until your arms are straight.
➡️Exhale as you extend your arms and hold the end range position for 3s before slowly returning your hands to the start position.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #core #abs #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

📌Split Squat Pallof Press.
.
🎯Aim:
➡️To challenge the core to resist rotation of the trunk and pelvis whilst in a split squat stance position.
➡️To challenge the core to maintain ribcage position and not fall into an extension pattern.
➡️To challenge the core to maintain lumbar and pelvis position and not fall into an extension pattern encouraging posterior pelvic tilt.
.
📌How To:
➡️Set up in the bottom of a split squat position. In this position squeeze the glutes tight, keep ribcage pulled down towards waistband to bring it to neutral with hands holding the band in the centre of your chest.
➡️Maintaining your glute tension, ribcage position and torso position slowly extend your arms forward until your arms are straight.
➡️Exhale as you extend your arms and hold the end range position for 3s before slowly returning your hands to the start position.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #core #abs #strengthandconditioning #strong #strengthtraining #performance   #strengthcoach #personaltrainer #educate #inspire #empower

Proud and privileged to be working with the BEST Strength and Conditioning coach in the industry!
.
I have been blown away with the level of knowledge, support, motivation, expertise and upmost professionalism from @_adamwillis 🙏🏻💪🏼✨
.
#Repost @_adamwillis with @get_repost
・・・
Client Spotlight.
.
This wonderful lady is @kateadairenefearnley.
.
Kate has been kicking ass for the past 3 months since coming onboard.
.
During the past 3 months Kate has had to adapt to a very different training approach than she was used to but she put her trust in the process and is now taking a much smarter approach to her training.
.
Prior to the last 3 months Kate was training 6-7x times a week with every session being an all out war where she sought exhaustion and DOMs as validation of training.
.
Kate was performing a huge amount of training volume and lots of random metcons, finishers and HiiT.
.
Kate has now adopted a quality over quality approach with her training and is absolutely flying.
.
Our focus the past 3 months has been on:
- Technique work (and lots of it)
- Doing less training but with greater focus and intention (quality over quantity)
- Performing more Strength Training
- Increasing her Chin Ups
- Taking a systematic approach to Finishers and Conditioning so that they compliment her training.
- Actually recovering.
.
Yes this post is to show off Kate's fantastic progress in 3 months (hence the killer picture) but it's also to highlight the complete change in Kate's mentality when it comes to training as this is often the hardest thing to progress and see success with.
.
Kate, you're awesome and I can't wait to see you progress even further over the next 3 months.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #transformation #humpday #girlswholift #strongnotskinny #strong #strengthtraining #performance #strengthandconditioning  #strengthcoach #personaltrainer #educate #inspire #empower

Proud and privileged to be working with the BEST Strength and Conditioning coach in the industry!
.
I have been blown away with the level of knowledge, support, motivation, expertise and upmost professionalism from @_adamwillis 🙏🏻💪🏼✨
.
#Repost @_adamwillis with @get_repost
・・・
Client Spotlight.
.
This wonderful lady is @kateadairenefearnley.
.
Kate has been kicking ass for the past 3 months since coming onboard.
.
During the past 3 months Kate has had to adapt to a very different training approach than she was used to but she put her trust in the process and is now taking a much smarter approach to her training.
.
Prior to the last 3 months Kate was training 6-7x times a week with every session being an all out war where she sought exhaustion and DOMs as validation of training.
.
Kate was performing a huge amount of training volume and lots of random metcons, finishers and HiiT.
.
Kate has now adopted a quality over quality approach with her training and is absolutely flying.
.
Our focus the past 3 months has been on:
- Technique work (and lots of it)
- Doing less training but with greater focus and intention (quality over quantity)
- Performing more Strength Training
- Increasing her Chin Ups
- Taking a systematic approach to Finishers and Conditioning so that they compliment her training.
- Actually recovering.
.
Yes this post is to show off Kate's fantastic progress in 3 months (hence the killer picture) but it's also to highlight the complete change in Kate's mentality when it comes to training as this is often the hardest thing to progress and see success with.
.
Kate, you're awesome and I can't wait to see you progress even further over the next 3 months.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #transformation #humpday #girlswholift #strongnotskinny #strong #strengthtraining #performance #strengthandconditioning   #strengthcoach #personaltrainer #educate #inspire #empower

Client Spotlight.
.
This wonderful lady is @kateadairenefearnley.
.
Kate has been kicking ass for the past 3 months since coming onboard.
.
During the past 3 months Kate has had to adapt to a very different training approach than she was used to but she put her trust in the process and is now taking a much smarter approach to her training.
.
Prior to the last 3 months Kate was training 6-7x times a week with every session being an all out war where she sought exhaustion and DOMs as validation of training.
.
Kate was performing a huge amount of training volume and lots of random metcons, finishers and HiiT.
.
Kate has now adopted a quality over quality approach with her training and is absolutely flying.
.
Our focus the past 3 months has been on:
- Technique work (and lots of it)
- Doing less training but with greater focus and intention (quality over quantity)
- Performing more Strength Training
- Increasing her Chin Ups
- Taking a systematic approach to Finishers and Conditioning so that they compliment her training.
- Actually recovering.
.
Yes this post is to show off Kate's fantastic progress in 3 months (hence the killer picture) but it's also to highlight the complete change in Kate's mentality when it comes to training as this is often the hardest thing to progress and see success with.
.
Kate, you're awesome and I can't wait to see you progress even further over the next 3 months.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #transformation #humpday #girlswholift #strongnotskinny #strong #strengthtraining #performance #strengthandconditioning  #strengthcoach #personaltrainer #educate #inspire #empower

Client Spotlight.
.
This wonderful lady is @kateadairenefearnley.
.
Kate has been kicking ass for the past 3 months since coming onboard.
.
During the past 3 months Kate has had to adapt to a very different training approach than she was used to but she put her trust in the process and is now taking a much smarter approach to her training.
.
Prior to the last 3 months Kate was training 6-7x times a week with every session being an all out war where she sought exhaustion and DOMs as validation of training.
.
Kate was performing a huge amount of training volume and lots of random metcons, finishers and HiiT.
.
Kate has now adopted a quality over quality approach with her training and is absolutely flying.
.
Our focus the past 3 months has been on:
- Technique work (and lots of it)
- Doing less training but with greater focus and intention (quality over quantity)
- Performing more Strength Training
- Increasing her Chin Ups
- Taking a systematic approach to Finishers and Conditioning so that they compliment her training.
- Actually recovering.
.
Yes this post is to show off Kate's fantastic progress in 3 months (hence the killer picture) but it's also to highlight the complete change in Kate's mentality when it comes to training as this is often the hardest thing to progress and see success with.
.
Kate, you're awesome and I can't wait to see you progress even further over the next 3 months.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #transformation #humpday #girlswholift #strongnotskinny #strong #strengthtraining #performance #strengthandconditioning   #strengthcoach #personaltrainer #educate #inspire #empower

The Empowered Body Podcast: Hump Day Q'n'A.
.
New episode is live on iTunes, Stitcher & Spotify.
.
In this week's Hump Day Q'n'A I talk about 'The 5 things General Population Gym-Users need more of'.
.
In the episode I discuss:
.
The importance of health and longevity and why the Health part of Health and Fitness gets forgotten.
.
The 5 things General Population Gym-Users need more of, why each element is so important and approaches to take to enhance that desired quality.
.
I also pretty much declare my undying love for Loaded Carries and discuss why they're so great and the importance of including them for Gen' Pop'.
.
Use the link in my Bio to listen to the episode.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #humpday #power #aerobic #mobility #podcast #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

The Empowered Body Podcast: Hump Day Q'n'A.
.
New episode is live on iTunes, Stitcher & Spotify.
.
In this week's Hump Day Q'n'A I talk about 'The 5 things General Population Gym-Users need more of'.
.
In the episode I discuss:
.
The importance of health and longevity and why the Health part of Health and Fitness gets forgotten.
.
The 5 things General Population Gym-Users need more of, why each element is so important and approaches to take to enhance that desired quality.
.
I also pretty much declare my undying love for Loaded Carries and discuss why they're so great and the importance of including them for Gen' Pop'.
.
Use the link in my Bio to listen to the episode.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #humpday #power #aerobic #mobility #podcast #strengthandconditioning #strong #strengthtraining #performance   #strengthcoach #personaltrainer #educate #inspire #empower

📌The Suitcase Hold.
.
(Pause) as he waits for the inevitable question.....
....."is it just holding a weight by your side?"
.
Yes. Yes it is.
.
Simple but highly effective.
.
🎯Aim:
To resist core lateral flexion. Or in Non-Coaching language, resist the core leaning or bending sideways.
.
📌Coaching Cues:
➡️Stand tall with your glutes engaged (this neutralizes the pelvis) and ribcage pulled to your waistband (this neutralizes the ribcage).
➡️Hold a dumbbell, kettlebell, barbell or any other challenging implement 2-3" away from your outer thigh.
➡️Maintaining your tall posture and resisting leaning hold the implement for a specific length of time then switch hands and repeat.
.
📌Where to start?
.
👍🏻3 sets of 30s each hand.
.
👉🏻Added bonus:
If you're someone looking to increase your grip to achieve a Chin Up, assist in your Deadlift increasing or train in grappling or BJJ these can be a great addition.
.
If you want to take your core training to the next level use the link in my Bio to get your FREE 'smarter approach to core training' series.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #core #abs #bjj #brazilianjiujitsu #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

📌The Suitcase Hold.
.
(Pause) as he waits for the inevitable question.....
....."is it just holding a weight by your side?"
.
Yes. Yes it is.
.
Simple but highly effective.
.
🎯Aim:
To resist core lateral flexion. Or in Non-Coaching language, resist the core leaning or bending sideways.
.
📌Coaching Cues:
➡️Stand tall with your glutes engaged (this neutralizes the pelvis) and ribcage pulled to your waistband (this neutralizes the ribcage).
➡️Hold a dumbbell, kettlebell, barbell or any other challenging implement 2-3" away from your outer thigh.
➡️Maintaining your tall posture and resisting leaning hold the implement for a specific length of time then switch hands and repeat.
.
📌Where to start?
.
👍🏻3 sets of 30s each hand.
.
👉🏻Added bonus:
If you're someone looking to increase your grip to achieve a Chin Up, assist in your Deadlift increasing or train in grappling or BJJ these can be a great addition.
.
If you want to take your core training to the next level use the link in my Bio to get your FREE 'smarter approach to core training' series.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #core #abs #bjj #brazilianjiujitsu #strengthandconditioning #strong #strengthtraining #performance   #strengthcoach #personaltrainer #educate #inspire #empower

Living in the north east I'm always a huge fan of drill work that can be done inside or at home.  This drill is fantastic for feeling yourself leading with the front hip, staying centered with your upper half, and staying closed.
•
Often times you'll hear coaches yell "stay back" from the dugout to their pitchers.  In my experience when you ask players what they think that means they have no clue.  The way I like to describe it is that as you're moving down the mound your upper half is still centered over your lower half.  If it wasn't when you did this drill you might hit your shoulder on the wall before the hip.  This would lead to your arm's timing being off.
•
Another key takeaway here is staying connected to the ground as long as possible.  Jordan's back foot stays flat which translates to him feeling this movement through his glute and hamstring.  This is a good thing because it is where he will generate force.
•
I know a lot of people might already be using this drill.  What are some key takeaways you find or feedback you feel?

Living in the north east I'm always a huge fan of drill work that can be done inside or at home. This drill is fantastic for feeling yourself leading with the front hip, staying centered with your upper half, and staying closed.

Often times you'll hear coaches yell "stay back" from the dugout to their pitchers. In my experience when you ask players what they think that means they have no clue. The way I like to describe it is that as you're moving down the mound your upper half is still centered over your lower half. If it wasn't when you did this drill you might hit your shoulder on the wall before the hip. This would lead to your arm's timing being off.

Another key takeaway here is staying connected to the ground as long as possible. Jordan's back foot stays flat which translates to him feeling this movement through his glute and hamstring. This is a good thing because it is where he will generate force.

I know a lot of people might already be using this drill. What are some key takeaways you find or feedback you feel?

Intent Matters.
.
Let's use the humble plank to highlight the importance of this.
.
I want to increase my core strength, improve my ability to brace and hold position without falling into lumbar extension.
.
Love it, love everything about it!
.
I could set up in a plank position and just hold it for minute after boring minute. I'll gain something from doing this but I could be getting so much more.
.
Now, what about if I set up in my plank position with the intent to f*&k sh*t up. You know, initiate an all out assault on my Core to get it stronger.
.
What if I approach the set with the intent to create maximal full body tension and use ever once of strength I have to lock in the ground beneath me generating as much force as possible for 10s before my core starts tapping out begging me to stop.
.
With this kind of intent which do you think is likely to create the greater training outcome?
.
Intent Matters Folks.
.
.
If you want to take your core training to the next level use the link in my Bio to get your FREE 'smarter approach to core training' series.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #core #abs #mindset #success #results #strong #strengthtraining #performance #strengthandconditioning #strengthcoach #personaltrainer #educate #inspire #empower

Intent Matters.
.
Let's use the humble plank to highlight the importance of this.
.
I want to increase my core strength, improve my ability to brace and hold position without falling into lumbar extension.
.
Love it, love everything about it!
.
I could set up in a plank position and just hold it for minute after boring minute. I'll gain something from doing this but I could be getting so much more.
.
Now, what about if I set up in my plank position with the intent to f*&k sh*t up. You know, initiate an all out assault on my Core to get it stronger.
.
What if I approach the set with the intent to create maximal full body tension and use ever once of strength I have to lock in the ground beneath me generating as much force as possible for 10s before my core starts tapping out begging me to stop.
.
With this kind of intent which do you think is likely to create the greater training outcome?
.
Intent Matters Folks.
.
.
If you want to take your core training to the next level use the link in my Bio to get your FREE 'smarter approach to core training' series.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #core #abs #mindset #success #results #strong #strengthtraining #performance #strengthandconditioning   #strengthcoach #personaltrainer #educate #inspire #empower

A smarter approach to Core Training.
.
Are you wanting to improve your core training and maximise your results?
.
The Core Series will teach you:
- How you should be training your core for maximal effect.
- How to build a solid core foundation.
- How to layer in different core training approaches systematically so you can maximise their benefit.
- Plus a tonne more great info.
.
.
If you want this FREE Core Series use the link in my Bio and sign up for a smarter approach to core training.
.
.
Be sure to tag your training buddies below so they don't miss out.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #core #abs #sixpack #girlswholift #aesthetics #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #empower

A smarter approach to Core Training.
.
Are you wanting to improve your core training and maximise your results?
.
The Core Series will teach you:
- How you should be training your core for maximal effect.
- How to build a solid core foundation.
- How to layer in different core training approaches systematically so you can maximise their benefit.
- Plus a tonne more great info.
.
.
If you want this FREE Core Series use the link in my Bio and sign up for a smarter approach to core training.
.
.
Be sure to tag your training buddies below so they don't miss out.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #core #abs #sixpack #girlswholift #aesthetics #strengthandconditioning #strong #strengthtraining #performance   #strengthcoach #personaltrainer #educate #empower

I've been watching @bryceharper3 swing a bat since he was in high school and it still amazes me the torque and speed he generates!
•
A term I like to use with my younger guys a lot is "controlled chaos" and Bryce's swing is the perfect example.
•
What other terms might you use to describe his swing?  Leave your comments below.
⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️ P.S. As a Mets fan, I was really hoping he'd leave the division😂😂😂 #Repost @bay_bliskey
• • • • •
Free, easy, relaxed and tons of speed to the ball 💣💣💣

I've been watching @bryceharper3 swing a bat since he was in high school and it still amazes me the torque and speed he generates!

A term I like to use with my younger guys a lot is "controlled chaos" and Bryce's swing is the perfect example.

What other terms might you use to describe his swing? Leave your comments below.
⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️ P.S. As a Mets fan, I was really hoping he'd leave the division😂😂😂 #Repost @bay_bliskey
• • • • •
Free, easy, relaxed and tons of speed to the ball 💣💣💣

Shout out to Dean and JP for working hard tonight @perlmanbaseballers !
•
With this walking tee drill we are focused on creating some forward momentum towards the pitcher while also creating solid hip to shoulder seperation.
•
Also, as always we are working on general athletiscm and body control!  We want to be great athletes not just great baseball players!

Shout out to Dean and JP for working hard tonight @perlmanbaseballers !

With this walking tee drill we are focused on creating some forward momentum towards the pitcher while also creating solid hip to shoulder seperation.

Also, as always we are working on general athletiscm and body control! We want to be great athletes not just great baseball players!

The Empowered Body Podcast.
.
New Episode is live on iTunes, Stitcher & Spotify.
.
This week I'm joined again by Dr. Emilia Thompson (@emiliathompsonphd). Emilia is a registered Nutritionist, Sports Nutrition Lecturer and Online Coach.
.
In the episode we discuss:
.
Mindful Eating VS Intuitive Eating: The differences between each approach and what each one focuses on.
.
The 3 fundamental principles of Intuitive eating.
.
Why Emilia focuses on changing the language used with certain foods to improve relationships with food.
.
Why phone dependency is becoming a limiting behaviour for people wishing to progress away from tracking their food.
.
The power of gratitude, journalling and self-compassion.
.
We finish the podcast off by touching on the very important topics of sexual harassment, body shaming, body positivity, feminism, healthy at any size and how these are potentially impacting great female coaches messages from being heard.
.
Be sure to check out the episode using the link in my Bio.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #womenshealth #menshealth #mindset #gratitude #podcast #mindfullness #strengthandconditioning #strengthcoach #personaltrainer #educate #inspire #empower

The Empowered Body Podcast.
.
New Episode is live on iTunes, Stitcher & Spotify.
.
This week I'm joined again by Dr. Emilia Thompson (@emiliathompsonphd). Emilia is a registered Nutritionist, Sports Nutrition Lecturer and Online Coach.
.
In the episode we discuss:
.
Mindful Eating VS Intuitive Eating: The differences between each approach and what each one focuses on.
.
The 3 fundamental principles of Intuitive eating.
.
Why Emilia focuses on changing the language used with certain foods to improve relationships with food.
.
Why phone dependency is becoming a limiting behaviour for people wishing to progress away from tracking their food.
.
The power of gratitude, journalling and self-compassion.
.
We finish the podcast off by touching on the very important topics of sexual harassment, body shaming, body positivity, feminism, healthy at any size and how these are potentially impacting great female coaches messages from being heard.
.
Be sure to check out the episode using the link in my Bio.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #health #womenshealth #menshealth #mindset #gratitude #podcast #mindfullness #strengthandconditioning #strengthcoach #personaltrainer #educate #inspire #empower

📌2-Point Push Up Plank.
.
Although this is an old video I still remember how f*&king hard these were to do.
.
Like the 2-point video this plank Variation increases the difficulty of the Plank by challenging balance due to removing a point of stability, to be precise, 2-points of stability
.
🎯Aim:
To resist falling into a Lumbar-Extension pattern and minimise any form of rotation (of which you can see I'm working my ass off to minimise).
.
📌Key Coaching Cues:
➡️Set up in a Push Up Plank position with Glutes engaged, Ribcage neutral and aiming to create full body Tension.
➡️Once set place one hand on the opposite elbow and drive one knee forward towards your elbow ensuring not to disrupt your ribcage and pelvis position.
➡️Maintaining as much full body tension as possible hold this position for time then switch sides.
➡️Minimise compensation patterns such as significant weight shifting.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #abs #success #results #core  #strengthandconditioning #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

📌2-Point Push Up Plank.
.
Although this is an old video I still remember how f*&king hard these were to do.
.
Like the 2-point video this plank Variation increases the difficulty of the Plank by challenging balance due to removing a point of stability, to be precise, 2-points of stability
.
🎯Aim:
To resist falling into a Lumbar-Extension pattern and minimise any form of rotation (of which you can see I'm working my ass off to minimise).
.
📌Key Coaching Cues:
➡️Set up in a Push Up Plank position with Glutes engaged, Ribcage neutral and aiming to create full body Tension.
➡️Once set place one hand on the opposite elbow and drive one knee forward towards your elbow ensuring not to disrupt your ribcage and pelvis position.
➡️Maintaining as much full body tension as possible hold this position for time then switch sides.
➡️Minimise compensation patterns such as significant weight shifting.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #abs #success #results #core #strengthandconditioning #strengthtraining #performance   #strengthcoach #personaltrainer #educate #inspire #empower

The Friday Finisher.
.
🎯3 Rounds for time of:
.
➡️20 Calorie Row OR Ride (choose one to use for the finisher)
.....into.....
➡️3× BB/DB Push Press
➡️6× BB/DB Thruster
➡️9× BB/DB Front Squat
*use 1/4-1/2 Bodyweight for above.
.....into.....
➡️20 Calorie Row OR Ride (same choice as first)
.
👉🏻.....you may notice that I've been sneaky with this.....At the end of rounds 1 & 2 you'll actually be completing 40 calorie row or ride 😏
.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #fridayfinisher #quads #hiit #squats #success #results #girlswholift #strong #strengthtraining #strengthandconditioning #strengthcoach #personaltrainer #educate #inspire #empower

The Friday Finisher.
.
🎯3 Rounds for time of:
.
➡️20 Calorie Row OR Ride (choose one to use for the finisher)
.....into.....
➡️3× BB/DB Push Press
➡️6× BB/DB Thruster
➡️9× BB/DB Front Squat
*use 1/4-1/2 Bodyweight for above.
.....into.....
➡️20 Calorie Row OR Ride (same choice as first)
.
👉🏻.....you may notice that I've been sneaky with this.....At the end of rounds 1 & 2 you'll actually be completing 40 calorie row or ride 😏
.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #fridayfinisher #quads #hiit #squats #success #results #girlswholift #strong #strengthtraining #strengthandconditioning   #strengthcoach #personaltrainer #educate #inspire #empower

📌3-Point Push Up Plank.
.
Like last nights video this plank Variation increases the difficulty of the Plank by challenging balance due to removing a point of stability.
.
🎯Aim:
To resist falling into a Lumbar-Extension pattern and minimise any form of rotation.
.
📌Key Coaching Cues:
➡️Set up in a Push Up Plank position with Glutes engaged, Ribcage neutral and aiming to create full body Tension.
➡️Once set drive one knee forward towards your elbow ensuring not to disrupt your ribcage and pelvis position.
➡️Maintaining as much full body tension as possible hold this position for time then switch sides.
➡️Minimise compensation patterns such as significant weight shifting.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #abs #success #results #core  #strengthandconditioning #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

📌3-Point Push Up Plank.
.
Like last nights video this plank Variation increases the difficulty of the Plank by challenging balance due to removing a point of stability.
.
🎯Aim:
To resist falling into a Lumbar-Extension pattern and minimise any form of rotation.
.
📌Key Coaching Cues:
➡️Set up in a Push Up Plank position with Glutes engaged, Ribcage neutral and aiming to create full body Tension.
➡️Once set drive one knee forward towards your elbow ensuring not to disrupt your ribcage and pelvis position.
➡️Maintaining as much full body tension as possible hold this position for time then switch sides.
➡️Minimise compensation patterns such as significant weight shifting.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #abs #success #results #core #strengthandconditioning #strengthtraining #performance   #strengthcoach #personaltrainer #educate #inspire #empower

A smarter approach to Core Training.
.
The above is a small exert from the FREE Core Series product I'll be releasing in a few days.
.
When people think of core training they do often focus solely on the aesthetic vision of a toned stomach or 6-pack forgetting that this is more to do nutrition and body fat levels than it is actual core training.
.
Much like the aesthetic focus a lot of core training focus gets placed on the Rectus Abdominis (6 pack muscle) whilst other important core musculature gets forgotten like the Transverse Abdominis, Internal and external obliques, multifidus, Quadratus Lumborum and Spinal Erectors which in itself can lead to problems but also leaves a lot of incredible benefits untapped.
.
Core training, when done right, has so many great benefits including increasing performance in both the gym and sports and decreasing lower back pain just to mention 2.
.
If the above has got you thinking and you're keen to know more about a smarter approach to core training drop your email in the comments below so that I can email you as soon as the FREE core series product goes live.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #core #abs #sixpack #girlswholift #aesthetics #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #empower

A smarter approach to Core Training.
.
The above is a small exert from the FREE Core Series product I'll be releasing in a few days.
.
When people think of core training they do often focus solely on the aesthetic vision of a toned stomach or 6-pack forgetting that this is more to do nutrition and body fat levels than it is actual core training.
.
Much like the aesthetic focus a lot of core training focus gets placed on the Rectus Abdominis (6 pack muscle) whilst other important core musculature gets forgotten like the Transverse Abdominis, Internal and external obliques, multifidus, Quadratus Lumborum and Spinal Erectors which in itself can lead to problems but also leaves a lot of incredible benefits untapped.
.
Core training, when done right, has so many great benefits including increasing performance in both the gym and sports and decreasing lower back pain just to mention 2.
.
If the above has got you thinking and you're keen to know more about a smarter approach to core training drop your email in the comments below so that I can email you as soon as the FREE core series product goes live.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #core #abs #sixpack #girlswholift #aesthetics #strengthandconditioning #strong #strengthtraining #performance   #strengthcoach #personaltrainer #educate #empower

📌Push Up Plank w/ Reach
.
This plank Variation increases the difficulty of the Plank by challenging balance due to removing a point of stability.
.
Don't let this one fool you however into thinking it's easy. If you don't take your feet wider than hip width apart and aim to minimise weight shifting this sucka kicks like a mule.
.
🎯Aim:
To resist falling into a Lumbar-Extension pattern and minimise any form of rotation.
.
📌Key Coaching Cues:
➡️Set up in a Push Up Plank position with Glutes engaged, Ribcage neutral and aiming to create full body Tension.
➡️Once set take one arm and reach it out in front of you.
➡️Maintaining as much full body tension as possible hold this position for a moment then switch sides.
➡️Minimise compensation patterns such as significant weight shifting.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #abs #success #results #core  #strengthandconditioning #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

📌Push Up Plank w/ Reach
.
This plank Variation increases the difficulty of the Plank by challenging balance due to removing a point of stability.
.
Don't let this one fool you however into thinking it's easy. If you don't take your feet wider than hip width apart and aim to minimise weight shifting this sucka kicks like a mule.
.
🎯Aim:
To resist falling into a Lumbar-Extension pattern and minimise any form of rotation.
.
📌Key Coaching Cues:
➡️Set up in a Push Up Plank position with Glutes engaged, Ribcage neutral and aiming to create full body Tension.
➡️Once set take one arm and reach it out in front of you.
➡️Maintaining as much full body tension as possible hold this position for a moment then switch sides.
➡️Minimise compensation patterns such as significant weight shifting.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #abs #success #results #core #strengthandconditioning #strengthtraining #performance   #strengthcoach #personaltrainer #educate #inspire #empower

The Empowered Body Podcast: Hump Day Q'n'A.
.
New episode is live on iTunes, Stitcher & Spotify.
.
In this week's Hump Day Q'n'A I answer 3 of the most common questions I hear all in one go.
.
"How do I know what weight I should be lifting?"
.
"Am I lifting heavy enough?"
.
"What is a good weight to use?"
.
.
In the episode I discuss:
.
RPE & Reps in Reserve VS Percentage based lifting.
.
Why I almost exclusively use RPE based lifting with my clients.
.
The issues I see with percentage based lifting, why I rarely use it in programming and the few reasons why I will use if appropriate.
.
The key 3 benefits of using RPE or Reps in Reserve instead of Percentage based lifting.
.
.
Use the link in my Bio to listen to the episode.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #health #womenshealth #menshealth #gym #workout #humpday #fitnessmotivation #results #success #podcast #girlswholift #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

The Empowered Body Podcast: Hump Day Q'n'A.
.
New episode is live on iTunes, Stitcher & Spotify.
.
In this week's Hump Day Q'n'A I answer 3 of the most common questions I hear all in one go.
.
"How do I know what weight I should be lifting?"
.
"Am I lifting heavy enough?"
.
"What is a good weight to use?"
.
.
In the episode I discuss:
.
RPE & Reps in Reserve VS Percentage based lifting.
.
Why I almost exclusively use RPE based lifting with my clients.
.
The issues I see with percentage based lifting, why I rarely use it in programming and the few reasons why I will use if appropriate.
.
The key 3 benefits of using RPE or Reps in Reserve instead of Percentage based lifting.
.
.
Use the link in my Bio to listen to the episode.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #health #womenshealth #menshealth #gym #workout #humpday #fitnessmotivation #results #success #podcast #girlswholift #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

📌Push Up Plank Push Back & Walk In.
.
🎯Aim:
To challenge the body to resist falling into a Lumbar Extension Pattern through extending the lever arm.
.
📌How To:
➡️Set up in a Push Up Plank position with Glutes engaged, Ribcage neutral and aiming to create full body tension.
➡️From the Push Up Plank position wriggle your heels in and out whilst pushing back.
➡️Once you reach your end range walk your feet back in keeping your hips down (common fault is the hips shooting up on the walk in).
.
📌Key Coaching Cues:
➡️Only Push back as far as you can maintain your lumbar spine and ribcage position - you want to avoid falling into an extension pattern.
➡️If you want to take this variation to the next level exhale as you push back and hold the end position until you're fully exhaled. Inhale as you walk back in.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #core #abs #glutes #plank #results #success #strong #strengthtraining #performance #strengthandconditioning #strengthcoach #personaltrainer #educate #inspire #empower

📌Push Up Plank Push Back & Walk In.
.
🎯Aim:
To challenge the body to resist falling into a Lumbar Extension Pattern through extending the lever arm.
.
📌How To:
➡️Set up in a Push Up Plank position with Glutes engaged, Ribcage neutral and aiming to create full body tension.
➡️From the Push Up Plank position wriggle your heels in and out whilst pushing back.
➡️Once you reach your end range walk your feet back in keeping your hips down (common fault is the hips shooting up on the walk in).
.
📌Key Coaching Cues:
➡️Only Push back as far as you can maintain your lumbar spine and ribcage position - you want to avoid falling into an extension pattern.
➡️If you want to take this variation to the next level exhale as you push back and hold the end position until you're fully exhaled. Inhale as you walk back in.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #core #abs #glutes #plank #results #success #strong #strengthtraining #performance #strengthandconditioning   #strengthcoach #personaltrainer #educate #inspire #empower

Today is the #OneDaySJU challenge!  All the St. Joseph's University varsity teams are competing to raise as much money as possible!
•
I'm forever grateful to all those who helped make my experiences possible on Hawk Hill and want to help out the present and future Hawks!
•
The link is available in my bio to donate.  One of the criteria is most unique individual donors so anything helps!  Thanks for your support!

Today is the #OneDaySJU challenge! All the St. Joseph's University varsity teams are competing to raise as much money as possible!

I'm forever grateful to all those who helped make my experiences possible on Hawk Hill and want to help out the present and future Hawks!

The link is available in my bio to donate. One of the criteria is most unique individual donors so anything helps! Thanks for your support!

Ever watched a baby try to walk? They struggle to stand.....and fall over. They struggle to take a step.....and fall over. They take 5 steps.....and fall over. They constantly fail in their pursuit of learning to walk yet they don't give up or blame others for their failures. They reflect on what they did, they learn and then they try again. They do this repeatedly until they can walk.

We all want to succeed in our endeavours, to be the best and gain experience but a lot of us, myself included, fear failure and ridicule so we hid behind what is safe and comfortable. We peak out from our safe place at those we admire and hope to be as successful as them someday and convince ourselves that if we stay in our comfort zone long enough it will happen.

Having been that person let me tell you that jack sh*t happens, you just lie to yourself daily to make yourself feel better. The reality is we don't progress in our comfort zone. We convince ourselves that we do so that we can avoid failing but the truth is we must put ourselves out there, take a shot, be prepared to fail and most importantly be able to reflect on the experience so that we can learn, develop and grow.
.
Keep pushing to improve, be prepared to fall over, dust yourself off, learn and try again. You'll either succeed this time or fail and learn another lesson. Either way you've gained more experience and progressed.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #mindset #success failure #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

Ever watched a baby try to walk? They struggle to stand.....and fall over. They struggle to take a step.....and fall over. They take 5 steps.....and fall over. They constantly fail in their pursuit of learning to walk yet they don't give up or blame others for their failures. They reflect on what they did, they learn and then they try again. They do this repeatedly until they can walk.

We all want to succeed in our endeavours, to be the best and gain experience but a lot of us, myself included, fear failure and ridicule so we hid behind what is safe and comfortable. We peak out from our safe place at those we admire and hope to be as successful as them someday and convince ourselves that if we stay in our comfort zone long enough it will happen.

Having been that person let me tell you that jack sh*t happens, you just lie to yourself daily to make yourself feel better. The reality is we don't progress in our comfort zone. We convince ourselves that we do so that we can avoid failing but the truth is we must put ourselves out there, take a shot, be prepared to fail and most importantly be able to reflect on the experience so that we can learn, develop and grow.
.
Keep pushing to improve, be prepared to fall over, dust yourself off, learn and try again. You'll either succeed this time or fail and learn another lesson. Either way you've gained more experience and progressed.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #mindset #success failure #strengthandconditioning #strong #strengthtraining #performance   #strengthcoach #personaltrainer #educate #inspire #empower

📌Push Up Plank w/ Kettlebell Drag.
.
This can be a great option if you're looking to progress your plank.
.
📌Why Perform?
➡️Challenges the core to resist lumbar extension.
➡️Challenges the core to also resist rotation of the hips when dragging the kettlebell.
.
📌Key Coaching Cues:
➡️Set up in a push up plank position creating full body tension. Glutes squeezed tight and ribcage pulled towards waistband.
➡️Taking hold of the kettlebell handle drag the bell from one side of your body to the other focusing on minimising hip rotation and weight shifting (there will likely be slight movement but minimise what does occur).
.
📌Where to start:
3 sets of 5-8 reps (each side)
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #core #abs #success #results #kettlebells #girlswholift #strong #strengthtraining #performance #strengthandconditioning #strengthcoach #personaltrainer #educate #inspire #empower

📌Push Up Plank w/ Kettlebell Drag.
.
This can be a great option if you're looking to progress your plank.
.
📌Why Perform?
➡️Challenges the core to resist lumbar extension.
➡️Challenges the core to also resist rotation of the hips when dragging the kettlebell.
.
📌Key Coaching Cues:
➡️Set up in a push up plank position creating full body tension. Glutes squeezed tight and ribcage pulled towards waistband.
➡️Taking hold of the kettlebell handle drag the bell from one side of your body to the other focusing on minimising hip rotation and weight shifting (there will likely be slight movement but minimise what does occur).
.
📌Where to start:
3 sets of 5-8 reps (each side)
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #core #abs #success #results #kettlebells #girlswholift #strong #strengthtraining #performance #strengthandconditioning #strengthcoach #personaltrainer #educate #inspire #empower

📌Take a smarter approach to Training your Core.
.
Core Training. Yet another confusing area of Fitness to navigate.
.
Well to help remove the confusion later this week I'll be releasing a FREE product on the best approaches for Core Training.
.
📌It'll cover:
👍🏻The Key Focus areas of Core Training.
👍🏻The smart approach to Core Training that allows improved results and can help reduce lower back pain.
👍🏻What people commonly do wrong and how certain Core exercises actually contribute to lower back pain.
👍🏻Plus a load more awesome Core stuff.
.
But before that is released these 2 Graphics highlight the Key Focus points of your Core Training Programming.
.
✔40% Anti-Extension: This is your Core Base. It's crucial to build this before adding in the movements below.
✔30% Anti-Lateral Flexion:
✔20% Anti-Rotation & Rotation:
✔10% Flexion
.
Flexion is where most people currently spend 90-95% of their Core Training doing sit-ups, crunches, poorly performed reverse crunches and hanging knee/leg raises.
.
We actually get little return for our efforts here and often it is this high volume of flexion work that is contributing to lower back pain.
.
If you'd like to hear more from me on this subject about what each movement category is and how to program this work into a 3-4 month program be sure to sign up for the FREE product later this week.
.
Also if you've a training partner who you know loves their core work be sure to tag them below so they don't miss out.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #mindset #success #results #core #abs  #girlswholift #strongnotskinny #strong #strengthtraining #performance #strengthandconditioning #strengthcoach #personaltrainer #educate #inspire #empower

📌Take a smarter approach to Training your Core.
.
Core Training. Yet another confusing area of Fitness to navigate.
.
Well to help remove the confusion later this week I'll be releasing a FREE product on the best approaches for Core Training.
.
📌It'll cover:
👍🏻The Key Focus areas of Core Training.
👍🏻The smart approach to Core Training that allows improved results and can help reduce lower back pain.
👍🏻What people commonly do wrong and how certain Core exercises actually contribute to lower back pain.
👍🏻Plus a load more awesome Core stuff.
.
But before that is released these 2 Graphics highlight the Key Focus points of your Core Training Programming.
.
✔40% Anti-Extension: This is your Core Base. It's crucial to build this before adding in the movements below.
✔30% Anti-Lateral Flexion:
✔20% Anti-Rotation & Rotation:
✔10% Flexion
.
Flexion is where most people currently spend 90-95% of their Core Training doing sit-ups, crunches, poorly performed reverse crunches and hanging knee/leg raises.
.
We actually get little return for our efforts here and often it is this high volume of flexion work that is contributing to lower back pain.
.
If you'd like to hear more from me on this subject about what each movement category is and how to program this work into a 3-4 month program be sure to sign up for the FREE product later this week.
.
Also if you've a training partner who you know loves their core work be sure to tag them below so they don't miss out.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #mindset #success #results #core #abs #girlswholift #strongnotskinny #strong #strengthtraining #performance #strengthandconditioning #strengthcoach #personaltrainer #educate #inspire #empower

The Empowered Body Podcast.
.
New episode is live on iTunes, Stitcher & Spotify.
.
In this week's episode, I'm joined by Pat Flynn (@chroniclesofstrength). Pat is a Coach, Entrepreneur, Generalist and Author of several books, including 'How to be better at (almost) everything' which we dive into in depth during the podcast.
.
In this episode we discuss:
.
Being a Generalist VS being a Specialist and why being a Generalist became Pat's focus.
.
The power of Skill Stacking.
.
Why you should focus on simple to learn skills that have high transferable qualities.
.
Why Generalists should use short-term specialisation to enhance their ability in a skill.
.
How to deal with shifts in focus and manage compromise.
.
The Philosophy of Happiness and why this underpins the pursuit of getting better at almost everything.
.
Use the link in my Bio to listen to the Episode.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #mindset #success #generalist #specialist #minimalist #podcast #selfimprovement  #strengthandconditioning #strong #strengthtraining #performance #happiness #strengthcoach #personaltrainer #educate #inspire #empower

The Empowered Body Podcast.
.
New episode is live on iTunes, Stitcher & Spotify.
.
In this week's episode, I'm joined by Pat Flynn (@chroniclesofstrength). Pat is a Coach, Entrepreneur, Generalist and Author of several books, including 'How to be better at (almost) everything' which we dive into in depth during the podcast.
.
In this episode we discuss:
.
Being a Generalist VS being a Specialist and why being a Generalist became Pat's focus.
.
The power of Skill Stacking.
.
Why you should focus on simple to learn skills that have high transferable qualities.
.
Why Generalists should use short-term specialisation to enhance their ability in a skill.
.
How to deal with shifts in focus and manage compromise.
.
The Philosophy of Happiness and why this underpins the pursuit of getting better at almost everything.
.
Use the link in my Bio to listen to the Episode.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #mindset #success #generalist #specialist #minimalist #podcast #selfimprovement #strengthandconditioning #strong #strengthtraining #performance #happiness   #strengthcoach #personaltrainer #educate #inspire #empower

📌Banded Good Morning.
.
📌Why perform?
👍🏻Great variation to hit the glutes and hamstrings.
👍🏻Can be a great option for those who fear or who have a lack of confidence when it comes to barbell Good Mornings allowing them to pattern the movement before progressing.
👍🏻Can be a Great coaching tool and warm up drill for patterning the hinge.
.
📌Key Coaching Cues:
➡️Set up by standing on a band and then passing it over your head.
➡️Once set up, push your hips backwards, with a slight knee bend and hinge until your chest is almost parallel to the floor.
➡️When standing back up aim to stand tall but don't drive the hips unnecessarily forward hyperextending the lower back.
➡️Throughout the movement keep your ribcage pulled towards your waistband (neutral), squeeze shoulder blades back and down and keep abs braced
.
📌Where to start:
.
✔3-4 Sets of 10-15 reps.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #deadlift #results #glutes #strength #girlswholift #strong #strengthtraining #performance #strengthandconditioning #strengthcoach #personaltrainer #educate #inspire #empower

📌Banded Good Morning.
.
📌Why perform?
👍🏻Great variation to hit the glutes and hamstrings.
👍🏻Can be a great option for those who fear or who have a lack of confidence when it comes to barbell Good Mornings allowing them to pattern the movement before progressing.
👍🏻Can be a Great coaching tool and warm up drill for patterning the hinge.
.
📌Key Coaching Cues:
➡️Set up by standing on a band and then passing it over your head.
➡️Once set up, push your hips backwards, with a slight knee bend and hinge until your chest is almost parallel to the floor.
➡️When standing back up aim to stand tall but don't drive the hips unnecessarily forward hyperextending the lower back.
➡️Throughout the movement keep your ribcage pulled towards your waistband (neutral), squeeze shoulder blades back and down and keep abs braced
.
📌Where to start:
.
✔3-4 Sets of 10-15 reps.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #deadlift #results #glutes #strength #girlswholift #strong #strengthtraining #performance #strengthandconditioning   #strengthcoach #personaltrainer #educate #inspire #empower

The Friday Finisher.
.
Grab 2 Dumbbells or Kettlebells that each equal a 1/4 of your Bodyweight (I weigh 100kg so I'd grab the 25s).
.
🎯The complete as fast as possible 5 Rounds of:
➡️10× Walking Lunges (per leg)
➡️40m Farmer Walk
.
👉🏻Everytime you have to set the Dumbbells/Kettlebells down perform 10 bodyweight split squat jumps.
.
As soon as you've completed your jumps grab the Dumbbells/Kettlebells and get back to it again.
.
Let's Finish the Week STRONG
.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #fridayfinisher #quads #lunges #squats #success #results #girlswholift #strong #strengthtraining #strengthandconditioning #strengthcoach #personaltrainer #educate #inspire #empower

The Friday Finisher.
.
Grab 2 Dumbbells or Kettlebells that each equal a 1/4 of your Bodyweight (I weigh 100kg so I'd grab the 25s).
.
🎯The complete as fast as possible 5 Rounds of:
➡️10× Walking Lunges (per leg)
➡️40m Farmer Walk
.
👉🏻Everytime you have to set the Dumbbells/Kettlebells down perform 10 bodyweight split squat jumps.
.
As soon as you've completed your jumps grab the Dumbbells/Kettlebells and get back to it again.
.
Let's Finish the Week STRONG
.
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #fridayfinisher #quads #lunges #squats #success #results #girlswholift #strong #strengthtraining #strengthandconditioning   #strengthcoach #personaltrainer #educate #inspire #empower

📌Terminal Knee Extensions.
.
This may quite possibly be the most dynamic and exciting video I've ever posted 😴.
.
But don't snooze on T.K.Es. Even I had to be reminded of them this week by my coach @_jacklovett who put them in my warm up due to some slight knee pain the past 2 weeks.
.
4 days doing TKEs and the pain is gone. Magic.
.
📌Why Perform?
➡️Great Anti-Knee pain exercise.
➡️Strengthens the VMO (tear drop muscle in your Quad).
➡️Fantastic warm up exercise for lower body lifting.
.
📌Key Coaching Cues.
➡️Stand tall with a band fixed to a rack and sitting just above the back of your knee.
➡️Allow the band to pull your knee forward lifting the heel and putting your on your toes.
➡️Reverse the movememt by driving the heel down firmly into the ground.
.
📌How to program.
➡️2-3 sets of 15-25 reps as part of your warm up
.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #success #warmup #rehab #quads #squat #girlswholift #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

📌Terminal Knee Extensions.
.
This may quite possibly be the most dynamic and exciting video I've ever posted 😴.
.
But don't snooze on T.K.Es. Even I had to be reminded of them this week by my coach @_jacklovett who put them in my warm up due to some slight knee pain the past 2 weeks.
.
4 days doing TKEs and the pain is gone. Magic.
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📌Why Perform?
➡️Great Anti-Knee pain exercise.
➡️Strengthens the VMO (tear drop muscle in your Quad).
➡️Fantastic warm up exercise for lower body lifting.
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📌Key Coaching Cues.
➡️Stand tall with a band fixed to a rack and sitting just above the back of your knee.
➡️Allow the band to pull your knee forward lifting the heel and putting your on your toes.
➡️Reverse the movememt by driving the heel down firmly into the ground.
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📌How to program.
➡️2-3 sets of 15-25 reps as part of your warm up
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#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #success #warmup #rehab #quads #squat #girlswholift #strengthandconditioning #strong #strengthtraining #performance   #strengthcoach #personaltrainer #educate #inspire #empower

In my opinion @miggy24 is the best pure right handed hitter I watched growing up.
•
Do you agree?⚾️⁉️ #Repost @fullerhitting
• • • • •
Books like "The Talent Code" tell us that people can improve a skill simply by observing others do it well. In that case, here is Miggy making it look too easy. Watch a few times and 🙏 that you pick up any of his greatness.
•••
📽: @tigers

In my opinion @miggy24 is the best pure right handed hitter I watched growing up.

Do you agree?⚾️⁉️ #Repost @fullerhitting
• • • • •
Books like "The Talent Code" tell us that people can improve a skill simply by observing others do it well. In that case, here is Miggy making it look too easy. Watch a few times and 🙏 that you pick up any of his greatness.
•••
📽: @tigers

📌Do you ever wonder why progressing your weights can be so hard?
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Whether you're a Beginner, Intermediate or Advanced Lifter you should be striving to add that little bit extra to the Barbell or aiming to pick up the next Dumbbell weight but that isn't always possible due to many factors, a key one being that progress isn't linear. It would be amazing to add weight weekly for the rest of your lifting days but sadly that's not realistic.
.
A common issue I see, particularly with Female and New(er) Lifters, is that they'll often struggle to progress their lifts, especially their Upper Body lifts (in comparison to their Lower Body ones).
.
❓So why is this?
.
In most gyms the smallest increment you can increase by is 2-2.5kg which, as highlighted in the Image, often is such a high percentage increase in load to make that it's just unrealistic for our body to be able to make that progression from one week to the next.
.
Now does this mean you just keep plugging away week upon week with the same load hoping for progress?
.
You can, but this method doesn't really challenge the body to adapt much from the previous week and I believe there are more effective ways to do so with your programming.
.
❓So what can you do?
.
You can manipulate the different variables you have at your disposal like sets, reps, density and even rest periods to challenge our body to progress from the previous week.
.
Here's an example of how utilising a rep increase method can help.
.
➡Week 1: 3×8 @20kg.
➡Week 2: 3×9 @20kg.
➡Week 3: 3×10 @20kg.
➡Week 4: 3×8 @22.5kg
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You'll see that you spend 3 weeks creating progressive overload from a rep increase and then once week 4 hits the potential to increase load is more likely.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #throwbackthursday #tbt #mindset #success #goals #progress #girlswholift #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

📌Do you ever wonder why progressing your weights can be so hard?
.
Whether you're a Beginner, Intermediate or Advanced Lifter you should be striving to add that little bit extra to the Barbell or aiming to pick up the next Dumbbell weight but that isn't always possible due to many factors, a key one being that progress isn't linear. It would be amazing to add weight weekly for the rest of your lifting days but sadly that's not realistic.
.
A common issue I see, particularly with Female and New(er) Lifters, is that they'll often struggle to progress their lifts, especially their Upper Body lifts (in comparison to their Lower Body ones).
.
❓So why is this?
.
In most gyms the smallest increment you can increase by is 2-2.5kg which, as highlighted in the Image, often is such a high percentage increase in load to make that it's just unrealistic for our body to be able to make that progression from one week to the next.
.
Now does this mean you just keep plugging away week upon week with the same load hoping for progress?
.
You can, but this method doesn't really challenge the body to adapt much from the previous week and I believe there are more effective ways to do so with your programming.
.
❓So what can you do?
.
You can manipulate the different variables you have at your disposal like sets, reps, density and even rest periods to challenge our body to progress from the previous week.
.
Here's an example of how utilising a rep increase method can help.
.
➡Week 1: 3×8 @20kg.
➡Week 2: 3×9 @20kg.
➡Week 3: 3×10 @20kg.
➡Week 4: 3×8 @22.5kg
.
You'll see that you spend 3 weeks creating progressive overload from a rep increase and then once week 4 hits the potential to increase load is more likely.
.
#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #throwbackthursday #tbt #mindset #success #goals #progress #girlswholift #strengthandconditioning #strong #strengthtraining #performance #strengthcoach #personaltrainer #educate #inspire #empower

Elongating the stride and that scapular retraction are two things I focus on a lot with guys I work with.  It's awesome to see some of the science behind the concepts!

#Repost @drivelinebaseball
• • • • •
Showing off the power of a fully integrated assessment process that utilizes biomechanics data to drive programming decisions. 
Red = assessment (Oct)
Green = retest (Feb)
It didn't happen overnight. But check out that new arm action.
.
- more elbow flexion, arm gets inside 90 degrees (82 degs ➡️ 110 degs) ✅
- more scap retraction into foot plant (10 degs ➡️ 43 degs) ✅
-Not seeing the pronounced forearm flyout from earlier.
.
Oh, and did we mention that this athletes average heater last year was 88 mph?
The final video is a heater from his last Live AB's session. Not bad.
.
It all starts with the assessment. It drives athlete programming to optimize player performance and results.
.
One thing that's even more impressive about this athlete is that he was a remote trainee. He came in for his assessment before returning home to train and carryout his programming remotely. 
Credit: @anthonybrady9 and @billhezel

Elongating the stride and that scapular retraction are two things I focus on a lot with guys I work with. It's awesome to see some of the science behind the concepts!

#Repost @drivelinebaseball
• • • • •
Showing off the power of a fully integrated assessment process that utilizes biomechanics data to drive programming decisions.
Red = assessment (Oct)
Green = retest (Feb)
It didn't happen overnight. But check out that new arm action.
.
- more elbow flexion, arm gets inside 90 degrees (82 degs ➡️ 110 degs) ✅
- more scap retraction into foot plant (10 degs ➡️ 43 degs) ✅
-Not seeing the pronounced forearm flyout from earlier.
.
Oh, and did we mention that this athletes average heater last year was 88 mph?
The final video is a heater from his last Live AB's session. Not bad.
.
It all starts with the assessment. It drives athlete programming to optimize player performance and results.
.
One thing that's even more impressive about this athlete is that he was a remote trainee. He came in for his assessment before returning home to train and carryout his programming remotely.
Credit: @anthonybrady9 and @billhezel