Unleash Your Core Power: A Guide to Frontal and Transverse Plane Core Exercises

In our previous blog post (you can read that here if you missed it), we discussed unlocking the anterior chain core, essentially what we understand as our abs. Most exercises tended to focus on crunches, sit ups and other similar exercises that let the user "feel" their abs while doing it but only utilize one [...]

By | December 6th, 2023|Core, Function, Mobility & Movement|0 Comments

The Overhead Press (OHP) – Unlocking Strength and Stability

The Overhead Press, or OHP, is a powerful expression of the human body's overall function. It requires utilizing the entire kinetic chain and possessing adequate mobility and stability for proper execution. Unfortunately, the OHP has gained a somewhat negative reputation due to its demanding nature in terms of neuromuscular control and the ability to achieve [...]

By | July 28th, 2023|Core, Exercise Technique, Function, Mobility & Movement|0 Comments

Great Technique and Form: The Lost Art of Gains

Let’s dive into the often overlooked but critical aspect of fitness training - proper technique and form. We'll explore the impact of correct form on your results and the potential negative adaptations that can arise from neglecting this essential element of training. Section 1: The Power of Proper Technique and Form Mind-Muscle Connection and Muscle [...]

Anterior Core Training: Unlock Core Strength and Enhance Athletic Performance

Core training can fall within many categories depending on our goals and intentions. Many people want to train core and end up doing crunches and planks or they want to jump to the cool looking exercises like the ab wheel. First let's get into what anterior core training is and where certain exercises fall on [...]

By | May 25th, 2023|Core, Function, Mobility & Movement|0 Comments

Do I Really Need to Warm-Up Before Working out?

(by Andrea Robb) What’s the Big Deal? “Let’s get to the workout as soon as possible” or “I need to make sure that every muscle in my body is warmed up before we workout”.  I’m sure we all are on one side or the other or somewhere in between when it comes to a proper [...]

By | May 1st, 2023|Function, Habits, Mobility & Movement, Warm Up|0 Comments

The Benefits of the Front Squat

First the WHAT and the WHY Whether you're a personal trainer or just a fitness enthusiast, front squats are a variation of the squat that can add a lot to your program and development. Most people are familiar with the back squat and for good reason, it is one of the staples of every fitness [...]

By | March 30th, 2023|Function, Mobility & Movement, Squat & Deadlift, Warm Up|0 Comments

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 [...]

How does the TFM Course Make You Better at Programming?

Recovery is an essential tool and separates elite trainers from average. The TFM course includes the best practices from Fascial Stretch Therapy, Muscle Activation Techniques, and Functional Range Conditioning into one advanced system. Delivering results across the five pillars of fitness is the cornerstone standard of PT service. When you are a newly certified trainer, [...]

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 [...]