Personal Training, Powerlifting, CrossFit & Yoga. Alexandria | Springfield VA
The Locked and Loaded Dumbbell Workout – Strength and Conditioning Program. Torch the entire body using only one piece of equipment: The Dumbbell
A strength and conditioning workout that focuses on thorasic spine mobility. Lookout below workout uses the barbell jerk, dumbbell press, and the bosu in a challenging sequence.
Functional Power Workout. Features a challenging sequence of kettlebell and medicine ball exercises. This Online Workout is an intermediate level conditioning workout.
Get Rowed Workout: Featuring a classic Back and Biceps style with a cardio spin. Features a tutorial on the Renegade Row plus the dumbbell push press. An intermediate workout that is excellent for most people.
Cruising Through Orlando: Online Beginner Workout focused on Strength and Conditioning. Featuring 4 metabolic strength training exercises, Cruising Through Orlando is easy enough for beginners and challenging enough for advanced athletes.
Building beginner level programming can be challenging. Here’s a sample exercise workout that we’ve used with great success with hundreds of clients.
Looking to Hire the Best Trainer in your area? Download Sand & Steel’s free eBook on what questions to ask your next personal trainer.
Looking for a basic guide on body building? There are lots of books to choose from. Here’s Paul’s review on Nick Evan’s Bodybuilding Anatomy 2nd Edition.
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.
Warming up is essential to have a productive workout, and to limit injury risk. Their are many different styles of warm-ups, but today we are going to focus on a squat warm-up routine for mobility and flexibility. Before you get to the barbell or kettlebell it is important to get the body ready for action. You may not feel that you have any tight adductors or groin muscles, but they still could be holding back you squats. If you have the classic Butt Wink or limited squat depth then something is tight or not firing. Take the time to warm up and get your body set for squats. Squats a a great strength move and proper execution is key.
Is your workout routine really working for you? Are you conflating getting sweaty with getting results (e.g. an exercise routine vs training program)? Here are some tips to help you transition from simply working out, to building yourself a real workout program.
There are 8 basic strength movements: the Squat, Lunge, Hinge, Push, Pull, Arc/Hollow, Twist/Resist Twist, and Gait. We’ll cover these techniques and discuss the proper form to do them safely. We’ll also discuss various techniques to test muscle function by selecting members from the audience, and demonstrating how to test for proper neural control of muscles, and how to utilize strength training to restore and improve muscle function.
Omega 3 Breakfast Recipes: get a jump start on your Omega 3’s with two of Sand & Steel’s amazing two Amazing Recipes.
Functional Movement Book Review. This covers more than just the FMS and SFMA although these topics are explained in detail. The Movement Book helps lay the groundwork on how to improve human locomotion.
