LeverEdge Personal Training

Looking to improve the quality of your Wall Sits⁉️

Here’s a simple breakdown on how to do just that

Start against the wall and think about…

“Start with the end in mind”

Lean forward and slide your hips down the wall

You want to create tension in your lower body before you begin your isometric hold

Once you’re in a pain free but challenging position..

Reverse engineer your hips back into a seated position and begin

Since it is a static hold (isometric), there is no painful movement through the joint. It strengthens the surrounding stabilizer muscles to support proper patella tracking.

If you’re doing this right.. it should immediately feel more challenging then a traditional wall sit..

This avoids resting your low back against the wall and challenging the right muscle groups

Sit too long over this Memorial Day weekend⁉️

Here’s 3 Exercises to help you get out of Nana’s Rocking Chair..

1️⃣ Elevated Trap Bar Squats (3 Second Negative)

✳️ By modifying the range of motion, this exercise maximizes lower-body development while minimizing stress on the spine

✳️ Slowly lowering into this position allows you to mimic the seated position

✳️Standing on an elevated platform allows you to drop your hips deeper into the bottom position under control.

2️⃣ Barbell RDL’s (3 Second Negative)

✳️ RDLs train the hamstrings in their fully lengthened position, which relieves built-up tension and improves lower body flexibility

✳️ Sitting degrades your ability to bend at the waist correctly. RDLs retrain your pelvis and hips to move together smoothly, making it easier to lift heavy objects in everyday life without using your lower back.

3️⃣ Back Extensions (3 Second Negative)

✳️ Back extensions train your spine to straighten and arch backward, restoring its natural curve and relieving disc pressure.

✳️ Hours in a chair leave your glutes inactive. A proper extension requires a powerful glute contraction at the top of the movement to lock out your hips

✅ When practicing with Indian clubs, the circular patterns and figure-eight movements work in harmony with the body’s natural fascial lines and joint articulation.

⭕️ The circular momentum of Indian clubs mirrors these exact geometric traditions.

✅ It transforms a mathematical constant into a live, physical exercise, utilizing rhythm and momentum to achieve perfect spatial equilibrium around the human center of gravity.

Client only had 30 minutes for a workout and wants to improve Hip, Knee and Ankle Mobility…

🎯 Here’s how you can achieve that in 30 minutes..

1️⃣ Sled Backwards Walk x 5 Down and Back
2️⃣ Squats Heels Elevated
✳️ Counter Weight Warm up Set
✳️ Kettleball First working set
✳️ Barbell 3 working sets
3️⃣Sled Push x 5 Down and Back
4️⃣ ATG Split Squats x 3 Sets each Leg

🎯 Save this workout for your next 30 minute active mobility session!

3️⃣ Exercises to Strengthen your Knees

1️⃣ KB or Barbell Heels Elevated Squats

Increased Quad Activation: The forward knee position places greater demand on the quadriceps for improved hypertrophy

Improved Squat Depth: By compensating for restricted ankle dorsiflexion, you can squat deeper while maintaining proper form

2️⃣ ATG Split Squats

"Bulletproofs" the Knees: By encouraging the knee to travel well past the toes, it strengthens the connective tissues—tendons and ligaments—around the joint, building long-term resilience against injury

3️⃣ Tibialis Raises

Injury Prevention (Shin Splints): Strengthening the tibialis helps manage the forces that typically lead to shin splints and stress fractures, especially in runners and jumpers

The moment all those KB swings your coach made you do pay off.. 😅🙌

✅ KB Reset Swings

Looking for a great alternative to KB Swings⁉️

▪️ Reset swings force the glutes, hamstrings, and erector spinae to generate power from a dead stop, producing higher muscle activation than continuous swings

▪️ The reset prevents “swinging with the back” as fatigue sets in, ensuring each rep starts with a perfect, safe hip hinge

▪️The movement counters the effects of prolonged sitting by activating muscles responsible for shoulder retraction and spinal extension