One of my favorite cues for single leg movements (or RFE) is to keep contact with big toe and pinky toe side of the foot and the ground.
For things like hip airplanes, staggered RDL, SL RDL, BSS, etc
A great way to tack progress and variation onto a program without changing the actual exercise:
Add tempo, adjust range of motion, add pauses, add banded resistance
Ie: dead stop dumbbell row, partial press, 3s eccentric count, BB RDL w/ band around hips
The key to program buy-in is more simple than you think.
The #1 factor is having a program your client WANTS to come back to.
Whether it’s because it’s fun, it makes them feel good, or it works with their schedule.
Curating consistency is an underrated skill as a coach.
INTENTION IS 🔑
Understand the intent of movements in the gym and unlock the next level of progress!!
Wherever your thought and understanding goes, your focus and attention follows!
Notice more.
See more.
Feel more.
instagram.com/reel/DSDXF-2kQ…
The greatest benefit of strength training is improved quality of life.
- when you no longer need help moving big boxes
- when you set the yard furniture up yourself
- when you load your surfboard or bike on your car without assistance
- when daily tasks feel easier
I said it.
To bias glute in lunge + RDL:
- shift forward over front leg/forefoot
- smaller shin angle
- lean/hinge upper body forward
- knee bend
To bias quad in lunge + hamstrings in RDL:
- more upright posture
- vertical shin angle
- less knee bend
- load + weight centered
Training in different life seasons sometimes looks like shortening lifts, making them more efficient and stacking lift/run days.
When winter motivation wanes, change routine to change the narrative.
P.S. - sometimes you need a few rounds of changes to get the right equation
Feeling shoulder pain while pressing, try these adjustments:
- change the angle of the press
- switch your grip position
- shorten the range of motion
- move to a floor press
- pair it w/ an isometric
- choose a diff press variation
- consult a coach
There’s always a way
Progression of squats can look like:
- volume: 3 x 5 —> 3 x 8 same load while hitting same RPE
- intensity: 3 x 5 —> 3 x 3 cluster squat both at similar RPE ranges
- load: 3 x 5 —> 3 x 5 across weeks of aiming for similar RPE range
- frequency: add squat day w/ variation
Your CNS thrives when it’s invited to the party.
Aka you’ll end up getting more out of an exercise that challenges you mentally AND physically.
It doesn’t mean every exercise needs to be complicated…
But quality, connection to the movement, & intention matters
Muscle can often mask the nature of a joint!
In other words, what feels like a lack of range of motion doesn’t always mean your joints lack mobility.
Sometimes it can be tight musculature limiting range of motion.
Understanding the difference is 🔑
The perfect program isn’t always about choosing perfect exercises.
A lot of times it has to do w/ understanding how your client/athlete will respond to certain movements.
Programming is an art. The art of knowledge PLUS the art of perception.
Heavy on the “read the room”
Two questions I ask my athletes daily:
What’s one thing you did really well?
And what’s one thing you could do better/work on?
Whether it pertains to a current drill or a recent game/event they played in.
It helps develop autonomy and self-awareness of their performance.
As a coach, a large part of your job is about building one’s physical capacity, yes.
But so much of that work is centered around helping clients and athletes UNDERSTAND what they’re capable of.
Show them.
Tell them.
Use analogies, examples, explanations.
Just relate.
When you build enough capacity, you can say yes to running local races or spending the day on a long hike with friends without having to worry or adjust your training leading up to it!
Fitness allots you more freedom!!
3 ways to get more quad out of your squat patterns:
- elevate your heels
- make it a front loaded squat
- trend more towards vertical shin angle in split squat variations
Angles and load distribution go a LONG way in shifting intent of an exercises
Progressions & modifications for DEEP TIER split stance plyos:
- split stance jumps
- split stance front foot oscillations
- split stance front foot plate hops
- RFE split stance lateral plate hops
