Smith and Esch Fitness Systems

Memorial Day special!! Do 5 rounds of 10 on right and left side of each exercise:
Overhead lunge to reverse press
Squat jump to overhead extension with 1/4 turn
Cossack lunge
Static lunge sn**ch
Jumping lung sn**ch
**chinglunge

Got shoulder pain? I've got the easiest shoulder fix known to man! This is a fix for almost any shoulder injury, it is a brachial hang. Here's what you do:
1.get a pair of lifting straps (preferably powerlifting or bodybuilding straps)
2. A bar to hang from ( preferably high enough that your feet can dangle. It's not a deal breaker if the bar is lower it's just easier to put your weight into.
3. Strap your hands to the bar with your palms facing away from you. Make sure that you strap in tight enough that you only have to use a minimal amount of grip strength. The less grip the better. If you grip to tight, you will defeat the purpose of the stretch.
4. Once strapped in hang for any where from 30 seconds to a minute. The key is that you can stay relaxed and let the shoulder get distracted from the socket.
The big benefit of this stretch is that it opens up the coracoid process,
a short projection from the shoulder blade in mammals, to which part of the biceps is attached. This can be a big relief to your shoulders and is an area that we don't stretch all that often. The key is to ease yourself into this stretch, you must be relaxed so using 4 count breathing helps. 4 seconds in and 4 out. If you fight the stretch it won't work so use times that are tolerable for you. Good luck and let me know how it works for you!

Do you have issues with your calves and feet cramping? I used to have major issues with my feet cramping during the long cycle and once I found these drills I never had a problem since!
Many times these cramping issues are due to weak feet and ankles. Spending your days in shoes can and will drastically weaken your feet and ankles. Your foot has 2200 nerve endings in it that are responsible for recruiting and stabilizing the joints of the ankles, knees, hips, and spine. When you put them in a shoe you limit their mobility similar to putting a cast on a broken limb. The limb becomes atrophied and not nearly as strong once you take the cast off. Fortunately, their are some fantastic drills you can do to strength your feet and ankles!
1. Get a lacrosse ball and roll the arches of your feet. As you roll over knots open and close the toes. Spend about 2min a foot on the ball.
2. Balancing on PVC pipes. Use a PVC pipe that is 4 inches in diameter, you will stand on top of them, feet in neutral alignment, toes spread grabbing the pipe, rolling the pipe in and out. Do this for 30 seconds. Next, do 10 calf raise on the pipe. Repeat this series with your feet turned out in "first position" and with your feet turned in, pigeon toed.
3. Log roll the pipe, this is advanced and I suggest starting on carpet and using poles or a wall to help with balance. Stand on the pipe and log roll it forward and then in reverse. Try to go about 5 feet each direction.
Do these drills 3-5 times per week and never go to failure. This shouldn't take more than 12 minutes to complete.
# feetcramps

ABS are made in the kitchen! You can't out work a crap diet!! That being said, it doesn't mean you have to have a bland diet either! This is one of my favorite protein packed recipes. Gluten free breaded tilapia. This is what you will need:
2 eggs
4-8 oz tilapia
1 cup of Bob's all purpose gluten free flour ( if you're sticking to a strict paleo diet use almond or coconut flour. But the Bob's flour works better and is much tastier 😉) 1 tablespoon of salt
1/2 tablespoon of black pepper
1 large scoop of coconut oil
Whisk the 2 eggs in a bowl and soak the tilapia in the eggs. Next, in a separate bowl mix the 1 cup flour, 1 tablespoon salt and the 1/2 tablespoon of pepper.
Set the stove to medium high heat. Put a pan on the stove with a good sized scoop of coconut oil in it and let it melt. After the tilapia has soaked in the eggs and is adequately covered, bread the tilapia in the bowl with the flour. Once breaded, place the tilapia in the frying pan for 5-8 minutes per side. Plate and enjoy!
To learn more about how to jump start your fat loss and look the best you ever have this beach season! Join us for our next session of our "Meta blast Bootcamp" Monday, Wednesday, and Friday at 5:15am. This 45min fat torching, strength building workout will get you in the best shape of your life! Unlike traditional fitness programs, we can quickly become familiar and boring, this plan won't have you repeat a single workout. Each one is totally new calorie – killing muscle – building experience.
Next session starts May 30th. Classes run in 4 week sessions 3 times per week. If you register by May 18th, you get the early bird price of $99.00. After May 18th the price will be $120.00. Classes are limited to 15 participants to ensure maximum results!
To reserve you spot contact Bill Esch at (402)681-6874. If no answer leave a message with a phone number to contact you at.

Ropes are so versatile and can be used for so many things! It's a simple, inexpensive tool that can help develop an incredible amount of body control and strength. Be creative and do more than just climb with it!
To learn more fitness tips and skills come Jump start your fat loss and Join us for our next session of our "Meta blast Bootcamp" Monday, Wednesday, and Friday at 5:15am. This 45min fat torching, strength building workout will get you in the best shape of your life! Unlike traditional fitness programs, we can quickly become familiar and boring, this plan won't have you repeat a single workout. Each one is totally new calorie – killing muscle – building experience.
Next session starts May 30th. Classes run in 4 week sessions 3 times per week. If you register by May 18th, you get the early bird price of $99.00. After May 18th the price will be $120.00. Classes are limited to 15 participants to ensure maximum results!
To reserve you spot contact Bill Esch at (402)681-6874. If no answer leave a message with a phone number to contact you at.

Jump start your fat loss and look the best you ever have this beach season! Join us for our next session of our "Meta blast Bootcamp" Monday, Wednesday, and Friday at 5:15am. This 45min fat torching, strength building workout will get you in the best shape of your life! Unlike traditional fitness programs, we can quickly become familiar and boring, this plan won't have you repeat a single workout. Each one is totally new calorie – killing muscle – building experience.
Next session starts May 30th. Classes run in 4 week sessions 3 times per week. If you register by May 18th, you get the early bird price of $99.00. After May 18th the price will be $120.00. Classes are limited to 15 participants to ensure maximum results!
To reserve you spot contact Bill Esch at (402)681-6874. If no answer leave a message with a phone number to contact you at.

Strength and conditioning class... Jones Crawl..

This is how we, as trainers, like to start out mornings at Smith and Esch- nothing like a "nice" little stretch!! Come train with us tomorrow morning bright and early and sweat out some of those margaritas from tonight

2x28kg 10 min Longcycle 91 reps.