Category

Movement

Strength Training for Women

By | Movement

By Kathleen Trotter, PTS, FIS

Increasing maximum strength results in many positive benefits – and one of them is not bulk!

About Kathleen Trotter

Kathleen Trotter holds a masters in Exercise Science, is the author of two books including the new book Your Fittest Future Self, and is a Personal trainer, Nutritionist, Pilates Specialist and Life Coach. Visit her at KathleenTrotter.com

Twitter: @FITbyKathleenT

Instagram: @fitbykathleent

Facebook:  FIT by Kathleen Trotter

 

Fascial Stretching: FST versus ELDOA — Part One

By | Movement

By Kathleen Trotter, FIS, PTS

When it comes to continuing education, I have always felt like a kid in a candy store — wanting to attend every course and certification out there! I have learned to temper this desire. Through experience, I know that not every course is worth my time and money — I have attended more than a few duds — and that even the “best” course taught by the “guru” of the minute is not necessarily the best relative to my business. I have learned the importance of being selective — I can do anything, but not everything

Two certifications I have found worthwhile are Fascial Stretch Therapy (FST) and Étirements Longitudinaux avec Decoaptation Ostéo Articulaire (ELDOA). Are they for you? Maybe – they both serve a purpose and have unique pros and cons.

The question is do the pros benefit YOU and your clientele? Only you can decide. In this article, we’ll look more closely at FST and touch upon ELDOA next month.

FST versus ELDOA

ELDOA and FST both understand the body as an integrated system. Instead of targeting one particular muscle or joint in isolation, both approach the body as a “functionally integrated body” unified by fascia. This spotlight on fascia facilitates their more “global” vs “local” analytical lens.

A quick review of fascia:

Fascia is widely distributed connective tissue composed of interwoven collagenous fibre bundles of varying density. Fascia has lubricating functions and insinuates itself between muscles, nerves, blood vessels, etc., providing structure and protection by sheathing the entire body.

Think of fascia as the link between all the structures of the body — it forms a continuum with other tissue structures, creating interconnections between muscles, etc., making the body a global structure. There isn’t a bone, muscle, organ, or nerve that isn’t linked within body.

FST

FST is an assisted stretching technique created by Ann and Chris Frederick. Although there are complementary homework exercises that address the fascia, the primary technique is performed by a certified therapist on a client — typically using a treatment table.

Goals include, creating optimal mobility of joints, releasing adhesions, mobilizing fascia, and increasing levels of relaxation through joint mechanoreceptors. Multiple techniques are utilized, including modified PNF (proprioceptive neuromuscular facilitation), circumduction, oscillation, and gentle traction. Pain is never allowed and is considered a negative response.

Think of FST as a dynamic mobility “dance” performed by a therapist on a client to address the various fascial lines (or sheaths): the superficial front line, superficial back line, lateral line, spiral line, deep front line, superficial front arm line, deep front arm line, superficial back arm line, deep back arm line, and functional line.

Details of each line are too extensive for the purpose of this article, but the net is, widen your lens — look beyond individual muscles. Have a client with neck and upper back pain? Consider their ankle and hamstring. If their superficial back fascial line (SBL) is tight, their neck pain could potentially be connected to tibialis anterior or hamstring tightness. (If this concept intrigues you, review Thomas Myers’ Anatomy Trains or Ann and Chris Frederick’s Stretch to Win.)

A Look at the Positives

You’ll have fewer cancelations. A client can still train even if they can’t or shouldn’t handle an intense workout — they are recovering from being sick, low energy, in post-race recovery, etc. The session goals morph into promoting blood flow, maintaining the habit of moving, improving mobility, and checking in on goals, progress, growth opportunities, etc. Also, FST keeps things interesting — for you and your client — and helps address a key physical need — mobility — which is typically lost at a rate of 10% each year unless one takes steps to mitigate that downward trend.

A Look at the Negatives

The course is a substantive investment (level 1 is five days and over $2000, and best results require a massage table), and although there are homework exercises, FST is primarily a manual mobility treatment done on a client. Thus, there is an issue of scale and physical burden on the trainer.

Favourite Exercise — Lower-leg Gastrocnemius/Soleus 

The client stands with their forearms on the wall, one leg forward in a calf stretch. The trainer sits behind the client on the floor, legs crossed around the ankle of the client’s back leg, grasping the back ankle. The trainer leans back while moving their upper body side to side as the client presses their hips forward. The trainer always attempts to “play the angles” of the stretch — to get as many of the fascial lines as possible

My runner clients love this! When I am lucky enough to have it performed on me, I feel as if I am floating as I run. Amazing.

Up next, the 411 on ELDOA — including my “go to” non-negotiable before-bed exercise — and a cautionary note on contradictions and scope of practice.

About Kathleen Trotter

Kathleen Trotter holds a masters in Exercise Science, is the author of two books including the new book Your Fittest Future Self, and is a Personal trainer, Nutritionist, Pilates Specialist and Life Coach. Visit her at KathleenTrotter.com

Twitter: @FITbyKathleenT

Instagram: @fitbykathleent

Facebook:  FIT by Kathleen Trotter

Movement of the Month: Reverse Lunge Contralateral Barbell Split Squat to Standing Single Arm Chest Press

By | Movement

By Coach Kennedy

Winter is part of being Canadian, so there’s no point in complaining about it, it’s coming no matter what. So, learn to flow with it. Afterall, the change is nice. It allows us to do different things which benefits your brain and your body -.the brain because learning and doing new things creates and improves it’s neurotransmitters, and your body because adaptation will happen and unless we change the stimulus then we’re just going through the motions.

So, with the outdoor weather becoming much too cold to exercise in we move back indoors and into some barbell training – which leads me to the this month’s movement –

The Reverse Lunge Contralateral Barbell Split Squat to a Standing Single Arm Chest Press!

This is an under-utilized movement, yet one that offers so many benefits. One big benefit is dynamic balance – remember that your center of gravity which is about an inch below your belly button is constantly changing because of your movement, improving that cross-body core strength – think right leg, left hand and vice-versa, helping to integrate lower and upper body, and body awareness. It also helps to work your endurance, strength, and power; it helps to teach the body how to coordinate all of these muscles to work together like the body was designed, and it’ll make you stand out as a trainer and coach!

Exercise Execution:

Set your body in a split squat position, left leg in front, foot pointing forward, knee bent at 90 degrees while maintaining a tall spine. Your right leg extended behind, your knee just above the ground with the toes dorsiflexed. Take a hold of the barbell in your right hand and keep the arm extended. Begin by lowering your right arm until your triceps become approximately parallel with your back, just like you would do if you were in a supine position doing a dumbbell chest press, then as you begin to press forward simultaneously begin to stand up. Perform for the suggested protocol and then repeat on the other side. See the attached video as Coach Naval takes us through the movement.  Coach Ryan Naval is our head trainer at HQ Consulting (@coach.naval).

Exercise Protocol:

This movement can be performed for time or reps. If time is your choice, begin with approximately 30 seconds per side.  If reps are your choice, they can vary depending on the outcome. Perform higher reps for endurance (12-20) and lower reps (8-12) for strength.

ALWAYS regress and progress as needed. Not sure how?  Find me at: kennedy@coachkennedyonline.ca.

About Coach Kennedy

Coach Kennedy (Kennedy Lodato) is a 28-year advocate of health and a 14-year veteran of the fitness industry with a thirst for knowledge and a passion for teaching and running his Coach Kennedy Mentorships, private coaching, program design, and assessment courses, foot workshops, and so much more! Coach Kennedy is also a Fitness Educator of LIVE education to the fitness industry, teaching for canfitpro, and EBFA- Evidence Based Fitness Academy (www.ebfafitness.com).

Before pursuing his true felt passion for mentoring trainers and coaches, he occupied the positions of Personal Trainer, Sport Conditioning Coach, and Personal Training Manager.  He is a three-time recipient of the canfitpro PRO TRAINER of the Year award, as well as the 2019 Canadian Delegates’ Choice Presenter of the Year Award.

Coach Kennedy is Managing Director of LIVE Education for HQ Consulting, an education training facility that he recently co-established. For more information visit www.HQconsulting.ca or www.KennedyLodato.com

Teaching Outside the Fitness Box

By | Movement

By Elizabeth Mooney

It is easy to find yourself in a “rut” as a fitness instructor. Your certifications land you many jobs at local gyms and fitness centers. However, only so much money can be made at these types of establishments. In addition, if you live in a small, rural community, these traditional options may be limited.

Enter Country Fusion®, a new fitness workout that incorporates country music and line dance.  Country Fusion members and instructors have become engaged in a whole new lifestyle and all of the new opportunities that come with it.

Most of Country Fusion choreography is actual line dances. These are dances that get your heart pumping at the fitness studio, but are also recognizable in the Honky Tonks. Country Fusion has capitalized on this unique aspect in many ways that other fitness instructors could replicate as well.

“Star Instructors” are hired to teach line dancing at private parties for birthdays, holidays, showers, etc. Instructors run dances at schools and hold after school programs for either students or school staff.  Country Fusion gets involved in charity events that may hire a country band or have a country theme. Instructors have participated in events at breweries, wineries, liquor tastings, and at stores that sell country wares. Additionally, corporate parties and wellness programs are eager to include workouts like Country Fusion for their employees.

Country Fusion recognizes the interests and needs of its members. Senior living homes hold fitness events with Country Fusion and instructors modify their line dances for the senior population. Many members want to practice and build their confidence with line dancing before coming to class, so I created an online tutorial Country Fusion program available for a monthly subscription.

The most common way that Country Fusion makes money is at bars and restaurants.  Instructors establish themselves at a local fitness center then encourage those same clients to attend a nightlife event. Sneakers are traded for cowboy boots! The instructor teaches a few dances and plays songs that participants know from attending fitness classes. Being visible at these nightlife venues brings new people into the gyms to take County Fusion once they see how fun it is!

Country Fusion has become the leading example of how instructors can get out of the gym and take a workout to new clients. The brand has set itself apart by being both a day out at the gym with your sneakers and a night at the Honky Tonks with your cowboy boots!

About Elizabeth Mooney

Country Fusion® is created by Elizabeth Mooney. Elizabeth has been a dancer since the age of 2 and has taught fitness for over 10 years. Past experience includes directing her own off-Broadway show in NYC, America’s Got Talent Season 6, and Mercedes Benz fashion week. Elizabeth’s personal achievements include being a finalist in the Miss Italia competition, Elite Model Management competition, Bikini USA, and in Miss Hawaiian Tropic. Being an accomplished actress, dancer, choreographer and model, Ms. Mooney has appeared in many television roles, including HBO’s “Boardwalk Empire”, and roles on USA’s “Royal Pains”. Her most recent film and television appearances have been as a featured dancer on the Stars network show “Power”. Certifications include AFAA Personal Trainer, Pole Dance, Barre Assets, and training in BOSU and Bootcamp.

www.countryfusion.net

Facebook: Country Fusion

Instagram: countryfusionllc

Movement of the Month: Cable Horizontal Split Squat

By | Movement

>By Coach Kennedy

With the fall season now in full swing, winter is not far behind. As we move many of our activities indoors, we also tend to spend more time at the gym, meaning as a trainer and coach we should always be looking for something new or different to add into our own training regiments, but also your clients.

The Cable Horizontal Split Squat is one of those movements that is more often than not performed incorrectly. The biggest error is that many perform this like a regular split squat, meaning the movement is performed vertically, an up and down motion as opposed to a horizontal motion. I’ll be showing you exactly how this movement should be performed and when done correctly, watch out glutes – here comes the fire!

Aside from it being a great exercise for the glutes, other benefits include, dynamic balance (remember that your center of gravity is constantly changing over your base of support due to the constant shifting back and forth, improving that cross body/contra lateral core strength), helping to integrate lower and upper body, and body awareness.

Exercise Execution:

Set your body in a split stance position, right leg in front, foot pointing forward, slight bend in the knee with a tall spine. Your left leg is straight behind you, on your toes. With the left hand, take hold of the cable and keep your arm extended. Begin by moving horizontally, not up and down. The idea is to shift through gravity by taking your right knee towards the second toe. Remember, it’s horizontal, not vertical. The arm holding onto the cable remains extended and locked with no change in its position.

Exercise Protocol:

This movement can be performed for time or repetitions. If time is your choice, begin with approximately 30 seconds per leg. If repetitions is your choice, they can vary depending on the outcome; higher reps for endurance (12-20) and lower reps for strength (8-12).

ALWAYS regress and progress as needed. Not sure how?  Find me at: kennedy@coachkennedyonline.ca.

About Coach Kennedy

Coach Kennedy (Kennedy Lodato) is a 28-year advocate of health and a 14-year veteran of the fitness industry with a thirst for knowledge and a passion for teaching and running his CKM Mentorships, CK Private Coaching, AOW- Anatomy of Work workshops and courses, as well as a Fitness Educator of LIVE education to the fitness industry.

Before pursuing his true felt passion for mentoring trainers and coaches, he occupied the positions of Personal Trainer, Sport Conditioning Coach and Personal Training Manager. Kennedy is a three-time recipient of the canfitpro PRO TRAINER of the Year Award as well as the 2019 Canadian Delegates’ Choice Presenter of the Year Award.

Coach Kennedy is Director of Operations for HQ Consulting, an education training facility that he recently co-established. For more information go to: www.HQconsulting.ca or www.KennedyLodato.com

Jump In and Take Your Next Workout to the Pool

By | Movement

By Cat Kom

We’re not just talking about swimming laps, because you can absolutely get a body-sculpting weight-training session in a pool. So many people think of swimming as a cardio workout, but at Studio SWEAT onDemand, we think it’s an ideal place to gain power and build muscle. Seriously – your body weight is supported in water, so you can focus on building strength and flexibility. The buoyancy of a water workout is also perfect for people who suffer from conditions like arthritis, fibromyalgia, back pain, joint replacements, and balance issues.

On average, people burn about 500-600 calories during an hour of swimming, so, if you want the best pool exercises ever, dive into our easy-to-follow guide. We suggest anywhere to three rounds, depending on how much time you have to play.

 Weight Training Twist

It’s not all pool noodles and beach balls. You can actually buy pool weights, foam, and plastic dumbbells that work well underwater. These weights are perfect for building bulk – so, it’s time for you to change your perception around aquatic sports.

What it works: obliques, core, and quads

Here’s how to do it:

  • With both hands, hold your pool noodle or barbell shoulder height with arms straight in front of you.
  • Keeping your arms extended rotate your torso to the right while hopping your feet to the left.
  • Repeat by hopping feet to the right while twisting your upper-body to the left.
  • Repeat back and forth for 30 seconds.

Running in Place

No, you’re not dreaming – it’s really that hard to run in water. So, if you want the ultimate aerobic exercise, then try this new take on high knees. Just remember – slower kicking means less resistance, while faster kicking increases your resistance.

What it works: cardio, hip flexors

Here’s how to do it:

  • With your feet touching the floor, begin to run in place.
  • Go as fast as you can, kicking your legs and lifting your knees as high as you can.
  • Complete for 30 seconds.

Leg Lifts

This deceptively simple ab move is difficult enough on land, but in a pool? You’ll find that you’ll need extra core strength to keep your body from floating away AND push your legs through the water.

What it works: abdominal muscles, obliques, and hip flexors

Here’s how to do it:

  • Holding on to the edge of the pool, lift your legs together until they’re parallel to the floor.
  • Lower them down.
  • Repeat for 25 reps.

 Use Your Noodle

This one may require you to steal your kids’ pool noodle, but trust us, it’s worth it, and they’ll forgive you.

What it works: core, shoulders, and triceps

Here’s how to do it:

  • While on your belly floating in the water, hold on to a horizontal pool noodle.
  • Engage your core to hold your position, then push down the pool noodle with arms straight.
  • Complete for 25 reps.

Tuck Jump

Because it’s so high impact, not everyone’s a fan of the tuck jump. But, in a pool, treading water? You’ll experience that same heart-pumping cardio without being as hard on your knees as you add a bigger element of ab work into the mix.

What it works: core, quads, glutes, deltoids, chest, and lats

Here’s how to do it:

  • Make sure the water comes up to your shoulders.
  • While treading water (or with your feet touching the bottom of the pool), bring both knees up to your chest.
  • Extend your legs straight down.
  • Complete for 10 reps

A note to improve your pool workout: yes, you still have to drink water before and after your workout. Accidental pool water intake doesn’t count!

Just because a workout is creative and fun doesn’t mean it’s inefficient. If anything, changing it up with out-of-the-box exercises keeps you from getting stuck in a workout plateau and keeps you on your toes!

About Cat Kom

Cat Kom is a celebrated fitness trainer who launched a global movement to bring fitness to the masses, no matter their age, ability or skill level. Through her company Studio SWEAT onDemand, a fitness studio based in San Diego, California, she produces streaming workouts that can be accessed through their app, any internet browser, smart device or TV. As one of Huffington Post’s‘ Limit Breaking Female Founders,’ Cat has gained notoriety for her fat-torching classes featuring passionate trainers and real people, getting real results.

 

Movement of the Month: Foot Flow

By | Movement

By Coach Kennedy

I just returned from the LARGEST Fitness Expo of its kind in the WORLD – The 26th annual canfitpro 2019 Fitness Convention and Tradeshow. One thing most of the presenters and delegates had in common…we were on our feet all day, and they were long days. When feet become tired they can become unstable and lead to a host of issues, which brings me to this month’s movement called FOOT FLOW.

These moves could change your life, and I’m going to quickly explain how.

  1. Foot strength: While there are many day-to-day movements and exercises in the gym (calves raises) that can help strengthen the extrinsic muscles of the foot, in my experience 99% of the population does NOT do any specific exercises to strengthen the intrinsic muscles of the foot. The benefit? A stable foot allows the ankle more freedom to move. Limited ankle dorsiflexion affects all movement.
  2. Single Leg Balance. With every step you take, you’re constantly shifting from one leg to another, making walking a single leg (SL) balance movement. One foot is fixed and one is always lifted. When you run, you’re always on a SL. That’s reason enough, but a big reason is also fall prevention. Regardless of age.
  3. Glute Strength: to balance on a beam means your body is constantly fighting to balance itself in the frontal plane. One of the prime muscles doing this is your Glute Medius, as well as your TFL (tensor fascia late). By driving the foot into the ground or beam you make a direct connection to your glutes. In the video, Jason goes for a full two minutes, ask him how his glutes felt!
  4. Helps keep your knees safe: Simply put, our feet are connected to our glutes. As I mentioned above, as your feet move side to side so will your Glute Medius. AND, your Glutes drive your knees…healthy feet=healthy glutes=healthy knees. We are one integrated kinetic chain from toe to fingertip.
  5. Proprioception: Ever wonder why you don’t miss your mouth when you eat with a spoon or fork? Ever wonder how you never miss a step when using stairs? How is it that you know exactly how high to lift your leg? It’s called proprioception, body awareness. This means during life or sport whenever you’re bumped, pushed, hit etc, you have a greater chance of being able to stay up or recover. You have a better ability to keep your COG (center of gravity) in-between your BOS (base of support-the space between your feet.)

Exercise Execution:

Please note that many will need to begin these movements on a stable surface. In fact, I would suggest regardless of your skill level that you do a bit of practicing on a stable surface to begin. This is a great way to lay down those patterns while not having as much concern about the balance aspect. Please note that if the stable ground is also a challenge, you would begin holding on to a dowel rod or body bar.

Depending on where you begin, the goal is to take you from the supported stable surface, to an unsupported stable surface, up to the beam supported and finally on the beam with no support. Where you begin is KEY. So, do not advance yourself too quickly.

Also, keep in mind that in the video Jason (@coachjay.persaud) performs all of this in one flow. You can break it down per movement. In other words, first perform the SL then stop and restart and perform the 2nd movement and so on.

In the exercise protocol below I’ve listed ways to begin, but this is what you are looking to work up to:

  1. The SL Balance: 30 secs per side.
  2. Clocks: Left Leg: 12PM, 3PM, 6PM. Right Leg: 12PM, 9PM, 6PM.
  3. Runners “A”’s: 5 per side.

If you have any other questions, please don’t hesitate to reach out.  If you’re interested in picking up a beam go to: www.hqconsulting.ca and once you get to the cart use the code CKHQ10 to receive 10% off just for being a canfitpro member.

Exercise Protocol:

Once you have been able to progress from the ground to the beam:

  1. The SL Balance: Begin with 10 secs and work up to 30 secs depending on your goals.
  2. The Clocks: Begin with just tapping 12PM once per Leg. Work up to the full circle. Repeat if you like.
  3. Runner “A”’s: Begin with one per side, work up to 5 per side, or more.
  4. ALWAYS, ALWAYS remember: SAFETY FIRST.
  5. ALWAYS regress and progress as needed. Not sure how? Find me at: kennedy@coachkennedyonline.ca.

About Coach Kennedy

Coach Kennedy (Kennedy Lodato) is a 28-year advocate of health and a 14-year veteran of the fitness industry with a thirst for knowledge and a passion for teaching and running his CKM Mentorships, CK Private Coaching, AOW- Anatomy of a Work workshops and courses as well as a Fitness Educator of LIVE education to the fitness industry.

Before pursuing his true felt passion for mentoring trainers and coaches, he occupied the positions of Personal Trainer, Sport Conditioning Coach and Personal Trainer Manager. Kennedy is a three-time recipient of the canfitpro PRO TRAINER of the Year award as well as the 2019 Canadian Delegates Choice Presenter of the Year award.

Coach Kennedy is Director of Operations for HQ Consulting, an education training facility that he recently co-established. For more information go to: www.HQconsulting.ca or www.KennedyLodato.com

 

Movement of the Month: Barbell Single Arm Lateral Lunge to Press

By | Movement

By Coach Kennedy

Barbell bench press, barbell squat, barbell deadlift, barbell bent over row, barbell hip thrusts:  we’ve all heard of these very important, KEY fundamental movements in exercise and I’m sure we’ve all performed them at some time or another. I’m a big believer that fitness tools, if applied with purpose, not circus, are a great way to add variety and fun to one’s programming. Why does this matter? Adherence, that’s why. When programming is designed with purpose, AND at the same time is made to be fun, people stick to it longer. Longer means results… results equal happy clients… happy clients equals renewals and referrals, and so on and so on!

With that said, in reference to tools, let me point out that the typical barbell can be used for far more than just your fundamental movements.  In fact, if you get creative, you can perform complete programs, if you were so inclined, that ONLY used a barbell. Think about it…the movements I mentioned above are all very static movements, important but nevertheless static.

This brings me to the Movement of the Month: Barbell Single Arm Lateral Lunge to Press.

This exercise is a great example of taking a barbell and using it with movement in an upright position, not on your back, not just bent over, but actually using it in a very functional way, if you will. Life and sport happen this way, therefore it’s a great idea to consider how an exercise transfers to life and sport when designing programs. Do they serve a purpose? Do they help your client achieve their goal?

As for the benefits of the Barbell Single Arm Lateral Lunge to Press, they’re endless!

Let’s begin with mobility, which is required in order to perform the lateral lunge correctly.

This leads into deceleration. As you begin to come down into the lunge your quadriceps need to be able to slow you down, decelerate you with control. And, the faster you come down into the lunge, the greater the ability to decelerate. It’s called eccentric strength.

Power is a combination of strength and speed. You’re required to move with some speed, from when you hit the ground, in order to come back up into your starting position. It’s like you’re exploding once your lead leg hits the ground. There is also some direction change, which requires agility.

In addition, let’s consider the muscular coordination required from “toes to fingertips” in order to perform this integrated movement. This coordination is intra (within each muscle) and inter (with other muscles creating the movement). All in all, a very effective, dynamic, integrated, multi-planar movement using a good old-fashioned barbell in a very NEW way.

And lastly, as I said before, it’s fun and totally different from what we generally see being done with barbells. Which means clients enjoy it, they think it’s cool and they always come back for more!

Exercise Execution:

Begin by standing with feet hip- to-shoulder width apart, soft knees, core braced, shoulders in their set position (elevate, retract and depress) and the barbell set up with your landmine placed in your right hand. Take a lateral lunge to your right, maintain a tall spine. As soon as you complete the lateral lunge, reverse your movement back to the starting position while simultaneously pressing the barbell. Repeat for the allotted time or repetitions then change sides.

Watch the video for an exercise demonstration.

Exercise Protocol:  

Generally performed for 30 seconds per side or can be measured in repetitions, 6-12 per side depending on your goals. Apply exercise based on your client’s fitness level.  In other words, regress and progress as required.

Not sure how?  Contact kennedy@coachkennedyonline.ca

Special thanks to Rich Wigmore and Taylor Rawson, cofounders of RT Health Company, for allowing me to use there space for all of my videos and mentorships. www.rthealthcompany.com

About Coach Kennedy

Coach Kennedy (Kennedy Lodato) is a 27-year veteran of the fitness industry with a thirst for knowledge and a passion for teaching and running his CK Mentorships, CK Private Coaching and Fitness Educator of LIVE education to the fitness industry.

Before pursuing his true felt passion for mentoring trainers and coaches, he occupied the positions of Personal Trainer, Sport Conditioning Coach and Personal Training Manager. Kennedy is a three-time recipient of the canfitpro PRO TRAINER of the year award, master instructor for various industry companies including canfitpro and EBFA Global (Evidence Based Fitness Academy).

For more information visit: www.KennedyLodato.com

Movement of the Month: ViPR Lateral Bound with Single Leg Landing

By | Movement

With Coach Kennedy

It doesn’t matter how long you’ve been exercising, we all go through various phases of expanding our knowledge of the human body and movement. What sort of phases?  For myself I’m always searching for new ways to integrate the human body. I love feeling powerful, strong, agile and endurant!  So, I’ll go through phases where I won’t touch a weight for weeks on end, yet I feel stronger then ever. I’ll go through other phases where I’ll spend all my time moving on the ground like an animal (called Animal Flow). And yes, I’ll even go through short periods where I won’t attend the gym for weeks at a time as I find the need to just connect through daily movement at home, walks, hikes and bike rides.

This is one of the reasons I love using a tool called the ViPR  (www.vipr.com).

Unlike any other tool (I may be biased here), it allows me to integrate all aspects of training for strength, power, agility, core, endurance, balance, proprioception, stability, mobility and mostly…just a load of fun! Yes, it can have real purpose and function, and be fun. Let’s also not forget the muscular coordination that has to take place, intra and inter, and the amount of caloric expenditure required.

Which brings me to the Movement of the Month:  ViPR Lateral bound with Single Leg Landing.

Strength comes in all forms, in this case function, agility and endurance. There is movement in all planes of motion, that’s functional from a human movement perspective. Then the ability to load, explode and land during direction change is all about agility! And lastly, you have to have endurance.

Power is the ability to take strength and add speed. Power is a KEY component driven from a solid core, which you need plenty of in this exercise. And a stable core means the ability to drive more force.

We also have proprioception and mobility. Watch the ankle, the hips and thoracic spine, and it’s easy to see that mobility is a requirement in order to complete this lateral bound movement safely and efficiently. And, when we combine all of these benefits they contribute to our body awareness. I want you for a moment to imagine the landing: quick to balance while this weighted tool moves along carrying its own kinetic energy that has to be controlled and absorbed by you. If you’re not aware of where you body is in space, you can see how this would create an issue performing this exercise.

Lastly, it’s fun and totally different from what we generally see. Which means clients enjoy it, they think it’s cool and they come back for more!

Exercise Execution:

Begin in your athletic stance: feet hip width apart, soft knees, core braced, shoulders set (elevate, protract, depress) while holding the ViPR with both hands in a neutral grip directly in front of you. Drive your hips slightly to the right (this will create a preload effect) then safely, but quickly, drive the hips back towards the left and land on your left leg while letting the ViPR follow along as you imagine driving the ViPR into the ground with the right hand. The moment you land on your left leg, absorb the energy through the upper leg then explode quickly to the right side, repeat and continue for the allotted time.

Watch the video for an exercise demonstration.

Exercise Protocol:

Perform for 30 seconds per round. Apply exercises based on your client’s fitness level.  In other words, regress and progress as required.

Not sure how?  Contact kennedy@coachkennedyonline.ca.

Special thanks to Rich Wigmore and Taylor Rawson, cofounders of RT Health Company, for allowing me to use their space for all of my videos and mentorship. Visit their website www.thealthcompany.com

About Coach Kennedy

Coach Kennedy (Kennedy Lodato) is a 27-year veteran of the fitness industry with a thirst for knowledge and a passion for teaching and running his CK Mentorships, CK Private Coaching sessions, and Fitness Educator of LIVE education to the fitness industry.

Before pursuing the role of Fitness Educator, he occupied the positions of Personal Trainer, Sport Conditioning Coach, and Personal Training Manager. Kennedy is a three-time recipient of the canfitpro PRO TRAINER of the year award, co-founder of the CFEA (Canadian Fitness Education Alliance), and master instructor for various industry companies including canfitpro and EBFA Global (Evidence Based Fitness Academy). For more information visit  www.KennedyLodato.com