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

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
I don't like the hamstring isolation machines that my local gym has and I have always been a fan of the standing ham curl so I came up with this one today. All you need is a cuff to go around your ankle that has a carabiner and a band or two attached to a solid anchor point. Thread the band through a stationary box and flex the lower leg up to the glutes, controlling it back down to the starting position. Because I have short legs I stood on a 5 in deficit with my stationary leg. As you increase the resistance of the band, be sure to place weight on top of the box in addition to your bodyweight pressing down as you flex at the knee. Start VERY light and increase tension as you become comfortable with the movement. Be careful not to relax to much when completed before removing the band from the carabiner. I would suggest doing this with a partner the first time in order to make the set up a little bit easier. Give it a try and let me know what you think! #bands #hamstringworkout #hamstrings #legday #iwontbewalkongtomorrow #nsca #cscs #cpt #classicphysique #legs #bodybuilding #athletictraining #physio #eccentricexercise #rogue #wwurugby #flagnorfail #natural #strengthcoach #strengthandconditioning
Good move for athletes anywhere. Wrap a band around an anchored object and attach the loop around the heel. Start with a bit of tension in the band and banded foot in front. Don't forget to pump the arms as you get fatigued. If your sport involves a ball or other implement (football/rugby/lacrosse/basketball) be aware of the positioning your body will be in when holding the object. As always with plyometrics think about fast turnover and limiting the time in the transition(amitorization) phase to get the most out of the exercise. Don't just rotate the hips while performing this movement think about moving the legs forward and back, keeping the hips relatively fixed. #nsca #cscs #strengthtraining #strengthcoach #athletics #athletictraining #cpt #athlete #plyometrics #bands #college #collegefootball #rugby #wwurugby #conditioning #strengthandconditioning #trainformastery #lillasizedfitness #naturalathlete
Just wrapping up Sunday and prepping for the week. Perfect temp outside right now and I'm not going to miss opportunity for fresh air! #bellingham #hammock #whynot #optoutside #pnw #rockinglikeababyandmayfallasleep
Solid day sweating through shirts and balancing across floating logs while @gerinwilson tries to bounce you off. Tarzan and I over here looking like farmers haha #goexplore #bellingham #pnw #summertime #bromance #sweatthroughshirts #tarzandidntfall
Got out and hit the sticks today with @itsdbake Had some good shots, some not so good shots, and a good time in the sun working on that polo tan #bellingham #golf #golfswing
Set of front squats for 10 reps at 255 (76% of predicted 1RM) felt really good. Peeing up to 275 and failed at rep 7 coming out of the bottom of the hole. I was keeping rest somewhat short, only about 3 minutes, and feel I could have done a few more with a little more rest. Rest intervals are one of the most overlooked training variables when it comes to changing programming. What the average gym attendee doesn't know is that with more or less rest the dominant energy system shifts (all 3 are working all the time). Example 1; if someone is trying to gain mass, research has shown that 1-2 minutes (depending on where you get your information) is the best to create a hormonal and mechanical response that promotes a metabolic environment for growth. This being said take a look at your rest intervals and be honest with yourself about how much time you are wasting snapping your friends or getting your swolfie pic. #nsca #cscs #lillasizedfitness #wwu #bellingham #fitevo #coach #strengthcoach #strengthandconditioning #rugby #powerlifting #bodybuilding #naturalathlete #trainformastery #trainsmart #legday
Been wanting to try this one for a while now as I have been seeing a similar form done on many S&C coaches pages. Ended up stacking 4-45s on top of an old worn out sandbag and then wrapped a heavy resistance band through the hand to go around the waist. This movement was difficult with the constant change in resistance from the band but did the trick. When you don't have the exact equipment take what you have, add some imagination, and make it work! #strengthandconditioning #athlete #strengthcoach #strengthtraining #nsca #cscs #cpt #hamstrings #athletics #athletictraining #trainformastery #lillasizedfitness #hammerstrength #strengthtraining
Do you have problems keeping your heels in contact with the ground during the squat? Prioritize calf mobility, specifically the soleus. If your soleus are/is tight you will have a limited ROM into dorsiflexion, resulting in the transfer of weight to the forefoot and away from the heels. In the second video you can see how the plates are placed directly under the heels so that you are able to maintain ground contact through the heels. Above all prioritize mobility until you gain adequate dorsiflexion (toe up towards heel) ROM. #trainformastery #physio #fitness #squats #calves #physio #nsca #cscs #strength #cpt #strengthtraining #strengthcoach #soleus #squats #legday #athletics #athlete #wwu #rugby #football #strengthandconditioning
Love this statement. Anyone who is in a leadership role, S&C or not, can benefit from this book. Check out Conscious Coaching by Brett Bartholomew. Thanks for putting out such a great resource 👍🏼 #leadership #coach #strengthandconditioning #goodreads #wisdom #nsca #cscs #leader #athletics #athletictraining
Nice top out set today at 425 for 8 reps. Was happy with the speed and how it felt. I am a huge fan of double overhand grip with straps vs. alternate grip. That being said it is very important that you are able to maintain scapular retraction through out the whole movement. I am not against alternate grip however I believe in order for symmetrical development you should alternate which hand is prone and which is supine. #strengthcoach #athletictraining #bodybuilding #strongman #wwu #fitevo #nsca #cscs #strengthtraining #deadlift #naturalathlete #strengthandconditioning #glutes #hamstrings #posteriorchain #physio #fitness #lillasizedfitness #trainformastery
One of my 45+ clients getting after some hurdle work. Working on change of direction and keeping the knees from knocking in (knee valgus). After showing her this video it improved significantly from what you see in those last couple jumps of the hurdle drill. Use the tools you have as a trainer and download a video app such as #coacheseye so you can play it back for your clients/athletes and make them aware of what they are doing. #hurdles #plyometrics #trainformastery #cscs #nsca #wwu #skiing #jumps #physio #knees #glutes #athletics #athletictraining #jumptraining #cpt #strengthcoach #athlete
Great movement to get the obliques going and work on shoulder stability. This is one of my clients who wants to get better riding downhill mountain bikes so I have really focused on working the core and increasing his overall stability #downhill #diwnhillmtb #strength #strengthcoach #strengthtraining #strengthandconditioning #rogue #cpt #nsca #cscs #wwu #fitevo #trainformastery #training #fitfam #pushups #stability #instability #physio #bands
Thankful for all of my friends and family that have support me through my undergrad at WWU! You all have impacted me and made me the man that I am today. #wwu #graduation #collegegrad #cscs #nsca #friends #family #lookmaididit
What do you all do as a priming movement on your push and/or pull day? Using a 15-30lb KB hinge at the hip and allow the shoulder to protract; be sure to keep shoulders square to the ground. Squeezing the kb pull it back as if you are pinching a marker between your shoulders and then act as if you are tucking your shoulder blade into your back pocket. This action is known as scapular retraction. Now that that is done move the kb in a small circle, only moving at the shoulder and not the elbow. Give it a try and see if you can "connect" to the muscles that are providing stabilization of the humeral head. #stability #stabilization #physio #nsca #cscs #cpt #strengthcoach #strengthandconditioning #strengthtraining #trainformastery #lillasizedfitness #olympicweightlifting #shoulderworkout #pushpull #wwu #rugby #health #fitness #olylifting
Here's the 245 power clean. A lot better job of not jumping forward as much, still a little slow on the elbow shoot though. #nsca #cscs #wwu #naturalathlete #rugby #football #athletictraining #strengthandconditioning #strengthcoach #powertraining #olympicweightlifting #olylifting #athlete #lillasizedfitness #trainformastery
Got a 205 clean and jerk today, was really happy with the jerk portion but jumped a bit forward on the clean. Played with some mechanics and then got up to a 245 power clean without the jump forward. I struggle with pulling myself down under the bar and shooting the elbows forward but it's improving with every session. Followed the oly lifting with a 5x10 on front squats @2 min of rest bc I was crunched for time. Holy quads, that did the trick! #olympicweightlifting #cleanandjerk #c&j #trainformastery #nsca #cscs #coach #strengthandconditioning #strengthtraining #lillasizedfitness #fitness #adipower #athletics #athletictraining #athleticconditioning #football #rugby #wwu #d1 #naturalathlete
Just trying to share a bit of my knowledge one group at a time. Had a great class in #portland this last weekend with 12 new prospective trainers. This group had some great questions and challenged me to break down some of the common situations and questions you get to deal with as a trainer in today's fitness industry. My best advice for anyone new who is coming into the fitness industry is never stop asking questions. #nfpt #personaltraining #cpt #training #fitness #fitfam #circuittraining #education #coach #teacher #trainformastery
Solid antagonist superset today; Swiss bar floor press x8-10 followed by Swiss bar row x8-10. The Swiss bar is optimal for lining up the boney anatomy. If you have shoulder issues and find benching uncomfortable; 1st. work on your mobility and 2nd. give the Swiss bar a try! #strengthcoach #coach #strengthtraining #athleticconditioning #nsca #cscs #cpt #rows #presses #chest #back #superset #functionaltraining #bodybuilding #npc #naturalathlete #training