I just finished off a short flexibility session this morning to start my day.
This is something that I do almost every morning. I started the routine seven or eight years ago, and it has made a TREMENDOUS difference in improving recovery, mobility, conditioning, and overall athleticsim.
If you are looking for similar benefits, and you aren’t currently doing a routine like this, I suggest you work something like this into your training as well!
Here is the short series from today, if you want to give it a try… I held each of these poses for about 45 seconds each:
Low lunge
Wide leg stretch / straddle
Lying spinal twist
Couch stretch
Standing legs-apart stretch
Seated spinal twist
If you want some additional help, advice, or instruction incorporating this sort of thing into your routine, feel free to drop us a line here.
Great news! We are open again for indoor workouts at FVT ????????
(At the end of September, we got the go-ahead from Sac County today to re-open at “10%” capacity as we entered the “red” tier in the CA “Blueprint for a Safer Economy” system.)
So if YOU:
–Want to get back in the gym, but are a little hesitant to go to a large gym with shared equipment and lots of sweaty people
–Like the idea of working with a couple of other men and women of similar goals at the same time, so that you can essentially “split” the cost of a personal training session
–Are READY and SERIOUS about starting working yourself back into shape!
Respond to this message with the words “PERSONAL TRAINING”, and we’ll get you all the details ????
We have a few different personal training small groups going, with a few different focuses, that could be a perfect fit.
We are looking for about three to five men and women who live and/or work in the Land Park / Midtown / Downtown areas of Sacramento to try our semi private personal training program this month.
We currently have a couple of different small groups going, with a couple of different focuses.
One of them is our “Foundations” – Functional Fitness group… it’s for men and women who want to eliminate the pain of getting older, improve their ability to do what they love, and feel up to 20 years younger!
Reply to this message with the word FOUNDATIONS for details.
Below is a sample of what a workout might look like in this program.
Perform these two exercises back-to-back without rest; repeat the pair of warm-up movements twice without rest
Workout
– swing progression (sumo deadlift – 1/2 swing – full swing) – 15-20 – ‘Active Rest’- :30 – ½ OR foot sweep Turkish get up – 3 reps ea side – ‘Active Rest’- :30
Continue this sequence non-stop for 18 minutes
“Finisher”
– Battle Rope Intervals – :30 / :30 x8
Cool Down
5 minutes of static stretching – tight muscle groups only
*We are looking for about three to five men and women who live and/or work in the Land Park / Midtown / Downtown areas of Sacramento to try our semi private personal training program this month.
We currently have a couple of different small groups going, with a couple of different focuses.
One of them is our “Lean and Jacked” group… it’s for men and women who want to get STRONG, but also stay lean and athletic at the same time.
Reply to this message for details!
– Forest and the FVT Team
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I am slowly building back my deadlift after tearing my pec around this time last year.
(No, your pectoral muscles are obviously not prime movers during a deadlift. But, when you start picking up some heavier weights, you’d be surprised how much you do use and feel them, especially if one is a little weaker and less mobile as you come back from an injury… not to mention, it’s a pretty good demonstration that the deadlift is a TOTAL BODY exercise!)
Here is the 5-point mental “checklist” I think about before a deadlift session. I also try to focus on ONE of these tips – that I, or a client I’m working with – need to work on most, for the workout. Do you think I hit all of these points in the video? ????
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5-Point Deadlift Technique Checklist
1 – Set up with the bar just in front of your shins, but not touching them. When you reach down to grab the bar, your shins should touch it.
2 – Take the slack out of the bar when you set up and get ready to lift. This will feel a bit like you’re pulling up on the bar and driving your feet into the ground at the same time. Another way to think about it is like you’re wedging yourself between the bar and the ground.
3 – Get your back flat. Your shoulders should be down and back, your back flat, and your upper back tight and positioned right over the bar on your set up.
4 – The bar path should be straight up and down. NOT around your knees, out in front of your body, etc.
5 – Stick with the double overhand grip for as long as possible. At some point, when the weight gets higher, you’ll have to switch to the mixed grip. But the double overhand grip is most symmetrical and easiest on your body.
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*We are looking for about three to five men and women who live and/or work in the Land Park / Midtown / Downtown areas of Sacramento to try our semi private personal training program this month.
We currently have a couple of different small groups going, with a couple of different focuses.
One of them is our “Lean and Jacked” group… it’s for men and women who want to get STRONG, but also stay lean and athletic at the same time.
We are looking for about three to five men and women who live and/or work in the Land Park / Midtown / Downtown areas of Sacramento to try our semi private personal training program this month. Reply to this message for details!
This will be a perfect fit for you if:
– You want a bit more individualized attention and focus over a group workout
– You are ready to come back into the gym, but you aren’t quite ready for the larger groups in light of everything that’s going on right now
– You like the ‘win-win’ idea of semi private PT – because you get what is VERY close to personal training-level service, at a lower cost because it’s spread between 1 or 2 or so more people
If you are interested, reply to this message and we’ll send you all the details on our semi private PT 14 Day Jump Start program so that you can give it a try.
We got the go-ahead from Sac County today to re-open at “10%” capacity as we enter the “red” tier in the CA “Blueprint for a Safer Economy” system.
So, starting this Thursday, October 1st, we will re-open for indoor personal training and semi private personal training programs. Get in touch with your trainer to schedule!
Starting next Monday, October 5th, we will re-open our indoor small group – boot camp program at “10%” capacity. Clients, please check your email and/or the private clients-only FB group for details.
We will continue the remote / online training schedule we currently have.
We will also continue to do the 8am Saturday boot camp in Land Park.
We are excited to be back inside and will be taking every precaution to ensure your safety. We also thank you in advance for continuing to work with us as we do the best we possibly can to serve you, while at the same time keeping you safe.!
If you are a person that does any kind of HIIT-type workouts..
If you are a runner..
If you lift weights regularly..
Or even if you just want an easy way to get moving and start doing these things in the near future..
And ESPECIALLY if you are age 35 or older…
Regular mobility, flexibility and core work is probably one of the most overlooked parts of a training program.
And the cool thing is, in our 30-day Flexibility / Mobility Challenge (our first session was this morning… you still have time to sign up, but this is your last and final call!=>> https://forestvance.wufoo.com/forms/z1cfy6yj1txb47s/) we put all of these elements together into short, simple sequences so that you can:
Improve recovery
Improve conditioning
Increase mobility
Improve overall athleticism
Prevent injury
And much more.
Here is a simple one of these sequences to get you started. Do/hold each pose/stretch for about 60 seconds:
