Trainer Tip Tuesday: Glute Bridge Variations

The glute bridge is a great alternative to lower body exercises and can be used as an activation exercise before compound lower body exercises.  Squeeze your hamstrings and glutes to raise your hips off the ground, then hold on top for a short count, and lower back to the ground.  By changing where you press […]

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Trainer Tip Tuesday: Easy Hamstring Stretches

Most people struggle with having tight hamstrings. A great way to end your workout is by stretching out your hamstrings. Here are 2 easy ways that you can stretch your hamstrings on your own and while at home: Towel/band Method Using a long towel or band, wrap it around the back of your knee. While […]

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Trainer Tip Tuesday: Balance Exercises

Having good balance is important for many activities we do every day, such as walking and going up and down the stairs. Exercises that improve balance can help prevent falls, a common problem in older adults and stroke patients. They can also benefit those who are obese since weight is not always carried or distributed […]

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Trainer Tip Tuesday: Glute stretches and strength training

Why should I care about my glute flexibility and strength? Performing glute flexibility and strengthening exercises can help relieve: Low back tension Pain in buttocks or pelvis Tightness in hamstrings and hips Performing glute exercises consistently can lead to benefits like: Improved lower body strength Enhanced lower body flexibility and range of motion Reduced risk […]

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Low Lunge Plus Twist

The low lunge with a twist is a great exercise to help improve mobility. Pushing the hips down towards the floor helps get a deeper stretch through your upper hamstring and glutes. The addition of the twist helps to open up your chest muscles and the entirety of your back. 

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Trainer Tip Tuesday: Proper Barbell Chest Press Form

The two videos below demonstrate correct and incorrect barbell chest press form. The biggest mistake we see in the barbell chest press is the pathway the bar takes, like whether it glides back & up creating an arc pathway (correct) or is straight up & down creating a vertical pathway (incorrect). Also, engagement of the […]

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Trainer Tip Tuesday

Scared of doing side planks because of your carpal tunnel or wrist joint? Here is one way to scale your side plank: create an equal sign with your arms. This centralizes your body weight. Get into plank position, arms still making equal signs, knees on the floor. Rotate so your right arm, weight between this […]

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Trainer Tip Tuesday: Proper Lat Pulldown Exercise

Sit with hips under the bar/pulley and slightly lean back to engage the core. Stabilize your body and pull the bar down to the upper portion of your chest. Allow the bar to return to the top and repeat for desired repetitions. This exercise engages the lats, trapezius, biceps, triceps, forearms muscles throughout the movement.  […]

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Trainer Tip Tuesday: Hip Hinge

The hip hinge is one of the fundamental movement patterns that we use. Think about it like your movement as you pick something up off the floor.  It’s one of the most effective ways of building lower body strength. It’s a staple of deadlifts, squats, and anything that requires explosiveness, like sprinting or jumping. Coach […]

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Trainer Tip Tuesday: Thread the Needle Pose

The thread the needle pose is a great way to stretch the upper back if you are sore from sitting at a computer, lifting heavy, or if you just slept weird. To get a deeper stretch, you can put your supporting hand behind your back. (This also works on balance!) Watch Coach Alex demonstrate here:

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Trainer Tip Tuesday: Dead Bugs

Dead bugs help build a solid and stable foundation that protects the spine.  Raise your arms up and bend your knees to about 90 degrees. Allow your shoulders and low back to fall heavily to the floor. As you exhale slowly lower your right arm and left leg until they are just above the ground. […]

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Trainer Tip Tuesday: Hamstring Stretch and Good Morning

Coach Annalise and Coach Sean show us two stretches. Hamstring Stretch: This movement helps to stretch your hamstrings and improve mobility, flexibility, and strength in the legs and lower back. Good Morning: This exercise is used with a bar to help maintain a straight and flat back and help improve posture throughout the exercise. This […]

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Trainer Tip Tuesday: Lat Pull Down and Low Row

How to do a proper Lat Pull Down and Low Row – with Coach Allie and Coach Michael The pull motion is a tricky movement but is one of the most important for posture, mobility, and overall fitness! Here are a couple tips to help fix your pull motion! For the lat pull down your […]

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Trainer Tip Tuesday: Planks

Planks are a great exercise to improve stability. Core stability helps alleviate low back pain, improve posture, and allows you to lift more weight with better form. Here are a few modifications. Watch Coach Alex demonstrate:

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Trainer Tip Tuesday: Calf Raises

When performing calf raises make sure you have the ball of your foot on an elevated surface. Squeeze your calves at the top and take your time bringing your heel back to the ground to get a big stretch. Watch Coach Blake demonstrate calf raises:

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Trainer Tip Tuesday: Banded Face Pulls

Are you worried about your posture? Adding banded face pulls to your exercises program will help pull your shoulders back giving you better alignment throughout the day. Ask one of our trainers for other great exercises to fix your posture. Watch Coach Allie demonstrate how the face pulls work.

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