Month: July 2014

Jello Legs…Why Leg Day is so Important to your Fitness Routine

The only way to describe some leg workouts are jello. You know the feeling…complete muscle exhaustion…even walking becomes a chore.

Leg day is one of the most important lifting days in your routine. When performing multi-joint exercises, you burn more calories than the average exercise only involving a couple joint motions. Some of the largest muscles on the body are in the legs, therefore, the more muscle you have in your legs, the more calories you are going burn throughout the day (the more fat you will burn). Also, due to the large muscles, the hormonal response to working legs is greater and will help build muscle all over your body.

Here is the workout that you will love to hate. 😉

Warmup on a stepper with heavy resistance for 5 minutes.

Prisoner Squats superset with Dumbbell Chops 3 sets of 20 reps

Cable Squats superset with Multiplanar Lunges 3 sets of 15 reps

Barbell Squats superset with Walking Lunges 4 sets of 15-10 reps

Stiffed-Legged Deadlifts 4 sets of 15-10 reps

Barbell Step Ups superset with Jump Squats 3 sets of 20 reps

Calf Raises superset with Split Squats 3 sets of 15 reps

Cool down.

Hugs, Loves and Thanks!

Zac Linton

NASM Certified Personal Trainer, Corrective Exercise Specialist, Fitness Nutrition Specialist
ESP Wellness
zac@espwellness.com

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A thorn in the side…lower back pain

Research shows that almost every adult will experience some form of low back pain. Bulging discs, sciatica, etc. it is an issue that many people face. A proper assessment from a health/fitness professional can reveal what the major issue is. Whether it is a foot/ankle complex issue or the knee, the human bodies kinetic movement chain will indicate what you should be focusing on.

For a person who experiences low back pain, it can be a serious detriment to their wellbeing and quality of life. In the exercises below, we will examine exercises that will help aid in alleviating that pain and strengthen the lower back.

*You should always consult your physician before participating in any exercise program*

First of all we will focus on inhibiting and lengthening the overactive muscle tissue which pulls the body in an unnatural way causing those muscles to compensate for the weaker ones. We use Self Myofascial Release in order to inhibit those muscles with a foam roller, and static stretching techniques to lengthen. Muscles that are commonly overactive in association with low back pain are the Quadriceps, TFL/IT band, Adductors and Piriformis. Each muscle should be foam rolled for a minimum of 30 seconds one time.

Quad FRQuadriceps: Lie facing down on the ground with your forearms and elbows propped to support yourself. Place the top part of your quads on top of the foam roller. Roll slowly down your legs toward your knees. Bend your legs slightly to increase the pressure of the massage. Keep your head in alignment with your spine and pelvis. Do not stick your neck down or hyperextend your lower back. Hold the tender spot once you feel it, and breathe deeply. Gently rub it by slowly moving your legs up and down. Continue to roll up and down the thighs until most of the tenderness and pain subside.

 

TFL FRTFL/IT Band: Sit on the foam roller and roll to put your weight on your left upper leg, just below the hip. Stretch your left leg out straight, in line with your hip and knee. Place your right leg, bent in front of you on the floor and both your arms in front of you with your hands on the floor for balance. Push off with your right foot as you roll down your entire leg from the hip to the knee, keeping your arms straight and non-moving in front of you. Try to avoid rolling over the hip or knee joints. You can vary the pressure and the iliotibial band stretch, by how much you sink your weight into the foam roller. Shift your weight on the foam roller slightly, to the left or right to get the exact sore spot.

 

addcutor foam rollAdductors: Face down on ground with one leg to the side and foam roll under the inside of your other thigh. Roll along the inside of your thigh from your pelvis to the inside of your knee. The more uncomfortable it is, the more that muscle needs to be massaged. Hold on sore spots for an extended time to release them

 

piriformis FRPiriformis: The piriformis is a small muscle of the hip near the glutes. Using a foam roller to relax the piriformis also targets the gluteus medius, gluteus maximus and gluteus minimus. To foam roll the hip, sit on the center of the roller with your knees bent and feet on the floor. Cross your left leg onto your right thigh and lean to the right so the outside of your right glute is the only part of you touching the foam roller. Then, straighten your right knee to roll up your glute. Do not roll the center of the glutes as this might compress the sciatic nerve.

 

 

Next you want to perform 30 seconds of each of these static stretches.

Kneeling Hip Flexor StretchKneeling Hip Flexor Stretch

 

 

 

seated adductor stretchSeated Adductor Stretch

 

 

 

biceps femoris stretchBiceps Femoris Stretch

 

 

 

 

 

piriformis stret supinePiriformis Stretch

 

 

Next we will focus on strengthening the muscles that are underactive preventing low back pain from returning. You will perform one or two sets of each exercise doing 10-15 repetitions.

side lying gluteus mediusSide-lying Gluteus Medius

 

 

 

QuadrupedQuadruped Opposite Arm/Leg Raise

 

 

 

stability-ball-bridgeStability Ball Bridge

 

 

Perform these exercises every other day for four weeks.

For more exercises contact us at zac@espwellenss.com

~Zac Linton CPT, CES, FNS

 

ESP Wellness’ July Boot Camp

Today marks the mid point of ESP Wellness’ 6-week boot camp. Due to demand and popularity, we are going to be hosting another, August 11 to September 19th at Lake Elmo in Billings, MT. We want to thank everyone for their support including Lake Elmo for graciously helping us secure a location.

Our friends and clients will be battling the heat this evening but still getting a great workout that you can do below. Remember – stay hydrated, stay motivated and stay on track.

Thank  you for all of your love and support!

Sincerely,
Zac Linton
NASM Certified Personal Trainer, Corrective Exercise Specialist, Fitness Nutrition Specialist
zac@espwellness.com

Workout 7/9/14

Lateral Lunges
180 Jump Squats
Push Ups
Side Shuffles
30 Seconds of each then 30 Seconds Rest
25 meter run
Repeat three times

Burpees
Divebombers
Tuck Jumps
Crunches
30 Seconds of each then 30 Seconds Rest
25 meter run
Repeat three times

High Knees
Walking Lunges
Bridges
Switch Kicks
30 Seconds of each then 30 Seconds Rest
25 meter run
Repeat three times