Repetto Kinetic Training

[Coiled RFESS]

The rear foot elevated split squat is one of the hardest split squat variations because it places more load on the front leg. Some studies have shown it’s a 85% load on the front, 15% on the back. Most importantly, it can be a great exercise to grow huge quadriceps, hamstrings, and glutes. Here is coiled variation we’ve been using in warm-up on squat day. The coiled variation helps promote femoral internal rotation, and is great way to load the hips and prime the legs before squatting.

[KB Coiled Split Squat]

Split squats are a great exercise for hip mobility and lower body strengthening for the quads, glutes, and hamstrings. The KB coiled split squat is a great way to load the hip and further enhance rotation at the pelvis by simply turning torso over the stance leg.

Creating a hip shift helps activate the obliques, adductors, and glute medius which are muscles that assist in the frontal plane. These are great for throwing athletes and people that compete in combat sports. It’s also great for general population because it helps loosen up the trunk and lower back. This split squat variation can improve hip internal rotation and hip adduction. These can be used in a warm-up or with heavier weight for accessory work on lower body day.

Reactive neuromuscular training (RNT) is a great way to enhance form and technique during exercise. Here a barbell RDL with the bands in front to reinforce lat stiffness. This helps teach the lifter to keep bar tight their legs to prevent the back from rounding and not let the bar drift in front. This also enhances core, lat, and glute activation during the movement. Great demo

[SSB Box Squat]

This a one of our go to squat variations when teaching our lifters how to squat.
The SSB bar is easier on the shoulders and doesn’t require the shoulder mobility that the straight bar does.
Some benefits of this exercise;

✅ BOX SQUATTING FORCES CONSISTENT DEPTH
Squatting to a box teaches proprioception and spatial awareness and forces consistent depth on each rep. The box can also be adjusted based on each individuals mobility restrictions.

✅EASIER TO BRACE
A huge component of squatting a lot of weight is being able to ‘brace’ properly. The SSB handles in front of you make it easier to keep the ‘stacked position’, ribs over the pelvis and decreases compensation of extending through the lower back. When using the straight bar, the hands have to go behind the back making a little more difficult to maintain proper positioning throughout the lift.

✅ HELPS WITH CONTROL OUT OF THE BOTTOM OF THE SQUAT
Box squatting helps separate the eccentric from the concentric. As you lower down onto the box, you have to maintain keeping tight in your upper back otherwise your will fold forward coming off the box. Make sure not to rock back on to the box to avoid the chest dropping coming off the box. This helps reinforce good positioning and proper bar path coming out the bottom of a squat.

[Serrano Press]

Here is great ‘prehab’ ‘rehab’ drill for your shoulders before an upper body day. I like this exercise for for few reason. Its helps promote thoracic extension along with scapular upward rotation which are two components to shoulder health.

These can be done body weight or with 5-10lb plates. Make sure to press with biceps by the ears. Give these a shot for 2-3 sets 10-12 reps!

Happy Halloween!🎃👻💀

[Incline Chain Fly’s]

Here is great exercise to build a thick upper chest while keeping the shoulders and pecs safe from injury.
The accommodating resistance allows for a deload towards the bottom where you’re the weakest. As you go up, more chains come off the ground increasing load on the concentric portion giving you a great pec contraction. Give these a shot on your upper body day and enjoy the pump!

Welcome to the 1 plate club Liam!

When .19 first came in two years ago he had goal of deadlifting 400lbs on the trap bar. He achieved that, and now is able to do 405lbs for 3 on conventional deadlifts. He also gained 35 pounds of lean body mass training 3x/week here at Repetto Kinetic Training. Great job kid!

Proud of this young man for reaching his goal of a 400lb deadlift today! Nice job brother! .19

Here is college lacrosse athlete doing a reverse lunge w/ rotational med ball throw.
This a frontal plane drill warming up the glutes and core and great for any athlete that needs to rotate for their sport. John does a great job disassociating his head from from his thorax keeping his eyes straight ahead to target the wall. We like using in our warm-up for 2 sets of 8 reps. Great work! .19

Very proud of my client Steve deadlifting 240lbs for 4 reps at the age of 67. This was a Pr for him and he never thought he’d be able to lift this much weight. Great job Steve, let’s keep the gainz coming!

Very proud of my client Steve deadlifting 240lbs for 4 reps at the age 67. This was a Pr for him and he couldn’t believe that he was able to do this much weight. Great job Steve, let’s keep the gainz coming!

The push-up w/ heels against the wall w/ hands on the foam roller is great way to upgrade your normal push-ups. Once you can you do a competent push-up try these out. These are harder because

1) the hands are on an unstable surface increase the use of shoulder stabilizers and making it more challenging on the core

2) the heels against the wall provide a reference to push the heels back increasing the intra-abdominal pressure and posterior tilt of the pelvis.

A could cues I like to use are to push heels back into the wall and feels those abs light up. And to add in a reach at the top for shoulder health. Give these shot and perform 3-5 sets for 10-30 reps.

Check out this great bench press variation the Spoto Press, named after Eric Spoto a.k.a. The Vanilla Gorilla who pressed 722lbs raw. This is great for working on sticking points and you can use this as accessory work after your normal bench press work for 3-4 sets 4-8 repetitions. These have helped me out tremendously and helped me dial in my form and technique! Give these a try!

Single-Leg Trap Bar Deadlift w/ rear foot against wall