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Come get in shape with Chris Ydrogo . 1st session is free! Whether it’s strength, weight loss or both Chris will push you to your goals.
Chris Ydrogo pushes his clients to get the results they want. Do you want results? Your first session with Chris is free.
Personal Trainer Sean helping his young Country Day high school football player stay strong this season. Your first session with Sean is free!
When it comes to building strength, weight loss and getting the body you’ve always wanted Chris Ydrogo is your Trainer! Your first session is always free!
💪🏽Tuesday’s Strength Exercise of the Day The “Deadlift”💪🏼 The deadlift is a popular weightlifting movement that involves lifting weight from the ground. Deadlift benefits are numerous, ranging from improved athletic performance to muscle growth and increased strength. Once you learn proper deadlifting form, you can add it to your training plan and reap the rewards. Tip Deadlifting can improve your vertical jump, prevent back pain and burn calories. Proper Deadlift Technique There are a few deadlift variations. The barbell deadlift is popular, but you can use a hex bar or a kettlebell as an alternative. There are two major variations of the barbell deadlift: wide stance and narrow stance. 1. For both variations, you start with a barbell on the floor. 2. Put weight plates on the bar. Bumper plates are the best kind to use since they're a standard height. With the plates on, the bar should be a few inches above the floor. 3. Walk up to the bar so that your shins are almost touching. 4. For a narrow stance deadlift, stand with your feet under your hips. For the wide stance, stand with your feet outside your shoulders. Point your toes out slightly. 5. Stick your hips back and bend forward to grab the bar with both hands. If you're using a narrow stance, your arms go outside your legs to grip the bar. With a narrow stance, you should grip the bar directly under your shoulders. 6. Sink your hips down, flatten your back and pull the bar off the ground until you're standing straight up. 7. Lower it back down to the ground under control with your back flat. Make sure the bar comes to a complete stop on the ground after each repetition. The weight should come to a dead stop, which is where the name "deadlift" comes from. A common mistake is to bounce the weight off the ground for the next repetition instead of setting the bar down completely. This can make the exercise less challenging and rob you of some of the benefits of the deadlift exercise.
💪🏽Tuesday’s Strength Exercise of the Day The “Bottoms Up Press w/ KB”💪🏼 Benefits of the Bottoms-Up Press One of the biggest benefits of the bottoms-up press is that it teaches you the principle of irradiation. As you grip the bell tightly, the rest of your arm tenses. The tension in your arm irradiates to create more stability in your shoulder. Similarly, as you tense your torso, the irradiation principle increases strength in your shoulder. Here are some other key benefits of the bottoms-up press: •Trains the Press: It helps you find the right groove for presses. Your shoulder will find the path of least resistance and most stability to press the weight. •Teaches Core Stability: Your thighs, glutes, abs, and lats must all be kept tight to build a solid foundation for the shoulder to press the kettlebell. If you are loose like a noodle below the press, it will be much more difficult to press the weight. •Relieves Achy Elbows and Shoulders: With the weight upside down, you will feel the pressure in your palm. This tends to keep the elbows in a great position. Bottoms-up presses are also an effective (but complicated) rehab tool, as they build rotator cuff strength. Aim to start with a lighter weight and progress from there. •2-3 Sets of 10-12 reps per side
💪🏽Tuesday’s Strength Exercise of the Day The “Kettlebell Swing”💪🏼 The Many Benefits of the Kettlebell Swing It's a Full-Body Move The primary muscles worked in the Kettlebell Swing are the glutes and the hamstrings. They explosively extend the hips and drive them forward, creating the power needed to swing the kettlebell. Although it's considered a hip-dominant exercise, the Kettlebell Swing is really a full-body movement. Your quads extend your knees to provide an extra power boost. Your core and back muscles engage to keep your torso stable and your spine in a neutral position. Your shoulder stabilizers engage to control the movement of the kettlebell. These muscles also help decelerate the kettlebell during the downswing, while maintaining control of your body. It Trains the Hip Hinge Hip Hinge Technique The hip hinge is a fundamental movement pattern that all athletes should perfect. It's important for athletic skills like jumping, and for exercises like the Deadlift and Squat. With a proper hip hinge, you're able to bend over with a neutral spine by pushing your hips back. This allows your strong and powerful glutes to maximally contribute to the movement, while keeping your lower back safe. The Kettlebell Swing strengthens and reinforces this exact movement. It's a Great Swap for Olympic Lifts Olympic lifts such as the Clean and Snatch can be intimidating. The moves require lots of practice and great coaching—heck, these lifts are sports on their own. If you get a program with an Olympic lift, your first inclination might be to cross it off your chart. Fortunately, the Kettlebell Swing is a great alternative. It trains the same muscles with a similar movement, and it's much easier to learn. Is it an exact replica? No. You don't get a full triple extension—of the hips, knees and ankles—and you can't use as heavy of a weight. But it's a great alternative anyway. It's Good For Your Back Kettlebell Swings have been shown to reverse
💪🏽Tuesday’s Strength Exercise of the Day The “Hip Thrust”💪🏼 What muscles are worked? The hip thrust motion mainly targets the glutes — both the gluteus maximus and gluteus medius — as well as the hamstrings. Your quads, core, and hip adductors will be working, too. What’s the point? Hip thrusts build strength and size in your glutes in a way many other exercises cannot, and experts agree that they provide benefits for many people, from athletes to older adults over age 65. Glute strength is important for the stabilization of your core, pelvis and lower body. Without it, you’re at higher risk of knee pain, low back pain, and other types of injuries. Strong glutes also promote athletic abilities, like jumping, sprinting, and changing directions. In general, strong glutes are key to good mobility. An added perk? A nicely lifted and round backside. Follow these steps to perform a hip thrust: 1. Set up with your back against an elevated surface (like a bench or a box) with your knees bent and feet flat on the ground. 2. The bench should hit just below your shoulder blades, and your feet should be about shoulder-width apart. You can rest your elbows on the bench. 3. Keeping your chin tucked, push through your heels until your thighs reach parallel to the floor — your legs should form a 90-degree angle. 4. Squeeze your glutes at the top, then return to start. If you’re a beginner, aim for 3 sets of 12 reps, working your way up to 20 using body weight. After that, progress in the exercise by experimenting with a single-leg variation or safely adding weight, either with a barbell, plate, or dumbbell — more on that below.
💪🏽Tuesday’s Strength Exercise of the Day💪🏽 The “Bird-Dog” The bird dog is a simple core exercise that improves stability, encourages a neutral spine, and relieves low back pain. It strengthens your core, hips, and back muscles. It also promotes proper posture and increases range of motion. This exercise is suitable for people of all levels, including seniors, and it can be used to prevent injury, align your spine, and recover from low back pain. Keep reading to check out the benefits and variations of the bird dog exercise and learn a few additional exercises that target the same muscles. How to do the bird dog exercise For this exercise, you’ll need an exercise mat. Place a flat cushion or folded towel under your knees for extra cushioning. You can use a mirror to check your alignment. 1. Begin on all fours in the tabletop position. 2. Place your knees under your hips and your hands under your shoulders. 3. Maintain a neutral spine by engaging your abdominal muscles. 4. Draw your shoulder blades together. 5. Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. 6. Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor. 7. Hold this position for a few seconds, then lower back down to the starting position. 8. Raise your left arm and right leg, holding this position for a few seconds. 9. Return to the starting position. This is one round. 10. Do 2-3 sets of 8-12 repetitions.
💪🏽Tuesday’s Strength Exercise of the Day💪🏽 The “Kettle Bell Halo” The kettlebell halo is an excellent exercise for strengthening and mobilizing your shoulders. As you might expect, that means your shoulders do most of the work — but this is also a great core exercise, and works your upper chest and back too. Muscles Used in a Halo Workout: In the real world, your body rarely ever uses one muscle at a time. Instead your muscles work together in groups, pulling your joints through the complex movements you perform every day. Because of that, fitness professionals prize compound movements that work multiple muscles and joints together, preparing you for the physical demands of everyday life. Kettlebell Halo Exercise for Mobility Before you start your kettlebell halo workout, get used to what's often called the horn grip. This means holding one kettlebell in front of you in both hands, close to your body, with the ball or "bell" side of the weight pointing up and the handle pointing down. Your hands rest on the angled parts of the handle — the horns — that connect directly to the ball. 1. Stand square with your feet hip-width apart, holding the kettlebell near your chest in a horn grip. 2. Slide the kettlebell up and to the right, as if you were passing it over your shoulder to someone behind you — but keep a firm grip on it. 3. Continue moving the kettlebell around your head to the right, raising your left arm enough that your arm passes over your head. When the kettlebell is directly behind your head, it will be upside down. 4. Keep rotating the kettlebell around your head in the same direction, until you can bring your right arm forward over your head. This allows you to slide the kettlebell back in front of you, completing the motion. Keep your core tight and knees slightly bent through this exercise; think of tucking your tailbone slightly underneath you to keep from arching your back as you move the weight. Finally, make sure yo