Core and Lower Back. Strength & Mobility Workshop.
Workshop on Strength | Mobility for Back & Core. June 1 @ 8AM. We’ll be going over improving strength and mobility in the core lower back.
Search Results for: lower p
How to Lower Your Inflammation
101 Inflammation Guide: learn how to reduce inflammation to decrease body pain and improve recovery.
Cable Flys Variations and Exercise Tips
Chest Flys variations for building Pectoris Major (pecs). Low to Mid Cable Flys, Neutral Grip Cable Flys, Pronated Grip Cable Flys, and 1 Arm Cable Flys.
Mobility vs Flexibility vs Yoga vs Stretching
Paul breaks down the differences between mobility, flexibility, yoga, and stretching in careful detail. Without sufficient mobility you cannot be all that you wish to be. This applies whether your chosen craft is golf, strength training, CrossFit, or endurance running. You are not as efficient as a runner, you are more likely to get injured as a golfer, and will be slower in CrossFit. Here’s how to improve your mobility…
Beginner Warm-up and Workout Program
Paul discusses some of the key programming aspects to our first workout in the Level 1 biomechanics and strength training program.
Bench Press Progressions
What’s the Best Exercise for Developing a Strong Chest? …
Crossfit for Beginners – 9 Fundamental Exercises
CrossFit for Beginners. The nine fundamental exercises for learning CrossFit. Videos, cues, scaling options, and full technical description. The 9 Fundamental Movements are key exercises that CrossFit teaches and reinforces in it’s level I and level II training courses. To CrossFitters, these are your bread-butter exercises. Here’s how to do these 9 exercises, why you should do them, beginner scaling options, and Paul’s top cues so you can perform them correctly.
The article also explains why one of these exercises probably should be replaced, and which exercise is the most underappreciated. Finally, Paul finishes with a list of the Top 16 CrossFit that aren’t in the Nine Fundamental Exercises. Giving you a total of 25 CrossFit Exercises to learn and master.
Strength Training Alexandria VA. Fundamentals of Proper Technique.
Strength Training Alexandria VA. Fundamentals of Proper Technique. Plus 7 expert tips on lifting weights from a certified personal trainer.
Workouts Programming Alexandria: 190909-190914
Paul’s Workout Programming for the Week of September 9-14. CrossFit, CoreFit TRX & Kettlebell, Powerlifting, Olympic lifting, Mobility, & Yoga.
CrossFit Alexandria VA
The CrossFit Alexandria VA Beginner’s Guide. 5000 words covering nearly every topic a beginner CrossFitter needs to know.
CrossFit Front Squat Olympic Lifting
CrossFit Front Squats. What they are, why you need them, and how to master them. The Front Squat is a weight lifting gem from Olympic lifting and embraced in CrossFit. It combines convenience, efficiency, and functionality. It’s one of Paul’s 10 essential exercises. Here’s everything you need to know about the Front Squat.
Beginner Warmups & Mobility
This Beginner Warmup & Mobility Guide features 7 videos on with detailed commentary. Excellent for CrossFit, Olympic lifting and powerlifting
20 Boat Pose Variations Yoga Studio Alexandria VA
The Top 20 Boat Pose Variations used in our personal training and yoga flows in Our Yoga Studio in Alexandria, VA.
Shield Yoga Flow Hip Openers
Intermediate Yoga Flow Featuring Seated Postures Focusing on Lateral Chain and Hip Openers.
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.
Meal Prep Alexandria VA
Better Meal Prep in Alexandria VA. On May 28th, we asked Alexandria VA how they can improve the above meal. We offered $100 Sand & Steel Gift Certificates for the best answers. Here’s what you said, and here’s who won.
Healthy Huevos Rancheros Recipe
Huevos Rancheros is the Mexican variation of the traditional American breakfast. Instead of ham, bacon, eggs, and pancakes, huevos rancheros features eggs, tortillas, beans, and salsa. Our recipe removes all of the unhealthy elements, balances out the macros, and makes this a healthy breakfast knockout. Plus it tastes awesome and is super simple to make.
Nutrition Alexandria VA – 10 Rules that All Diets Follow
Nutrition Alexandria VA – 10 Rules that All Diets Follow. We surveyed the top 100 selling diets and compiled the top 10 rules that all diets follow. Featuring a slide deck, infographics, 10 videos, and over 2000 words, this comprehensive article will help jump start your weight loss or muscle gain journey.
Nutritionist Alexandria VA
Nutritionist Alexandria VA – Diet & Nutrition Plans. Looking for a Nutritionist in Alexandria, VA? From Meal Plans to Lowering Inflammation, our nutrition coaches will help you lose weight successfully.
BOSU Core Workout
Our BOSU Core Workout features 4 amazing exercises to leave your burning for days. Learn the moves, scaling, and faults in this comprehensive post.
What is the Goal of Doing Yoga?
One of our readers asks “Is the Goal of Yoga to Lose Weight, Get Toned, or to Become More Flexible?” Paul settles the score on this frequently asked question, once and for all.
Deadlifts vs Rows
Can Deadlifts be Replaced with Rows? No, but there are many kinds of rows and deadlifts. Many are more similar than you might think.
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.
FMS Functional Movement Screen YBT Y-Balance Test
Looking to improvement performance? Want to learn which exercises can help you movement better? Don’t treat the pain, find the source with FMS and YBT. Functional Movement Screen and Y Balance Tests are our state-of-art Movement Screening Systems. They are like a X-Ray into all your muscle weaknesses. If there is in imbalance – we’ll find it and show you how to fix it.
Designing Beginner Workout Plans
This article is designed for personal trainers looking to get better at writing and designing beginner workout plans. More specifically, this video post discusses how to design functional strength training workouts for beginners.
Job Application Practical
Interested in applying to work as a personal trainer or yoga teacher at Sand & Steel? Here are instructions on how to prepare your demo workouts and yoga flows.
Workout Plans
60 Unique Personal Training Workout Programs. Over 3,000 workouts tested, documented, and perfected. Suffice it to say, we have a workout program that will work for you.
10X Strength and Conditioning
10X is a powerful Strength and Conditioning Workout. Scaled for beginners, advanced, & expert athletes. A single workout you do 2x per week to get you into amazing shape. It’s that good. View the Full Workout and Hear from our Athletes who completed it.
Ample
Ample Meal Replacement
Convenience meal replacement for nutrition on the go. See below for a Coupon Code. 400 Calorie, Original Formula in store.
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.”
Hip Mobility and Groin Stability Correctional Exercises
Hip Strength and Mobility. Dawn and Paul Present 2 powerful Corrective Exercises for strengthening the hips and groin. These make excellent warmups for beginner and intermediate clients.
Trifecta Nutrition Meal Delivery Service
Trifecta Nutrition Meal Delivery Service has a well-balanced meal delivery service for people interested in weight loss. Read our review and save 20% with our coupon code.
Top TEN List of Essential Exercise Techniques
The Sand & Steel TEN. A complete Top 10 List of Essential Exercise Techniques that every personal trainer and yoga teacher should know.
10 Healthy Water Alternatives for Proper Hydration to Promote Performance and Weight Loss
A comprehensive fact sheet on water and hydration for performance and weight loss. Podcast with Paul on all the healthy alternatives to plain water
Ketogenic Diet vs the Zone Diet – 2 Authors Clash Opinions
The authors of this post (David and Paul Roberts) discuss varying viewpoints on whether the ketogenic diet should be implemented. Here’s what you need to know about going Keto.
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.
Naked Protein Pea Protein Review
Considering buying Pea Protein from Naked Nutrition? Marketing Manager Melissa sent a 30 day supply. We used the whole container, and here’s what we think of Naked’s Pea Protein Powder.
Stretching for Olympic Weightlifting – Mobility is power!
Mobility = POWER! If your body isn’t capable of getting in the right angles and positions, it will obstruct the natural trajectory of the barbell, which is STRAIGHT UP! In this article we will go through a set of stretching exercises that will improve your weightlifting. This set of stretching excercises is a “Swiss Army Knife” that every lifter should always have with them.
Health, Fitness, and Yoga for Seminars, Festivals, and Meetings
For Your Old Town Alexandria VA Seminars and Meetings …
Read moreHealth, Fitness, and Yoga for Seminars, Festivals, and Meetings
Barbell Power Clean: Mastering the Hang Clean
The Hang Clean – Break down the power clean and improve your hip extension from the hang. Drills and variants (tall clean, etc) included.
Yoga Poses, Yoga Flows, and Asanas for Strength & Power Athletes
Paul on Yoga. Through my practice of Yoga, I have mastered techniques like the handstand and forearms balances. Yoga has brought me strength that I could never develop from weight lifting alone. When I teach private yoga, I customize the lesson to the individual. Unlike other teachers who force you to conform to their program, we write a program designed for you.
EZFacility Review Gym Management Software
If you are running a gym, bootcamp, or CrossFit Box, you are going to need Gym Management Software. Interested in learning if EZfacility is a good match for you? We have been using EZFacility for four years, and here is what we think.
Personal Trainer Pride Month LGBT
If you are a member of the LGBT community, you can save 15% percent with your personal trainer. 15% off with coupon code: LGBT PRIDE You can use the coupon on personal training, the Starter Pack, and/or our Pride Powerlifting Seminar. Sand & Steel is celebrating Pride Month for our Gay and Lesbian clients. Having a gym and a personal trainer that accepts you for who you are is important to making improvements. This article highlights some of our gay and lesbian clients plus some of our coaches who are part of our LGBT community
Social Client of the Month – Victoria
Social Client of the Month $49 Gift Certificate
Congratulations to Victoria for winning our social client of the month. Victoria had the highest number of facebook likes and facebook shares. Congratulations Victoria
Personal Trainer & Yoga Teacher Manual
Sand & Steel specializes in forging elite personal trainers. The Personal Trainer Manual is your guide for how to train clients, how to scale workouts, how to mobilize muscles and help clients recover from injuries.
Brute Force Sandbag Exercise Equipment
An in-depth review of the Brute Force Sandbag Exercise Equipment + access to our full database on Sandbag Exercises. We’ll be reviewing the Brute Force Brand Sandbag and comparing it to its close competitors Ultimate Sandbag and the Rogue Sandbag. Our Exercise Database features exercises and techniques (over 15 videos). Finally, we cover one of our favorite workouts 📺 using the Brute Force Sandbag.
MWOD Certification Review Movement & Mobility 101
Paul’s Review of the MWOD Certification Review – Movement & Mobility 101. Kelly Starrett’s Movement and Mobility certification is my fifth certification in mobility. Here’s my review of the certification, plus a list of new things I learned from the man himself, Kelly Starrett.
Standing Yoga Poses Part 2
Part 2 of our Standing Yoga Poses from the Crescent family are used to mobilize the obliques, lats, and lower back. Try them in our Private Yoga Lessons.
Yoga Adjustment to Improve your Health
Practicing yoga is a deeply intimate, personal experience, which is why many people choose to start a home practice. This is where you get to be one with your body. It’s a place to move into the breath and release tension in the muscles that so easily gather throughout your days. To really let go, though, you need a little help from someone else; you need a yoga adjustment.
