Fit4Life Athletics

Andy tweaked his hamstrings a couple of weeks ago and here are a few of the exercises I’ve given him to build some strength back up! Exercises to strengthen your hamstrings in addition to mobility exercises for his hips and quads will greatly reduce the chance of re injury! @baseballsuperdad Check out my new profile @mmperformance_ future content to come! ... - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsoccerdevelopment #youthbasketballtraining #youthprospects #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining

Kyle has made tremendous strides in straight line speed over the last few months. He’s knocked off .25 seconds in the last 6 weeks off his 40 yard dash time! Keep killing it Kyle! @kymadd.55 Check out my new profile @mmperformance_ future content to come! -... - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsoccerdevelopment #youthbasketballtraining #youthprospects #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining See more

Kaylee and I have been focusing most of our attention on improving her rotational control and power. She’s got tons of strength and these two drills we’re doing are focused on helping her transfer power from her legs to her upper body! Kaylee you’re a rockstar! @2021.kaylee Check out my new profile @mmperformance_ future content to come! ... - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsoccerdevelopment #youthbasketballtraining #youthprospects #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining #youthsoftball #highschoolsoftball #softballtraining See more

Check out some of Kaylee’s highlights from her lifting session. It felt great to get back into the gym and to push around some real weight. Ain’t that right @2021.kaylee Check out my new profile @mmperformance_ future content to come! -... - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsoccerdevelopment #youthbasketballtraining #youthprospects #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining #youthsoftball #highschoolsoftball #softballtraining See more

My man Andy and I recently started working together to get him back to game ready conditioning after recovering from an elbow injury. Here are a few exercises we worked on to strengthen up his core! Great job Andy! @baseballsuperdad Check out my new profile @mmperformance_ future content to come! ... - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsoccerdevelopment #youthbasketballtraining #youthprospects #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining See more

Colin was out here putting in work on those plyos! He’s Making progress on game and his athleticism! Check out my new profile @mmperformance_ future content to come! -... - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsoccerdevelopment #youthbasketballtraining #youthprospects #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining See more

Here’s my man Leo putting in work the other day on his athleticism. We’ve made huge strides in his basketball fundamentals, now we’re building his movement quality too! Check out my new profile @mmperformance_ future content to come! -... - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsoccerdevelopment #youthbasketballtraining #youthprospects #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining See more

Check out my man Leo putting in work to make his cuts to the rim nice and crisp! Check out my new profile @mmperformance_ future content to come! -... - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsoccerdevelopment #youthbasketballtraining #youthprospects #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining See more

Kyle was back at it again yesterday with another solid workout. We got in a little bit of everything but we primarily focused on various forms of jumping. Kyle’s made huge strides in improving his jumping form, specifically keeping his knees from caving in as he loads up to jump. Here’s a few highlights from the workout! @kymadd.55 Check out my new profile @mmperformance_ future content to come! -... - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsoccerdevelopment #youthbasketballtraining #youthprospects #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining See more

Kaylee’s athleticism has jumped off the charts these past few months. Yesterday we worked on speed and agility & it was great to see how much she’s improved in her acceleration mechanics! Her hip extension is on point! Now we need to tweak that front leg to see if we can get those shin angles closer to parallel and she’ll be golden! Great work @2021.kaylee Check out my new profile @mmperformance_ future content to come! -... - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsoccerdevelopment #youthbasketballtraining #youthprospects #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining #youthsoftball #highschoolsoftball #softballtraining See more

A little throwback to when Colin and I could train without a whole bunch of smoke. Colin’s Athleticism has improved greatly over the summer. Next project is improved lateral quickness! Keep killing it Colin! - - - -... - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsoccerdevelopment #youthbasketballtraining #youthprospects #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining See more

Kaylee has been working hard at improving her single leg strength and balance to improve her pitching. She’s looking more explosive and controlled week by week! Great work @2021.kaylee - -... - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsoccerdevelopment #youthbasketballtraining #youthprospects #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining #youthsoftball #highschoolsoftball #softballtraining See more

Colin knocked out a great session focused on single leg movement. We started out by activating the glutes and progressively worked through some single leg plyometrics. Colin’s upped his game. HS ball here we come! - -... - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsoccerdevelopment #youthbasketballtraining #youthprospects #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining See more

Kaylee is looking more explosive every week! We’re working on getting good hip extension & rotation to utilize all of her strength during her softball games. @2021.kaylee is killing it! - -... - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsoccerdevelopment #youthbasketballtraining #youthprospects #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining #youthsoftball #highschoolsoftball #softballtraining See more

Colin has another great workout the other day. We’re working on tightening up his cuts and his ability to accelerate out of a change in direction. My man has made huge strides throughout this pandemic! - -... - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsoccerdevelopment #youthbasketballtraining #youthprospects #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining See more

Colin has made tremendous strides in his athleticism this summer so far. I’m extremely impressed with his improved foot speed during the figure 8 drill. This hill sprint was by his best rep yet as well! Keep killing it my man! - -... - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsoccerdevelopment #youthbasketballtraining #youthprospects #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining See more

Kyle did an outstanding job with his motor control warm up today. I was particularly impressed with his plank shoulder taps. Notice how well he maintains his posture throughout each tap! @kymadd.55 Plank Shoulder Taps- First set your feet up shoulder distance apart. For each tap, focus on maintaining your hip position, fight the urge to lift or rotate the hips for each tap. Don’t forget to breath! 2x30 seconds ... Deadbugs- The key for this one is to maintain your hip and low back position. Your goal is to be able move your limbs while maintaining your body position to create a strong movement foundation when your competing. 2x 30 seconds Plank Knee Tucks- The key for this exercise is to rotate your hips and to hold the end position of each rep. Each pause should be a full 1 second. 2x30 seconds - - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsoccerdevelopment #youthbasketballtraining #youthprospects #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining See more

Colin put in some serious work on his lateral explosiveness today! Try out these two exercises Lateral Push Step- Start off on one foot, load your hip and knee and explode into a skater jump. Make sure to land with both feet at the same time in a squat position. ... Uphill Descending Skaters- start off by balancing on your front leg. Do a short and quick hop back to your back leg and immediately drive into a skater jump up the hill, making sure to stick the landing. - - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsoccerdevelopment #youthbasketballtraining #youthprospects #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining See more

Here’s @ky.madd55 put in some serious work on linear acceleration and deceleration! Kyle has made tremendous strides in his athleticism this summer. - - - -... - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsoccerdevelopment #youthbasketballtraining #youthprospects #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining See more

@2021.kaylee put in some serious work on her explosiveness today! Tuck jumps are great for improving your reactive explosiveness and the ability to decelerate. Notice how little time Kaylee spends on the ground between the jumps. Adding in a skater jump is a great way to incorporate movement in the frontal plane, or moving laterally. Try this progression out! - - -... - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsoccerdevelopment #youthbasketballtraining #youthprospects #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining #youthsoftball #highschoolsoftball #softballtraining See more

Check out this TRX core body workout! 1 TRX Trunk Rotations: Focus on keeping your arms in the center of your chest as you rotate to either side. Allow your hips to rotate as you reach the end range for each rep. Make sure to return to the center as controlled as possible. 3x45 seconds ... 2 TRX Side Plank Reaches: Focus on applying equal pressure into both of your feet to keep them stabilized. Minimize the sway of the TRX by engaging your core as you go through each rep. The further you reach, the harder the rep! 3x30 seconds per side 3 TRX Pikes: Focus on keeping your legs straight as you lift your hips up. Ideally you keep your back flat, however a slight posterior pelvic tilt (tucking your butt) can increase your lower ab engagement and can be an adequate compensation for tight hamstrings. 3x30 seconds Tag a friend! - - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining See more

Check out this TRX lower body workout! 1 TRX Suspended Lunges: Focus on reaching your hips down and back towards the TRX. Drive your hip forward on the way up. Make sure to keep your glutes engaged on both sides to stabilize yourself Throughs the exercise. 3x45 seconds per leg... 2 TRX Pistol Squats: Focus on controlling the movement through your hips as you lower yourself to the bottom of your squat. Use the TRX as needed to return to the top and maintain your balance. 3x45 seconds per leg 3 TRX Hamstring Curls: Lift your hips up 2-4 inches off the ground and pull your heels to your butt. Keeping your glutes engaged throughout each rep can help you minimize calf engagement. Move yourself further away from the TRX to increase the difficulty. 3x45 seconds Tag a friend! - - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining See more

Try out this sweet TRX upper body set! 1 TRX Atomic Push-ups: set yourself up far enough away from the anchor point to feel a gentle pull towards the TRX. Make sure crunch in and focus on a controlled return to the starting position. Tuck your tail to engage the lower abs. 3x15 ... 2 TRX Single Arm Rows: Set up your TRX in single hand mode. Reach back towards the ground and Initiate the movement by retracting your shoulder blade (scapula). Remember to keep the core engaged! 3x12 reps per side 3 TRX Y’s: Fcous on stabilizing your scapula as you pull your arms up into a Y position. Make sure to minimize the shrugging, especially on the way down (eccentric contraction) to the starting position. 3x15 reps Tag a friend! - - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining See more

Try out this hip abductor exercise set. This is a great progression to improve your lateral movement! 1 Modified Side Planks w/ Leg Raises: make sure to set yourself up so your shoulder, hips and knee make a straight line. Focus on pressing your knee into the ground as you do the leg raises on the opposite side. 2x30 seconds per side ... 2 RDL Planes: set yourself up in a good hinge position, making sure to keep your back flat and your glutes engaged. Rotate the shoulders along with your arms as you reach towards the ground. Focus on engaging those glutes! 2x10 reps per side 3 Skater Jumps: Choose a moderate distance to jump and challenge yourself to repeat that distance for each rep. Focus on decelerating your momentum through your hips and then explode into your next rep. 2x10 reps per side Tag a friend! - - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining See more

Here’s a great core control workout for you athletes to try! 1 Leg Raises w/Band: hold the band at eye level and maintain tension throughout the exercise. Make sure to keep your pelvis and spine in a neutral position as you lower one leg at a time. 2x10 reps per leg ... 2 Tall Kneeling Cross Chops: Set up with your knees shoulder distance apart. Keep your hips and shoulders stacked over your knees as you chop across your body. 2x10 reps per side 3 Pallof Press Lunge Position: Maintain a solid lunge position as you press and hold for 2 seconds. Focus on pressing directly in front of you for each rep. 2x8 reps per side Tag a friend! - - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining See more

Try out this kettlebell workout! 1 KB Hip Swings: Focus on biting the sandwich or squeezing your glutes to extend your hips. Make sure to wait for the kettlebell before hinging at hips! 5x10 reps ... 2 KB Goblet Squats: Keep that kettlebell close to your body as you descend into your squat. Focus on those extending your hips all the way at the top. Make sure to keep the core tight! 5x10 reps 3 KB Farmers Carries Rack position: Make sure to keep your body tight as you march forward. Keep your hips and spine in a neutral position and breath! 5x15 yards per side Tag a friend! - - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining See more

Here’s a quick core workout. Try this one out! 1 Plank Knee Tucks: This is a great exercise to work on core control so make sure to maximize each rep by getting a pause When you bring your knee to your elbow. 3x45 seconds ... 2 Side Plank Reaches: Make sure to reach beyond your elbow to get maximal rotation. Keep the belly button tucked! 3x30 seconds per side 3 Bicycles: An absolute classic! Keep the scaps off the ground and make sure to reach for your knees with your elbows! 3x45 seconds Tag a friend! - - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining See more

Dealing with tight hip flexors? Stretching and rolling is great but tight muscles can sometimes be weak. Try these two hip stengthening exercises out, especially if you’re a runner! 1 Standing Resisted Marching: Make sure to keep your spine and pelvis in a neutral position and get a solid pause at the end of each rep. 2x10 per leg ... 2 Supine Resisted Marching: This variation is more taxing on the core so make sure to only lower the extended leg as far down as you can maintain a neutral pelvis. 2x10 reps Tag a friend! - - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining See more

Here’s a quick core set! Try adding this one in to your workout! 1 Single Leg Lift & Chop: the key for this one is to go slow and controlled. Make sure the ball moves from your balance leg hip to above your opposite side shoulder. 3x8 per leg ... 2 Russian Twists: focus on rotating your shoulders while keeping your back in a neutral position. 3x15 reps 3 Tall Kneeling Halos: start with your knees at shoulder distance and keep your hips in line with your knees and shoulders. Try to keep your body as still as possible as you move the KB around your head. 3x10 per direction Tag a friend! - - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining See more

My ankles have been a source of challenge for most of my life. My first ankle sprain happened in 5th grade and I’ve had more than a dozen since. Here’s a useful ankle stability set to add into your workout regimen for those of you with ankle issues! 1 Ankle CAR’s: control is the name of the game here. Focus on making the largest possible circles as slow as possible. Make sure to go in each direction. 1x 3-5 reps per direction ... 2 Calf Raises w/bands: place the band around your ankle so the band wraps around your heel. Stand with soft knees and as you go into the calf raise focus on keeping your ankle and foot aligned throughout the movement. 1x20 reps 3 Single Leg Calf Raises : do this calf raise without any support for balance. The goal is to force your body to stabilize through the movement. 2x10 reps per side 4 Single Leg 4 Squares: Hop from corner to corner in an imaginary box, make sure to go both directions. 2x5 reps per direction Tag a friend! - - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining See more

Try this exercise set for a solid lift & for a sneaky core stability workout! 1 Suitcase KB Deadlifts: keep your stance hip distance apart to prevent too much rub of the KB on your leg. Focus on keeping your torso and hips in a neutral position as you drive your hips forward. 3x10 reps per side ... 2 Single Arm KB Chest Press: make sure your shoulders and head are supported for this one. Bench or bosu works great! Keep your body from rotating as you press the weight. 3x10 reps per side 3 Staggered Stance Single Arm row: Start the movement with by retracting your scapula & finish with a slight trunk rotation. Make sure to keep your base strong and motionless throughout the movement 2x10 reps per side Tag a friend! - - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining See more

Here’s a quick sprinter exercise set to activate your hips prior to your speed training! 1 Banded Knee Drives: Make sure to drive the knee up to 90 degrees and keep your back neutral as much as best you can throughs the exercise. 1x15 reps (hold for 5 on the final rep) ... 2 Wall Sprints: Make sure to have a good angle against the wall. Focus on getting extension out of your hips, knees & ankles while staying on the balls of your feet. Cycle through 3 steps and hold on the 3rd. 2x10 cycles 3 Single Leg RDL: Hold tension in your glutes as you hinge at the hip. Only go as far as your mobility in your hips/hamstrings allow. Focus on creating a table top with your back and drive your hips up and forward to complete the rep. 2x10 reps 4 Lateral Band Walks: Make sure that you’re knee and feet move as one unit as you take your steps out. Smaller steps help to keep tension on the band. Ideally you would get your legs slightly wider than I have mine (my hand is slightly to strong for me) 1x15 reps 5 Banded Sprinters Start: Set yourself up in a soldi sprinters position. Make sure to keep your chest angle in a good position as you explode through your hard 4 steps. 3x3 reps per side Tag a friend! - - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining

Here’s a solid motor control set to improve your core control prior to doing some sprinting work! Deadbugs: focus on keeping your spine and pelvis in a neutral position throughout the entire movement. Slow and controlled is better for this one. Complete 12 reps! Lock leg bridge + holds: Drive through your heels to push your hip up into a straight line with your knee and shoulders. Make sure to hold for a 5 count on the fifth rep for 5 seconds. Complete 4 sets of... 5 reps per side! Plank leg raises: keep your spine in a neutral position with this one. As you lift your leg, keep your leg as straight as possible to isolate the glute. Complete 10 reps of 5 second holds per side! Side plank knee tucks: keep your hips in line with your body as you pull your top leg knee in towards your chest. Focus on keeping your lower back and pelvis stationary throughout each rep. 12 reps per side! Sprinters arm action: pump your arms as fast you can, making sure to keep your arms at 90 degrees. Your hips should start to bounce as you increase the speed of your reps. Keep your back as flat as possible, add in a pad underneath you if you have tight hamstrings. Complete 3 sets of 10 seconds! mountain climbers: like the other exercises, focus on keeping your spine and pelvis stationary as you knock out 3 reps at a time. Focus on keeping your hips in the same position throughout the exercise. Complete 2 sets of 30 seconds! Tag a friend! - - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining See more

Are you a runner? Here is a great set of exercises to prime your glutes during your runs! Single Leg RDL: A staple exercise for hinging at the hips. Make sure your knees are soft and keep your hips parallel to the ground to challenge the stability of your standing leg. Focus on driving your hips forward to prepare your body to move from mid stance to the propulsion phase of your gait. Complete 1 sets of 15! Banded Runners step: This exercise is grea...t to activate your glutes and hip flexors prior to running. When driving your leg back, do your best to keep your knee locked to minimize using the hamstring. On the pull through, make sure your knee and foot are in line with each other. Complete 1 set of 10! Single leg bridge holds: place your shoulder on a surface that’s approximately 2 feet tall. Drive your hips up till they make a straight line with your knee and shoulder and hold. Focus on pushing through your heel to maximize your glute engagement. Switch after 5 seconds and repeat. Complete1 set of 9 reps per side! Tag a friend! - - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining

A delay is not a denial! Nobody’s 2020 has gone as planned, but keep your dreams alive by taking small steps towards your dreams daily! Tag a friend! - - -... - - Follow- @fit4lifeathletics Check out my YouTube channel: Check the link in my bio: - - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsportsquotes #athletemotivation #leadershipdevelopment #sportsquotes #leadershipquotes #successinlife #leadershipcoaching #leadershiptraining #changethegame #athletemindset #mindovermatterathlete #changetheworld #mondaymotivation #change #growth #mindset #positivity #goodvibes #covid #socialdistancing #shelterinplace #healthiswealth See more

Tight Hamstrings? Here’s a short set of hamstring exercises to help! Strap assisted hamstring stretch: breathing is key for any stretch. A good breathing pattern for this one is 3 seconds for the inhalation and exhalation. Try 3 breathing cycles for the stretch and then apply pressure into the strap by lightly pulling your leg towards the ground for 1 cycle. Repeat this 2-3 times per leg! Bridged hamstring sliders: activating the hamstring can ...be key to improving mobility. Extend and flex one knee at a time, making sure to focus on pulling the heel to your butt. Control is the name of the game here, the faster you go the harder it’ll be for you to isolate your hamstrings. Complete 10 reps per leg! Active leg lower: this is a great exercise to engage the core and to help your body work through your active range of motion. Make sure to keep the static leg as still as possible as you lower your other leg. Only lower your leg as far as you can keep your pelvis and spine in a neutral position. Complete 10 reps per leg! Tag a friend! - - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining

The outcomes we desire are made up of all the little things we do each day. Let’s make the most of this Friday! Tag a friend! - -... - - - Follow- @fit4lifeathletics Check out my YouTube channel: Check the link in my bio: - - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsportsquotes #athletemotivation #leadershipdevelopment #sportsquotes #leadershipquotes #successinlife #leadershipcoaching #leadershiptraining #changethegame #athletemindset #mindovermatterathlete #changetheworld #mondaymotivation #change #growth #mindset #positivity #goodvibes #covid #socialdistancing #shelterinplace #healthiswealth See more

Check out this quick & easy back workout! All you need are some resistance bands for this one 1. Close grip band rows: we’re mimicking cable rows here which are a staple when you have access to a gym. Make sure to initiate the movement by pinching your shoulder blades (scapula) together and to pull your shoulders from your ears. Complete 3 sets of 15 reps 2. Band pull downs: this is a lat pull down variation. The trick with this one is to ma...ke sure your torso is inline with the angle of the band so that you’re pulling close to parallel with your body. Initiate the movement by pulling your scapula towards your back pockets and finishing by pulling your elbows to your pockets. Complete 3 sets of 15 reps 3. Band Pull-Aparts: this is one of my favorite band exercises. Great for mid traps & rear delts. Again, initiate the movement by retracting your scapula together and focus on keep your shoulders away from your ears. Make sure to resist the band on the way back to the starting position to maximize the exercise. Complete 3 sets of 15 reps Tag a friend! - - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining

No matter how big the dream is, we can always say that it’s possible! Tag a friend! - - -... - - Follow- @fit4lifeathletics Check out my YouTube channel: Check the link in my bio: - - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsportsquotes #athletemotivation #leadershipdevelopment #sportsquotes #leadershipquotes #successinlife #leadershipcoaching #leadershiptraining #changethegame #athletemindset #mindovermatterathlete #changetheworld #mondaymotivation #change #growth #mindset #positivity #goodvibes #covid #socialdistancing #shelterinplace #healthiswealth See more

Check out this quick motor control set! Add these guys into your workout for a little extra core work. Single arm planks with self perturbations: Make sure to keep your hips as level as possible as you move the ball around your stabilizing arm. Push yourself away from the ground to get a little extra serratus anterior work! Do 10 circles in each direction per side. Tall kneeling lift and chop: make sure your knees are shoulder distance apart and you squeeze your glutes. You...r goal is to maintain a neutral spine and minimize your movement of your hips as you lift and lower the KB. Rotating the shoulder while maintaining your hip position is where the real challenge is at. Do 12 reps per side Russian twists: a very common core exercise but for this your goal is to minimize your leg swing as a counter balance while you rotate. No need to stop it completely but control is the name of the game for this one. Do as many quality reps as possible in 1 min Tag a friend! - - - - - Follow- @fit4lifeathletics Follow- @fit4lifeathletics Check out my YouTube channel: Check the link in my bio: - - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining

Change is a constant in the universe but growth is not. Challenge yourself to do at least 1 thing moves you forward everyday! Tag a friend! - -... - - - Follow- @fit4lifeathletics Check out my YouTube channel: Check the link in my bio: - - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsportsquotes #athletemotivation #leadershipdevelopment #sportsquotes #leadershipquotes #successinlife #leadershipcoaching #leadershiptraining #changethegame #athletemindset #mindovermatterathlete #changetheworld #mondaymotivation #change #growth #mindset #positivity #goodvibes #covid #socialdistancing #shelterinplace #healthiswealth See more

Here’s a quick workout you can try if you have a CrossFit band available to you! half kneeling hops: drive through your front hip & make sure you get that triple extension during your jump. 10 reps per leg Banded pushups: make sure to skip your elbows between the bands to minimize band chaffing. 10 reps Banded pull-aparts: keep your shoulders down and start the movement with a retraction. 10 reps... Roller planks- keep your core engaged through this one. Only reach out as far as you can go without any pain or discomfort in your low back. 10 reps How many rounds can you do in 15 minutes? Comment below! Tag a friend! - - - - - Follow- @fit4lifeathletics Follow- @fit4lifeathletics Check out my YouTube channel: Check the link in my bio: - - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining

Try out this motor control workout! It’s great to incorporate core exercises that require the body to work a little harder to stabilize the spine and pelvis. leg raises w/ band: make sure to keep your lower back flat against the ground and your pelvis in the same position throughout the exercise. Only lower your leg as far as you can keep your pelvis neutral. Side plank rows: the key for this exercise is to fight the urge for your body to sway and rotate. Make sure to... initiate the row with your scapular retraction. Half kneeling band rotations: keep your hips stacked over your base by engaging your glutes. Make sure to keep your hands directly in front of your chest while you rotate! Plank pull throughs: start in a tall plank position with the KB outside of your hands. Your main goal is to keep the hips from dipping or rotating. The farther you pull the KB across, the harder the exercise! Tag a friend! - - - - - Follow- @fit4lifeathletics Follow- @fit4lifeathletics Check out my YouTube channel: Check the link in my bio: - - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining

Our health always needs to be a priority! Do you agree? Tag a friend! - -... - - - Follow- @fit4lifeathletics Check out my YouTube channel: Check the link in my bio: - - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsportsquotes #athletemotivation #leadershipdevelopment #sportsquotes #leadershipquotes #successinlife #leadershipcoaching #leadershiptraining #changethegame #athletemindset #mindovermatterathlete #changetheworld #mondaymotivation #change #growth #mindset #positivity #goodvibes #covid #socialdistancing #shelterinplace #healthiswealth See more

In need of more range of motion in your ankles like me? Step 1. Test your range of motion. If your knee can get past the malleolus of your ankles your doing great. If not, stretch your Soleus in the same position for 60 seconds Step 2. Mobilize your ankle joint. Place the band on the top of your talus. Keep the heel down and shift your weight forward. Ideally you’ll use a stool or box that’s approximately 1-2 feet tall depending on your height. ... Step 3. Work on applying the new ankle mobility with cone kicks. Make sure to push the knee forward towards your toes to utilize the new range of motion. Check it out and let me know what you think! Tag a friend! - - - - - Follow- @fit4lifeathletics Follow- @fit4lifeathletics Check out my YouTube channel: Check the link in my bio: - - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection #movebetter #injuryprevention #strengthandconditioning #movewell #correctiveexercise #sportspecifictraining

Find a way to take advantage of each and every day during the COVID shelter in place. Put yourself first and make you and families health a priority. Eat well, exercise & stay 6 feet away. Happy motivation Monday! Tag a friend! - -... - - - Follow- @fit4lifeathletics Check out my YouTube channel: Check the link in my bio: - - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsportsquotes #athletemotivation #leadershipdevelopment #sportsquotes #changethegame #changetheworld #mondaymotivation #change #growth #mindset #positivity #goodvibes #covid #socialdistancing #shelterinplace #healthiswealth See more

Tight in the hips and the lower back? Here’s a mobility set you can try to keep your body feeling limber while you’re at home. I’m using a 4 step process to improve your mobility & maintain the new range of motion. Loosen- using SMR or foam rolling... Lengthen- static or PNF stretching Lock- activate the antagonist of your tight muscles Load- strengthen your body with a compound movement Try it out! Tag a friend! - - - - - Follow- @fit4lifeathletics Follow- @fit4lifeathletics Check out my YouTube channel: Check the link in my bio: - - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #prehab101 #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection See more

Here’s a little mobility set from my posture series to help out with some rounded shoulders! If you’re like me, you’ve probably been doing a little more sitting than before COVID. Use these exercises to loosen up your shoulders and help you keep an upright posture! Turbo decided to join me for the routine lol For the bridges upper trap release, you can use any type of ball (tennis, lacrosse, baseball) to get good results. Tag a friend! ... - - - - - Follow- @fit4lifeathletics Follow- @fit4lifeathletics Check out my YouTube channel: Check the link in my bio: - - - - - _____________________________ Double tap if you like this content! DM me if you have any questions! Follow @Fit4lifeathletics - - - - - #youthsportperformance #athletics #youthsportstraining #youthsports #functionalmovement #functionalworkout #functionalexercise #Prehab #prehabilitation #prehab101 #performancetraining #morethananathlete #athletetraining #youthathletes #motorcontrol #posturecorrection

Check out my latest video! Mobility work is easy to do during these difficult times. I hope you enjoy! www.fit4lifeathletics.com//covid-19-fit4life-mobility-meth

FIt4Life Athletics training photos

Check out these great motor control core exercises that can be done with basically no equipment! https://youtu.be/nHvlJkHpO3k

Today I had the opportunity to speak to my alma mater at their Spring sport Captain's Senate meeting. We discussed 3 main factors in having a successful season: 1. Team Vision 2. Team Chemistry 3. Effort... Thank you to Mr. Gilmore for the opportunity & Mr. Mitchell for shooting this short clip!