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SQUAT TUTORIAL

Want to improve your squat?
First things first, improve & work on your mobility and then get them glutes working, for near perfect squat form.
In this video I provide you a stretch routine I do to prepare for squats, and then give you the important points and how to of setting up for squats. This may be a long video but, it really explains well how you should approach squatting. Improve mobility to improve squat form. Remember the important key points of breathing, bracing (holding your breath) on the way down and up, as well as driving your knees open to use your glutes and maintain an upright torso.

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STABILITY BALL PLANKS

This Plank variation stabilizes your shoulders, is an easier way to engage your core and train your transverse abdominis, and can be advances as your body strengthens by laying further and further out. This will teach you to maintain better posture in your various exercises, as your body and supporting muscles around your shoulders and hips become better conditioned to maintain position. 1. Lock in your hips by tucking your pelvis under. 2. Set the shoulder blades down and push as hard as you can through the ball. 3. Lean forward hinging at the hips. 4. Tuck your head back to achieve as straight a body as possible. 30 second holds is a good mark, attempt to lean forward further if you can reach 45 seconds or more.
Make 30 seconds harder and harder by leaning further and further as long as you can keep the glutes and hips tucked under.

TURKISH GET-UP

Awesome full body challenging exercise to strengthen shoulder stability, and, core and hip stability.
Important Details:
1. Keep your arm perpendicular to the ground – Look at the dumbbell.
2. Keep the elbow locked out.
3. Make sure you return until your hip is locked out and your body is straight up and down.
4. Hinge to the side, and forward and back.
5. Gently place your hand down.
6. Return the weight down in a straight line to your shoulder, to keep the shoulder safe from a strain.

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LOWER BODY MOBILITY

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UPPER BODY MOBILITY

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Title

MOBILITY ROUTINE 1

This is a great general warmup to do prior to workouts.

THORACIC EXTENSION WITH SHOULDER EXTERNAL ROTATION  

This is a great general warmup to do prior to workouts.

Title

MOBILITY ROUTINE 1

This is a great general warmup to do prior to workouts.

COMING SOON

NEW EXERCISE TUTORIALS TO COME

COMING SOON

NEW EXERCISE TUTORIALS TO COME

COMING SOON

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COMING SOON

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UPPER BODY MOBILITY

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COMING SOON

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LEARN HOW TO LIFT WEIGHTS: FORM


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BEGINNER GLUTE PROGRAM
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How much protein should you eat? What kind of carbs should have? Should I avoid eating fat? Do I need to be eating every 2-3 hours? What happens if I miss breakfast? How late can I eat? I should avoid carbs at night right?

My Nutrition Guide answers all these questions and more. Stop making things complicated, make good choices and follow these 12 Simple Rules to Structure your Eating (Around Your Workouts).

Want to know how to squat, deadlift, bench press (or push up), and bent over row?

Read to understand why these exercises and variations of these are so important. These 4 exercises are the foundation of movement.

Movement Cue 1&2: Tuck Head & Set Shoulders (2 min 53 sec)


How important is posture to exercise performance? To perform lifts well you must understand proper movement mechanics. Proper movement mechanics ensure you have good posture throughout your lifts. Without good posture you will not train the intended muscle (muscle groups). Tucking your head back and setting your shoulders down makes you stand tall and proud, but also ensures you keep your spine straight when doing a hip hinge, and allows you to utilize much more of your back muscles to strengthen your back as a whole.

Another good thing about keeping your head back and shoulders set down is that you can now push from your chest instead of the front of your shoulders and neck. Without good posture you cannot strengthen and develop your pecs.

Movement Cue 3: Breathing and Bracing (2 min 53 sec)


Breathing while contracting your core, also known as bracing, is a skill that needs to be developed. Most people can contract their core if they concentrate on it, but when movement is added into the mix often times people forget to engage their core, which can lead to low back injuries and poor movement mechanics for the rest of the body.

In this video you will learn how to engage your core while exercising and how to breath to assist core engagement and power on your lifts.

Movement Cue 4: Open Knees (3 min 10sec)


When doing anything that requires you to be stable there is a specific way to stand in order to maintain your stability. This stances is called an athletic stance. An athletic stance allows you to move quickly and use power.

Components of an athletic stance are:

1. Wide foot placement, shoulder width or wider (Usually)
2. A soft bend in the knees always. Standing straight up does not allow you to move.
3. Open knees, you can not move quickly and risk injury with knock knees (knees that fall inward).
4. Finally, a braced core, which is stronger with a strong athletic stance.

Remember this, closed knees equals turned off core, open knees equals turned on core.
Do all hip hinges and squats with your feet firmly planted and knees externally rotated. The degree of effort will increase as the load increases. Externally rotating your knees/legs activates your glute med and will help you explode out of the bottom of a squat when lifting heavier weight.

Movement Cue 5: Push Through The Feet (3 min 10sec)


Pushing through the feet implies you maintain good pressure through the whole foot. Throughout the majority of exercises you will either have 1 foot fully planted or both. In exercises involving split stances the back foot will be up on either the balls of the feet or mid foot with toes facing forward. In a staggered athletic stance you want your toes pointed forward. A flat back foot that is externally rotated is a recipe for a twisted knee.

In this video I cover a concept called torque which applies to your hip and shoulder joints. Watch to learn more.

Bonus Cue: Hinge back before your squat


This cue applies more to those with hyper mobile ankles who are able to freely drop there butt straight down. This is advantageous but, also dangerous at the same time as most non exercisers with this type of mobility do not use their hamstrings or glute because all their weight is more forward. This usually comes with sore knees and risk of injury as there is much more pressure driven into the knee.

A slight hinge before descending into their squat cues them to use their glutes and hamstrings to get back up. Watch the video to learn more.

SHERIDAN COLLEGE

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