Posts in Exercise Library
Step Knee
 

THINGS NEEDED:

  • 2 dumbbells

  • 1 step or box

Choose one foot to start on top of your box or step. Leave the foot on top until all reps are completed, then switch feet.

Step up on to the box, while balancing on the planted foot bring the opposite knee up as high as you can, then return the high knee foot to the ground.

  • Keep shoulders back and chest up

 
 
 
Bicep Medley
 

THINGS NEEDED:

  • Two dumbbells

  • One Adjustable bench

Position 1- standing rotating grip bicep curls x6 reps

Position 2- incline supine hammer grip curls x12 reps (note- keep elbows in place, curl db’s to arm pit)

Position 3- prone incline bench underhand grip curls x14 reps

 
 
 
Glute Mead Circles
 

Glute Mead Circles are one of the best exercises that targets that small Glute muscle that you can see in the image below. Working the smaller muscles pays dividend in the long haul of healthy living.

Getting started:

  1. Lying on side, body straight with hips stacked on top of each other.

  2. Lift top leg up and over an imaginary wall, bend the knee, then return the leg back to its original position. Complete 10 reps

  3. Bend the top leg towards chest, extend the leg outward then lift the straight leg up and over the imaginary wall and return to original position. Complete 10 reps.

 
 
glute2.jpg
 
 
 
HANG CLEAN
 

The Hang Clean is a full body, functional movement we like to use to increase strength in both our lower body as well as our upper body and back. There are many variations of this movement but before you get into the big stuff learn how to clean properly with this video.

Key points:

  • Feet shoulder width apart with toes facing forward

  • Over hand grip, outside of the the shoulders

  • Maintain a flat back throughout the movement

  • Shrug the shoulders and thrust the bar upward

  • Bend the elbows and break the wrists to get under the bar

  • Stand up from the squat and repeat

 
 
 
pelvic thrust

WEIGHTED HIP THRUST

 

Use a thick mat or pad to protect your hips from the weight of the bar. Place bar on your lap and shoulders on a platform or bench. Thrust at the hips to pull the bar up off of the ground and squeeze the glutes at the top of the bridge.
* Keep core tight
* Pull the feet in towards the glutes
* Keep shoulders on the bench

 
 
 
GYM PUMP
 

The Traveling Professional's Arm Workout

A powerful arm workout that will hit every visible muscle, providing you with that quick pump for when you're on the road and still need to look and feel your most confident.

Kevin striking a flex outside of Fitness Park, Lyon France after the gym pump arm workout.

You've been working hard to maintain a consistent training regimen, and your nutrition has been... good enough. You're happy with the way you feel and look, but know that once business travel season starts back up in the fall you're likely to regress in your goals. Traveling is the best time to stick to a workout regimen, not only to continue progressing toward your goals, but also to stay confident and performing at your best under high stress. And at the end of the day, feeling and looking your best will always help you to perform at your best. 


Confidence isn’t walking into a room with your nose in the air, and thinking you are better than everyone else, It’s walking into a room and not having to compare yourself in the first place.

I do not travel regularly for work, so when I was backpacking around Europe I took an opportunity to throw together a great arm pump workout that I know many of my clients will benefit from. I hope you can work this routine into your away-from-home-gym workouts this travel season. Everything listed here should be adaptable to any hotel gym, but don't act like there are no accessible gyms in the area you are visiting. If your hotel does not have a suitable gym, take it upon yourself to find a nearby facility that can serve you well during your stay. 

The Workout: Horrizontal Unloading = Do every rep and every set of each exercise before moving onto the next exercise. This is a great way to train for Hypertrophy (Muscle Growth).

1. Incline DB Chest Press (Dumbbells or Barbell) - 3x12

2. Seated Low Row (Machine or Cable) - 3x12

3. Standing Lateral Shoulder Raise (Dumbbells) - 4x(20,15,15,12)

4. Seated Shoulder Press (Dumbbells, Barbell or Bands) - 4x(15,12,12,10)

5. Wide Grip Pull-up - 50x(as many sets as it takes)

6. Chest Dips - 4x10

7. Close Grip Pull-up - 5x10

 
trx euro
 

FORM & FUNCTION: A BACKPACKER'S SAVING-GRACE

My partner Isacc and I recently came off of a 30 day backpacking adventure across most of Western Europe. While we did land in more than a couple major cities, we still had to carry 40-55 pounds on our person at any given time - usually only when walking 8-12 miles, of course. We found out quickly how easy it is to fall into some really bad form habits that can destroy your body, while doing something we all assume to be so good for us - backpacking.

 
 

We were relaxing in front of the Eiffel tower one afternoon after a leisurely picnic when I noticed how hard it was to simply sit upright with no back support. I realized that both of our chest and shoulder muscles were hunching forward because of the constant tension our backpack straps were putting on them by pulling back and down from our shoulders. I mentioned this to Isacc, and he pointed out that his hips were extra tight as well, which also made relaxing in the grass more uncomfortable than we liked. Being the ever-entheusiastic trainer I am, and knowing I had just the tool in my day pack to counter these poor form developments, I pulled out my straps and threw together this quick TRX Circuit that we each repeated 3-4 times every other day or so. In under a week, we both noticed huge improvements in our back and hips. Even carrying the bags became easier, allowing us to breath more fully and in turn hike for longer periods without rest. We also noticed how much nicer and easier it was to simply sit upright with or without a chair to support us. 

 
 

Do this workout every other day anytime you are on a multi day hike, or simply as an end of the day supplament to your day hike. Your body will thank you! Then you can thank us by dropping a message about your experience. We LOVE backpacking stories. Enjoy!

 
 

First, warm up your body by doing some light cardiovascular movements (jumping jacks, mountain climbers, light jog etc.), for about 4-5 minutes. Then do this workout in the order performed in the video. Do 10 repetitions of each exercise back to back before resting one minute and repeating the circuit 2-3 more times. 

 
 
 
stiff rdl's

STIFF LEG DEADLIFT (RDL)

 

THIS IS DIFFERENT THAN A TRADITIONAL DEADLIFT (watch closely)
The only thing that separates the stiff RDL from the traditional is in the knees. If you are looking to destroy your hamstrings in one move.....well this is it.

* Choose a close stance with the feet and an overhand underhand grip at the bar.
* Keeping the bar close to the shins start to hinge at the hips (see our hinge video).
* Keep back flat and chin tucked to the chest to maintain good posture.
* Keep knees straight or with a soft bend. The point is to get as straight as possible for maximum hamstring stretch.

 
 
 
low back

SWISS BALL BACK EXTENSION

 

This is a great exercise for home if you have a swiss ball!

Muscles used: Erector Spinea, Glutes, and Hamstrings.

* Place the ball in a place that you can support your feet like in front of a wall.
* Lay down on top of the ball placing your belly button directly on top of the swiss ball.
* Begin to crunch your body towards the floor and slowly extend your body upward and pause and the top.