Slainte Fitness, Wayne, PA Videos

This month’s move is a goblet squat! Goblet squats are great for working your leg muscles, especially the quads, glutes, and hamstrings. This exercise helps improve lower body strength and stability. Movement prompts: Stand with your feet shoulder width apart and toes slightly turned out Keep your chest up, engage your core, and sit your hips back/ hinge your hips as if you’re sitting into a chair Push through your big toe, pinky toe, and heel To make this more challenging try adding a resistance band above your knees!

Thank you to all of our Renewed You participants! We are so appreciative of your kind words, positive feedback and hard work you put in throughout the entire 14 week Renewed You challenge! Keep up the hard work and we look forward to next year’s challenge! 💪

One of our favorite moves from Dr. Jessica Caldron’s class is the hip controlled articular rotations (CARS). This is a great move to open up your hips after a long day of sitting. ❗️Tip: Remember to keep your hips forward and move slowly through each movement.

As spring has sprung, we asked our Slainte members to share a positive affirmation. Here’s what they had to say! We are so grateful for all of you! Happy Spring 🌻

Sign up to join the fun! 😁
Miles That Matter is right around the corner! Make sure you sign up to complete the 5K or 1 mile walk/run or 1.5 mile Team Challenge! 🚶🏃🏼‍♀️ Sign up by April 5 to receive the shirt below! Follow the link to sign up, you won’t want to miss it! https://usli.wufoo.com/forms/m1rbq8gg0hnmg8d/

Following Primal Physical Therapy’s Foundation Training and Desk Workers Dozen classes, USLI community members stepped away with new and easy ways to stay mobile and flexible throughout your day! Check out this great move to stretch your neck and shoulders during the day.

During Foundational Movement Training, Primal Physical Therapy showed us a great plank variation that will have you shakin’ and quakin’! Once in your top position, be sure to engage your core by driving your elbows to your knees and vice versa. Go ahead and try it out! Let us know how it goes below 👇

Slainte recently hosted Primal Physical Therapy for Foundation Training and Desk Worker’s Dozen classes. USLI community members had the opportunity to learn ways to implement diaphragmatic breathing, and movement patterns that help to activate their posterior chain and improve posture. Stay tuned throughout the next few weeks to learn a number of ways more community members benefited from these classes!

T-Spine Twist w/ Book Openers Looking to work on your posture? 🧘 Begin with opening up your chest and increasing mobility throughout your t-spine by completing some book openers while in a t-spine twist. Goals: - Increase mobility and flexability throughout your t-spine - Open up your chest muscles - Elongate your low back and hip/glute muscles for increased mobility Movement Prompts: - Allow your knee to naturally fall to the opposite side, don't force it - Flow through the movement slowly, take your time! - For an increase glute stretch, try moving your knee up into a more 90 degree angle

Happy Friday! End your week with this 10 minute full body reset and move forward feeling refreshed and rejuvenated. 😊✌

Check out this month’s challenge move - a single leg glute bridge! This exercise is great to challenge unilateral (single side) strength with a hint of stability! Can you hold the top position for 30 seconds on each side? Go ahead and give it a try! Let us know how it goes in the comments below! 🥇

Bulgarian Split Squat This lower body exercise works unilateral (single side) strength for the quadriceps and glute muscles. Goals: - Challenge unilateral strength - Challenge glute and quadriceps strength - Maintain stability through the full range of motion Movement Prompts: - Position yourself so your weight is predominantly on your front leg - Lower in a squat like position until your knee, hips, shoulders and head are all aligned - Drive through the tripod position (big toe, pinky toe and heel) of your front foot into an upright position Give it a try and let us know how it goes! ⭐️

Check out this mobility movement of the month - 90-90 hip CARs! This move is designed to open up and stretch the hips. Start by placing one leg at a 90 degree angle in front of you and the opposite at a 90 degree angle behind you. Once in place, lean back and rest on your palms behind you. Hold for about 30 seconds. Give it a try and let us know what you think!

Paloff Press (Anti-Rotational Press) 💪 This movement builds core stability while working in a strong postural position. Goals: - Engage core - Activate full body chain stability - Challenge posture in a stable position Movement Prompts: - Slight bend in knees with a slightly widened stance - Hips in a pelvic tuck position - Press cable or band at chest height while resisting rotation

And with that, we thank our members for always showing up for themselves, each other and us every day! ☺️👍 We couldn’t be more proud of each and every one of them!👏🎉

We love seeing everyone dropping their toy donations off! You still have time to donate using the link below 👇👇 https://usli.wufoo.com/forms/z1ud0bgu17vjj1k/
The Slainte team loves receiving all of your toy donations! 😊 You still have plenty of time to follow the link below and make a donation. 👇👇 https://usli.wufoo.com/forms/z1ud0bgu17vjj1k/

Challenge of the Month!
ABS ABS ABS! This month we are getting right into the core of it with a six inches challenge! Share your thoughts below! 👇

Looking for a simple, yet effective workout? 💪Check out the video below! All you need is a light set of dumbbells and you're good to go! 👍 Complete each of the below moves for 40 seconds, three times through! - Squat to Push Press - Bent Row to Reverse Fly - Half Kneeling Low to High Chop - Chest Fly - Dead Bug Share your thoughts below! 💪👇

Step right up and stregthen those glutes, hamstrings and core with this month’s move, a glute bridge!