Levator Scapulae Exercises & Stretches
Levator Scapulae. A small muscle that causes big neck and shoulder pain. Learn how to test function, treat the pain, and build strength and flexibility.
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Scalene Exercises & Stretches
Scalenes? If you have pain caused by a crook in your neck, help may arrive from mobilizing your Scalenes. Learn how to test, stretch, and strengthen them.
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.
Strength and Conditioning Private Sessions
What is a Strength & Conditioning Private Session? How does it Work? Is it better than Personal Training? Coach Paul Explains All.
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.
Group Fitness Classes
Our Group Fitness Classes in Alexandria VA include Strength Classes, Conditioning Classes, Yoga Classes, and Mobility Classes.
Beyond Stretch Class
Train to move better. Based on FRC and Kinstretch, Beyond Stretch to improves passive and active flexibility. Strengthen your end range of motion and control. Injuries frequently occur when you have passive mobility to get into a position, but not the strength and control to support that position. Beyond Stretch improve your balance and resistance to injury by targeting the muscles that your everyday activities cannot.
Rock Blades Graston Scraping IASTM
Rock Blades Graston Scraping IASTM. Instrument Assisted Soft Tissue Mobilization: A beginner’s guide to what it is, how it works, and which tools to pick.
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.
Wrist Injury: Treating Wrist Pain in the Radial Carpi Ulnaris
Wrist Injury: Treating Pain in the Radial Carpi Ulnaris. A Full Treatment Protocol: Workouts, Corrective Exercises, Flossing, Scraping, + More
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.
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.
Books on Yoga Personal Training Mobility Strength CrossFit
I’ve been reading books on Yoga, CrossFit, and Movement for 10 years. Here is my review of the top 200 books on books on CrossFit, Mobility, Yoga, Physical Therapy, Mobility and Personal Training. Study your craft. Treat personal training as a profession, and your clients will treat you like a professional. There is always more to learn.
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.
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.
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
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.
Shoulder Injury and Rotator Cuff Exercises
Whether you have a shoulder injury like an impingement or need stability exercises for your rotator cuff, the key to helping you get better is strengthening the weakened muscle and mobilizing the relevant fascia. In this article we will be highlighting some Shoulder Rotator Cuff Exercises that you can do with your personal trainer.
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.
Standing Yoga Poses
The Standing Yoga Poses from the Crescent family (indudalasana) may be used to mobilize the obliques and lats. Single leg variations help build balance.
TRX Suspension Trainer Exercises
An in-depth review of the TRX Suspension Trainer + access to our full database on TRX Suspension Trainer exercises and techniques (over 30 videos). Full comparison against the Jungle Gym and CrossCore 180. Exercise videos demonstrating Conditioning, Balance, Core, Strength, and Corrective Exercises for the TRX Suspension Trainer.
Personal Trainer Resources
Overview. The following article and linked resources are useful for a personal trainer or someone looking to hire a personal trainer. I’ve been a coach and personal trainer for over 10 years. I’ve seen amazing personal trainers, and I’ve seen coaches that have no business training anyone.
Declaring yourself a personal trainer and having knowledge and experience to be successful are two different things. Here’s the formula I have used, and some of the best articles on personal training I have written. I hope they are helpful for you:
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…
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.
IT Bands, Hip Thruster, and the Glutes
The Iliotibial Band (IT Band) is a fibrous tendon responsible for holding your quad and tibia stable when running. You need to reduce your inflammation and offload the source of extra stress being put onto your IT Band. Often a very tight TFL can cause this problem. A tight TFL can be caused by … underactive glutes.
Muscle Energy Techniques Review and Video
Muscle Energy Techniques provides techniques for testing joint range and then increasing the range of motion through contract and release stretching with a therapist. In this short book, MET demonstrates how to test, strengthen, and lengthen some of the most important muscles in the human body. This review discusses some of the techniques provided, and provides additional detail on alternatives.
What is Mobility and Flexibility Training
6 Techniques for improving mobility, flexibility, and stability
Sternocleidomastoid (SCM) Trigger Points
The Sternocleidomastoid SCM is a complex motion and “heavy-lifter” when it comes to moving around your head. Dysfunction leads to migranes, TMJ, and tensions headaches. Here’s how to diagnose, strengthen, and mobilize the SCM.
