Some rotation ammo for you to work in. Be athletic and remain competitive!👏👏👏!
It’s mid-week! Have you been killing your workouts this week? Or slacking off?
Either way the mindset has to be to finish strong
It’s a pull day for me, how about you guys?
🔥 Shoulder Warmup 🔥
Shoulder pain or shoulder discomfort is something that almost everyone experiences at some point in their life. Not to mention the various problems associated with the shoulder joint can take some time to heal
Whether you’re experiencing some pain or discomfort or not these exercises will help to reduce the risk of injury as well as prevent potential injuries from occurring. Take the necessary time to make sure your body is functioning as best as it possibly can!
🚨🚨 IMPORTANT NOTE:
The weight you select should by no means be heavy. You should be selecting a weight that is very manageable and allows you to compete the ROM that is desired. Using heavy weights with these exercises WILL lead to an increased risk of injury, and ain’t nobody got time for that 😂
🔉Turn the volume up to hear current Sachem East Varsity Coach Kevin Schnupp and Newfield Assistant Coach Mike Prisco talking to their Junior Ducks players about being athletic and quality over quantity when it comes to fundamental reps. Both Coach Schnupp and Coach Prisco are current 14u and 15u coaches with our Junior Ducks teams. One roster spot left on both of these teams if you are interested in a tryout DM us for more details. @kevin_schnupp #qualityoverquantity #beathletic #multisportathlete
A little reminder to be creative with your training.
Doesn’t matter if you’re lifting weights, doing CrossFit, practicing yoga or running trails... keep it interesting (but safe) for your body and your brain. Change things up once in awhile. Move in different planes. Be athletic. Challenge yourself. 💪
I went into this workout without a plan. Just started moving and this lunge jump combo was the result. It felt good. It was hard. It made me better. And I had fun! 🙌
When I say “creative” and “interesting” please don’t take that as meaning go do stupid movements just to see what will happen. 🤦♀️ Safety is ALWAYS this first priority!
#Fitness #Strength #Lunge #workout #exercise #JenesisFitness #BeAthletic #AthletesVsEpilepsy
🔥🔥 Stability Ball Glute/Ham Superset 🔥🔥
Both these movements are great for those who lack lower half stability or who are rehabbing from a lower half injury
As we know increasing lower half stability can lead to increases in strength, power, speed, and overall quality of movement, all while reducing risk of injury
Things to pay attention to:
FOR THE HAMSTRING MOVEMENT:
Keep your hips as high as possible throughout the entire movement, this will help to place the mechanical tension on the hamstrings alone. From there I personally like to curl the ball as close to my butt as I can, maximizing the contraction of the hamstring
FOR THE GLUTE MOVEMENT:
You’re gonna want to dig your heels into the ball and push through them as your push your hips to the ceiling. Try and keep the ball as still as possible
That was the end of it, no shaker just use the last of it. This day was amazing, got back to a good start. I overworked my body and may need some rest. Today was a push day along with working out my entire body.
🔥 Lunge Variations 🔥
Lunges are one of the main compound movements that seem to get skipped over during a lower body day. Truth be told, it has just as many benefits as the squat and deadlift.
Lunges are key for the integrity and health of basically all the joints of the lower half. When performing a lunge you’re able to work on the stability of the hip, knee, and ankle joints as well build strength in all those surrounding structures.
They’re excellent for the longevity of your joints as well as the surrounding musculature; and just great for the overall health and wellness of the body.
The loading of the movement is totally up to you. I choose to work in a double front rack position. But you also use no weight, holding weights along your side, a high-low position, both overhead, etc. Get creative and challenge your body in all kind of ways!
The videos are in order of progression. Ideally you shouldn’t be performing a progressive movement before mastering the movement pattern of its regressed movement
Static Lunge ➡️ Reverse Lunge ➡️ Walking Lunge ➡️ Bulgarian Spilt Squat
There’s so many different variations! Start incorporating them into your routine!!
Do you have the POWER?!?!
Power training is something everyone should be incorporating into their training routines. However, you should prepare your body accordingly prior to beginning these types of movements
There’s so many great benefits to power training:
Increased CNS function ✅
Increased Recruitment of Muscle Fibers ✅
Increased Strength and Force Production ✅
Increased Lean Muscle Mass ✅
Improves Definition ✅
Improves Dynamic Balance ✅
Increases levels of hormone secretion ✅
Builds Strong More Resilient Connective Tissue ✅
Reduces the Risk of Injury ✅
The hip clean (movement in video) is just one example of a power movement. This movement in particular is pretty technical and I’d recommend only trying it when you’re ready and have been properly taught the technique. I’ve been doing this movement for over 8 years and it’s still not perfect 😅
Core moves you need to try NOW!!!
The stability ball isn’t just for crunches people! Get outside your comfort zone and challenge yourself to learn new and different core exercises!
These three movements will not only challenge your core strength and core stability but your mental toughness as well
➡️ Straight-Arm Stability Ball Plank:
Put yourself in a push-up position on the ball, wrists underneath your shoulders and hips slightly elevated. Try not to let that ball move!
➡️ Straight-Arm Stir the Pot:
Everything is identical to the previously mentioned plank, however, you’re going to draw small circles with the ball in each direction (clockwise/counterclockwise). Try to limit the amount your hips are moving with this exercise, the less they move the better!
➡️ Stability Ball Knee Tucks:
Place the ball in the small of your back, this will make the sure the ball supports the natural curvature of the lumbar region of the spine. Next make find something to grab onto. After that you’re bringing your knees towards your chin and then back down.
IMPORTANT TIP: you don’t want to go all the way back down to the floor with your feet. You’re gonna want to “stay in the pocket” to make sure that lower region of your abdominals in constantly under tension
Change is always good!
I decided to switch up the way I was lunging and am now gonna make of an effort to lunge with the barbell!
What have you guys switched up in your training programs?