Workout Plans Category

Group Personal Training Workout

YouTube Channel – Coach Chris Giesking Warm Up: Foam Roll & Stretching **5 minutes of Dynamic Movement & Flexibility Activation: Plank and Body Bracing Practice 5 minutes or 3 Rounds**1 minute Plank Ability Level + 10 DB Posture Bicep Curls ** Optional Set: **(FITNESS ABILITY LEVEL IS HIGH)15 minutes of: A1 – 10/10 Single Leg […]

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Pain Free Exercise – Improve your Flexibility

During the course of your life you will experience aches and pains in various areas of your body.  It’s apart of being a human.  Pain is apart of life and the process of growing, especially if you want to push through to new levels of fitness. During this journey, you most likely have had: *Sore […]

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Improve your Ability to Move with the Joint by Joint Rule.

Movement patterns are combinations of movements we do everyday to live our lives.  Just getting out of bed is a combination of movements in planes of motion making a movement pattern.  How you move is a combination of repeated patterns.  The most common in exercise are known as the 7 basic movement patterns. To improve […]

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Movement Improvement Program – Your Future Joint Health will THANK YOU!

Movement quality done consistently is far more important than random or infrequent high intensity efforts towards on going goals that never have clear direction.  Consistency working on and drilling functional human movements is the clear direction.  Develop a foundation for stability in all movement patterns, then strengthen all movement patterns.  Maintaining good function and pushing […]

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Body Weight Routines for Health & Vitality

WHY Body Weight Routines? *  Time Efficiency *  Zero to Little Equipment Needed and No Set Up Time *  Promote Relative Strength *  Enhance Body Control *  Provide Self Awareness to Limitations *  Excellent Method to Keep Joints Health *  Can be Preformed Anywhere *  Intensity can be Controlled by Speed, Time & Skill #1. […]

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Can you spot reduce? If not, Try this Interval Strength Training Program.

When people ask me the best exercise for abs I tell them…… Table push-aways! I can’t even tell you how often I hear someone at the end of the workout say something like, “I need to do more abs, I want to get that six-pack.” In fact, this site ran a Q&A on the topic […]

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August Workout Plan

Strength & Work Capacity ___________________________________________________________________ Day 1 Warm Up – Mobility & Dynamic Flexibility Based Drills Speed & Quickness 4 Rounds each of: (20 – 10 Work / Rest) A1 – Hurdle Drill for Hip Stability A2 – CrossOver Symmetry Retraction Drill B1 – Explosive Jumping Lunges B2 – Hamstring Ball Curls Strength  4 Working Sets […]

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Move Strong & Move Free

Move Strong and Move Free workouts are designed for anyone at any fitness level above beginner.  The base level for this program is for individuals that can move through full range of motion with no pain or discomfort.  See my article “What is your movement profile” This article can guide you if you are a […]

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