Ryan Lilla, NSCA CSCS & CPT

Ryan Lilla, NSCA CSCS & CPT @lillasizedfitness

BS movement studies WWU Rugby S&C Coach Sehome HS Football S&C Coach Programming available: lillasizedfitness@gmail.com

How did you start your week? @manaman92 and I got after some safety bar squats with a peak set at 345 for 6. Followed by some elevated rear leg lunges for reps, possibly some yacking in the gym trash can, and finished with a superset if walking lunges and banded GHR. Did the walking lunges with the 50 lb med ball after seeing @westinmackenzie playing with it! A solid Monday workout to start the week. #nsca #cscs #legday #strengthtraining #squats #bodybuilding #natural #powerlifting #strongman #lillasizedfitness #trainformastery
Don’t squat your deadlift. On the left you see the low starting position with the knees forward and the shoulders slightly behind the bar. In most this will shift to a more anterior dominant movement pattern. On the right you see the hips are higher, knees are back, and the shoulders are just in front of the bar. This will result in posterior dominance. One variable to mention that can change an individuals starting position is the length of the femur and the torso. Getting in a position that is comfortable and structurally stable is key. Separating these two movements (squat and hinge) will bring about the desired effects when targeting the posterior chain via deadlift. #nsca #cscs #lillasizedfitness #deadlift #steongman #powerlifting #athletictraining #physio #cpt #biomechanics #wwu #bodybuilding #trainformastery #form #big3 #deadlift
A great day for #wwurugby winning the NCRC 7s tournament taking them to 18-0 in tournament play, also earning a bid to nationals in may! On top of that my boys at Sehome high got the monkey off their back and won their first game in ~22 games. All the athletes I have had a chance to work with thrived this weekend. Excited to get back to work Monday and make the young men in both of these programs a better version of themselves. #nsca #cscs #collegerugby #hsfootball #wwu #sehome #shs #strengthandconditioning #strengthtraining #coach #sevens #rugby #football #athlete #athletics #proudcoach
Had a solid overhead day today including split jerks, db push press, strict overhead bb presses, and some ball throws. Cns is pretty rocked after all the presses. #olympicweightlifting #shoulders #overhead #nsca #cscs #wwu #athletictraining #strengthandconditioning #lillasizedfitness #trainformastery
The man himself @cody_montgomery at the @theliftfactory in Vegas the weekend of the #O can’t wait to see this force back on the stage! Was a pleasure meeting you #bodybuilding #npc #ifbb #liftfactory #blackstonelabs #pro #olympia
When @anniemccallfit knows more than she once did and provides commentary. Face pulls with two rope attachments instead of one in order to achieve a greater range of motion. The two ropes will allow the arm to externally rotate at the shoulder more than a singular attachment. Changing the height that the cable is set at is a great way to target different muscles as well. Great accessory movement to improve overall shoulder stability. #strengthcoach #nsca #cscs #physio #shoulders #wwu #strengthandconditioning #shoulderhealth #trainformastery #lillasizedfitness
Sotts press up to 105x4 today πŸ‘ŒπŸΌ video is 95 I believe. After this first rep here I recognized the need to sit deeper into the squat in order to reap the benefits of the full abdominal brace. Felt really comfortable once I got down all the way and trusted in my overhead strength and stability. Any critiques are welcome as ovh stability, especially in the snatch grip, is definitely one of my weaknesses. Always learning! #nsca #cscs #strengthtraining #olylifting #olympiclifting #overheadpress #sottspress #pr #shoulders #athletictraining #strengthandconditioning #wwu #fitevo #lillasizedfitness #trainformastery
About a year ago I couldn't get into a proper front rack position in order to perform a front squat. About 12 weeks into it I could got into the front rack position with two fingers under the bar. ~20 weeks I could do three fingers. 6 months four fingers. Today full grip on the bar and able to maintain elbows up through the whole movement. What I'm trying to say is things take time. In today's world everyone seems so entitled bc they have a piece of paper that says something, a gadget that does something, or the resources to do something. Just put your head down, do at least one good deed daily, and put in some respected work. It all is worth it when you can look back and see what you have accomplished and what more you still have too accomplish! A good friend of mine always says @brobotjoebot22 life begins at the end of your comfort zone. πŸ‘πŸΌ #strength #squats #strengthtraining #nsca #cscs #legday #frontsquat #athlete #bodybuilding #naturalbodybuilding #strengthandconditioning #strengthcoach #lillasizedfitness #trainformastery
Awesome to see 50 guys out for @wwumensrugby going to be a killer season with LOTS of new talent on the pitch! #wwu #rugby #wwurugby #d1 #d2 #athlete #collegeathletics #collegerugby
Felt good to be back at #wwu Rec. Two sets of heavy squats, 4 reps at 370, followed by this set of 12 at 295, roughly 84 & 66% 1rm. It's nice to change up the environment that you lift in, every gym has its pros and cons that will set you up for success on different days. The Rec center has much better barbells than fit evo does and more specialized equipment (balls,bands,sandbags), however fit evo has more space and bumper plates. What I'm trying to say is set yourself up for success by choosing the appropriate environment for the day ahead of you. That applies to all aspects of life, not just the gym. #western #squats #legday #nsca #cscs #strengthtraining #strength #athletictraining #rugby #football #strengthandconditioning #physio #lillasizedfitness #trainformastery
Another solid Olympia weekend followed by a few days in sandiego with bae 😘 hopefully we will be back in SD permanently in the new year and a new chapter will begin! #vacation #sandiego #missionbeach #pb #bae
When you cram nearly a thousand lbs of human into a "economy" car in order to get to the O πŸ˜‚ Solid weekend in #vegas with the best group of people pushing this little car to its limits #bodybuilding #olympia2017 #botanist #bros #bae #vacay #vegas #nattyornah #manamen
When you have something planned out you want to ask the worlds strongest man and then when you shake his hand you realize your hand was just swallowed and forgot whatever it was you were going to say. Was a pleasure meeting them man @shawstrength #olympia2017 #strongman #beastmoderedefined #olympiaexpo #STrong
Getting more comfortable with the overhead position. Still need to work on moving my center back just a bit so the shoulders are not in such a drastically extended position. Becoming better at recognizing where the weight of the bar is relative to the ankle; as well as where the pressure is in the feet. Too many people try to skip the tedious technique work and go straight to testing maxes resulting injury this was the heavies I have gone for an ovh squat and I believe it was 155 if I remember correctly. Take the time and put in the work. #overheadsquat #olympicweightlifting #athleticdevelopment #athletictraining #nsca #cscs #wwu #rugby #football #strengthcoach #youthdevelopment #lillasizedfitness #trainformastery #squats
Great way to work on the hamstrings. Don't need a heavy band as this movement, when performed in an explosive manner, will create a maximal contraction. The foam roller under the quadriceps elevates the thigh just enough to take the hamstrings through their full ROM. Give it a try and let me know what you think. #cscs #nsca #strengthandconditioning #hamstrings #legday #strengthtraining #athletictraining #explosive #cpt #lillasizedfitness #trainformastery #wwu #rugby #football #naturalathlete
A hard fought battle against mount lake terrace last night showed Bellingham that sehome football is not the same program it has been for the last few years. These young men played their hearts out on the field and at the end of the night walked off with heads high. #marinerway #sehomefootball #usafootball #hsfootball #fridaynightlights #family #sehomehighschool #newera
Sehome football home opener at civic field today, kickoff at 5pm. These young men have busted their tails to get to where they are currently. #lockitin #marinerway #sehomefootball #gameday #sehomefb #shs #sharkstoblood
Here's a couple of pieces of paper that say I am a certified strength and conditioning specialist and that I have achieved a bachelors of science from western Washington university. Although I am very proud of both of these achievements, certified does not mean qualified. I belive I have an idea that I know what I am doing but eager to continue to learn from the best, such as @bretcontreras1 and @coach_garrish @coachcaulfield @coach_brettb #nsca #cscs #wwu #strengthandconditioning
Used to not be a fan of the lay pull down performed behind the neck. Why, you may ask; it was because I did not have the proper mobility to keep the elbows down (arm in a more externally rotated position) through the whole ROM. After gaining the mobility I am a fan of the behind the neck pull down as long as the individual performing the movement can keep their elbows down and not have them flare up away from the midline as this will cause the scapula to go into a position of downward rotation. Keeping the elbows in will cue the body to utilize the external rotators to better target the lats. #back #lats #physio #anatomy #nsca #cscs #trainformastery #lillasizedfitness #wwu #fitevo #bellingham #bodybuilding #naturalbodybuilding #naturalathlete #strength #strengthandconditioning #strengthtraining #strengthcoach #coach #classicphysique #powerlifting #strongman #trainsmarter #backday #pullday
Solid press day today. Incline bb for x10,6,5,3,4 with weights between 205 and 250. Followed by some overhead strict press for 4-6 reps between 155 and 175 for 5 working sets. Set a behind the neck strict press personal best right before this set of 5 reps at 175. Increasing my overhead mobility, as well as stability, has made the behind the neck press a staple movement on my pressing days. #pr #cpt #nsca #cscs #strength #strengthcoach #lillasizedfitness #trainformastery #bellingham #bodybuilding #naturalbodybuilding #shoulder #pressday #push #hammerstrength #classicphysique #armday #bouldershoulders #chestday #training #powerlifting #strongman