Tag Archives: Weight training

The Squat: Should Your Knees Travel Past the Toes?

Should the knees migrate past the toes when performing a squat? I posted this question on downloadsocial media, and the immediate response by most was “No!”. I expected this answer from most everyone, from novice to advanced lifters. To you, I happily say, you’re wrong! The debate on proper squat mechanics will never die, but I am going to steal a line from Randy B., an athletic training, and performance enhancement peer, who answered my question: “Absolutely, [the knees] should [go past the toes]. Don’t believe urban legends or follow sports med sacred cows!” I couldn’t have said this any better! Randy is spot on. This urban legend could lead to injury. The purpose of this blog is to shed some light on the debate and provide the rationale for proper squat technique.

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12 Booty Exercises to Improve the Back Side

 The glutes (not counting the core) are the single most important muscle group for athletic performance and injury prevention. 

Booty

I prefer a booty that has a functional purpose.

I am an ass man. Not in a sexual context, but in a functional movement context.  I do not care if you are fat, skinny, or look great in a pair of yoga pants. If your glutes function at an optimal level you will have better athletic performance and prevent injury. Over the years, I have worked with a variety of clients and the glutes are a focus for all of my clients. It does not matter what your current fitness level is; if you want to prevent injury, boost performance, or become more fitter, the butt is key.

Ask any client I have trained, and they will tell you that I will destroy your glutes – in a good way. Over time, I have developed some favorite booty-popping exercises.  In clinical research, there isn’t any published data that truly says these exercises are best. What you have here is based on my clinical experience and what I have found to work best. These exercises are designed to give you optimal gluteal function and they might even make you look good in a pair of jeans.

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No Gym, No Problem: 3 Workouts from the Trunk of Your Car

I once stated to a group of personal trainers “a good trainer can create a workout out of the trunk of a car”. To which someone laughed and stated; “I want to hear your trunk-of-a-car workout!” So, I decided it might be a good blog. Here are 3 workout programs, that use only tools that would fit in the trunk of a car and tools that are easily accessible to everyone without a gym.

Workout #1 – Low Level Program for Stabilization

Location: A Hotel Room

Equipment:

  1. Baseball
  2. 10# Kettle bell (x 2)

Warm –Up

Self Myofascial Release               Sets                                                             Duration

Calves                                                   1                                                              30 Seconds

IT Band                                                 1                                                              30 Seconds

Latissimus Dorsi                                1                                                              30 Seconds

Stretch                                                  Sets                                                             Duration

Gastrocnemius                                 1                                                              30 Seconds

Kneeling Hip Flexor                         1                                                              30 Seconds

Latissimus Dorsi Wall Stretch       1                                                              30 Seconds

 

Core

Exercise                                                Sets              Reps                Tempo               Rest

Supine Marching                              2                   15                        Slow                0 Sec.

Floor Bridge                                        2                   15                        Slow                0 Sec.

Single Leg hop w/ Balance            2                   5                          Slow               60 Sec.

 

Resistance

Exercise                                                Sets       Reps    Intensity   Tempo              Rest

Squat to Curl to Press                     2              15           60%          Slow               0 Sec.

Push-up w/ rotation                       2              15           60%          Slow               0 Sec

SL Balance w/ Row                          2              15           60%          Slow               0 Sec.

SL Scaption                                         2              15           60%          Slow               0 Sec.

Lunge to SL Balance                        2              15           60%          Slow               0 Sec.

 

Workout #2 – Moderate Intensity Program for Strength

Location: Neighborhood Park

Equipment in the Trunk:

  1. Foam Roll

 Warm –Up

Foam Roll                                            Sets                                                             Duration

Calves                                                   1                                                              30 Seconds

Adductors                                           1                                                              30 Seconds

TFL                                                         1                                                              30 Seconds

Stretch                                                  Sets                                                             Duration

Gastrocnemius                                 1                                                              30 Seconds

Standing Adductor                          1                                                              30 Seconds

Kneeling Hip Flexor                         1                                                              30 Seconds

 

Core

Exercise                                                Sets              Reps                Tempo               Rest

Crunches w/ rotation                     2                   12                        3-2-1               0 Sec.

Reverse Crunch  on park bench  2                   12                        3-2-1               0 Sec.

 

Resistance

Exercise                                                Sets       Reps    Intensity   Tempo              Rest

Chin-ups on monkey bars              3              10           80%          2-0-2               60 Sec.

Push-up off a park bench                3              10           80%          2-0-2               60 Sec.

Hanging body weight rows             3              10           80%          2-0-2               60 Sec.

Walking lunge with rotation           3              10           80%          2-0-2               60 Sec.

Bench jump-ups                                  3              10           80%          2-0-2               60 Sec.

 

Workout #3 – Power and Intense training

Location: Office Parking Lot

Equipment in the Trunk:

  1. Softball
  2. Medicine Ball (5kg)

 

Warm –Up

Self Myofascial Release                Sets                                                             Duration

TFL                                                        1                                                              30 Seconds

Adductors                                           1                                                              30 Seconds

Latissimus Dorsi                                1                                                              30 Seconds

Stretch                                                     Sets                                                          Duration

Multiplanar Lunges (Dynamic)             1                                                     10 Reps

Standing Adductor Stretch (Static)     1                                                    30 Seconds

 

Core

Exercise                                                Sets              Reps                Tempo               Rest

Rotational Med Ball Slams            3                   8                         Fast                  0 Sec.

Med Ball Pull over throw              3                   8                         Fast                  0 Sec.

 

Resistance

Exercise                                                Sets       Reps    Intensity   Tempo              Rest

Push-up                                                 5             85%          Fast                 0 Sec.

* Med Ball Chest Pass                       3              10           5%BW     Fast                 2 Min

Single Arm Body weight row         5             85%          Fast                 0 Sec.

* Wood chop Med Ball throw          3              10           5%BW     Fast                 2 Min

Prisoner Squat                                       5             85%          Fast                 0 Sec.

* Line hops                                            3              10           5%BW     Fast                 2 Min

* These exercises should be performed in a super-set fashion

You do not need a gym to workout. Sure all the toys make it easier, but exercise is simple. Start with a basic exercise then increase intensity by changing, speed, velocity, amplitude and stability to make the exercise easier to harder.