Barbell Front Squat

Barbell Front Squat

What It Works:

Quads, Hips, Hamstrings, Knee Dominant Movement Pattern

 

How To Do It:

Grab the bar in the rack with the fingers, not deep in the hand, and position bar on the top of anterior deltoids/top of chest, and rotate elbows forward so that upper arm is horizontal to the floor. Step out from rack. Take a slightly wider than hip width stance with the toes slightly flared out. Push hips back and lower into a squat. Press through heels and entire foot and return to starting position. Lock out glutes at the top. Do not let butt wink at the bottom or upper body pancake over at the bottom.

 

Progressions:

  • 2 KB Front Squat
  • Barbell Back Squat

Regressions:

  • KB Goblet Squat
  • Bodyweight Squat

Slider Body Saw

Slider Body Saw

What It Works:

Core anti-flexion

How To Do It:

Start in a Front Plank position with toes on a set of sliders. Push your body back sliding about 6 inches, then slide/pull yourself back to the starting position. Maintain a flat back and neutral spine position. Do not allow the hips to lift up or sag down.

Progressions:

  • Tall Plank Slider Body Saw
  • Single Leg Slider Body Saw
  • TRX Fall Out

Regressions:

  • Front Plank
  • SB Roll Out
  • Front Plank with Hip Extension

 

Sandbag Hold Single Leg Hip Bridge

What It Works:

Glutes, core stability through anti-rotation and anti-lumbar extension, shoulder stability.

How To Do It:

Start by laying on your back with one leg straight and the other bent, lift the toe of the bend leg off the ground. Grab the sandbag by the ends and lift overhead pulling the bag apart, hold bag there. Drive the heel of the bent leg into the floor and lift your body off the floor. Do not allow the lower back to arch, maintain neutral low back position and pelvic tilt. Return to floor and repeat for reps.

Progressions:

  • Single Leg Hip Bridge Marching
  • Sandbag Single Leg Hip Bridge Marching
  • Reverse Lunge

Regressions:

  • Single Leg Hip Bridge
  • Active Lock Single Leg Hip Bridge
  • Double Leg Hip Bridge

8 Exercises For An AWESOME Core!!

Give these 8 exercises a try to build a strong core.

 

For more information on fitness coaching check us out here:

https://pittsburghnorthfitness.leadpages.co/12-week-professional-weight-loss-guidance-program/

 

 

One Awesome Workout You Can Do Anywhere

Get your week started with this awesome bodyweight workout. No equipment necessary.

  1. Bodyweight Speed Squat
  2. Push-Up
  3. Reverse Lunge

*Reps = 10-1 (10 reps round one, nine reps round two, eight reps round three, and so on down                    to one.)

4. 15 Jumping Jacks after each round

 

Have a great week!

 

If you’d like more information about fitness coaching click here:

https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/

Weekend Countdown Workout

Weekend Countdown Workout

Kickoff the weekend with this quick countdown workout.

Round #1 – Perform 10 push-ups and 10 swings, then 9 and 9, and 8 and 8, and so on down to 1.

Push Ups
Kettlebell Swing

Round #2 – Perform 10 push-ups and 10 swings, then 9 and 9, and 8 and 8, and so on down to 1.

TRX Rows
Lateral Lunge

If you want more information about fitness coaching click here:
https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/

1 Kettlebell, 1 Awesome Workout

1 Kettlebell, 1 Awesome Workout

Need a quick and efficient workout. Grab a kettlebell and get started.

Kettlebell Swing – 15 reps
Renegade Row – 10 reps each arm
Goblet Squat – 10 reps
Kettlebell Windmill – 5 reps each
Overhead Press – 10 reps each arm
Rest 1-2 Minutes

Perform each movement. Then rest after completing all four. Repeat for five rounds.

Get started with a coach who will guide you each step of the way today!
https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/

Exercise of the Week – Kettlebell Windmill

Exercise of the Week – Kettlebell Windmill

Strengthen the core, shoulders, and hips with this weeks exercise of the week, the kettlebell windmill.

How to do it:
Grab a kettlebell in your right hand and press it overhead. Keeping your eyes focused on the kettlebell, hinge your hips back and to the right. Keeping both knees slightly flexed with the left leg and foot rotated out, slide your left hand down the inside of your left leg until your hand reach the floor. Then stand back up tall. Repeat for 5 reps and then move to the opposite side.

Keep your workouts fresh and exciting with a coach. Get started today with our 21-Day Shape Up Challenge here:
https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/

Exercise of the Week – Kettlebell Swing

Build a lean, toned, tight, sexy body with the Kettlebell Swing.

How to do it:
Place a kettlebell on the ground about 2 feet in front of you. Hinge at the hips and grab the kettlebell. Snap the kettlebell back through your legs, like it was a football. Then, powerfully snap your hips back forward to lift the kettlebell using your hips to return to a standing position. Guide the kettlebell back down through your legs, thinking of catching it with your hips, and repeat for your next reps. Always keep your hands close to your body when the kettlebell is back between your legs, and always keep your back flat.

Try 20 Swings on the minute for short 10 minute workout. Simply set a timer to beep every minute. On the beep do 20 reps, then rest until the next beep.

Why it works:
The Kettlebell Swing targets the hips, lower and upper back, and will give you a nice backside.

To get started on your fitness journey and have a coach guide you every step of the way, click here:
https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/

Exercise of the Week – Kettlebell Overhead Press

Exercise of the Week – Kettlebell Overhead Press

Increase your upper body strength with the Kettlebell Overhead Press.

How to do it:
Grab a kettlebell and clean it to your shoulder. Stand with feet hip width apart. Press overhead without arching back. Pulling the kettlebell back down into your body under control and keep your butt tight. Repeat for 8-12 reps, then do the other side.

What it targets:
Shoulders, Arms, and Core.

To get started on your fitness journey and have a coach guide you every step of the way, click here:
https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/