Edge of Strength Ocala

Core strength, we all know we need it , but what the heck is it really and what does it look like?

These 4 simple tests will indicate how Strong your core currently is. No special equipment needed ;-)

Test yourself with the following 4 bird-dog variations and let me know how you did!

Level 1 - Opposite arm and leg extended away from each other. Extended knee is straight and hips are level. Hold for 10 seconds on each side. Are you shaky or steady for the 10 seconds?

Level 2 - Opposite arm and leg extended away from each other, and then bring opposite hand to opposite knee. Repeat for 5 repetitions and then switch sides and do the same.

Level 3- Same side arm and leg are extended away from each other. You will need to shift your weight to one side. Hold position for 10 seconds each side. Again, arm and leg are straight at the finish position.

Level 4 - Same side arm and leg are extended away from each other and now , bring the same side hand to touch the same side knee without the knee or any part of the moving side touching the ground.

How did you do??? Which level did you make it to? Tag me and let me know!

A lot of people associate a chiseled six pack with “core strength” but in reality, it’s so much more than that, in fact, the muscles of the abdominals that you see have little and sometimes nothing to do with having a strong core. It’s the muscles you don’t see that strength and stability are built on. Core strength starts deep within as the word “core” would seem to hint at.

If you want to make your Core stronger starting today, respond to the post and let me know which level you made it to…I’ll share with you my favorite exercises for developing TRUE CORE STRENGTH the kind that sets or restores the foundation, and leads to improved movement, function, breathing, and freedom from nagging aches, pains and limitations of all kinds.

At Edge of Strength , we see “core” strength and strength in general a little differently. Learning to master your body, and move how you were designed to move unlocks your true potential allowing you to express strength,stability, power and build confidence in your body and movements for years and years to come!

Learn more at https://edgeofstrength.com/ and check out my new 1:1 and 1:2 training options available now at https://www.30-strong.com/

When you roll well , you move well and you probably DON’T HAVE any BACK PAIN😖 to complain of either…

The spine needs to rotate. Rotation creates space between the discs and allows nutrient rich synovial fluid to lubricate them and keep them healthy and makes the back Happy! 😁

Use it or Lose it principle dictates that if you aren’t regularly engaging in activities that naturally rotate your spine, like Walking (and actually swinging your arms), crawling, and rolling, it has no need to rotate or move, problems arise in the form of stiffness, lack of mobility and pain.

When you roll, you are optimally stimulating the spine through a process of compression/decompression and gliding. You lengthen and compress as you roll and this action pumps healthful nutrients into the cartilage, bones and discs of the spine. If you breathe with your diaphragm, keeping the tongue on the roof of the mouth and lead the movements with your eyes and head as we are meant to, you are also keeping your Nervous system and your Vestibular (balance) system healthier as well! Everything that makes you , YOU gets improved when you roll and you just feel amazing!

Rolling is what tied our body together in infancy, teaching our opposite hips and shoulders to dance together and it can do the same for you again…Leading to more fluid, pain free movement and resilience.

Here’s a few ways to roll you can try out right now…

Enjoy!!

If you haven’t been on the floor in a while…Why not?

If you’re over the age of 55, I’m here to let you know the floor doesn’t not have to be something you fear. As with anything in life , more exposure to the things we worry about gradually reduces the anxiety we may have about them and we gain power over them.

Today , the 9am crew is practicing a series of a fall-proofing drill called “Get Back-ups” …This exercise involves getting down to the floor to a variety of positions with a variety of imposed restrictions (ie hand stays glued to knee, hand glued to opposite knee, hand/s “tied” behind back/head ) and is a great way to train your ability to get up and down from the ground confidently while also mobilizing and strengthening every muscle and joint involved in doing so. Oh yeah, a few minutes of this will also get your heart pumping like you wouldn’t believe!

In life, one thing we should never lose is our ability to GET BACK UP!!

If life is making you more afraid or worried about the condition of your body, your movement, your abilities or lack thereof, your age has nothing to do with it.(that’s an 85 year old at the top of the screen btw) Knowing where to start based on where you are now is step one.

Join me, Coach Q @ Edge of Strength and let me help you regain the confidence, hope and strength you need to reclaim a life without fear.

In honor of Fall, now through November 30th enjoy a week of training on me! **

Minimal equipment , Minimal time, Maximum EFFECT.

Don’t waste another minute training like Frankenstein's Monster!

Gain full body strength, stability , coordination and power and achieve results in a fraction of the time!

You could be learning how to do this now, with me, with Online coaching through Kickoff

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🔗 https://www.trainwithkickoff.com/code/QuincyHenry-8qfubuvu

When you’re looking to build your body, strip off fat, and get in great shape,few exercises compare to the Clean and Press. It is a transformative exercise.

And it’s the Backbone of a high quality Kettlebell training program, the kind you will get when you train with me.

Of course, if you're in the , FL area , in-person coaching always available.