TRAINING VIDEOS

Foam Rolling

VIDEO INSTRUCTIONS

The foam roller is step 1 in your workout preparation.

1. Foam Roller
2. Static Stretching
3. Activation (glute)
4. Dynamic Warm Up

10 rolls per muscle.
Spend extra time in an area if needed.
Complete one side of the body before rolling the other.

Static Stretching Circuit

VIDEO INSTRUCTIONS

Stretch in 1 min blocks:
hold each stretch for 25 sec each side (50 sec total) with a 10 sec transition.

Standing Lateral Hamstring R (movement through pelvis)
Standing Lateral Hamstring L

Standing Hip Flexor R
Standing Hip Flexor L

Table Hip Rotator R (seated if needed)
Table Hip Rotator L

Table Groin R (bent leg)
Table Groin L (bent leg)

Seated Groin

Box Hip Flexor R (hip internally rotated)
Box Hip Flexor L

Lat Stretch R
Lat Stretch L

Pec Stretch R
Pec Stretch L

Wall Hip Rotator R (stability ball or foam roller against wall)
Wall Hip Rotator L

Wall Rectus R (quadriceps)
Wall Rectus L

Foam Roller Stretch

VIDEO INSTRUCTIONS

Static stretching is best done after the foam roller circuit.

1. Foam Roller
2. Statc Stretching
3. Activation (Glute)
4. Dynamic Warm Up

Foam rolling works on muscle density while static stretching works on muscle length.

Glute Activation Circuit

VIDEO INSTRUCTIONS

Perform these exercises in a circuit form after foam rolling and stretching and prior to your dynamic warm up

 

Mini Band Activation Circuit

VIDEO INSTRUCTIONS

Perform these exercises after foam rolling and stretching and prior to your dynamic warm up

Dynamic Warm-up

VIDEO INSTRUCTIONS

50lb Chin Up x 2 Keisha Dal Swimming

VIDEO INSTRUCTIONS

Single Leg Squat

VIDEO INSTRUCTIONS


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Plank Progressions

VIDEO INSTRUCTIONS

These are great progressions to train the anterior chain

Side Plank Progressions

VIDEO INSTRUCTIONS

Hold each position for 20-40s before moving on the next progression

Rollout Progressions

VIDEO INSTRUCTIONS

Keisha Mills Chin Up 35lb x 4

VIDEO INSTRUCTIONS

Christine Fader 205lb Trap Bar Deadlift

VIDEO INSTRUCTIONS


Stability Ball Hip Lift

VIDEO INSTRUCTIONS

A great Hip Dominant (glute) exercise

Shoulder Elevated Hip Lift

VIDEO INSTRUCTIONS

This is a hip-dominant progression from both the cook hip lift and stability ball hip lift.  One must be proficient in the above mentioned exercises prior to attempting the Shoulder Elevated Hip Lift

1 Leg Deadlift

VIDEO INSTRUCTIONS

The 1 leg Deadlift follows the same movement pattern as the conventional Deadlift, however it is performed on one leg. This video shows the progression using assistance with the TRX through to the body weight version. This exercise is difficult to perform correctly - ensure proper technique prior to moving to the next progression. 

This is a hip-dominant exercise (Glutes).

Knee-Dominant Progression

VIDEO INSTRUCTIONS

These are fantastic lower body exercises that hit the quads and core without too much stress on the lower back

Rear Foot Elevated Split Squat

VIDEO INSTRUCTIONS

The rear foot elevated split squat is a progression from the split squat (both feet on the floor). By raising the back foot it makes the stability component more of a challenge. 

This is a great movement to train the lower body unilaterally while reducing stress throughout the lower back.

Slideboard Lunge

VIDEO INSTRUCTIONS

One of the best hip-dominant/hybrid exercises.  This is an accelerative lower body movement

Weighted Chin Up 1

VIDEO INSTRUCTIONS

Barbell Hang Clean

VIDEO INSTRUCTIONS


Farmer's Carry

VIDEO INSTRUCTIONS


Single Leg Deadlift - Hip Dominant Exercise

VIDEO INSTRUCTIONS


Rollout Progression

VIDEO INSTRUCTIONS


Side Plank Progression

VIDEO INSTRUCTIONS


TRX Push Up Progression

VIDEO INSTRUCTIONS


TRX Inverted Row

VIDEO INSTRUCTIONS


Yoga Table

VIDEO INSTRUCTIONS

Perform this exercise during your activation and mobility circuit or immediately after a pressing movement (push up, chest press

Sleeper Stretch

VIDEO INSTRUCTIONS

This exercise focuses on shoulder internal and external rotation.

Roll Reach Lift

VIDEO INSTRUCTIONS

This exercise stretches the lats as well as stabilizes the shoulder. Focus on not using the upper trapezius.