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Lifestyle Training

8 No Equipment Hacks to get your Back Jacked

Need a killer back workout but don't have any equipment or access to gym? No problem!

This video provides no equipment home exercise solutions to get your back jacked! Gravity is a powerful form of resistance. Proper leveraging of your body weight with gravity can provide just as much muscle building stimulus as working with weights. We provide exercises for your lats, mid-back and lower back muscles as well as give you a free workout using the exercises shown in the video. The suggestions in this video range from beginner to advanced and will provide a challenging workout with zero equipment for anyone. If you find this video helpful, please subscribe to my YouTube channel, hit the like button and let us know! For customized training programs, video suggestions or inquires please contact us.

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Training

Movement Tip: Get More Out Of Your Hip Flexor Stretch

Tight hip flexors are common these days.  Here’s how to get more out of your hip flexor stretching.

We’re going to use a PNF (proprioceptive neuromuscular facilitation) technique, also known as MET (muscle energy technique).  Some benefits of using this over a passive stretch are:

  • Getting a deeper stretch
  • Building a neuromuscular connection
  • Creating mobility, not just flexibility
  • Longer lasting effect

How does this work?  By using a submaximal contraction of the same muscle we are stretching followed by the stretch itself, we can take advantage of a response called autogenic inhibition.  Without getting into the fancy terminology, this basically creates a relaxion response that allows us to sink a little deeper into the stretch.  By contracting the muscle in the lengthened position we’re creating neural pathways that let the brain and body know we can use this muscle in this lengthened state.  Knowing we can use the muscle begins to create a new range of motion that you can build control with.  Control of your flexibility is mobility.  This gives you a longer lasting effect.

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Perspectives Training Uncategorized

Movement Tip: Isometric Low Range Squat

Isometrics can be a great way to strengthen weaknesses throughout a range of motion in a movement.

In this example I’m using an assisted low range isometric squat, but you can take the principle and apply it to anything.  Use that pause to connect with your muscles and feel what’s working, what’s not, what should be.  Take the time while in that pause to figure it out and get everything responding the way it should be and then groove it proper.  You’re only as strong as your weakest link, so find it and strengthen it.

I’ll typically start people between 2-3 sets of 3-6 reps with 5-6 second pauses per rep.  I like this for slowing down mechanics and working on grooving proper patterns.

I’ve found this exercise to be an excellent way to get people comfortable with the bottom position of a squat. (Note:  Make sure the range of motion is there first.)

Categories
Lifestyle Training

Movement Tip: The Banana Stretch

Most of us are one-side dominant in our daily activities.  We typically open doors, carry groceries, get in and out of vehicles more frequently on one side than the other.  Over time these unconscious movements add up and create imbalances in our body which can sometimes lead to insidious aches pains or injuries.  One of my favorite stretches that can both expose imbalances from left to right and help restore some balance is the Banana Stretch.  Here’s a quick video tutorial! Hope you enjoy!

The Banana Stretch can also be performed in a door frame.