Originally aired on 12/23/2018
Podcast? Yes, please! I love sharing the story of Specialty Athletic Training and spreading the love for the community that we serve with the hopes that it will inspire others to create something similar in their areas. I recently had the opportunity to join Alex Povey of the UK and be a guest on his podcast, Coaching Ignited.
Enjoy the conversation that we had and let us know what you think by commenting below!
What are you training goals? Do you want to get lean and burn fat? Do you want to increase your strength? Tired of being winded after doing everyday activities? The one exercise that you should add to your training program that addresses all of these goals, and much more, is the deadlift.
The deadlift is a great compound exercise that is an amazing whole body workout. It targets the major muscle groups in the legs (glutes, quadriceps, and hamstrings) and also works your back, forearms, shoulders, and traps. Try implementing the deadlift into your training program and experience why it is the King of Exercises.
Here is the variation that we use with several of our clients:
1) Stand with feet hip width apart, slight bend in the knees
2) Place the kettlebell between the feet
3) To begin the downward motion the hips move back first, keep your back flat as you bend over, keep the slight bend in the knees
4) Bend over only as far as you can while keeping the back flat and the shoulders back (try not to round back and let the shoulders drop to the floor to get deeper
5) Keep the arms straight in the upward part of the lift and bring the hips all the way through back to the starting position
Welcome back to Day 30 of our "30 Days of Fitness" series. Every day for the month of November we will be posting an exercise that you can do with your loved one at home. Today's exercise is the Medicine Ball Side Slam.
1) Start in an athletic stance with medicine ball over head.
2) Rotate your body to one side and slam the ball to the floor.
3) Catch the rebounded ball and rotate to opposite side and repeat slam.
Welcome back to Day 29 of our "30 Days of Fitness" series. Every day for the month of November we will be posting an exercise that you can do with your loved one at home. Today's exercise is the Lying Band Leg Curl.
1) Lay on your stomach with legs straight.
2) Warp bend around ankles and have partner hold the band tight.
3) Brings heels toward glutes, stretching the band.
4) Once you have reached the terminal point of exercise, return feet back to the ground.
Welcome back to Day 28 of our "30 Days of Fitness" series. Every day for the month of November we will be posting an exercise that you can do with your loved one at home. Today's exercise is the BOSU Ball Single Leg Balance.
1) Place one foot on center of BOSU Ball. Opposite foot remains suspended in air
2) Engage core and hold single leg position for designated time.
3) Switch feet and repeat 1-2
Welcome back to Day 27 of our "30 Days of Fitness" series. Every day for the month of November we will be posting an exercise that you can do with your loved one at home. Today's exercise is the Band Bicep Curl.
1) Stand on band with two feet.
2)With palms facing the out(pronated), stand holding the band with hands against your side.
3)Bring hands to your shoulders while keeping you elbows tight to your side.
4)Return to bottom position.
5)Repeat steps 2-4.
As featured in Spectrum Life Magazine's Winter 2018 Issue
Question: What are some of the exercises your trainers teach at Specialty Athletic Training that can be replicated at home?
Answer: We have been getting a lot of questions about exercises that you can do at home with your child. Here is one of our favorite complex movements to do with our clients that you can do using a chair and any ball that you have lying around the house.
Box Squat to Overhead Press
Question: Workout music playlists - I've heard they can be very motivating but my music tastes are as my child puts it, "from the dinosaur age.” What current songs are popular with your clients?
Answer: Are you having a hard time staying motivated during your workout? Try adding music to your routine! Music has been shown to increase your mood, attention, and makes working out more enjoyable. Here is a list of some songs that were recommended by our clients.
Welcome back to Day 26 of our "30 Days of Fitness" series. Every day for the month of November we will be posting an exercise that you can do with your loved one at home. Today's exercise is the Side Plank.
1) Lay on your side and place elbow on the ground directly underneath your shoulder.
2) Raise your hips in the air, making a straight line from your head to your toes.
3) Hold position for desired time.
-Keep hips in line with the rest of your body.
-Neck should stay center between shoulders
Welcome back to Day 25 of our "30 Days of Fitness" series. Every day for the month of November we will be posting an exercise that you can do with your loved one at home. Today's exercise is the Hip Bridge.
1) Lay flat on the ground with knees bent, feet flat, and arms to your side.
2) Press through your heels and elevate your lower back into the air.
3) Continue pressing up until glutes are fully flexed.
4) In a controlled manner, return back to the ground and repeat.
About the Author
Ryan Lockard, CSCS, CSPS is the head trainer and founder of Specialty Athletic Training. He a member of the Autism Society of Oregon's Board of Directors and is accredited by the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist and a Certified Special Populations Specialist. Ryan has worked with individuals with special needs since 2007 and has over 10,000 hours of 1:1 instruction working with individuals that have various special needs.