Wow W/ | Dr. Rebekah Donely
Shoulder mobilization, Extension! Can you do it!?
Wow W/ | Coach Crystal
The single leg deadlift can be done so many different ways and is one of my favorite exercises for the posterior chain, ankle stability and core stability. Muscles involved in this movement predominantly include the hamstrings, glutes, and trunk musculature. This is also great for balance and motor control through the hip complex. Pictured are…
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WOW W/ | Coach Sydney Foam Rolling
Foam Rolling- Foam rolling is beneficial and safe for most people and for those who exercise daily, it is a great idea. It is something that is sometimes overlooked at the end of a workout when we are rushing to leave class and get onto the next thing, but I can’t stress its importance enough!…
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WOW W/ COACH ANIKA | PREGNANCY & STRENGTH TRAINING
Recently Pregnant and wondering if you should continue your fitness routine? We’re here to let you know don’t wonder, just do! Everyone’s body is different but as long as your doctor approves, exercise during pregnancy is highly recommended. Going through Labor is one of the most physically challenging things a body can take on. Not…
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WOW W/ Dr. Rebekah Donely | 2 GR8 Stretch’s
First picture is a hip flexor stretch; arching the spine backwards provides for a negative hip angle resulting in the psoas muscle stretch. The psoas can be a culprit in lower back pain. Second picture is a quad stretch; lying on the floor keeps a neutral hip angle resulting in an isolated quads stretch. Use…
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WOW W/ COACH ANIKA | BALANCE
As we age we loose on average 10% of our ability to balance every decade. Some of us more than others. Their are micro muscles that don’t activate doing anything other than balancing. Here are a handful of tests and exercises to keep you on your feet for life. Do these barefoot. 20 seconds stand…
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WOW W/ COACH DEVIN | KETTLE BELL MOBILITY ROUTINE
This routine is great as an active warmup, cool down, a way to accessory movements to your workout or just when you want to add some mobility into your day! Perform 3 Rounds of the following exercises5ea x Kneeling KB Halo 5ea x 1/2 kneeling Rotations 5ea x TGU sit backs 5ea x Wtd. Shin…
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WOW W/ COACH HAAKON | INCLINE ROW
Chest supported incline row is one of my go to exercises when working upper body pull movements. The addition of the bench takes away unnecessary movement and momentum that inevitably makes exercises less effective. In this case, by eliminating chest movement, we increases activation of the rhomboids and increase the force production required by the…
DetailsWOW with Dr. Rebekah Donley | Jefferson Curl
The WHAT:Static stretches are so last decade!!! Got Back pain or tight hamstrings, try this mobility movement: the Jefferson Curl. The WHY:Jefferson curls provide a low level of loading in spinal flexion, a back position rarely used in strength training but necessary for overall spinal health. Secondly, by reaching beyond your feet/floor your hamstrings are…
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WOW with Coach Devin | Shoulder Warm Up
This warm up emphasizes both activation & mobilization through those shoulders which is extremely important for building strength & preventing aches, pains, and injury. Show those shoulders some TLC with these moves! 5 Moves 1.) Banded pull aparts (from all angles) 2.) Banded shoulder circles 3.) Banded Rows 4.) Banded pull downs 5.) Scap pull…
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