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Free workout Friday Heavy Unilateral (single arm

Free workout Friday

Heavy Unilateral (single arm and single leg) Training

4 x 5 reps per exercise
RPE 8/10
1/1/1 tempo
A1. Front Foot Elevated Rotational Split Squat Right
A2.Front Foot Elevated Rotational Split Squat Left
A3. Half Kneeling DB Windmill Right
A4. Half Kneeling DB Windmill Left
A5. TRX Single Arm Row + KB Rotational Press Right
A6. TRX Single Arm Row + KB Rotational Press Left

Notice each movement has a rotational component which is going to increase the challenge. I missed that TRX single arm row and press combo and forgot how much a challenge it was at the bottom of the row to resist rotational forces.

70/80% of my training is single arm and single leg (unilateral training) as I see it has the largest carry over to function in everyday life and even athletics (check out Derrick Henry’s off season training GO RAVENS). Research is mixed on the topic of fixing asymmetries but this is more nuisance and particulars. If you’re moving, I’m a happy coach.

Strength training is a must. Are you doing it?

#strengthandconditioning #strengthtraining #orlandogym #cfw #orlando #personaltrainer #fitness #workout #glutes #hips #legday #trx #pushpull #core #bulgariansplitsquats #kettlebell

Knee Flexion positional isometrics to failure. In

Knee Flexion positional isometrics to failure.

Input 6 on the FRC ISM @functional_range_conditioning

These are cable loaded with an RPE of 9. In other words, a heavy cable.

I would argue too much of the knee training out there I see ignores what we basically understand about the knee. Important to remember that SAID principle says that’s if I want the knee to get better at flexing then I need to be SPECIFIC with that stimulus and place force where I absolutely intend to get better. Global external feats of strength are fun (squats, deadlifts, lunges, etc) but if my limitation is my knees in flexion then I need to place progressive stimulus on getting them to get stronger in flexion.

I won’t lie this is absolutely some of the hardest work you can do but also some of the most rewarding to your long term joint health and durability.

Start by just using the block and the box and progress to the cable. Your knees will thank you.

#kneehealth
#kneepain
#kneemobility
#hamstring
#frc
#functionalrangeconditioning
#functionalrangesystems
#frcism
#mobility
#strengthtraining
#curryfordwest

There’s a reason why you see most of the people

There’s a reason why you see most of the people working out in my gym, my athletes and my client base wearing vivos and that’s because I’m passionate about the way the way the body moves and helping people learn how to optimize the way they move.

We start from the ground up with that.

Being able to absorb and create force starts with the ground and if there’s some sort of interruption in that message, we’re not going to move optimally. If you are like me and want to get the most out of your workouts I recommend Vivo barefoot shoes.

The foundation starts with your base from the ground up. Don’t neglect your feet. Get them strong and get them in some vivos. You can use code VPRO20 to get 20% off your order.

#livebarefoot
#vivobarefoot
#health
#healthylifestyle
#barefoottraining
#training
#fitness
#workout
#strengthandconditioning

Had to carry a 100 pound box to my car the other d

Had to carry a 100 pound box to my car the other day and it felt heavy so I said to myself I don’t want 100 to feel heavy or do I wanna feel tired moving it so I got out my 100 pound sandbag and I tried to do 60 ground over the shoulders as fast as I could.

Obviously this video is sped up.

Focus here though is recognizing in my life I had something I wanted or needed to work on and deciding to do it.

Recognize and act.

If you recognize that you need strength training because the Amazon boxes are getting heavier and not because you’re buying new things, act.

If you recognize you need better conditioning because you’re winded going up and down the stairs….act.

Don’t wait until that. Small inconvenience becomes a major one.

Change your life now.

Take action.

We are here to help virtually or in person but it’s up to you to act.

#fitness #fitspo #instafit #exercise #fitness #health #wellness #fitover40 #personaltrainer #strong #strengthandconditioning #orlando #orlandopersonaltrainer #orlandogym #cfw

Free Workout Friday Guaranteed to task the grip, a

Free Workout Friday
Guaranteed to task the grip, arms, lats, glutes, hamstrings.
15 minutes

Circuit #1:
6 minute AMRAP
*5 x Pushup if you put the DB down
5-5-5-5-5-5
RDL-SLRDL R-SLRDL L-SLRDL R w Rot-SLRDL W/ Rot L-Max ROM RDL

Rest 3 Minutes

Circuit #2:
6 minute AMRAP
*5 x Jump Switch Lunges if you put the DB down
5-5-5-5-5-5
ROW-SA ROW R-SAROW L-SAROW R w Rot-SAROW W/ Rot L-Max ROM ROW

15 minutes scorched earth. DB should be an RPE of 5-7/10.

Dive in. Let me know how many rounds you got in. Try to complete barefoot or in barefoot shoes to really activate the foot across the ground and keep the weight across the whole foot. I wear vivos for those because they are a sustainable company who cares about our planet and makes an amazing quality shoe.

#freeworkoutfriday #freeworkout #fitness #strengthtraining #strengthandconditioning #glutes #grip #arms #legday #15minuteworkout #fitover40 #orlandopersonaltrainer #orlandofitness #orlandogym #cfw #myvivos

Science stuff first (scroll down if you want the w

Science stuff first (scroll down if you want the workout notes).

Planks are a great exercise but like most isometrics they don’t adequately prepare the tissue to create force at multiple positions. Some will argue carry heavy things and lift heavy is all the core training you need. I argue if we follow the principle of specificity, if I want my spine to flex and extend better, then I need to train that. A lot of times, that can look like what we call “core training.”

Here is a circuit I have in my training arsenal for wrestlers to not only improve the aesthetic look of the core but emphasize spine flexion and extension for durability in those positions in the ring (not to mention the core wheel rollout makes is a great way to load shoulder flexion stuff at length).

3 rounds
:30 rest between exercises
1:00 rest between rounds
A1. EQI rollout x1 (rollout to a place you can rollback from)
A2. FULL ROM Rollouts x10
A3. Hollow OISO (push up on object that is immovable with legs while keeping low back on ground) x :30
A4. Physioball Sit-ups x 20 (exaggerate spine extension. Minimal hip movement).

Credit to @roderickstrong making it look easy.

#core #spinehealth #spinemobility #spinetraining #coreworkout #corestrength #coretraining #rollout #frc #frcms #functionalfitness #functionaltrainingsystem #cfw #prowrestling #aew #roderickstrong #undisputedkingdom

Finishing today’s conditioning workout with taba

Finishing today’s conditioning workout with tabata style intervals on the rower, :20 work/:10 rest at RPE 10. I’m on record saying tabata is overused but in this context the idea of 2:1 work to rest ratio at RPE 10 while fatigued worked great as a finisher focused on aerobic power.

We should all be putting forth some high intensity work in our programming, but we have to vary the intensities. Because if everything‘s high intensity then nothing is high intensity.

Today I finish my workout with these intervals after completing 30 intervals on the Ski Erg at 30 seconds of work and 10 seconds of rest and an RPE of 7 to 8 and 10 intervals on the versaclimber with the same work to rest/RPE and finish that up with six intervals of alternating arm kettlebell swings.

Longevity can be influenced by your aerobic health.
Quality of life can be influenced by strength and mobility.
Are you doing both in your programming this new year?

#workout #rower #skierg #concept2 #conditioning #strengthandconditioning #aerobic #cardio #sprint #fitover40 #pushittothelimit #orlandogym #orlandopersonaltrainer #cfw #myvivos #vivobarefoot

2025 New Year Same job. Make stuff move nice. I

2025

New Year
Same job.

Make stuff move nice.
Increase performance.
Decrease pain.
Increase durability.
Decrease wasted training time.

Who’s ready?

#mobility #mobilitytraining #shoulders #shouldermobility #frc #functionalfitness #functionalrangeconditioning #strengthtraining #strengthandconditioning #strengthcoach #orlandogym #prowrestling #prowrestler #athlete #cfw

Reviewing the fundamentals, setting up for a stron

Reviewing the fundamentals, setting up for a strong 2025
This last few weeks we have spent working with the groups on fundamentals to be successful in their programs in the new year. TRX, Kettlebell, Stick Mobility and concepts associated with them so our semi private clients can get the most out of the programming starting this month. Education bring joy to me, fills my cup and I have loved every minute of teaching the basics to my groups and unlocking their performance in the new year.

Still room for a few more in 6am and 8am Central Florida. Are you taking the time to incorporate fundamentals again at the beginning of 2025?

#strengthtraining #strengthandconditioning #groupworkout #kettlebells #stickmobility #trx #coreworkout #cfw #workout #fitness #orlando #orlandogym

Simple doesn’t mean easy. Follow some specific

Simple doesn’t mean easy.

Follow some specific formulas to your workout in the new year:
1) Locomote in your workouts (carry, push, step).
2) Challenge your grip strength.
3) Rotate in your workouts. Cables are a great tool.
4) Vary your intensities and tempos, daily or weekly.
5) Try to incorporate explosiveness in the foot and ankle complex.

If you want to take the guess work out of your training and learn how to move in the new year, comment or message us.

#fitness #workout #fitspo #instafit #strengthtraining #strengthandconditioning #strengthworkout #core #strengthcoach #menshealth #personaltrainer #orlandogym #cfw

We all have to start somewhere. For some people,

We all have to start somewhere.

For some people, it’s restarting.

There is no perfect time.

For Roan, in his own words “Three months with you was better than six months of PT.”

Bought in. Working hard. Moving better. Feeling better. You can’t tell me you don’t see his progress and say to yourself “ I can do it too.”

You can. It’s a matter of making the choice to change.

Make it and let us help you find a version of yourself you didn’t know you had. Stronger, healthier, happier.

Join us.

#fitnessjourney #fitspo #instafit #workoutwarrior #fitnessmotivation #personaltrainer #rehab #prehab #movebetter #feelbetter #lookbetter #orlando #orlandopersonaltrainer #cfw

Unconventional Tools Landmine and Steel Mace If

Unconventional Tools

Landmine and Steel Mace

If you can’t tell from the name, we love to include unconventional tools into our programming. The equipment we choose for programming is not arbitrary though but fits specific needs with programming. All of our tools allow for progressive overload and can be scaled to each individual.

Two we tend to use quite a bit in our programming, landmine and steel mace, share a lot of similarities. For greater loading strategies and more power work we include landmine work in our training. Allowing for greater loads and more variance in movement, landmines allow for seamless transitions between bilateral and unilateral movement variations, as well as asymmetrical loading (loading one side of the body or the other). The anatomy of the landmine (long lever arm) also allows for progressive movement with locomotion emphasis teaching individuals how to create force while moving forward, a key component to carry over of force creation in everyday life.

The steel mace at first glance has much the same anatomy as a landmine and many of the same benefits. In addition to some of the loading strategy benefits it allows for circular force training, learning to create and absorb circular rotational forces. The grip of the landmine is also wider emphasizing grip strength and also allowing for greater force irradiation between the hands. These isometric forces as well as the distal loading makes light weight feel very heavy.

The goal of any modality at our studio is to encourage global movement efficiency, be adaptable to all levels and have subjective carry over to strength and conditioning results.

If you’re interested in how we use these various modalities and incorporate them into building strength and functional capacity in our clients, comment below or message us to get you started.

Join US

#steelmace #landmine #unconventionaltraining #unconventional #workout #core #fitness #strength #conditioning #strengthtraining #strengthandconditioning #orlandopersonaltrainer #orlandogym #singlelegtraining #steelmacetraining #cfw #myvivos

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