Core

/Core

Kettlebell Foundations – The Upright Plank

The Upright Plank One of the foundational concepts of Kettlebell Strength Training (and Strength Training in general) is the “Upright Plank.” The Upright Plank is the difference between controlling the Kettlebell and overswinging it. The “overswing” can be caused by overextending the hips, hyper-extending the spine, or relaxing the knees. The Upright Plank is the [...]

Bulgarian Bag Warmup – Doweling Rod

Welcome to the Bulgarian Bag Warmup - we will be using the doweling rod exclusively for this warmup sequence. The Bulgarian bag is a highly complex tool. At its baseline level, the Bulgarian bag develops tri-planar movement, improves rhythmic coordination, and challenges multi-joint flexibility. At this point, anyone who exercises should understand the benefits of [...]

Balance Exercises EVERYONE Should Master

Rationale for Balance Exercises Balance training is one of the most underrated modalities of a training program. Balance exercises are often used as a reactionary measure (to someone who has experienced an injury from a fall) rather than for the host of benefits they provide. I tend to work with clients over the age of [...]

Squat Variations for New Clients: by Courtney Parson

Our clients know how to sit on a chair. They do it every day. No matter their age, their lifestyle, their occupation, your clients squat. Even if they don't know that they do, they squat. A squat is not just an exercise, It's a movement pattern. Usually, what I find is when I ask someone [...]

Overhead Mobility: Lengthening Techniques

The main objective of stretching within a Corrective Exercise Continuum is to restore or improve "length-tension relationships" (the net resting tension at a joint; too many biceps curls results in "bodybuilder's elbows" - perma-flexed elbows). Now that the length-tension relationships are improved, [...]

Tools and Lenses – an Instructor Spotlight by Dr. Benjamin J. Stevens

When I first started training clients in my teenage years, I had this very specific perception of how I would get better at my job. I wanted to be one of the best there was! However, being completely new and green, my resume was essentially a blank piece of paper with my address on it. [...]

Overhead Mobility: Inhibitory Techniques

Welcome to a 4-part mini-series on the Corrective Exercise protocol for Overhead Mobility. In this series, I will break down the 4-stage Corrective Exercise Continuum (CEC) for the "arms fall forward" movement-compensation observed in an Overhead Squat Assessment (OHSA). Using this CEC will help participants improve overhead mobility, kyphotic posture, and upper body strength [...]

6 Foundation Exercises to Build up your Baseline Fitness Abilities

There are a lot of reasons people sign up for exercise: to lose weight, lose fat, gain muscle, gain strength, improve flexibility, reduce pain, have more energy, be healthy, etc. Let’s say there are two main categories: look better and feel better. But if you’re not particularly inspired by the vagueness of those options, here’s a [...]

By | October 9th, 2020|Caradiovasular Health, Core, Mobility & Movement, Squat & Deadlift|0 Comments

Swiss Ball vs Mat Exercise for the Core

Blog by: Chad Benson, Lead Instructor, MSc, BSc, BPE, CSCS, CanFitPro PTS Ashley Periera-Docherty, BS, MPT, NASM CPT Logan Dube, BA Psychology, CPT, CanFitPro PTS, FIS, NWS Our core is a system of muscles that work to improve our body’s central stability. However, the majority of people believe that those with a “6-pack” have great [...]

By | October 31st, 2017|Core|0 Comments