Exercise Breakdown: Glute Bridge Marching

This is a great exercise I've used with runner's who have issues with keeping their hips steading during their runs. 

It's an isometric exercise with a large core stabilization component built into it. You're rock solid if you can do this and make it look as if you still have two feet on the floor. 

HOW TO:

• Lie supine with your feet hip width apart with your knees bent. 
• Bridge up squeezing your glutes.
• Now without letting your hips drop, pick one foot up off the floor. 
• Put it down and repeat in an alternating fashion for reps. 

This is also a great exercise when lightly loaded for individuals seeking more glute hypertrophy. 

Exercise Breakdown: Long Lever RKC Plank

The RKC Plank (Russian Kettlebell Certificafion)

A traditional plank does a poor job of activating the core musculature. I believe it is a great exercise when first learning how to properly engage and create tension through the body but after a solid minute, it really does little for actual core stabilization. 

The RKC plank is a fantastic exercise I learned years ago and have been using it for both core work and teaching full body tension. From a more practical standpoint it is a concept which is important for any lifter trying to improve overall strength during most multi-joint lifts.

I also know that compared to a traditional plank, extending the lever (moving your arms forward and way from the body) and getting posterior pelvic tilt  (turning the hips so your lower back is a bit rounded as opposed to arching) has significantly greater rectus and transverse abdomonis activation*. (Study via Bret Contras and Brad Schoenfield)

So why not combine the concepts!

HOW TO:

• Arms are more narrow than your shoulders and above your head.
• Posterior pelvic tilt the hips.
• Squeeze the glutes and quads.
• Without moving an inch, create tension like you're attempting to bring your arms and legs toward the middle. For those who know the term "piking" thats what you're attempting to do.
• The final detail is in the breathing. Be sure to take deep breaths in through the nose and forcefully exhale through the mouth. I like the cue: Imagine like you're blowing out a candle using a straw. 

This move is more intermediate-advanced movement so I wouldn't throw this at a beginner. 

The amount of tension you're looking for will be no more than 10-15 seconds, if that.

If can hold it longer, you need to turn the intensity dial up to 11. 

Fit Pros: Quit Being the Personal Trainer from 2007

"Man Instagram is stupid!"

"Only kids use snapchat!"

"Ain't nobody watching your videos!"

"Social media is a waste of time"

These are things I hear from the same people who still work, market and train their clients like it's the year 2007 instead of 2017. 

I get an advantage by working in a shared space where I get to observe various styles and philosophies that run the gamut. This allows me to see, in my opinion, what works and what doesn't. There are very few secrets in our building as a quick google search will show you what each person is up to. 

Are they running google adwords? Yelp ads? Groupon? Thumbtack? Facebook ads?

You then take notice of:
Did they increase business?
Did said clients stick around past the introductory period? 

Some trainers are able to bring in people, presumably either free or at a really discounted rate, but after one month I never see these individuals again. This leads to the biggest take-home as a professional.

Success leaves clues

You have two ears, two eyes, and one mouth. Use them in that order

The biggest learning opportunity is right in front of you. You can always peruse the internet but there's nothing better than to watch a live case study. I would not listen to a professional who isn't successfully retaining clients. I will however observe them.

Some professionals teeter right on the line of success and failure, I did for a long time. What are they doing well that I might not be. You should always be looking around for an opportunity to grow as a person and professional.

Exercise Breakdown: Do Your First Chin-Up

Most people know that chin ups and pull ups are one of the best exercises for the upper body including but not limited to:

• Building stronger lats, traps, shoulders and arms.
• Demonstrating proper balance around the shoulder blade, if you perform them correctly
• Creating strong shoulder stabilizer
• Balancing out the numerous pressing motions in most workout programs (unless it's my program, you'll be doing pulls in one form or another every workout)

From a technical standpoint it really should be called chest ups. This means that you aren't barely clearing your chin over the bar, rather bringing your chest to the bar which ensures you're getting proper scapular depression and retraction.

HOW TO (there are many ways to get up there, this is how I like to teach the move)

1. Pull patterning w/squat

Aside from not having the strength to pull yourself up to the top of the bar, most have zero clue how to create full body tension. This is noticeable when watching someone who can sort of do 2-3 reps but swing around A LOT.

This is why using a pull-up assist machine doesn't quite help overcome the stabilization you'll need once you jump onto a free standing bar. Not to mention most of these machines are built very poorly with the hand spacing being very off. 

This drill allows the lifter to learn the movement correctly, engage the proper muscles (as much as they can) while also focusing on maintaining a tight core the entire time. 

I would combine this with Chest supported DB Rows. This will allow you to initially start properly engaging the correct muscles in a safe manner. 

2. Inverted Rows

The next exercise I like to progress people to is the inverted row. We usually stay with this until the person can comfortably perform a set of 8 reps with their body underneath the anchor point of the suspension trainer or barbell. 

I love the inverted row and will start here for those with some established pulling strength in place. It adjusts very easily and allows for quick change by either stepping back or moving forward. 

I would combine this with the pull up + single leg patterning. 

By lowering the amount of stability and help the legs give with only one foot on the floor it gets harder without actually changing much else.  Here we continue to work on stability during the pull up while increasing both the strain on the upper body and need for body control. 

3. Kneeling Pull-up

I would then move them to a suspension trainer or smith machine they can go from a tall kneeling position into a pull up. This is fantastic since you'll have your legs still on the floor for help but they won't be fully engaged given the positioning of the body here. 

This is a great drill for really turning up the tension needed for all vertical pulling. 

This can also be used in conjunction with Negatives and isometric holds from the bar. 

4. Band Assist Pull-Ups

The final progression is to use a superband and perform them hanging from a bar. 

Here's a video I created outlining some of the mistakes I see such as putting an unprepared client in a heavy band and watching them practically swing into the other end of the rack. 

There's no predetermined amount of time any one person will spend with each of these movements. What's most important is finding what works the best for you and hammering that as hard as possible working towards overloading the muscles. Be patient and in time you'll be flying up and down that pull-up bar. 

Exercise Breakdown: Proper Shoulder Blade Motion During Rows

If you've followed me for any extended period of time you'll know one of my favorite yet easily butchered exercises are ROWS!!!

One thing that I continue to see is the idea of "STAYING PACKED" as opposed to allowing for free motion of the shoulder blade. The shoulder blade needs to be able to move freely on the rib cage to maintain positioning of the ball in the socket.

See if you keep the shoulder blade packed (squeezed hard down and back) then you create a lot of torque going across the glenohumeral joint. To put it into plain English: the more you stress out that part of your shoulder, the greater the chances you will create some sort of impingement. By not allowing the scapula to move, you create a lat dominant style row (I.E: imbalanced movement).

This is in contrast to proper movement during a row where you're allowing protraction of the scapula and retraction when pulling your arm back. It all comes down to this:

When your arm moves forward, so should your shoulder blade. When your arm moves back , your shoulder blade should move back. This concept applies to pull ups as well.