Progress > Perfection
Let’s not self sabotage our way into old habits. We know everyday won’t be perfect, but what we do know is that we have the decision of what we decide next.
If you are someone that struggles with nutrition or relationship with food, reach out or start a two free week trial! All of our coaches here have their own unique experience and would love to help you grow.
Check out the video below for a relatable story from Coach Ashley.
Here is how the rep scheme will break down in the training for our strength tracking phase!
First 2 weeks: 8-10 reps (done)
The next 2 weeks: 10-12 reps (increases our training volume without necessarily having to increase the weight on our lifts)
Following 2 weeks: 8-10 reps (back down to see if we can lift heavier with the first rep range on our lifts)
2 weeks after: 6-8 reps
Then 2 weeks of: 4-6 reps
Then final week: 2-4 reps
This rep scheme will give you the opportunity to improve how much weight you can push!
Watch the video below for further explanation!
Barbell hip thrusts are a more challenging variation of a glute bridge/2 leg hip thigh. It targets the gluteal muscles better than many lower-body movements. This exercise improves hip extension by engaging both the hamstrings and glutes.
How to get set up:
Check out the video below for a visual on proper set up!
Common mistakes found:
Modifications for a barbell hip thrust can be simply removing the bench. Doing the movement from the floor. If the barbell is too much, then we can use a sandbag or even go bodyweight. There are many ways to execute this exercise for any level of fitness!
A dumbbell single arm bench row is a unilateral “pull” exercise designed to target your back and lats. This exercise is great for building a strong back and improving grip strength.
How to get set up:
Check out the video below for a visual on what a single arm row looks like!
Common mistakes:
If a single arm bench row is too challenging, then you could modify by doing a single arm banded row from either a seated or standing position.
A dumbbell bench press is a chest dominant exercise, but also incorporates many other muscles. The bench press works primarily the pecs and anterior deltoid, but also includes triceps, serratus, lats and core. Dumbbell bench press helps improve strength and power. The motion of pushing up against gravity with both arms simultaneously, working multiple muscle groups results in increased muscular endurance and greater force production.
How to get set up:
Check out the video below for a rundown on how to properly get set up for a safe bench press!
Common mistakes:
Trap bar deadlifts trains almost the entire body. This form of deadlift causes you to have more quad activation due to the handles being on either side of you verses in front of you. For this same reason, it can also reduce the risk of low back injuries due to having more of an upright torso.
How to get set up:
Watch the video below for a visual on how to get set up and for additional information on what you can expect!
Common Mistakes:
Modifications for trap bar deadlifts can be elevating the bar, giving you less range of motion. If in need for further modification, a kettlebell deadlift would be the next best thing!
A bulgarian split squat is a lower body exercise with a focus on the glutes. This exercise challenges your core and balance at the same time. Given the split stance position of this movement, it largely removes the lower back from the equation, putting more emphasis on the legs.
How to get set up:
Check out the video below for a visual on how to get set up!
Common mistakes:
If having your rear foot elevated on a bench, then you can complete a loaded split squat with both feet on the ground. To further modify, you could either do a bodyweight split squat or assisted split squat. All movements will have the same benefits regardless of which variation is performed.
Our pop up workouts have been a HUGE hit and TONS of fun! We are excited to do it again. We are toying around with the whole idea of Saturday workouts, but we are using these pop ups to gauge interest and attendance. So far, we are blown away by the turn out!
Here are the deets and rules:
Join Coach Meagan for her super fun training
We are starting a strength & conditioning program with Game Plan Sports for student athletes! We are looking to add classes for grades 5-8, and classes for 9-12!
If you play sports, this is a great program to help you or if you are a coach and want your team to excel then this is a fantastic opportunity.
In this program athletes will:
If you are interested, check out the link below to get more details and sign up!
Join us THIS Saturday October 14th at GetFitNH @ 9 am for a free session! No sign up required
For specific questions about age, grade or team specific opportunities contact Dylan and Jessica.
Dylan@getfitnh.com
jessica.susan@gameplansportsnh.org
The number one thing we hear clients struggle with is getting in enough protein. How can you prepare better?
Pick a protein source or two and buy it in bulk. Prep it, make your meals and freeze the rest for the following week. It will ensure you are getting in your protein and save you time for the week to come. Win-win!
Check out the video below for an example on how Coach Ashley bulk preps her protein!
Want more tips and tricks on meal prepping? Click the button below to find out more about our upcoming meal prep workshop with Coach Meagan and Coach Ashley!
