#lillasizedfitness 111 Posts

Speed ladders are a great way to develop coordination in both athletes and non athletes. Working with Andrew the jab step was difficult to get down in the right pattern. With practice he became proficient with the movement and now is adding speed. The goal of the job step is to keep the body center of mass on the outside of the ladder well jabbing the inside foot to the ring and back out as quickly as possible. This movement is applicable to almost all sports with a change of direction. #nsca #cscs #speedladder #athlete #soccer #cpt #strengthandconditioning #conditioning #wwu #athletics #agility #lillasizedfitness #trainformastery
Went in to @apexbellingham this morning and got some active release and stretching done by Dr. Adam Phaneuf, letโ€™s just say it was much overdue. Went in after and did a 10x10 with 90sec rest at 50% 1rm on back squats. By far the most comfortable squat session I have had in the last few weeks. Is the human body meant to perform movements under loads up to 2 or even 3 xโ€™s bodyweight? Some say yes some say no, all I know is you need to do the work outside of the gym in order to increase longevity of your heavy resistance training career. #cscs #nsca #physio #movement #art #movement #strengthandconditioning #strengthcoach #rest #trainformastery #lillasizedfitness #10x10
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
Donโ€™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
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
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 ๐Ÿ‘Œ๐Ÿผ 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. ๐Ÿ‘๐Ÿผ #strength #squats #strengthtraining #nsca #cscs #legday #frontsquat #athlete #bodybuilding #naturalbodybuilding #strengthandconditioning #strengthcoach #lillasizedfitness #trainformastery
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
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
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
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
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
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
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