Weekend Warrior 2019 Week 24
In early childhood we learn to crawl before we walk. After years of sitting and inactivity, we must retrain ourselves to crawl again. Start off with this progression to improve stability and core strength before moving onto advanced crawling variations. Once you get it down, increase the distance of your crawls! The Progression: Bird Dogs […]
Weekend Warrior 2019 Week 21
You are sitting in a gold mine folks. We have more posterior chain progressions to build on lasts weeks post. Assuming you have perfected your hip bridge variations from last week, it’s time to progress to the deadlift. The Progression: Box Hip Bridge Limited Range of Motion Kettlebell Deadlift Kettlebell Deadlift Barbell Deadlift Coaching Corner: […]
Weekend Warrior 2019 Week 20
Bridge variations are a great way to work the posterior chain (your hammy’s and booty) while keeping your back safe. Try out this bridge progression next time you hit the gym. Remember the golden rule… you must first master the the baseline movement pattern before moving onto the progression variation. The Progression: Hip Bridge Box […]
Weekend Warrior 2019 Week 19
Weekend Warrior Workout: Try and complete the entire complex without putting the weight down! Scale the difficulty by modifying the amount of reps/sets or distance between carries. – Double KB Squats –Front Rack Carry – Suitcase KB Deadlifts – Farmers Carry – Benefits: Let’s put it this way… it would be easier to list the benefits you don’t […]
Weekend Warrior 2019 Week 17
Having a strong core (through all planes of motion) is essential for injury prevention! This exercise progression involves both anti-extension (preventing the lower back from sagging down) and anti-rotation (not allowing the hips to rock) – combining these two will maximize difficulty. The Progression Knee plank Traditional plank Marching plank Plank with a reach Around […]
Weekend Warrior 2019 Week 16
Weekend Warrior Warm Up! Sometimes we need to take it down a notch and allow our body to recover (we can’t go full throttle all the time). The primary purpose for a warm up is to aid with injury prevention. Remember, in a quality warm up you never know when the warm up ends and the […]
Grilled Soy-Ginger Ahi Tuna
Switch things up with some protein packed tuna steak. Tuna steak is a great option for someone who may have a textural issue with fish. It can be on the drier side resembling actual steak! This would be a wonderful post workout meal paired with some brown rice ramen and veggies! Prep Time: 20 minutes Cook […]
Mexican Chicken, Sweet Potato and Black Bean Skillet
This is the perfect one-pan recipe for your next Mexican inspired meal! Most of the ingredient list can be found in your pantry to keep things simple for you – as always 🙂 Prep Time: 15 Minutes Total Time: 25 Minutes Ingredients: 2 teaspoons olive oil 1 pound boneless skinless chicken breasts, cut into […]
Weekend Warrior 2019 Week 13
This Weekend Warrior video is starring one of our members named Ed – he has been on fire since day one! This workout is a perfect “go-to” workout to have on the back burner for when you need it. Great for travel and it nails down all fundamental movement patterns while keeping things simple! The […]
Weekend Warrior 2019 Week 9
Here is a quick kettlebell complex for you to try! A complex is when you complete different exercises without ever putting the weight down. Complexes are a great way to improve strength and burn a ton of calories in a short amount of time. When you start sweating and drip body fat like grease off […]
