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:
Want to know one of the best indicators of your hip mobility, and ability to move well in general?
It’s the squat.
So I have a simple squat test for you to try.
You can do this right now!… and it will only take about 30 seconds.
Let me know how you do:
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30-Sec Squat / Mobility Test
1 – Start by standing in front of a wall, so that your chest is about 8-12 inches away.
2 – Do five simple body weight only squats.
3 – On the fifth and final rep, hold in the bottom position for a good 10 seconds.
Watch the video that shows you how to do this here:
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Now, go through the checklist below, and see how you did. Answer each question yes or no:
Y/N – My weight wanted to shift to my toes as I lowered myself into the squat
Y/N – My body wanted to tip forward and my face felt like it was going to hit the wall
Y/N – My knees caved in
Y/N – My feet rotated out to be able to get the tops of my thighs below parallel
Y/N – I had to get my feet super wide to get the tops of my thighs below parallel
Y/N – I was not able to get the tops of my thighs below parallel
If you answered yes to at least one of the questions above, you need to work on your squat!
If you don’t, in the short term, you’re decreasing your performance, and making your workouts harder than they need to be… and in the long term, you are likely to get injured.
