#fitnesstiptuesday#birddog#yoga One of my favorite exercises to prepare the core for any of the heavy saggital plane lifts (squats, deadlifts, and other triple extension variations) is the bird dog pose. This isometric hold enforces core stability, activates the TVA and ejector spinae, two of the primary core groups involved in such movements, and helps ensure proper abdominal engagement to protect the lumbar spine. Before any heavy lift, do 5-10 reps of this exercise on each side (with a ten second hold) to endorse proper technique and protect your back! Focus on breathing properly while retaining intraabdominal pressure, reach far forward with the hand opposite your active foot, and squeeze your glutes to solidify your balance and complete the pose. The end result should appear something like the above picture. Note that my left leg forms a right angle with the floor and my left quad is at a right angle to my extended right leg. My based knee is directly beneath my hips, which are squared with the floor, not off-kilter. My based right hand is directly under and aligned with my shoulder, forming another right angle with my extended left arm. Simply put, left knee down, right leg extended. Simultaneously, right hand down, left arm extended. Engage core to steady self. See core engagement benefits. This is also a great isometric an exercise or part of any functional yoga sequence. Besides it's value for bracing the core, it helps sponsor gluteal engagement and can help open up the shoulders! Happy Tuesday, guys!!! Keep on grinding!!! And when in doubt...just breathe 😃 -Steve #fitnesstips#fitness#deadlifts#squats#lifts#balance#strength#coach#fitness#instagood#photooftheday#wod#fitstagram#personaltrainer#lifestyle#exercise#core#athlete#dowhatyoulove#groweveryday#followme#philly#delco#chesco#media#exton#drexelhill
I’m in love with the skiing machine at @fit36fitness. Today was Pulse36 day (one of the 3 rotating #hiit classes) and the SkiErg was the perfect alternative for my knee injury. Have you tried it?! 🏋️♀️🏋️♀️🏋️♀️ If you’re interested in FIT36FITNESS, come workout with @modhippiehabits and me at the @fit36highlands Tuesday 8:30am class. Your first week is free!!!
🎉Happy Birthday @nellysofunny 🎉 To the person that has been my friend for as long as I could remember, thank you for the years of friendship. Watching you grow into the woman you are becoming and diving into your craft is so inspirational. Can’t wait to see what this year will bring you and the barriers you will break!