Archive for category: Blog

 

When you are new to exercise a simple dynamic warm-up is enough to get the job done to prepare your body to lift.

But, as you get stronger you need a little more time spent on grooving the movement pattern for your big lifts (deadlifts, squats, presses).

This is accomplished through a technique known as Pre-Activation.

It works like this.

Do a stretch, warm-up up with some light variations of the movement, and then do an explosive variation of the movement.

For example is you are going to Deadlift you would do the following:

• Standing Toe Touch Stretch – Kettlebell Deadlift
• Broad Jump
• Light Barbell Deadlift

For a Squat:

• Squat Pry Stretch
• Goblet Squat
• Jump Squat
• Light Barbell Squat

For a Press:

• TRX Chest Stretch
• Push Ups
• MB Chest Throw
• Light Barbell Press

Doing this before your big lifts turns on the nervous system and gets the body ready to lift heavy weight much better than just jumping in.

Give it a try!

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https://pittsburghnorthfitness.lpages.co/30-day-kickstart/

 

Weekend Warrior Workout…

The Sandbag is one of our favorite tools at PNF. Why? Because is provides a load that is unbalanced and shifts, forcing your body to adjust as the weight moves. Pretty much just like everyday activities.

This week we bring you a complex using only the Sandbag.

Here is how it works:

Clean Squat – 8 Reps

Single Leg RDL with Row – 8 Reps each

Overhead Press – 8 Reps

Shouldering – 8 Reps each

• Rest 90-120 seconds, repeat for 4 rounds

Enjoy!

Give fitness a try with our 30-Day Personal Training Experience for only $97!

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After a long day of sitting do this one stretch to loosen up, reduce stiffness, and improve posture.

We all sit too much, whether it is at our desks, in the car, on a plane, or relaxing on the couch. Spending a large part of the day sitting inevitably results in our body’s posture getting slump and slouched. This posture leads to a stiff and achy body.

Fix it with the “Half-Kneeling Prisoner Hip Flexor Stretch”

If you would like more help with your fitness and the professional guidance get started TODAY with our 30-Day Personal Training Experience!! Click here for more info.

Some days all we have time for is a quick workout, so this week we have put together a quick 15-minute kettlebell circuit.

What you need:

• 1 Kettlebell (8-24 kilograms, depending on fitness level)

How to do it:

• As with any workout take a few minutes to foam roll and warm-up before starting.
• Do 30 seconds of swings on the right.
• Followed by 30 seconds of overhead presses on the right.
• Repeat on the left.
• Then hold a goblet squat for 30 seconds.
• Rest 30-60 seconds and repeat 3-4 times.

Enjoy!

If you would like more help with your fitness and the professional guidance get started TODAY with our 30-Day Personal Training Experience for only $97!! Click here for more info.

Foam Roll Before Your Workout

Taking a few minutes to foam roll before your workout will help loosen up the muscles, break up scare tissue and adhesions from pass injuries, and give you better movement in your workout.

This all helps to keep our bodies healthy and injury free.

If you would like more help with your fitness and the professional guidance of a coach get started TODAY with our 30-Day Personal Training Membership at the link below…

https://pittsburghnorthfitness.lpages.co/30-day-kickstart/