Suspension Training Series || Core Variations

#fitness #sport #LungeVariations

These exercises are advanced movements guaranteed to challenge the core. They should all be done slow and controlled, ensuring you maintain a neutral spine and bracing through the core.

  1. Prone Knee Tucks
  2. Mountain Climbers
  3. Prone Pikes

LungeVariations #SupportedLunges #OpenPalms #DriveUp #SingleLegLunges #StrapAssisted #RaisedHeels #TailboneUp #HipsGlidingBack #fitness #sport

Check out our official website at:

https://functionaltraininginstitute.com

Exercise to Experience: Group Fitness Experience Specialist – Course Introduction

#fitness #sport #LungeVariations

OFFERING INNOVATIVE TRAINING FOR NEXT LEVEL INSTRUCTORS
Our GFS course integrates research and science with entertainment. This is the winning combination to transform your classes, studios and facilities.

Find out more: https://functionaltraininginstitute.com/

LungeVariations #SupportedLunges #OpenPalms #DriveUp #SingleLegLunges #StrapAssisted #RaisedHeels #TailboneUp #HipsGlidingBack #fitness #sport

Suspension Training Series || Lunge Variations

#fitness #sport #LungeVariations

LUNGE VARIATIONS

  1. Supported Lunges
    With open palms, push down on the handles as you drive up through the heel.
  2. Supported Curtsey Lunges
    With open palms, push down on the handles as you drive up through the heel.
  3. Suspended Lunge
    Focus on driving up through the heel and keeping knees in line with 3rd toe.
  4. Sprinter Lunges
    Tuck suspension straps under armpits & stay on the toes of the front foot.
    Take a large step back and drive up strongly through foot as you drive the back knee forward.

LungeVariations #SupportedLunges #OpenPalms #DriveUp #SingleLegLunges #StrapAssisted #RaisedHeels #TailboneUp #HipsGlidingBack #fitness #sport

Check out our official website at:

https://functionaltraininginstitute.com

Squat Variations || Suspension Training Series

FrontSquat #SquatVariations #DriveUp

SQUAT VARIATIONS

  1. Supported Squats

With open palms, push down on the handles as you drive up through the squat.

  1. Single-Leg Squats

Use the straps to assist balance and depth of your squat.

  1. Supported Pistol Squats

Use the straps to assist balance and depth of your squat.

  1. Supported Front Squat

Keep heels raised off the floor
As you squat, aim to draw tailbone up spine as the hips glide back toward the heels.

SquatVariations #SupportedSquats #OpenPalms #DriveUp #SingleLegSquats #StrapAssisted #PistolSquats #FrontSquat #RaisedHeels #TailboneUp #HipsGlidingBack

Check out our official website at: https://functionaltraininginstitute.com/

Supercharge your 90/90 stretch?

The 90/90 stretch is a common exercise to help clients improve hip mobility. But once you’ve achieved movement and ROM, what comes next? In the Stretch Yourself Strong system, we look to improve the brains ability to integrate these patterns, as well as create strength and permanent change through muscle fibre adaptations.

In this quick video, you can see an example of a variable isometric, with some added load using a weight overhead.

If you want to find out more about these strategies, make sure you join us for the FREE online workshop, February 9.

Check out our official website at:

https://functionaltraininginstitute.com

Single-arm Pull Up Progressions || Suspension Training Series

Test your unilateral strength with these bodyweight pull variations:

  1. Single-Arm Pull Up
  • ‘Close the gap’ between hips and ribs to keep core active and avoid rotation in the torso.
  1. Single-Arm Single-Leg Pull Ups
  • Keep a straight line from your bent knee to your shoulders
  • Avoid any rotation in the torso.
  1. Rotation Pull Ups
  • ‘bow and arrow’ arms – draw elbows back
  • Rotate from the ribs up only
  1. Kettlebell Rotation Pull Ups
  • draw elbows back
  • rotate from the ribs up only.

Check out our official website at:

https://functionaltraininginstitute.com

Push Progression || Suspension Training Series

PUSH PROGRESSIONS

From foundational strength to advanced variations – try these to challenge your bodyweight push patterns:

  1. Push Ups
  • ‘Close the gap’ between hips and ribs to ensure a strong core.
  • Step the feet back to progress difficulty.
  1. Single-Leg Push Ups
  • ‘Close the gap’ between hips and ribs to keep core active and avoid rotation in the torso.

3 Push Up + Overhead Raise

  • The further you raise your arms, the harder the challenge becomes on your core.
  • Keep a straight line from feet to shoulders.
  1. Advanced Push Up: Feet Suspended
  • ‘Close the gap’ between hips and ribs to ensure a strong core.

Check out our official website at:

https://functionaltraininginstitute.com

Have Clients Struggling to Prevent Lumbar Hyperextending?

GluteActivation #SpineHealth #functionaltraining

A common issue many face is trying to contract the glutes but without proper hip control end up overextending the spine instead.

Add and squeeze a foam roller between a knee and the same elbow, this prevents the ribs from flaring and the hips from tilting so the glute max is in an advantaged position to be contracted.

Check out our official website at:

https://functionaltraininginstitute.com

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