SparXz Fitness

I’M BACK! 😂 so I’ve been slacking on my posts lately as I’ve adjusted to a totally different way of life. ( btw I’m on tour now)

On the road, I don’t always have access to my “ideal set up” for my go to exercises, HOWEVER with a little creativity I can still make it happen.

Here’s a way to set up BB FLOOR PRESS without a rack.
1) place your hands at the width of your preferred grip
2) perform a glute bridge and get your elbows on the ground. This will help you get the bar into position
3) perform your set

4) after your set, carefully let the bar down into the glute bridge position

Notes:
- this works FOR ME. But you might have to add a pad on the bar or adjust the position to make it work for you.
- if you have a strong friend, they can help spot the exercise and help stabilize the bar to get it into position
- you are starting your set in the bottom position for your first rep will be harder than normal if you are used to starting in the arms extended position

About dang time !! Lol 😂

🚨 New Member Alert 🚨
Name: Peter B

Okay so to be fair, this video probably could’ve been recorded sooner if we weren’t so focused on the DEADLIFT GAINZZZ. Who likes pressing anyway??😜😜Nonetheless, welcome to the club sir 💪🏽

Exercise: Floor Press
Load X Reps: 75 # x8

Increase the range of motion to increase the difficulty of an exercise!

This is great for people with limited equipment or for those that want a great supplemental exercise to their main lifts.

Start with sets of 10-12 making sure you really focus on squeezing your glutes at the top of the movement. After that you can push it and do sets of 15,20, or 25+

It’s a simple task that makes a big difference

Skeptical? Try it for 1 week and see what you find. You might not be eating how you THINK you are eating 😳

(Btw it’s not always eating too much, you could actually be eating too little)

Thanks for the tip

Piked Push ups! I use this as a way to emphasize the upper chest and shoulders.

They look like a really bad push-up with your butt in the air like this haha but don't let that fool you, these are effective!

I use these as a way of incorporating a "vertical push" movement in my programs (Vertical push = overhead press, incline Db press, etc)

This can also be the first progression toward a handstand push up as it gives you more balance points before having to lift your legs in the air.

Start with 3 sets x 8-12 reps

Then adjust however you want :)

Rotation!!! I love this setup for everyone but especially my rotational athletes

This is NOT an exact representation of his swing and I don’t want it to be.
But it’s a great way to work the muscles, movement, and coordination that is involved in his sport :)

A little creativity goes a long way :)

So normally this exercise (face pulls) is done with a rope attachment. The problem is that I always felt like I couldn’t go wide enough while holding the rope.

That’s where the band comes in! It allows me to load this exercise up and allows me a more comfortable range of motion :)
*make sure you are using a thicker band for this

Want more exercises like this in your program?
Send me a DM! I worked with clients in person (AZ) and online

Sets and reps have a purpose!

Use a weight that fits the intention of the rep # you are given to get the most benefit out of your program.

For people this means actually push yourself and for others it means back off slightly to perform better reps.

Adding weight is the most obvious way of progressing an exercise but it’s not the ONLY way to get better.

Another strategy is to try a harder variation instead. This is a more advanced variation of a single leg squat. As you can tell this doesn’t not require much weight to be effective. The emphasis on 1 leg and the balance requirement makes this enough of a challenge.

Even if you can’t do this you can still apply this to your training by finding slightly more difficult versions of the exercises you are the best at.

Congrats on the PR Peter!


YYEEEEAAAAHHHH BUDDY! LIGHT WEIGHT!