High bar Barbell Back Squat -- 13 points of performance to improve your technique on the squat and reduce the risk of injury. 

13 Performance Tips for High-Bar Barbell Back Squat

High bar Barbell Back Squat — 13 points of performance to improve your technique on the squat and reduce the risk of injury.  This overview discusses techniques to properly generate core bracing to help prevent lower back pain.  This article includes video demonstrations on key squat faults such as “butt winking” and “broken wrist faults.”

Running versus Walking

Walking vs Running — Building safe biomechanics to run safely

How Good is your Running Pattern and Biomechanics?

When it comes to burning calories and improving muscle tone, running is better than walking.  Running creates a superior metabolic effect burns more calories per hour and per mile.  Running versus walking is more effective at building strength and generating EPOC (Exercise Post Oxygen Consumption).

But running safely requires careful attention to your biomechanics and running pattern. Is your form robust enough to run safely?

Join us as we examine some of the common running patterns that can result in injury.

Building a solid core foundation post-baby

Strengthen Core PostPartum – 3 Ab Exercises After Pregnancy

So your favorite fitness nerd has been reading up exercises to strengthen the core after delivering a baby. I’ve read through 4 of the hottest books (and maybe 10 articles), and I’ve boiled down the advice to these 3 exercises.

Included in the article is an informational video on how to perform these exercises, plus 4 common exercises to avoid.

Strength and Conditioning

Strength and Conditioning

Strength & Conditioning sessions are designed for members interested in improving their overall fitness. Our Strength & Conditioning sessions are designed to increase muscle tone, strength, and burn a lot of body fat. They are great for beginners because they incorporate longer warm-ups, practice on technique, and dedicated time for stretching at the end.

Frozen Shoulder Exercises

Frozen Shoulder Exercises

Join Coach Max as he reviews the top six videos frozen shoulder exercises and stretches that can be performed at home. Plus get a sneak peak as we take you through our strategy of tracking down shoulder pain to see if frozen shoulder exercises will help. Finally, you can join Coach Paul as he provides you a live video on his favorite ten cable machine exercises for strengthening the shoulder.

Firefighter Discount Pack Personal Training IG

FireFighter Discount Pack

Firefighter Discount Pack.  Firemen and firewomen — thank you for service. Let us help you stay in shape with our Firefighter Discount on 10 Private Training Sessions of your choice.  Mix and match.  Personal Training, Nutrition, Mobility, Boxing, or Yoga.

Functionally Fit

Functionally Fit Class

Functionally Fit is our 45 minute class designed for adults interested in improving fitness, flexibility, and preventing injuries.

Paul Roberts Personal Trainer Yoga Teacher Alexandria VA Springfield VA

Celebrity Trainer

Our Celebrity Trainer Service offers the same personalized results you see on tv.  It’s a customized combination of Personal Training, Private Yoga, Mobility TuneUp, and Nutrition Coaching.

Personal Trainer 2 Pack

Personal Trainer 2 Pack

The Personal Trainer 2 Pack gives you 2 sessions of your choice: Personal Training, Boxing, Yoga, Nutrition, Mobility, etc.  Your personal training program in Alexandria VA  | Springfield VA will be designed according to your goals and fitness level.   We will customize your program to help you move better, lose weight, build strength, etc.   We build our programs to improve your health first.  Looking better is a byproduct a healthy, good-moving body.  We work seniors & older adults, Retired Military, and people that need to lose 100+ pounds.  We specialize in helping people with mobility restrictions and previous injuries.  Weight loss programs, powerlifting, strength training for runners, we do it all.

Starter Pack Group Fitness Classes 4 Pack

Starter Pack Group Training

New Member Package including 4 Group Classes in Alexandria VA | Springfield VA location.  Book any group class including: CrossFit, CoreFit with TRX, Yoga Flow, Yoga Alignment, Powerlifting, Beyond Stretch, Olympic Lifting, and SeniorFit. Not sure which of our fitness classes is best for your goals? Just call or email us and we’ll help you decide. We design our fitness classes so that they are safe for new members. Special attention is paid to fundamentals and quality of movement.

Personal Training Alexandria VA 5 Pack

Personal Trainer 5-Pack

The Personal Trainer 5 Pack includes 5 private sessions of your choice: Personal Training, Boxing, Yoga, Nutrition, Mobility, etc.  Your personal training program in Alexandria VA  | Springfield VA will be designed according to your goals and fitness level.   We will customize your program to help you move better, lose weight, build strength, etc.   We build our programs to improve your health first.  Looking better is a byproduct a healthy, good-moving body.  We work seniors & older adults, Retired Military, and people that need to lose 100+ pounds.  We specialize in helping people with mobility restrictions and previous injuries.  Weight loss programs, powerlifting, strength training for runners, we do it all.

Swag Bag

Welcome Pack

Sand & Steel’s Welcome Pack features our most popular items in a discounted saver package.

Personal Trainer Senior Older Adult Fit and 50 (dawn)

Fit and 50 Pack for Seniors and Older Adults

The Fit and 50 Pack is a limited edition / discounted pack.  Sand & Steel is committed to supporting our clients in the over 50 demographic. With Fit and 50 you get 4 personal training sessions per month for 6 months.  Plus a free Sand & Steel Workout Journal to write down your workouts.

C4 Preworkout Cellucore

C4 is a preworkout drink designed to improve your energy level, create more blood flow and improve your workout experience.

Microfiber Gym Towel for Workouts

Microfiber Gym Towel for Workouts

The Sand & Steel Gym Towel.  Heating-wicking, microfiber towel for your toughest workouts.  Great workout towel for all sports.  Specially designed for personal training and CrossFit style workouts.

LGBT Pride Pack

Pride Pack Sale.  10 Private Training Sessions of your choice.  Mix and match.  Personal Training, Nutrition, Mobility, Boxing, or Yoga.

Bombas Gripper Socks

Designed with key comfort innovations:

  • Extra-Long Staple Cotton
  • Performance Footbed
  • Honeycomb Arch Support System
  • Blister Tab
  • Y-Stitched Heel
  • Invisitoe
  • Stay-put Grips

Bombas Ankle Socks

Designed with key comfort innovations:

  • Extra-Long Staple Cotton
  • Performance Footbed
  • Honeycomb Arch Support System
  • Blister Tab
  • Y-Stitched Heel
  • Invisitoe

Hoody

Two Sided Hoodies Unisex

Paul Roberts. Personal Trainer & Mobility Coach

Owners Training

With over 25 Personal Training and Mobility Certifications … you simply can’t hire a more experienced personal trainer. If you want the most improvement per session, step up to Owners Personal Training.

TriggerPoint™ GRID Ball®

Moderate pressure for releasing tightness. Diminishes aches and pains. Speeds up recovery and improves flexibility. Good for hard-to-reach places like hips and shoulders.

Trigger Point Mobility Pack

TriggerPoint™ Mobility Pack

Roll through muscle tension and enhance circulation with this foam roller.

Use the ball to target areas where you want deeper tissue compression.

The strap makes it easy to take it with you wherever you go.

Magnetic Clip Refrigerator Magnet

Magnetic Clips

Great refrigerator magnets.  Great for sealing bags of veggies, chips, etc.  Strong magnetic works on whiteboards and refrigerators.

Lacrosse Ball for Mobility Massage

Lacrosse Balls for Mobility

Lacrosse Balls for Mobility.  High end medium hard rubber lacrosse balls for working out tight muscles.  A must have tool for mobilty and travel.

Yoga Grip Socks Workouts

Great Soles Grip Yoga Socks

Great Soles Yoga Gripper Socks

Excellent for personal training, mobility, and yoga.  These socks have a grippy bottom that protects against slipping.  They are very light breathable socks.

Pedestal Workout Socks Yoga Socks

Socks for Workouts and Yoga

Pedestal Socks For Workouts and Yoga.

Grippy, antibacterial, sweat wicking. These Gym Socks feature an open Toe Box that allows for maximum toe splay. Grippy bottom so that you don’t slide. Anti-bacterial lining. Mesh weave on the top of the foot for enhanced breathability and athletic fit. Increased durability in the toe and heel with our upgraded abrasion resistant thread.

Starter Pack Pro

Starter Pack Pro Checkout

Personal Trainer Starter Pack

The Starter Pack is the best package to buy when you starting out at Sand & Steel. In the Starter Pack, we’ll design and implement a training plan based on your specific goals. The Starter Pack includes a consult, assessment, nutrition, personal training, yoga, and more. The Starter Pack is appropriate for all athletes: beginners, varsity athletes, active military, seniors, and older adults. 30 or 40 something and completely out of shape? Perfect … this is the package you need.

Gift Card

Gift Card

Give the Gift of Health!  Our gift cards can be used to purchase any service.  Sand & Steel offers programs for people of all levels.  Improve your health, look and feel better today!  Just select the amount of money you want to use for the gift card.  Include the recipient’s information in the checkout process.

Sandbell and Weight Loss Program

Sandbell Sandbag Workout Program

Sandbell | Sandbag Workout

The Fast and the Fit.  Advanced Level.  High-Intensity Interval Training for Weight Loss.  10 unique, sweat drenching workouts that you can do anywhere.  Excellent for travel and hotels.

Law Enforcement Military Personal Training Discount

Military Discount Private Training

The Military Pack. Active & Retired Military save 15% on private training.  Includes your choice of Personal Training, Nutrition, Mobility, Boxing, or Yoga. Law Enforcement & FBI qualify too!
Senior Fitness and Senior Exercises

Senior Fitness Assessment For Senior Exercises

At Sand & Steel, the majority of my clients are seniors in their 50s, 60s, and 70s. Most people start feeling the effects of aging in their mid-thirties, but by age 50 they really start to notice a change.  As an older adult, it is to lose weight, injuries heal slower, and energy levels generally decline. If you are going to be working with clients in this age population, you’ll need to know how to perform a senior fitness assessment.  Here’s how it should be done.

Yoga Iyengar- Standing Bow Pose - Dancer - Natarajasana

Yoga Private Lessons in Alexandria

One-on-one sessions allow us to craft the yoga flows and asanas to your unique goals and improve your weaknesses.  Build range of motion, balances, and dramatically improve recovery with our private yoga sessions.  We offer customized sessions based on Ashtanga, Bikram, Hatha, Rocket, Iyengar, Yin, and Animal Flow.

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Sand & Steel Fitness

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Sand and Steel Personal Training, Yoga, CrossFit Fitness Classes Springfield VA Alexandria VA

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