Personal Training NYC, Semi Private Training NYC, Group Training NYC : Functional, Strength, Bodyweight Training
Primal squat is a fundamental human posture that prepares our bodies for more intense lower body moves and maintains joint integrity in all lower body joints. Recently Nerijus recorded a video for Qinetic explaining the primal squat and how to do it. See video below to learn why primal squat is an essential movement for anyone.
Humans are incredibly versatile and adaptable beings that can move and travel through space and different environments in a variety of ways. We can crawl, roll, walk, swim, climb, run, brachiate, jump, run, walk on all fours and more. A term “locomotive pattern” is a description of a movement of human body traveling through space.
As a movement and skill based strength training method, at Train P3, we believe locomotive patters are hugely important in developing a functional, strong and resilient humans and athletes. Today we are covering a quadrupedal pattern we call a beast crawl. Some call this a bear crawl and there are other names for it too. Regardless of what you call it, it is an important pattern to practice. The beast crawl a full body move which helps increase coordination, strengthens core, shoulders and hips and is a lot of fun! Recently coach Nerijus recorded a video for Qinetic describing the Beast Crawl, how to perform it and where it fits in your current training program.
It has been a while since I posted an “exercise of the week,” but this exercise is too good not to share! This is a frontal core, shoulder stability and spinal mobility exercise all packed into one – Enjoy!
At Train P3 we use this exercise to assist or improve a vertical pull pattern. We use it with clients who require a little assistance in a pull up or clients who have limited range of motion in their shoulders. We aim to keep the trunk as vertical as possible and use light assistance from the legs. This can also work as an added challenge to people with limited shoulder mobility. The posterior tilt of the pelvis puts extra tension on throracodorsal fascia and adds a stretch to latisimus dorsi muslces. For some this variation can be slightly more difficult than a chin up or a pull up and more targeted in the lats and muscles around the scapula. READ FULL ARTICLE…
Single Leg Hip Bridge to Leg Curl is an advanced posterior chain exercise. It directly targets glutes and hamstrings of the working leg. At Train P3 we love this exercise because it challenges both functions of the hamstrings. It targets them as a hip extensors during the bridge and knee flexors during the leg curl.
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Single Leg V-up is an excellent trunk flexion, anterior core exercise. It targets deep and superficial abdominals and hip flexor muscles. Single leg V-up can also be used as a dynamic hamstring mobility exercise for people with stiff hamstrings. In those cases single leg variation helps maintain better posture and is easier to balance than a regular V-Up.
Besides working chest, triceps, and shoulders, this is a fantastic shoulder stability and core exercise. Balancing on one arm and on the unstable surface engages shoulder stabilizers and taxes the core by adding a rotational component to a push up.
This is an awesome core and shoulder mobility exercise! It targets the anterior and posterior core, and stretches the anterior shoulder. In the table top position, glutes, hamstrings and lower back are activated and front shoulders are being stretched. In the pullthrough position, deep abdominal musculature is being challenged to pull your hips back. For some people, the bottom position works as a stretch for their hamstrings. This exercise could even be used to strengthen, increase stability in the shoulders, and teach proper alignment.