Andrew Eilers - PWRx

Going out of my comfort zone, working one cleans today! It’s been a long time!

Celebrity lift with my boy with a new volume PR - 320x8

Bad Video but super proud of this PR 375 for 3 after working super hard on form after re-injuring my back last year!

Celebrating my graduation from the bunny hill. Who needs lessons on your first time! 📸:

Cracked the year book for this one! Last game ever off the mound!

🔥SQUAT PROGRESSION🔥
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Everyone does squats daily, whether it’s at the gym or at home. We might as well learn how to do them properly!
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1. Squat to Box w/ a Counter Weight
- push the hips backwards towards the box not allowing your knees to go too far forward. (General rule of thumb is to not let them travel too far over toes)
- Keeping weight in the middle of the foot while keeping chest up and shoulders back!

Perfect your squat! If you have any questions feel free to reach out!

McGill Big 3 - Part 3
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Bird dog
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Posterior chain strength is so important when managing the core! Maintaining the stability through the posterior chain is so important for back health!
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Time to prevent injuries instead of waiting until they appear!
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McGill Big 3 - Part 2
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Side Plank
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Time to get the obliques involved! When we are stabilizing the core this is one of the best exercises you can do for yourself!
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A strong core helps take the stress off of your lower back!
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Try this out and let us know how it goes!
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Crunches and Sit-ups 🚫
McGill Curl up ✅
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Don’t be the person that does 1748277385 sit-ups/crunches to get “shredded”
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Protect your spine and stabilize your core! Stability is the key to a healthy low back. Be “shredded and healthy”

Getting Strong 💪🏼
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My man Jake hitting his old 1 RM for 6 reps! He’s been killing his nutrition and Strength program!
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👨‍⚕️ Trainer and the Doc👨‍⚕️
Single Leg RDL
This is our final progression of the hip hinge series!
Being able to control and stabilize the movement unilaterally is very important! Hamstring strength is critical to a healthy hip hinge!
Don’t take this exercise lightly! It is difficult! How sore do you think Dr. Moore’s hamstrings are on a scale 1-10, during the shooting of this video?

Plyos without strength are like the pepperoni without the pizza. Just not the same!


Love this variation combined with the TB Deads

👨‍⚕️ Trainer and the Doc👨‍⚕️
Kickstand RDL
This week we continue to progress the hip hinge! Kickstand RDLs add a unilateral component, challenging the hamstrings and glutes!


Challenge yourself this week and try this one out to help strengthen up your glutes and hamstrings!

👨‍⚕️ Trainer and the Doc👨‍⚕️
Hip Hinge —> KB Deadlift


Now that we have learned the hip hinge. It is important for everyone to be strong through this movement.


So often people increase their risk of injury by improperly picking up objects off the floor!


Let’s start preventing instead of rehabbing!

Week 1 of Front Squats for .wilsonn3! Getting strong 💪🏼 ⚾️

👨‍⚕️ Trainer and the Doc👨‍⚕️
Hip Hinge!


It is important to be able to properly perform this movement for more than just lifting weights!


This is a commonly messed up movement. So many times you hear “I threw my back out moving this...”


We are looking to prevent these moments by educating you on the best ways to prevent these injuries!

👨‍⚕️ Trainer and the Doc👨‍⚕️
Deadbug with Bracing

This is one of the best ways to strengthen your core and low back by creating a stable environment through the trunk

Combining everything we have learned in the previous videos and turning it into an exercise!
This is my go to exercise to relieve my back pain!
Try this out and let us know what you think!

💰Mobility Monday💰
Ankle Mobility is very important to help with proper gait and form on squats! They also play a big role in balance!
Strong throughout the full range of motion by using a weight to load this movement!

.jane crushing these adductor side planks bright and early this morning!

The adductor muscles are often neglected during workouts! But they are important for strengthen the knee and hip joints!
This is great for anyone! Try it out and let me know what you think!

🔥🔥🔥

🔥Trainer and the Doc🔥
-Week 2: “Bracing”

Being able to keep stability in your core during big lifts or daily activities such as picking up boxes and kids, is crucial to maintaining a healthy low back!

There is more to it than just keeping your core “tight.”

Diaphragmatic breathing is important for strengthening and stabilizing the low back and core.

🔘Here is a great exercise to help work on bracing and creating stability through the core and low back!

Training is easy when you have athletes like committed to giving 💯 day in and day out!

⚠️Client Spotlight⚠️


Client came to me with a lot of knee pain and trouble going up and down stairs. She’s had 3 surgeries between her 2 knees.


After starting very slow and building her strength up every day! She is up to 3x20 on body weight squats!


Yesterday she came in and said she was having no problems with the stairs!!

🔥Trainer and the Doc🔥

▪️Week 1 “Diaphragmatic Breathing”

Diaphragmatic breathing is an important technique that a lot of people neglect.


By using your diaphragm to breath it helps to stabilize the low back


Also by using this technique instead of breathing through the chest it allows relaxing of the shoulders and neck, reducing tension!


🔶Try this out and let us know what you think!