ELITE Fitness and Nutrition

Congratulations Maya!

Barbell Overhead Press

Video 1: Viking Press
- This is a great modification or regression for those who lack mobility for full range of motion on the overhead extension.

Video 2 & 3: Barbell Overhead Press
- Here you see good body position and bar path through full range of motion. This is the proper movement pattern for BB OH Press.

Barbell Overhead Press

Notice the position of the body, specifically the toros, remains static and neutral throughout the movement. Also, take note of the bar path as it's pressed overhead. You will notice a slight backward angle. Often, it may feel like you are pressing directly over your shoulders, but lack of mobility can give a false sense of extension. You may need to see what you are doing in order to make appropriate adjustments.

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1 Foot Up on Box Overhead Press
(In the gym)

• Notice how the lumbar spine stays relatively neutral as they work through the overhead movement pattern. This prevents the individual from compensating for lack of shoulder mobility through the lumbar spine, which can be dangerous.

1/2 Kneeling or 1 Foot Up on Box 1 Arm Overhead Press is a great way to work on your overhead extension, combined with other mobility drills.

Join us on Saturday, May 6th at 11:30 for a free clinic presented by

At Liberated Chiropractic we believe true healing comes from the inside out. We bring transparency to health care and seek to free others from the modern medical model. We specialize in nervous system health and provide specific and effective chiropractic care to help families achieve optimal health.

When you have aches and pains, the process of getting to see a professional can often be lengthy and complicated. At our clinic you will gain greater understanding of an issue you may be dealing with. Receive free guidance and on the spot advice during our hands on Q & A at the conclusion of the clinic.

Lat. Engagement for the Deadlift

The Lat's are the largest muscle in the upper body and the connection between the arm and the hip. This makes engagement of this muscle essential for an efficient deadlift. This also prevents overuse of the erector spinae, low back.

Farmers Carries have many benefits and can be done for multiple reasons. One of those is learning how to engage the Lat's and maintain tension over time.

There are many cues to help with this. We like to think about pulling the shoulders back and down until you feel the tension. Done correctly this will alleviate the pain, provided no other flaws in the movement pattern exist .

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Arrive early to warm up on the range. Check in at 7:45am and grab a bucket of range balls. Tee off time is 8:30am. This is free to all tournament competitors.

Prizes available on up to 6 challenge holes.

* Nomad - Longest Drive
* State Farm Insurance - Closest to the Pin
* Dixon Golf - Challenge
* Golf International Challenge
* And more….

Minimum prize value $100

At the conclusion of your round pick up your goodie bag hang around for…

*Putting competition sponsored by Christus Health
*Silent Auction
*Dixon Golf Raffle
*Massages by Holistic Hands

Prizes for challenge holes, putting competition, raffle, and tournament champions presented at 1:30pm.

Anti-Flexion & Anti-Rotation Press

These exercises are used to strengthen the muscles around the spine and secure it during movements of high velocity, heavy load, or both. This makes anti-flexion and anti-rotation exercises ideal for injury prevention and overall body control during movement.

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If you do what you’ve always done, you will continue to get what you’ve always had. It’s easy to avoid and put off the uncomfortable things in life. If you want something new, this is what it takes. Think of each one of these moments as practice.

Registration for middle school and high school athletes now open! Contact us for more information.

The Step Up
Choosing the Right Box Height

The ability to maintain a neutral spine through range of motion ultimately determines the height of the box during a Step Up.

Step Up (Choosing the Right Height) The Step UpChoosing the Right Box HeightThe ability to maintain a neutral spine through range of motion ultimately determines the height of the box during a ...

Protein bars are a quick and convenient way to have a snack or meal on the go. When choosing the right protein bar for you, check out the nutrition label and look for these things. Look at the ingredients and pick one that has a healthy balance of fats, protein and fiber. These will keep you full and satisfied. Look for a bar with 10 to 20 grams of protein from a high quality protein source; like nuts, nut butters, egg whites, seeds and grass fed meats. Each bar should be between 200-400 calories. This a good range for a snack or a small meal replacement. Last big thing to look out for is sugar. A single serving protein bar should have a maximum of 13 grams of sugar. Sugar from fruit isn’t considered an added sweetener, but be on the look out for added sugars. Vital Performance and ONE bars are great post workout choices to help build muscle. RX bars are also a great choice with just a few whole ingredients. Rise bars are made from 4 ingredients and provide 15 grams of plant protein.

Improving Flexibility in the Lats for a Better Front Rack Position

Forearm Slide: dynamic mobility exercise to actively reinforce lat flexibility.

Kneeling Lat Stretch: static mobility exercise to improve lat flexibility.

Syncing up your breathing with the exercise will improve range of motion.

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Red Kingdom! Go CHIEFS!!!!

Tech N9ne - Red Kingdom | Official Audio Tech N9ne - Red KingdomOfficial Hip Hop Song | Strange MusicTech N9ne: From me & Strange Music,dedicated to the KANSAS CITY CHIEFS!Produced by: King ISOTech ...

The Front Rack

How to properly position the bar for maximum efficiency.

Mobility
• Lat. flexibility for proper elbow position
• Wrist flexibility to allow proper loading on the shoulders

Points of Emphasis
1: Elbows up and in
2: Full weight of the bar rests on the front delts, not wrists

Front Rack Position How to properly position a barbell on the front of the shoulders

If you’re looking for a great gym to start your fitness journey or just need guidance through our online training, ELITE has the right program for you. Contact us today to get started.

Proper Body Position
Pull Ups, Chin Ups, etc...

Hollow Position: A technique for proper use of the core muscles to create body control, laying supine, hanging vertically, etc.. Helps engage andominals and prevent over engagement of low back.

• Lay supine on the ground with legs straight and hands at side. Tuck the chin and raise the legs six inches. Make sure the lower back stays connected to the floor. Tension should be focused in the abdominals, not the low back.

Progression 1: From the Floor
Progression 2: From the Hang
Progression 3: With Chin Up
Progression 4: With Pull Up
(Modify with bands)

Pefect Pull Up Position Perfect Pull Up PositionHollow Position helps us to engage certain muscles, such as the abdominals, and prevent overengagement of others, such as erectors.

If you are a morning person and can get your workout in first thing, you are in luck! Sign up for our 5:15am class by 2/28/23 and you will save 20% on your monthly membership for the rest of 2023.

How to Properly Secure and Load the Barbell on Your Back

3 Steps:
•Bar Position on Shoulders
-The bar should rest as low on the upper traps as possible without resting on the scapula, shoulder blades.

•Wrist Position and Grip
-The grip is tight with thumbs around or over the bar and the wrists flat.

•Elbow Position
- The elbows are rotated under the bar. As movement is performed the forearms will stay in line with the torso.

How to Position a Barbbell on Your Back How to Properly Secure and Load the Barbell on Your Back3 Steps:•Bar Position on Shoulders-The bar should rest as low on the upper traps as possible without ...

An unwillingness to fail long enough will cause us to become impatient and give up. Understand each failure is a part of the process.

Soft Tissue Rolling is a great way to start a training session. It alows you to be proactive, preparing specific muscles based on what you are doing for that particular training session. You can can also work on certain isuses that may be more chronic. It also allows the novice lifter to begin to become more familiar with their body, discovering trouble spots and trigger points they might not know they had.

•What does it do?
Soft Tissue Rolling manipulates the muscle to allow for increased blood flow and more free flowing movement.

•Trigger Point is the area from which a pain originates. The source or cause of the pain is oftin not where the pain is felt but rather above, below, in front or behind the pain sensation.

We Roll out for 5-10 minutes at the begining of every session. We prefer not to use soft rollers. We need hard surfaces to effect change to the tissue.

Thank you to all our sponsors and players who participated in our 2nd Annual Golf Tournament on Monday. The weather was less than ideal, but we appreciate you coming out and supporting the Duke Carrillo Foundation. Congratulations to the tournament winner Charles Starr and team!

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Motivation Monday - Mondays are hard, but it’s important to find what gets you going. Start your week off on the right foot and set the tone for your whole week.

We have to give a final headcount by Sunday, so that means there are only 3 days to purchase your ticket and reserve your spot for our charity golf tournament. Link in bio to purchase your ticket on the online store.

Hey local venders! Here’s your opportunity to get your name out to the community and support a good cause. We have multiple options for you to stamp your business on the swag for all golfers signed up for the tournament!