LeverEdge Personal Training

🚨 Cable Reverse Squats

This exercise has become one of my favorite core based movements.

🔥 It’s an exercise that can help you break up your traditional core routine and truly forces your abdominals to work.

Main benefits include:

✅ Lower Abdominal Strength ( forces your entire mid section to fire)

✅ Hip Flexor Strength ( typically very tight and underdeveloped due to prolonged sitting)

✅ Improves Squat Depth ( makes it easier to pull yourself into a deep squat)

🔥 Performing this at the end of your workout is a great way to finish your workout on a positive note.

Personally I like higher reps for this exercise

15-20 Reps.. Long Term goal is 50% of your body weight

If you’re just starting I’d recommend 20-40 lbs on the cable to get use to the movement

2-3 Sets is a great way to start

🔥 Weekend Workout

You can enjoy the weekend out but make healthy choices..

Say no to unnecessary fillers like Chips or Breads..

Your Knees Don’t Hurt Because You’re Old…

Part 4️⃣

🏅 ATG Split Squat

This is one of the best exercises to perform to increase your strength ability and flexibility

✳️ Knee Strengthening: Builds tendon and ligament resilience by loading the quadriceps in a fully (Long Range) stretched position

✳️ Hip Flexor Mobility: Lengthens and strengthens the rear hip flexor, counteracting the tightness caused by prolonged sitting.

✳️ Set the Stance: Stand in a split stance with one foot forward and the back foot roughly 3 to 4 feet back on your toes. (Elevating your front foot on a small plate or block can help if you lack ankle mobility)

I use the foam block to challenge the foot balance as well

✳️ Descend with Tempo: Slowly bend your front knee, driving it forward over your toes as your hips lower straight down. Try to cover your front calf entirely with your hamstring.

✳️ Keep the Rear Leg Straight: Squeeze your back glute to keep the rear leg as straight as your current flexibility allows to maximize the hip flexor stretch.

✳️ Drive Upward: Press firmly through your front heel to push yourself back up to the starting position

✳️ Tempo: 3 sec Eccentric (negative) / 1 Sec pause / 1 sec Concentric to finish the rep

🚨This exercise takes time and think long term results as you stay consistent.

ATG Workout

✳️ Couch Stretch

Couch stretch is a mobility exercise that places one knee flat on the floor against a couch or wall while the shin points straight up the cushions.

Squeezing your glutes and raising your torso upright opens up the hip flexors and quadriceps to reverse the tightness caused by prolonged sitting

✳️ Elevated Pigeon Stretch

Elevated pigeon stretch is a hip-opening exercise performed by placing one bent leg onto a raised surface.

Leaning your torso slightly forward over the elevated leg intensely stretches the glutes and piriformis muscle to improve hip rotation and ease lower back tightness

✳️ Sled Pull / Sled Push

Great exercise to get the body primed and ready for activity

Walking backwards helps reduce knee pain and improve cognition in the brain as you’re learning a new skill set

✳️ Poliquin Step Up

A short-range lower-body exercise designed to isolate the quadriceps, improve knee stability and aid in knee injury rehabilitation.

✳️ ATG Split Squat

Encourages deep knee flexion (the knee going over the toes), which strengthens connective tissue and creates a more robust, injury-resistant knee joint.

✳️ Seated Good Mornings (Body Weight/Barbell)

Isolates the lower back to target the erector spinae directly to build a highly resilient spine

Start with body weight to get comfortable with performing the movement before progressing to Barbell.

Also, unlocks functional flexibility in the adductors (groin), hips, and glutes

✳️ Reverse Squats

Highly effective for relieving lower back pain caused by tight, weak hip flexors from prolonged sitting and for increasing squat depth and strength by stabilizing the pelvis.

🚨Client Spotlight 🚨

Shout out to one of our Original Founding Members Toni!

Toni has improved her overall quality of life building a stronger foundation in her knees and ankles.

She’s improved her overall athletic performance by attending 3-4 workouts a week consistently for 8 months here at LeverEdge.

As a competitive Roller Derby athlete, improving overall strength and mobility has moved her from the B Team to the Crossover team which was a goal for her when we started! 💪

Toni has an incredible work ethic while also being very adaptable to feedback in the gym!

She’s a natural athlete and an amazing human overall!

🎊 Thanks for all you do and congratulations on all your success!

🚨Client Spotlight 🚨

Shout out to one of our Original Founding Members Steph!

Steph has seen incredible results with us in a short amount of time that includes

✳️ Lost Body Fat
✳️ Improve Lean Muscle
✳️ Better Posture and Balance
✳️ Higher Quality of Life

What’s even more impressive is the way she carries herself inside and outside of the gym!

Her attitude is one of a kind and you can always count on her to add value to your day!

She’s a true testament of hard work and dedication and as her coach it’s truly an honor to work with this human!

🎉 Congrats with everything this is only the beginning!

✳️ The Short Lever Copenhagen Side Plank

an effective bodyweight exercise that targets the inner thigh (adductors), core and hip stabilizers by reducing the length of the lever to make the movement easier for beginners

Position: Lie on your side perpendicular to a flat bench, chair or sturdy mobility box with a sandbag as shown here 😅

Placement: Place your top knee and shin flat on top of the bench.

Support: Prop your upper body up on your bottom forearm, keeping your elbow directly under your shoulder.

Ex*****on: Drive your top knee down into the bench to lift your hips until your body forms a straight line.

Bottom Leg: Hover your bottom leg in the air underneath the bench, keeping it tucked or extended.

Duration: Hold this position statically for 15 to 30 seconds per side while maintaining a neutral spine.

Perform 2-3 sets each side

Happy 4th of July! 🇺🇸

In honor of our nations 250th Anniversary

We are raffling out $250 in free Personal Training

Shout out to everyone who participated in this Raffle! 🎟️

The winner is 🥁….. Kanyon!

🥇 Congratulations and looking forward to seeing you at the next workout!

✳️ Your Knees Don’t Hurt Because You’re Old

Part 2️⃣ - Tib Bar Raises

Strengthening your lower limbs specifically your Tibialis Anterior muscle can really improve the quality of your movement

In traditional gyms, we focus on strengthening our Calves but often neglect the front side..

Imagine training only your Biceps and skipping out on Triceps.. that’s what many people are doing

This muscle is responsible for deceleration from jumps, falls and even stepping down from stairs so it’s imperative that this stays strong overtime.

Learning to throw is a lost human art form 🖼️

When we were younger, we may have played sports such as:

✳️ Baseball

✳️ Softball

✳️ Football

✳️ Tennis

Just to name a few…

Once we stopped and life caught up with us… we stopped moving in this fashion.

We are told… don’t move it if it hurts…

Our glenohumeral joint (shoulder) is a resilient ball and socket joint meant to move in a 360 degree pattern.. yet we limit ourselves to lateral.. front delt raises.. which of course are great as well just doesn’t solve the entire problem..

Learning this movement pattern can help solve what your shoulder might be needing..

I start training clients with light Indian Clubs (4lbs) to allow your shoulder to remember what it is indeed capable of..

Traditional gyms tend to avoid this style of training because it looks strange..

Learning throwing patterns has helped myself and countless clients recover from shoulder pain and it’s never too late to try something new..