Lasko Fitness

No time to waste. Just time to elevate. 🚀

Summer is coming….what’re you doing differently this time? 👇🏼

KILLEDBYKAR SHRED :
An 8 week program designed to get you stronger, leaner, increase athleticism and most importantly - keep you consistent.

You in?? 🔗 is in my bio!

What’s a mobility workshop?

Your weekly reset! We dial down tension, increase range of motion, and build strong joints and muscles. Each class breaks into targeted segments for full-body results.

⏰ Saturdays at 9:00 AM
🧘🏻‍♀️ 60 mins • Full Body
📍 (non members welcome!)
✅ Welcoming all fitness levels (the ideal compliment to your HIIT or strength days)

Last workshop for January booking can be found in the Linktree in bio. February schedule coming soon 👀

TIGHT/STIFF BACK❓

Try these 3!

A reminder to keep moving! From working with older clients, I’ve realized that staying active is crucial. When you stop moving, your body declines quickly. Motion really is lotion – apply it every day. 💪🏼

I’ve been thinking a lot about how much small things actually matter.

Not the big overhauls or the perfect routine, just the tiny habits you barely notice.

A few minutes of mobility.
Going to bed a little earlier.
An extra cup of water.
Two minutes of breathing so you’re not actually starting everything stressed.

None of these feel impressive on their own, but when you do them consistently they change everything.

Your body doesn’t need perfection, it needs repeat exposure and steady habits that support what you’re asking it to do.

And the best part is that these things are doable. Manageable. Not another huge task on your plate.

The small things that you’re already doing count far more than you think, and your body will show case that when it comes to the bigger compounds 💪🏼.

Not sure where to start? SCHEDULE A CONSULTATION. I’ve extended my **BLACK FRIDAY SPECIALS** which you’ll find in my booking link on my profile. Let’s get to work😈!!!

Hip Mobility - ran through this series twice before glute and hamstrings 👇🏼

-Heel Clicks, 10 reps each side
-Figure 4 Contours, 8 reps each leg
-Dynamic Groin Drifts, 8 reps each leg changing angles
-Hamstring to Ankle Rock, 10 reps each leg

PULL UP PROGRESSION: mastering the pull-up is no easy feat. It requires lifting our entire body weight through a substantial range of motion. Here's the progression that works best for getting that first pull-up and increasing reps over time.

•Eccentric Pull-Up: we can handle more eccentric than concentric force. Here we are able to develop strength specific to the pull-up without moving concentrically.

•Pull-Up 3 Position ISO: the goal here is to strengthen at, above, and below the joint angles held. We also get the benefits of increased motor unit recruitment, tendon health, and hypertrophy.

•WTD Eccentric Pull-Up: here we are providing external load to the isometric position

•WTD Pull-Up 3 Position ISO: here we are providing external load to overload the isometric positions.

•Pull-Up from the Top: allowing a little assistance by eliminating the need to pull from a full hang and performing the eccentric phase first.

•Pull-Up: the goal here is to perform a full pull up from a full hang through full range of motion on each rep.

Public service announcement: don't overlook the simple things. They might just be what you need.

Familiar with these exercises? Good! If not, take the time to learn about them.

Ready to start but unsure how? You're off to a great start 👍🏼 because you’re here🙂

This is my dynamic hip and lower body mobility routine before leg day 👇🏼:

• Multi Angle Single Hinge: fantastic for hips and posterior chain,

• Multi Angle Lunges: adds rotation for better results, and

• Loading Shin Box Rotation: builds tension in the lower body

Everyone is always after “that” routine

But there is no “best” mobility routine

I just incorporate movements relevant to bodybuilding (my focus). But the same follows suit for each clients training style (soccer, rugby, LIFE, etc). Each different training style = different mobility movements.

This post is a prime example of T-Spine Mobility before getting into heavier sagittal plane movements involved in my Chest & Shoulder Day.

1️⃣ Banded Split Squat T-Spine Rotation - I like this set up because we’re focusing on the scaps keeping tension in the band while getting rid of the lower body’s ability to be able to help through the rotation.

2️⃣ Lying T-Spine Press - keeping legs pinned to the side think about pressing and then rotating the shoulder to challenge the shoulder joint.

3️⃣ Rolling Shoulder Arm Bar - rotate and roll the shoulders while pressing up towards the ceiling.

If you like these movements, check out my link tree for mobility and training programs just like this! 🏋🏻‍♀️

Weight lifting got your shoulders feeling like they could fall off? 🥴

Well sadly it’s not super simple (sometimes it is😃)

Breaking shoulder issues down to find the root cause starts from the spine and working our way out, otherwise what are we fixing?

Here’s some of my favorite movements I focus on before a chest and shoulder day:

1. Band Pull Aparts
2. Pike Push-Ups
3. Banded External Rotations with AD/ABduction from 90
4. Face Pulls with External Rotation

⁉️PATELLAR TENDON PAIN⁉️

Patellar tendon pain is like an unwanted companion, always showing up uninvited!
It never seems to fully disappear.
Want to know why?
It's because you're resting, not loading.
Tendons need load to remodel collagen and become strong again.
If you're stuck in this cycle, try these basic patterns before leg day. Need more help? Book a consultation with me. 🦵🏼

The scap area is a fascinating region for me. Initially, I followed the conventional approach, focusing on pulling my scaps down and back during every push and pull exercise. However, after encountering numerous shoulder issues stemming from the scaps and surrounding tissues, I shifted my approach. While the down and back method has its value in certain exercises like bench presses and deadlifts, it's equally important to enhance scap mobility, strengthening and loading the tissues involved in scap movement, as this is crucial for both sports and everyday life.

⚡️Currently running a Discounted Intro Package Deal if you’re ready to get into shape with summer approaching or have been thinking about training with me💪🏼☺️, now’s your opportunity! NEW CLIENTS ONLY⚡️

You can head over to the BOOK NOW tab in my profile and schedule your consultation TODAY!

Looking forward to working with all of you🤗

‼️ POSTERIOR CHAIN ACTIVATION ‼️

Got a pull or back day lined up? Try this prep 👇🏼

Start with ground-based hip swivels, focusing on internal rotation and a slight pause. Progress to explosive rotational med ball slams and finish with a dynamic groin stretch, adjusting the angle to target tension areas. 2 rounds, 6-8 reps each🔥

‼️HIP AND SPINE MOBILITY SERIES‼️

Used this little ditty before a posterior focused leg day (hams & glutes), focusing on rotation together and separate.

🤸🏻‍♀️ Wide Straddle Spine Rotation - posting the lower body up as a block to not donate to rotation.

🤸🏻‍♀️Lateral Squat to T-Spine Rotation - sitting deep in the front squat drifting in the frontal plane while adding some rotation of the upper body.

🤸🏻‍♀️ Figure Four Flow - remember to use the floor to contour around.

🤸🏻‍♀️ Glute Mobilization- use the ground to create tension which will help challenge the hips at different angles.

I like to hit this for 2 runs with about 6-8 reps, 1-2 times a week 🔥

For more help with your hips make sure to checkout “THE HIPS” 6 week program! Which can be found in my bio😌🙏🏼