One of hundreds of Anti Rotation exercises, but one of my favorites. The lumbar spine is designed rotate only around 10 degrees, so there is value in training the muscles that help stabilize that area. The idea with an anti rotation exercise is to strengthen the muscles that help stabilize the spine. The idea the “cable push/pull” is to keep your hips square as you pull through one side and push with the other… increasing how much you can rotate while keeping the hips square is Thoracic Mobility. We also work to help increase Thoracic mobility as that helps protect the back and shoulders. The stag stance version in the following slide allows you to take more external load… oh, and on the board are all of the LTS members involved in the bar hang challenge. I entered everyone without them knowing. This is going to be fun!!!!
La Croix Training Systems
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Specializing in
Semi-personal training
Virtual Training
Corporate Wellness
Fitness Challenges
We are not a gym or health club but a 100% service based training facility. You will be happy to find that our studio is neither intimidating nor judgmental. We welcome everyone from professional athletes to the very beginner who has never been to a gym before. The 3 program designers at LTS bring a combined 40 years of experience and have helped hundreds reach their fitness goals. Our services
Do you put your mind into your exercises? Example, SA Dumbbell Chest Press. This is a good exercise for your chest/shoulders/core. Why would you do Single arm you ask? Well, the core will need to come into play to keep the non working side of your body on the bench. Which is why I would put this into a routine in the first place( to target the core). Next time you try, as you set up, start by paying attention to your foot contact on the floor and keep equal weight distribution. Then follow up the body and notice how your behind is on the bench, then all the way up to your head. As you go into the motion, put your thought into all of those contact points and work hard to maintain equal weight distribution throughout. You big fellas might need to go down a few lbs. The magic lies in the detail. Enjoy!!
08/05/2026
I LOVE THiS STUFF!!!! - Move and Connect… over the last several of months I have watched these 3 ladies step out of their comfort zone and work to improve. Amongst many of the improvements reported from participants and people close to them, almost across the board -
✅improved balance
✅improved confidence getting around in a daily basis
✅stronger/more efficient at getting up from the floor.
✅improved overall strength
✅improved mobility and agility .
2 30min sessions weekly!! .
2 30min sessions weekly!!
2 30min sessions weekly!!
Get the point??? It does not have to take up your entire day/week..
There’s a lot of good stuff on the other side of what you think you are capable of.
3 new slots opening in the fall. DM for details.. Have a day!
A little sampling of this weeks programming. Train for power, train for strength, train to move well and be mobile. We got you!
Good Morning! In our “Grit Segment” today.. All static holds for breath count. 1- Goblet Lunge Hold - create tension by trying to slide your front foot forward and the ball of the back foot sliding back. Once you find that tension, start counting deep slow breaths, trying to Match the length of your inhale and exhale. Work to keep the focus on the breath. Over time, work to increase how long you can stay in position. This one will burn🔥🔥.
2- Bear Plank Hold - do this one in bare feet or Socks if appropriate, as there are so many benefits to stretching the fascia in your feet. Maybe a conversation for another day. Drive the balls of your feet back while sliding your palms forward. Once you find the tension, start counting breaths. Slide 3 - Bar hangs - this is a mainstay in most routines here. Too many benefits to go into, but for this cause, you hold on longer than you think you can.. Skip the arm exercises today and put in some work.. Go get it
Cross Slider Crunch to Extension.. If you have a hard time letting go of crunches, try this. Why?? More room for the spine to move freely, and the core to work functionally, you’re working arms and shoulders in the process, presents another opportunity for your shoulder blades to move (work to separate them at the top of the movement as you take a deep breath in) you only need sliders to do it(under $10), and they will conveniently fit into your gym bag… enjoy!
07/22/2026
Meet Liz. I’ve been training Liz for 15 years. In the last 15 years life has thrown her a few haymakers, much like we all receive. However, her response to those setbacks is nothing short of inspirational.. maybe to sum it up, the effort for her to get from her car to the studio can be a process. And yet she simply does not miss sessions. She also continues to author her second book, while working on several projects I always look forward to hearing about. All while walking this earth with a heart of gold. I gather inspiration from her often. I am grateful to know her. Are you going to make your movement plans for today?;)
All need improvement… I think it’s important to have something to work towards, to keep challenging yourself within your routines… slide 1 - Ball Pike to extension - I need to improve on spinal posture at the top, my hips need to get directly my shoulders… slide 2 - Ball Pike to divebomber - I need to work on getting my head closer to the ground before I pull into extension.. Slide 3 - SL Ball Pike - Not even close. Maybe adding a little challenge in your routine will give it that spark it’s been missing… Have an incredible day!
Reminder to not limit yourself when moving your spine. It was ment to bend, twist, flex, extend , and rotate. Sometimes all at once. Now go move your spine!
Hang Cleans!! It’s been a while but back by popular demand…. This is an advanced exercise that should be learned in segments. That said, to do it properly requires a good amount of shoulder mobility and stability, the ability to explode through the hips, activate the posterior chain, and decelerate a relatively heavy load.. are there easier ways to achieve such feats? Of course there is.
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22608 Greater Mack Avenue
St. Clair Shores, MI
48080