Fit Tip Friday:
Don’t be afraid to challenge yourself to bring up your weak points.
For me, my weak point has always been my legs. My struggle has been based around defining the separation between my hamstrings,quads, and bringing in a deep quad sweep.
If your struggle is similar to mine, try this Side Hack Split Squat. It targets the side sweep of the quadriceps area and will help to develop separation between your quads and hamstrings. It also hits the gluteus medius and minimus at the same time.
Exercise of the Day: If you’re looking to get deeper Lat activation, outside of doing the conventional pull-up and lat pull down, give this exercise I try.
It allows for more lumber flexion plus isolation, while targeting the Lat insertion below the ribs. Give it a try‼️
Exercise of the Day: Kettlebell Side Bends
Target your obliques with this exercise.
I prefer this variation, in comparison to the traditional standing dumbbell side bend.
I feel you get a deeper pull and constant tension in your oblique area.
Give it a try‼️
Exercise of the Day: Banded Jump Squats
My main concern when training my athletes, is to make sure we develop power, strength, and explosiveness in their lower body.
One of many ways you can implement this into your athlete’s program, is through Banded Squat Jumps.
They’re easy to perform, reduces any chance of injury, and is a great way to build technique.
Fit Tip Friday: 4 Benefits of the Barbell Hack Squat:
1. Places ample tension on the entire lower body including the quads, glutes, and hamstrings
2. Reinforces proper hip hinge mechanics throughout
3. Ingrains the idea of loading through the hips and heels rather than shifting anteriorly towards your knees and toes
4. Reinforces proper postural mechanics and spinal alignment due to the strict and rigid body positioning
Progress Post Of The Week:
Goes to my love Vanity.
I placed Vee on my online program since we currently live in different cities.
We started this journey off at 190lbs and are now sitting at 160lbs, equating to a current loss of 30lbs.
So proud of you!
For info on my online program, click the link in the bio, and fill out an inquiry‼️
Fit Tip Friday: The Importance of Balance for Hitting.
A well-balanced batting stance gives the batter a solid attack foundation. Balance allows the batter to be relaxed and feel confident in their ability to hit any pitch. Proper balance keeps the head still and allows the batter to see the ball more clearly.
Drill- Balance Beam w/Bosu Balls
This drill reinforces muscle memory and helps the player through all phases of the hitting cycle. It allows the athlete to develop a stronger stance, stride, and swing.
Last nights training session w/ @destiny_1713.
This exercise requires explosiveness, power, lateral movements, strength, and balance all at once. Making it a great addition to your athlete’s programming.
Dynamic Balance Training: What are the benefits?
1. . Dynamic balance training is an effective way to strengthen and tone the obliques and the muscles of the hips, thighs, glutes and low back.
2. Having good dynamic balance can help improve your coordination and ability to react to sudden changes of direction, both of which can help reduce the risk of an accidental fall.
3. Dynamic balance exercises can be used as low-intensity recovery exercises between sets of high-intensity interval training or as a low-intensity bodyweight workout to help promote recovery the day after a challenging training session.
Sharing one of my favorite glute, strength, power, and speed development exercises.
The Hip Thrust.
The Hip Thrust is a glute exercise designed to improve your strength, speed and power by teaching optimal hip extension. If your glutes are underdeveloped, your speed, power and strength will all be compromised.
Try adding these into your program.
Exercise of the Day: Farmer’s Walk
The Farmer's Walk activates nearly every muscle group. The core braces and stabilizes the entire body. Grip strength in the hands, wrists and forearms is a necessity. The upper back works to keep the shoulders and chest from sagging. The legs propel the walk, and the cardiovascular system is engaged throughout the entirety of the movement. As a result, your entire body is put to work burning fat and creating lean muscle.
Drill of the Day: Isometric Band Drill for Throwing Arm Strength - Isometric exercises with resistance bands can build functional strength in a athlete’s throwing arm without adding unnecessary bulk. Creatively using the bands will also allow your athletes to mimic various aspects of the throw and develop the muscles needed for each stage.
Note: As with any training program, it's important not to overdevelop one arm or muscle group, within your athletes. Although the athlete only throws with their dominant arm, athletes should work both arms equally. This will prevent imbalances and lower their risk of injury.
Progress Post of the Week: Goes to my athlete Jan‼️ Jan started training with me during the Summer, weighing 193lbs, and is currently sitting at 163lbs.
For a total loss of 30lbs.
By stripping the weight off, his speed, strength, power, and agility has developed tremendously.
He’s such a hard worker, and I’m so proud of his progress.
Exercises of the Day:
1. Front Hack Squat- Place your feet at the top of the platform, with your toes pointing outwardly, be sure your knees are going out over your toes (taking pressure off of your knees). Drop your butt down towards the platform, driving back up. Activating your quads, and glutes.
2a. Slow Sled Push- Plant your toes firmly into the turf, keeping your heels up. Push the sled at a slow and steady pace. This will activate your glutes, quads, and hamstrings.
2b. Sled Push Drive- Driving your toes into the turf, pushing the sled at a faster pace; this will push your glutes, hamstrings, and quads into overdrive. While also bringing up your heart rate.