CategoriesExercise Technique Exercises You Should Be Doing

Exercises You Should Be Doing: 1-Legged Glute Bridge Floor Press

Happy Valentine’s Day everybody. This is mine and Lisa’s first V-day as parents (two weeks in). Her Mom is in town this week helping out with our little guy, and this is the sort of dichotomy is going down.

I went to BU to get a quick lift in, and Lisa headed down to Newbury St (downtown Boston) to hit up a fancy hair salon. HA – who says romance is dead?1 Thanks Grandma for babysitting.

Copyright: romastudio / 123RF Stock Photo

No wordsmith foreplay today, lets get right into things….

1-Legged Glute Bridge Floor Press

 

Who Did I Steal It From: My man, Ben Bruno. He mentioned these a few years ago in a few blog posts of his and I immediately thought to myself 1) was a brilliant idea and 2) I’m an idiot for never thinking of something like this myself.

What Does It Do: I refer to this as a “hybrid” exercise in that it combines two exercises into one and trains several key functions:

  • The Floor Press component is a great fit for those with cranky shoulders or where pressing with a full ROM may be problematic. The floor prevents the shoulders from “rolling” forward (from too much glenohumeral extension) and is a nice way to provide some kinesthetic feedback so trainees know when to stay out of the “danger zone.”
  • The Floor Press also serves as a nice tricep accessory movement.
  • The Glute Bridge component obviously serves as a prime way to train the glutes. Holding the isometric hold increases time under tension.
  • Additionally it helps improve hip stability (the idea is to keep the hips “level” throughout. I like to cue people to pretend their hips are headlights and that they shouldn’t dip or move).
  • Maybe most important of all…the exercise just looks bad-ass.

Key Coaching Cues: I gave one away above (keep the hips level). By and large I believe this is a pretty self-explanatory exercise. Start with the DBs on your lap and then bump/scooch them up as you lower yourself towards the floor. Even though you’re on the floor, you still want to practice proper scapular positioning (down and together). Bridge up with BOTH legs (then decide which one you want to elevate).

From there press away. I like to force people to come to a complete stop when their upper arms touch the floor. Another thing to considers is to try to keep the elbows at a 45 degree angle in relation to the body. You don’t want to have the elbows too close to the torso (crowding) as that will increase the chances of the shoulders rolling forward, and you also don’t want the elbows flared out too much as that will often place the shoulder in a vulnerable position in terms of overall stability.

Elbows at 45 degrees tends to be the Goldilocks position. Just right.

Shoot for 5-8 reps per leg.

CategoriesExercises You Should Be Doing

Exercises You Should Be Doing: Push-Up Plank Hold w/ DB Row

I need to go crush some front squats in a few, so this one is going to be short and sweet today. Meaning, no long-winded introduction that no one reads or cute cat references.2

Copyright: gekaskr / 123RF Stock Photo

 

I’d like to preface today’s post with a well-timed quote from strength coach, Dr. Joel Seedman:

“When a strength coach says an exercise is “deceptive,” he really means “looks sort of easy but will make you cry.”

I can’t think of any better way to introduce today’s Exercise You Should Be Doing.

Push-Up Plank Hold w/ DB Row

 

Who Did I Steal It From: Dean Somerset had me doing these a few years ago when he was helping me work through some lower back shenanigans. He was an asshole.

What Does It Do: At first glance it looks like a nice little row variation, and it is. However, the real nuts and bolts of this exercise is the insane core stability that’s involved. There aren’t many exercises that light up my mid-section (RA, obliques, etc) than this one. Too, I feel it in other places: glutes, upper back, eyebrows, you name it.

But for real: this is an excellent core exercise and a lot more challenging than it looks.

Key Coaching Cues: Don’t be a hero. The objective here isn’t to sling around 80-90 lb DBs to try impress the other bros standing around. Trust me, they won’t care. The name of the game her is OWNING body position. Holding a strict 3-point plank will be challenging enough for some people. When you add an oscillatory element with the row, however, it makes the exercise even more challenging as the body has to resist movement during each repetition.

Abs and glutes should be engaged, quads flexed, and foot placement will depend on how bad-ass you are (wider = easier, narrow = Wolverine). With the row component, chest should be up and I prefer to cue people to think of the motion as an “arc” rather than straight up and down. To that end think about “rowing” your elbow towards your hip.

8-10 reps per side and you should hate life.

CategoriesCorrective Exercise Exercises You Should Be Doing

Exercises You Should Be Doing: Prone Hip Flexion-Extension

Admittedly today’s Exercise You Should Be Doing won’t win a “sexiness” award like, say, pretty much any deadlift variation would, or maybe a pistol squat3, or pillow-fighting. Truth be told it’s a relatively unexciting, mundane looking exercise, but whoa Nelly! does it humble even the meatiest of meatheads.

But first pillow fighting.

Copyright: dgm / 123RF Stock Photo

 

Don’t knock it: pillow fighting is an excellent way to address core stability, primitive patterns, appropriate scapular upward rotation, basic combat skills, (and every teenage boy’s fantasy).

Okay, in all seriousness…lets get to today’s exercise

Prone (Val Slide) Hip Flexion-Extension

 

Who Did I Steal It From: this exercise has its roots in many arenas, but the person I need to give the most credit to is strength coach Dan Hechler. I saw him use this exercise with a client of his a few weeks ago and really liked it.

UPDATE: Dan actually refers to this exercise as a glorified Mt. Climber. I need to figure out a catchy name for this one other than the one I gave it. I’m so lame.

Sliding Mt. Climber?

Mt. Climber McSuckington?

I don’t know, I’m lame.

What Does It Do: It’s challenging to pin-point what, exactly, I like most about this exercise. Of course most long-time readers know I’m a huge fan of push-ups. Yeah, yeah there’s that whole broken record diatribe on improving lumbo-pelvic-hip control and how I feel that’s one of the main advantages.

It still is.

However, what I also love about push-ups is their ability to allow people to reach. Meaning, pushing into the ground (reaching) to promote 1) better scapular movement and 2) more of a canister position so that the diaphragm and pelvic floor are more in line with one another. Promoting a position of alignment/stability is almost always going to allow people to express better movement and strength.

As you can see, we’re not performing a standard push-up with this exercise. Instead, there are a few other components at work.

1. We’re adding hip flexion-extension. The idea here is to work both hip flexion and extension simultaneously so that we can learn to dissociate hip movement from lumbar movement.

2. We’re adding in a full EXHALE. As a bring one leg into hip flexion I’m pushing/reaching into the floor as best I can while also performing a full exhale (which will help to maintain the canister position mentioned above).

Key Coaching Cues: Some cues I gave away above. Assume a strict push-up position with both feet on a pair of Val Slides or standard furniture gliders or even a slideboard. There should be no excessive forward head posture or lumbar extension (hips sagging). Inhale and as you bring one knee towards your chest, push into the ground with your hands and slowly exhale. The idea is to maintain a strict torso position and to limit any lumbar movement. Return back to starting position, again, controlled, and repeat.

I like to perform 3-4 reps per side.

This would be a fantastic progression for those clients with chronic low-back issues once they have conquered the plank. But I also like to use it with my “healthy” clients too as a way to make them hate life for a few seconds.

CategoriesExercises You Should Be Doing Uncategorized

Exercises You Should Be Doing: Chaos Push-Up

Well, that was interesting.

I’m not going to mince words today: I stayed up late, you know why, and I’m exhausted. I don’t have any energy for witty banter or mental gymnastics today…so here’s a cool push-up variation you should try.

Copyright: luisrsphoto / 123RF Stock Photo

I’ve long been a champion of push-ups. However, I feel they’re the Clive Owen of the fitness and strength & conditioning world.

You know, Clive Owen.

This guy:

He’s an actor in such movies as Closer, Sin City, Inside Man, and one my favs of all-time Children of Men.4 He’s recognized as an excellent actor too. He’s been nominated for, and won, a few awards including the Golden Globe for Best Supporting Actor (Closer). If you’re a movie snob like me you know Clive and his work.

He’s not quite “A-list” though, or as well-known or revered as George Clooney, Denzel Washington, Tom Hanks, Will Smith, or Leonardo DiCaprio.

Which is BS. Clive’s the man.5

Which begs the question: “what in the name of two flying f’s does Clive Owen have to do with push-ups?”

Fair enough.

Clooney, et. al, are analogous to the sexier things we gravitate towards in the weight room, the movements that get more play or more of the spotlight: I.e., bench press.

Clive = push-ups.

via GIPHY

People rarely get excited for push-ups, which is unfortunate because I feel they’re one of the most underrated exercises that provide a ton-for-our-training-buck.

This isn’t to the discount efficacy of the bench press. It’s a tool and a valuable one at that. It’s just that the push-up offers more than (many) people think:

1) I’m sure I can speak for many other coaches out there in saying that it’s rare when someone – average Joe to professional athlete – can walk in on Day #1 and perform a push-up, let alone several in succession, well.

It’s an easily butchered movement pattern and when used as an initial screen will highlight some significant dysfunctions – namely lack of lumbo-pelvic-hip control.

Photo credit: Greatist.com

2) The push-up helps keep shoulders healthy. How? Well, it’s a closed-chain movement (hands don’t move, but the scapulae can). When you only bench press – an open chain movement – you never allow the opportunity for the shoulder blades to move which can (not always) lead to shoulder discomfort or pain.

Part of what makes the push-up such a shoulder friendly exercise is that it allows the scapulae room to breath and move around the rib cage.

3) Push-ups can be hard. For starters: doing them right will help. Beyond that there are a bounty of ways to make them harder or more challenging to fit the needs/goals of the individual, which is another reason why I’m such a fan: they’re versatility.

Like this variation.

Chaos Push-Up

 

Who Did I Steal it From: Honestly, I forgot. I did not invent this exercise, but have seen them performed from other coaches such as Jim “Smitty” Smith and Todd Bumgardner. So, there.

UPDATE: yes, it was Smitty. He wrote about the chaos pushup in his Chaos Manual back in 2005.

What Does it Do: The instability or chaos of the band works wonders for additional rotator cuff recruitment, which in turn makes it an equally more challenging exercise with regards to core stability and control. I love to use this exercise with my overhead athletes in addition to my “regular” clients who just want not fall on their face…;o)

Key Coaching Cues: I’d suggest first and foremost to experiment with different bands and what height you start from. In the video above I have two Monster Bands attached. To make the exercise more challenging I’d either take away a band or lower the starting point. Or do this:

 

To make it easier you’d add bands or decrease ROM.

All the same cues I’d use for a “regular” push-up apply here. Abs on, glutes on, and keep head behind the chest as you lower (don’t poke head forward). The idea is to limit the “dip” of the bands and to keep them quiet. To do so it helps to think about pulling them apart. This will help with increasing body tension (and control).

As far as where to implement these in a program you have two choices:

1. At the start before a bench press session. These could serve as nice “primer” or warm-up to benching as the distraction of the movement will help activate the rotator cuff muscles. If this is the case I’d keep them to low(er) reps. The idea here wouldn’t be to fatigue the RC muscles as that would lead to superior migration of the humeral head into the glenoid fossa and increase the likelihood of impingement.

2. As an accessory movement after benching, or whenever.

Have fun.

CategoriesExercises You Should Be Doing

Exercises You Should Be Doing: Band Resisted Landmine Thrust

First:

It’s coming.

Except in this case, what’s “coming” isn’t something nefarious like Wildlings from north of the Wall or White Walkers.

Hell, to say “it’s coming” doesn’t always have to imply something dark or foreboding does it?6

I mean, maybe what’s coming is a 2 for 1 burrito bowl sale at Chipotle, or, I don’t know, a light breeze?

Both would be lovely, but neither are it.

What is coming – finally, to purchase – is The Complete Shoulder & Hip Blueprint.

 

Dean Somerset and I are set to release this sucker to the masses next week (November 1st). It’s an 11+ hour digital product that we’re both really proud of and feel will help a lot of fitness professionals out there looking to improve their assessment and program design skills.

Needless to say, a week out, it’s the chaos before the storm. We’re both gearing up for a hectic week and attempting to generate a ton of quality content for launch week next week.

Can you dig it?

 

Don’t be too bummed out that I may be less prolific for the next 10-14 days with my own content on this site. I’m still gonna try my best stay on top of things.

However, posts may be a bit more brief than usual. Like today….;o)

Exercises You Should Be Doing: Band Resisted Landmine Thrust

 

Who Did I Steal It From: Coaches such as Ben Bruno, Bret Contreras, and Chad Rodgers.

What Does It Do: For those who struggle with overhead pressing – yet still want to train the pattern – this is a nice alternative. Landmine variations in general are a good fit for those who lack overhead mobility because they tend to keep trainees out of the “danger zone” with regards to “usable” ROM with shoulder flexion.

What does adding the band do?

1)  I feel it helps engage anterior core more, which will help prevent any excessive overarching from the lumbar spine.

2) It helps “slow down” the bar at the top of the movement, which can make it a little more joint friendly for those with cranky shoulders.

3) You’re forced to control the eccentric (lowering) portion to a higher degree in an effort to resist the pull of the band.

And

4) It’s just looks badass.

Key Coaching Cues: It’s hard to see in the video due to the lighting, but one end of the Monster Mini-Band is wrapped around the barbell and the other end is underneath my feet (I’m standing on top of it).

Be cognizant of not allowing the shoulders to roll forward too much, cue yourself to keep your chest up. From there “thrust” the barbell up in an explosive manner making sure to keep abdominals braced and glutes active throughout. Lower controlled, again being aware not to allow the shoulders to roll forward.

Give this one a try and let me know what you think.

 

CategoriesCorrective Exercise Exercise Technique Exercises You Should Be Doing

Exercises You Should Be Doing: Tall Kneeling Overhead Press off Bench

I’ve often be anointed as the “guy who dislikes or hates overhead pressing” on the internet. Given it’s the internet, this is pretty good. There are worse things to be called.

The statement itself isn’t entirely false.

Copyright: <a href='http://www.123rf.com/profile_mavoimage'>mavoimage / 123RF Stock Photo</a>
Copyright: mavoimage / 123RF Stock Photo

 

However, it does need to be tweaked:

“I am not against any one exercise or feel a exercise in particular needs to be contraindicated 100% of the time.7 I do feel there are contraindicated lifters and exercisers.”

Point blank, most people move like shit; especially overhead. And while it’s a blanket comment to make, and there’s a degree of N=1, I’ve-been-coaching-people-for-14-years-(eight of which in a facility where a bulk of the clientele were overhead athletes)-I-know-what-I’m-talking-about, snootiness involved, if you watch most people attempt to do anything overhead, the proof is in the pudding.

First off, pudding is delicious.

Second, here’s what you (tend to) end up seeing:

This:

Take note of the picture to the left. Excessive lumbar extension, massive rib flair, and forward head posture.

Or This:

A cascade of clusterfuckery. <– Not the scientific term, but you get the idea.

Now, to be fair: there are plenty of people who perform overhead pressing movements like the ones pictured above and never have any issues. They’re the outliers. You (and your clients) are likely not them.

In my world…“people need to earn the right to overhead press.”

We spend very little time overhead on a day-to-day basis. Unless you’re paid to hurl 95 MPH heaters 60.6 feet, are an competitive OLY lifter, or, I don’t know, are obsessed with jazz hands…you (probably) don’t spend a lot of energy within that range of motion.

Photo Credit: www.medfordpublicschools.org

To reiterate: I am not against overhead (or vertical) pressing. It’s a basic movement pattern that should be trained or utilized in the weight room and/or in everyday life. There’s a bevy of benefits that result from it. Unfortunately, for a vast majority of people, due to any number of factors ranging from lack of lumbo-pelvic control, tight/overactive lats, scapular dyskinesis (stemming from soft tissue or structural/capsular issues), and Upper Cross (computer guy) Syndrome, it becomes problematic…and “bad things” end up happening.

NOTE: for those who want to geek out more on this topic and read more of thoughts on upper extremity assessment, overhead mobility, etc, you can go HERE and HERE and HERE.

I prefer not to dwell too much on what people can’t do, and more so on strategies that 1) may be a better fit at that point in time 2) are more “joint friendly” and 3) help to still increase one’s overall level of badassery.

Tall Kneeling Overhead Press – off Bench

 

Who Did I Steal It From: strength coach Joel Seedman.

What Does It Do: It still trains the overhead press, albeit in a fashion that’s a little more joint friendly. By performing this exercise tall kneeling (and on a bench….where there’s only two points of contact rather than four) a few things happen:

1) It makes it much harder to compensate through the lumbar spine. If that happens, you fall off the bench.

2) It forces the lifter to use a lighter load. I believe Joel has mentioned in the past that with this variation you can expect to use 80-90% of what you’d normally be able to do with a strict overhead press.

3) There’s an immense amount of core engagement.

Key Coaching Cues: Don’t be a hero: go light. Once in the tall kneeling position, be sure to turn on glutes and to brace the abs. As you press overhead the idea is to keep the rib cage locked down throughout duration of the set.

Have fun.

CategoriesCorrective Exercise Exercise Technique Exercises You Should Be Doing

Exercises You Should Be Doing: Supine Straight Leg Hip Extension with Alternate Hip Flexion

Admittedly, today’s “Exercise You Should Be Doing” doesn’t highlight anything visually badass like, say, deadlifts vs. chains, recoiled sled high pulls (<– seriously, check that out), or, I don’t know, juggling chainsaws while balancing on a BOSU ball.8

25682290 - detail of the chainsaw isolated on the white background

Copyright: photozi / 123RF Stock Photo

Nope, today’s exercise recommendation is very plain looking and is about as vanilla as they come. It’s not flashy and it (probably) won’t win anyone any additional Instagram followers. But oh is it a doozy and one I feel is going to raise some eyebrows and surprise people at how challenging it really is.

Supine Straight Leg Hip Extension with Alternate Hip Flexion

 

Who Did I Steal It From: NYC based coach and AMP Training Active Movement & Performance owner, Chris Cooper.

What Does It Do: Not only is this great for glute activation, but because of the alternating nature of this drill (bringing one leg towards you chest at a time) it also serves as a fantastic core exercise as you must resist the hips from rotating to any one side. In fancy schmancy technical terms: you’re working on rotary pelvic control, or rotary stability.

Many people are incapable of controlling their lumbo-pelvic region and it’s no surprise we see a high incidence of SI joint issues, chronic low-back pain, and many other dysfunctions up and down the kinetic chain within this population.

Drills such as deadbugs, birddogs, Pallof presses, and planks are all exercises that tackle this head on. However, I hope this quick post will encourage people to add this exercise to their repertoire as well.

Key Coaching Cues: Place your feet (heels) on an elevated platform (no higher than 12″) and extend (elevate) your hips off the floor. From there place your fingers on the front of  your pelvis (ASIS) and slowly flex on hip, bringing your knee towards your chest. The idea is to use the kinesthetic feedback of fingers on the ASIS to keep your pelvis level throughout the duration of the exercise.

For added badassery, you can progress things by place a light band around your toes.

Give it a try and let me know what you think.

CategoriesExercises You Should Be Doing

Exercises You Should Be Doing: Barbell Shovel Hold

Up here in New England we’re very familiar with shovels.

51302774 - snow removal. orange shovel in snow, ready for snow removal, outdoors.

Copyright: bubutu / 123RF Stock Photo

Particularly during our long, cold, New England winters.9

The shovel I’m referring to in today’s post, however, has nothing to do with that kind of shovel. Unlike traditional shoveling which sucks – and ranks somewhere between getting a colonoscopy and listening to Donald Trump speak as things I’m not rushing to do – the “shovel” variation I’m highlighting today is (hopefully) more palatable and something you’ll find use for in the weight-room.

HINT: you totally will.

Barbell Shovel Hold

 

Who Did I Steal It From: Kinda, sorta myself. I wrote about a similar exercise a few years ago – the shovel lift – but came across a quick write-up by Boston-based coach, Matthew Ibrahim, describing this variation…which I felt was brilliant.10

What Does It Do: First and foremost this is a great exercise to help train rotary stability. The asymmetrical – or offset – nature of this exercise makes it a perfect fit for those struggling with chronic back pain. One must “fight” to maintain a neutral and upright torso position. Not only will this target the more superficial or global musculature – glutes (you need to actively fire these bad boys), erectors, abdominals, traps, rhomboids, obliques – but also the deep, stabilizing musculature as well. Think: the “deeper” muscles like TvA, multifidi, etc.

Note: if you perform this exercise while simultaneously performing positional breathing (inhale with FULL exhale, dialing in on rib position) you’ll hammer those deep, stabilizing muscles).

Because the drill is performed in a more or less isometric fashion, it lends itself as a very user-friendly option that pretty much anyone can do.

As a corollary, even with quote-on-quote “healthy” individuals/athletes, it serves as a welcome way to train core stability and possibly as a way to increase full-body time under tension. To that end, it could serve as a nice way for some trainees to add muscle mass to their frame.

Can you dig it?

 

See what I did there?

Key Coaching Cues: I feel the thrilling (<— kidding) video above makes things self-explanatory. You load a barbell with anywhere from 10-45 lbs. (start conservative, it’s harder than it looks), un-rack, and hold.

Brace your abs, squeeze your glutes, flex your quads, and think about squeezing oranges in your armpits to add even more body tension. Hold for a 5-10s count, rack the barbell, rest for 5-10s, and repeat for a total of 3-5 “reps.” Then repeat the same process with the load on the other side.

Shoot for a total of 3-5 “rounds.”

I’ve been using this as a quick “finisher” with some of my clients/athletes and they love it.

CategoriesExercises You Should Be Doing

Exercises You Should Be Doing: Hollow Position Plate Rotation

Like many of you I have been watching the Rio Olympics and often picking my jaw up from off the floor witnessing the feats of power, speed, agility, and artistry that many of the athletes display.

Whether it’s watching Usain Bolt float to the finish line or shaking my head in disbelief as Katie Ledecky almost laps the competition during the finals, it’s impressive to watch and witness years of dedication and hard work culminate into a two-week span of giving a shit about sports I never knew existed.11

As is the case every four years, much of our attention (and jaw droppiness) is fixated on the seemingly physics defying feats all the gymnasts showcase.12

Simone Biles would be exhibit #1.

To put it bluntly, she is a superb athlete and is raising the bar to standards we’ve never seen before. However, to be fair, what gymnasts as a whole are able to do seems better suited for The Matrix than real life. It’s just, you know, Simone is a real-life Trinity.

There’s no way any of us mere mortals can emulate what they do. Right?

Right. You are correct. No one is impressed by your shirtless somersault.

You may be surprised, though, that one of the most traditional “introductory” movements that most gymnasts learn on day #1 is one of the best (and most underrated) core/abdominal exercises everyone can perform; and should perform. Even you.

It doesn’t require a ton of skill nor two easy payments of $19.99. All you need is your own body and some attention to detail.

The Hollow Body Hold

I wrote about the Hollow Body Hold (and how it can be used to help women get better at doing chin-ups/pull-ups) HERE. It’s a wonderful way to teach trainees what it means to attain full-body tension, as well as helping to drive home some context (on the floor) of what needs to happen if or when someone is ready to hang from a bar.

NOTE: I think you should totally read the entire article linked above, but I’ll post the video here too. But only because because I know most you have the attention span of that dog from the movie Up (and because I love you).

 

Hollow Hold = body tension. This is key. As Men’s Health fitness advisor, BJ Gaddour, notes:

“The hollow-body hold allows you to properly transfer force from your upper body to your lower body without any energy leaks. The stronger and more stable you are in this position, the more power you’ll have when squatting, throwing, pushing, pulling, jumping, hitting, kicking, or sprinting.”

For most, the regular ol, “vanilla” hollow hold will be more than enough. However, if you’re interested in upping the ante try this other variation:

Hollow Position Plate Rotation

 

Who Did I Steal It From: the happiest person on Earth, Jen Sinkler.

What Does It Do: makes you hate life takes all the benefits of the original hollow hold, but now adds the challenge of keeping the torso “engaged” while in the presence of movement.

Key Coaching Cues: begin by assuming the “v” position as with any standard hollow hold and lower to a position you’re able to maintain. Press feet/ankles together! While holding a pair of 2.5-5 lbs. plates you’ll rotate each in as large of an arc as you can handle – starting overhead – without deviating from position.

Of course, the contraindication here – in terms of total ROM – is whether or not one has ample shoulder flexion to begin with. Those with limited ROM can still perform this exercise, but will need to be aware of compensatory patterns (excessive forward head posture, losing lower back position on bench).

Assuming a green light, try to cue yourself “palms up” in both the top and bottom positions. This will make it a little more shoulder friendly (less narrowing of acromion space and help drive a little more scapular posterior tilt).

Much like Jen, I like to shoot for higher reps on this exercise – anywhere from 10-30 total repetitions – and to ensure each is performed in a controlled manner. I.e., once you enter “it looks like you’re having an epileptic seizure territory” you should stop there.

Give it a try and let me know what you think.

CategoriesExercises You Should Be Doing

Stuff To Read While You’re Pretending To Work: 8/5/16

I know, I know…I posted one of these earlier this week. I’m the jerk.

In fairness I normally post my “Stuff to Read” series on Fridays, but since I was taken off track the prior week and didn’t post one I made up for it on Monday. Besides, as this goes live my wife and I are en route to London to present our 2-day Strong Body-Strong Mind workshop.

32319360 - thames and london city

Copyright: sborisov / 123RF Stock Photo

We’re excited of course. Not only because we’re visiting London for the first time as a couple (I visited back in 2014 and Lisa studied abroad back in her college days), but also because it’s our first “go” with presenting our 2-day workshop (we did a 1-day workshop in Austin, TX back in June).

We’re expecting 30 or so fitness professionals from across the UK to come in and listen to myself speak to assessment, program design, coaching the “big 3,” and why Jason Bourne could kick James Bond’s ass and Lisa will bring more of a mindset/behavior change/creating autonomy & competency with clients vibe.

Keep your eyes and social media ears peeled, because I’m hoping to announce some Boston dates soon. Or, if you’re someone who’s interested in hosting Lisa and I…shoot me a message. We’re pretty cool to hang out with.

Strong Body-Strong Mind FACEBOOK

Why Having a Strong Pelvic Floor Isn’t Enough – Ann Wendel

A whole lotta “YES” to his article written by Ann Wendel of Girls Gone Strong. Incontinence is not something women should just “deal with” or “shrug off.”

Likewise, the adage of solely prescribing Kegel exercise to fix pelvic floor dysfunction is a thing of the past. The “fix,” in fact, is much more integrated…incorporating positional breathing drills, dedicated mobility work (in the right areas), and even progressive overload strength training.

Give this a read. It’s important stuff!

Strength Beyond Strength – Jaclyn Moran

A wonderful article written by Jaclyn Moran of War Horse Barbell Club (Philly in the house!) that will resonate with many women.

Stop comparing yourself to others. You do YOU.

This is 40 – Bret Contreras

Hubba, hubba, hubba.