AND Athletic Fitness Club

What: Walking overhead push throws

Why: This exercise is used to challenge overhead movement. Improving overhead mobility of the shoulder and creating power to throw the ball through the walking gait pattern.

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The body is capable of moving in multiple directions, generating force, and creating powerful movements like a slam. Use this dynamic energy to realign and make an impact.
Don’t limit yourself.

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We all have a dominant side of the body that we rely on and use most frequently, which often leads to imbalances. Our goal is to understand how to move the body more freely and comfortably.

In this program, we focused on building from the ground up. We incorporated extensive myofascial release for the feet, dynamic stretching, and a progression from corrective/isolated strength exercises to dynamic strength training. By addressing muscles that had not been functioning optimally due to environmental stressors and improving foot mechanics, we were able to achieve better integration and connection throughout the entire body.

Understanding the science of training played a crucial role. Learning how the body adapts to progressive overload, the importance of recovery, and the synergistic effects of combining mobility work with strength training.

The foundation of the training plan included compound movements, which engaged multiple muscle groups, boosted overall strength, and maximized calorie burn. These exercises were performed with a focus on controlled form, ensuring every rep counted.

Each training session combined isolated strength movements to target specific muscle groups, fostering balanced development. These were complemented by dynamic stretches that enhanced mobility, improved range of motion, and prepared the body for efficient performance. Fascial release techniques were incorporated to alleviate muscle tightness and improve tissue health, facilitating better movement patterns and recovery.

Overall the client lost 14 lbs of body fat and gaining 13 lbs of muscle, all while training just twice a week and without altering their diet. 👏

Over the past six months, the focus has been on improving movement efficiency after a long career as a firefighter. At the start of the training, we incorporated corrective exercises to address gait and postural imbalances, along with fascial release techniques to alleviate tightness in specific muscle groups.

While there were no changes to the diet, we also introduced dynamic stretches and isolated strength training exercises to enhance mobility and build targeted strength.

The goal here was to continue to stay active and strong. Only training twice a week. We focused on building strength, improving stability, and enhancing flexibility. With a strong emphasis on myofascial release and better movement techniques.

No restrictive diets, just pure, enjoyable training. Also, lost 5 lbs of fat in 11 months!! 💪

There were no dramatic lifestyle changes, just the addition of strength training twice a week for eight months to his regular routine.

We emphasized broader ranges of motion, prioritizing proper technique for everyday activities. This was achieved through a combination of isolated strength training, myofascial release, dynamic stretching, and functional compound movements.

Mike started training with left shoulder pain in flexed position, weak core stabilizers, and lack of ROM in the hips causing low back pain and muscle tightness.

Fast forward to 8 months later, no shoulder pain in overhead movements, no low back pain and a stronger core. During the training he completed at 50 mile bike ride with no soreness the following day. Mike also gained 8.7 lbs of lean body mass. 💪