Personal Training, Powerlifting, CrossFit & Yoga. Alexandria | Springfield VA
You don’t have to exercise in pain. Learn how Sand & Steel’s Mobility and Flexibility Programming can help you move better.
What sneakers and shoes are best for weight lifting and functional training? Is it safe to wear running sneakers for lifting weights? Is Barefoot Lifting Healthy for your feet? Get the answers to these questions and more.
Got an injury? An unstable shoulder? A painful knee? Catch up with Coach Paul as he breaks down the formula to help you move better.
Read moreMobility – Exploring the Magic Behind Better Movement
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.
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.
This Beginner Warmup & Mobility Guide features 7 videos on with detailed commentary. Excellent for CrossFit, Olympic lifting and powerlifting
Wrist Injury: Treating Pain in the Radial Carpi Ulnaris. A Full Treatment Protocol: Workouts, Corrective Exercises, Flossing, Scraping, + More
Read moreWrist Injury: Treating Wrist Pain in the Radial Carpi Ulnaris
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.
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.
Read moreHip Mobility and Groin Stability Correctional Exercises
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.
Core and Lower Back. Strength & Mobility Workshop. Lower back can be very painful and it’s very challenging to treat. Saturday June 9, 2018 @ 11:00-1:00PM . Methods and techniques for improving strength and mobility in the core lower back. Alignment and Execution of Corrective Exercises and Stretches. Get Ticket
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. Here are 10 amazing Shoulder Rotator Cuff Exercises and Stretches that you can do with your personal trainer.
The MWOD Certification Review by Paul on Movement & Mobility 101. Kelly Starrett’s Movement & 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.
If you are a mobility and movement coach, the MWOD Movement and Mobility Certification is a must have. Yes, it will take some work to finish, but it will help you become a better personal trainer. You will be able to take care of your athletes better and keep them moving safely for years to come.
Heard about Mobility Training? Not really sure what it is, or whether it’s helpful for you? Maybe you are considering seeing a physical therapist or a personal trainer? This article compares Mobility Training to a number of different body mechanics specialties.
Read moreMobility Training vs Personal Training vs Physical Therapy vs Massage vs Chiropractic Care
This article compares running surfaces (such as trail running, street/road running, astroturf, grass, etc.) and examines the types of proper footwear to improve running performance. This street running vs trail running article also discusses some of important musculature of the foot, and examines the kinds of injuries you can get from trail running and street running
I am assuming you are already convinced on the importance of exercise. And if you scroll down a bit, I will break 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, you are slower in CrossFit than you ought to be, and as a power lifter your recovery times are slower.
Mobility helps improve range of motion of tight joints and muscles, and it helps stabilize and strength areas that have too much range. This article demonstrates provides two example exercise routines for people needing additional range of motion in the hips, ankles, and thorasic spine. Plus you’ll find numerous linked articles at the bottom covering all topics associated with stretching, stabilization, yoga, and mobility.
Brand new fascia release and strength WOD for our Zero2Fit Program. Zero2Fit is our Mobility and Weight Loss Program that is designed for people that haven’t worked out in a while who need to lose weight and build range of motion.
How do we improve mobility?
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.
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.
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.
Zero2Fit: Foundational Fitness. Want to get in shape safely? We break down the proper mechanics for the squat, deadlift, pushup. Also featured is a video on how write conditioning workouts and the 4 keys areas for mobility training.
13 Glute Activation exercises to help you move better, and restore proper function. Protect from running injury and improve deadlift strength.
