"You shouldn't let your knees go over your toes." A common fitness belief that has been around for ages. It's easy to be inundated with conflicting information on all topics with the access to an infinite amount of information. Common beliefs are usually rooted in some truth that has morphed over time where the nuanced [...]
The most common ways to progress an exercise are through changing sets, reps and load. In most programs, those can often become the only means of progression despite the flexibility to adjust other factors. Let's dive into 3 other ways we can drive progression Tempo Tempo refers to the duration of the eccentric, isometric and [...]
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 [...]
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 [...]
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 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 [...]
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 [...]
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, [...]
Therapeutic Fascial Mobility (TFM) is a tool we can use as trainers to impact the state of a client's nervous system, improve flexibility and add an extra level of service to our client's sessions. Therapeutic Fascial Mobility is a practice of assisted stretching that focuses on stretching fascial nets instead of isolated muscle groups. We [...]
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 [...]
