Our goal with this trainer tip is to help others gain hip strength and mobility. We suggest resistance hip bands for strength, but without bands for mobility and beginners. Coach Alex demonstrates in movements 1-3 that the yellow hip band should be slightly above the ankle. Knee Drive Standing Clamshells Hip Extension Hip Adduction

Benefits: improves unilateral (single-leg) strength and stability, improves core stability Target muscles: glutes, hamstrings, and quadriceps Equipment: 1x 25-45 lb. bumper plate (depending on desired depth), dumbbells for added load if desired Set-up: 1. Place front foot on top of the plate 2. Take a large step backward 3. Adjust rear foot forward or backward […]

Proper overhead press form: Start with the dumbbell at your shoulder.  Press up and slightly back, keeping the bicep close to the ear as this will put the shoulder joint in the most neutral/natural position.

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 […]

A common mistake in benching is having the wrists in a broken position like the 2nd picture, however having the right stacked position equates to a better pressing leverage and being in a more stable and powerful position. 

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 […]

There are many different ways that you can modify workouts. Join Coach Alex as she shows us some squat variations.

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 […]

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 […]

Both of these carries are a great for working out your core, shoulder stability, grip strength, and legs.  They are an easy addition to the end of any workout if you are looking for something to work all of these places at once. Suitcase Carry: For the suitcase carry make sure your shoulder is locking in […]

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. 

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 […]

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 […]

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.  […]

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 […]

Deep Bodyweight squat: Doing this exercise with help increase hip, knee, and ankle mobility. The squat is a relevant movement in everyday life no matter your age or fitness level.

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:

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. […]

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 […]

Coach Jejo shows the proper form for squats along with a modification:  One for squat scalability (sit to stand and a full squat) and one for posture (wall angel) for those that may have elbow impingements.

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 […]

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:

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:

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.