Primal Speed

Banded Scapular Abduction + KB Row Love this drill for teaching opposite shoulder blade activation. Definitely fires up the middle traps and rhomboids. Extremely fatiguing to pick an appropriate weight. I find the challenge is more with band than with the row.

Alternating Split Squat Kettlebell Pass. Along the line of the previous KB pass drill I posted, I was playing around with variations and really enjoyed this one. You are still getting that ballistic eccentric load on the front leg which is profound. ... Warning: be super careful with your toes and make the KB drop zone is not over your feet. Keep the KB in the middle of your stance. Also, make sure you are on rubber, turf, grass or a surface you can’t destroy. Outside is best. #eccentricloading #locomotion #power #sprinting #robust #resilient #intentionalathleticism #instagood #antifragile #exploretheedges #fsathletics

Single Arm Eccentric Row with Suspension Trainer. This is an excellent way to overload the lats and upper back. You can choose a challenging body angle and pull with two arms on the concentric them lower with one arm. I did this for the first time yesterday and can tell you that this bad boy will be in all my clients programs. ... Eccentric work is critically important for developing strength and getting the brain to turn the parking breaks off. We could all use more eccentric work in our programming. Having a stronger upper back will solve many of your physical problems in life. Learned this awesome exercise from Strength Coach William Wayland.

Single Arm Self Pass with KB. We all need: - Stronger and more resilient Hamstrings. - Better hand eye coordination.... - The ability to react quicker. - A stronger grip. - Better Gait and Sprinting Mechanics. Here is an excellent drill for all of these qualities. Loving this drill for learning to absorb force primarily with hamstring assuming you hinge well. Awesome strength coach Dana Sorensen taught me to add a weight shift from side to side. This teaches you to shift weight into each leg which is essential for better gait, running, sprinting. This can be done for high reps over time to build up tissue resilience. Also learning to let go of the bell and re-grab it is a big mental hurdle for many people. This drill is an excellent gateway to kettlebell juggling and tossing.

Happy Wednesday Everyone! I want to share my 14 Day Minimalist Reboot Training Plan. Whether you are in a rut and in need of some guidance or perhaps you are looking be more efficient with your training, this plan can and will help you.... What's in this program? There are four primary areas this program highlights: 1) Breathing. That's right. You will focus every morning on a couple minutes of breathing to reset your nervous system and help you gain control of your physiology. It's practical, doable and effective. 2) Locomotion Integration. These are cross crawl patterns done every morning for only 6 minutes. Think crawling and crab crawls and other ground based movements. The patterns will integrate both brain hemispheres and get your CORE and BRAIN to better communicate with each other. The focus on these locomotive patterns will improve your functioning as a human and jump start your day for the better. There is a link in the PDF to a VIDEO where I walk you though the 6 minute routine. 3) Strength. You sill be performing 20 minutes of Strength work several days per week. All you need is a couple of kettlebells and your body weight. This will stimulate the entire body work together as a single unit and will get the metabolism to kick into high gear. Building strength will go a long way to making you feel more energized, more tones muscles and will accelerate FAT LOSS in a major way.. There is a link to a Video in the PDF of the STRENGTH movements. 4) Sip Water. Yup, sounds simple. You will focus on drinking more water during these 14 days. Your health will improve and your energy will increase with a more hydrated body. So there you have it. Four simple things that will immediately change the trajectory of your health and help you establish some better habits. https://fsathletics.com/14-day-reboot-workout-ebook/ Please share with family and friends who are in need of some guidance and some structure. I am always here to help so please message me with any question you may have. Enjoy the program and choose to live a Strong Life! Franz

One of the best ways to improve running and sprinting is to explore locomotion in many different ways. Taking away your arms will teach essential arms are for counteracting the power generated by the legs. Rotating your head will be a huge vestibular challenge.... Explore movement to get better at it. #exploremovement #braintraining #sprinting #running #antifragile #intentionalathleticism #instagood #fsathletics #athlete #locomotion #exploretheedges #physicalliteracy

Running A’s with a stick overhead. 1) This will help you feel your core. 2) You will learn about your pelvic position.... 3) You will feel your feet. Throwing in drills like this helps you deconstruct sprinting and learn about position and where you need to get better. #sprinting #sprinter #trackandfield #running #runningtechnique #physicalliteracy #resilient #antifragile #fsathletics #instagood #beathletic #intentionalathleticism

Kettlebell Clean and Press Trifecta: 1) Bottoms up clean and press - 1 rep. 2) Hot Potato Clean and Press - 1 rep.... 3) Traditional Clean and Press - 1 rep. Fun combination I came up with today. Requires lots of focus. The Hot Potato Clean is fairly tricky if you are not used to it. It can drop very easily so perform this in a place where it’s ok to drop it if necessary. Try it.

This half kneeling chop is a phenomenal exercise for firing the obliques, especially the internal oblique. Main cue here is to make sure you don’t extend your lumbar spine when you rotate. Keep the ribs down and abs engaged. Thanks to the knowledgeable @dls1223 for teaching me this drill. ... #strength #healthfirst #halfkneelingchop #obliques #rotation #transverseplane #instagood #antifragile #robust #sprinter #sprinting #trackandfield #fsathletics

Kettlebell Alternating Bottoms Up Clean + Squat. Double 20kgs. Inspired by the great Kelly Manzone @kellsbells88 ... She added a Curtsey Lunge to it but I haven’t tried that yet. This one is fun Film it and do it and post it! @johnparker__ you in? #kettlebells #kettlebellchallenge #functionaltraining #antifragile #robust #movementliteracy #fsathletics

Deadbug with Lateral Hip + Shoulder Fall Out. This is a challenging variation I came up with to make your brain figure out a new pattern of the deadbug. It also gets you out of the sagittal plane and into the transverse and frontal plane. I find it works better with some lighter dumbbells in your hands and even some ankle weights to feel the legs a bit more. Move in a smooth and deliberate manner. ... Enjoy. #deadbug #movedaily #movement #antifragile #robustness #intentionalathleticism #instagood #strength #movementoftheday #fsathletics #coreworkout #core #gait

Fun challenge: Crawl Switches with Waboba Moon Ball. Thanks to @rcperformancetraining for the drill. #braincandy #neuralplasticity #crawling #connectthedots #antifragile #robust #intentionalathleticism #instagood #movement #justmove #strengthtraining #fsathletics

The Side Lying Cable Row. Another cable variation I came up with in order to explore different positions for enhanced Physical Literacy. This also follows the SAME BUT DIFFERENT principle. ... Sometimes you learn more if you simply change your body position.

Impulse Band Training. Supine position. I’ve recently been experimenting with more impulse training inspired by the just fly performance podcast and Joel Smith. @justflysports ... This drill might seem radical but done for 6 to 7 second increments, it lights up the central nervous system and the posterior chain muscles. The idea is to be explosive and quick. The band helps your have more of a rebound effect and allows the frequency of the taps to be uber fast. Impulse training is nothing new but certainly needs to be included in your training if you want to perform better when it comes to power, speed, sprinting and athletic movement. As Al Vermiel (former strength coach of the Chicago Bulls) said, Train slow, be slow. Train fast, be fast. #movementoftheday #physicalliteracy #exploretheedges #fsathletics #trainfast #befast #impulse #impulsetraining #cnsactivation #robust #sprint #sprinting #jumping #verticaljump #instagood #fasttwitchmuscles

TFL Pops. The Tensor Fasciae Latae (TFL) is a vitally important muscle when it comes to athletic movement. The TFL abducts, flexes and infernally rotates the hip. It also tenses the entire fasciae latae and provide stability for the Lateral leg. ... For improved hip function for runners try this drill I learned from Joel Smith @justflysports Pull out your lighter jump stretch band and place it on a squat rack. Get your body into an acceleration angle and lean forward from the ankle. Place your knee under the band and explosively pop the foot down to the floor and back up. Be explosive. #primalspeedsprinting #speed #sprinting #trackandfield #tensorfasciaelatae #powertraining #antifragile #physicalliteracy #instagood #fsathletics

Intention = SPEED. This oscillating Squat with a band is an experiment for me. I’ve been experimenting with isometrics for some time but wanted to try and implement in some oscillating isometrics. I learned the concept from Joel Smith and his awesome Just Fly Performance Podcast @justflysports The idea of the oscillating movements is to teach the muscles to go from a state of contraction to relaxation faster and more efficiently. This leads to faster and better transfer of f...orce and possibly may make you a more elastic Athlete. I will say that my Nervous System was fried after doing many sets of this. The jump stretch band makes is super challenging. #antifragile #physicalliteracy #fsathletics #power #speed #primalspeedsprinting #sprinting #oscillatingisometrics #instagood

Happy Friday Everyone. Here is wonderful challenge for you: the ball drop drill. Drop the balls from both hands but switch hands as you catch them.... I bet you can’t do this the first 10 attempts. Prove me wrong. #speed #quickhands #quickness #explosiveness #power #sprinting #physicalliteracy #antifragile #accelerationdrills #fsathletics #instagood

Sums up how I feel about Physical Strength and Performance.

Do you want an awesome Challenge? Try Crawling while alternating bouncing a ball with each hand. This is serious brain candy . Thank you to Coach Dana Sorensen for sharing this gem with me. @dls1223 ... Adding in this visual challenge and hand eye coordination challenge is beneficial for so many reasons. I dare you to try this. Film it, post it and tag me. #crawling #braincandy #coordination #antifragile #physicalliteracy #fsathletics #movementliteracy #instagood #locomotion #neuroplasticity

Hang Clean to Explosive Step. This is an outstanding drill to teach explosiveness and speed. Be sure to: 1) Use a light enough Kettlebell that won’t slow you down. If you go too heavy you won’t get the benefit of the movement.... 2) in the hang position you must hold the hinge position while keep the arms and hands relaxed and loose. 3) Relaxation is speed. Tension is strength. You definitely want more relaxation in the drill. The tension will be at the very end of the stepping pattern when end the movement. 4)If you want to be fast, train fast. #antifragile #physicalliteracy #fsathletics #strengthandconditioning #speedandpower #resilience #trainfast #instagood #movementoftheday

Do you have a painful big toe? I do. Here is a wonderful and effective drill. 1)Grab a lacrosse ball. Place your big toe on the ball and try and flatten the rest of the metatarsals against ground. ... 2) Add some gait practice. Step forwards and backwards while stretching your big toe. 3) Or you can just hold it for time. I like 2 min holds. Give your big toes some love today! #bigtoe #footcare #feet #toemobility #toes #athlete #physicalliteracy #movement #move #fsathletics

Marching with water filled hydro core is quite an experience. Like I have said many times before, find novel ways to improve basic movement patterns like marching, skipping, running and walking. The movement of water does some interesting things to your Core and Brain. ... #hydrocore @hydro_core #movement #physicalliteracy #antifragile #marching #athlete #instagood #fsathletics

Here are 5 tips for safer sprinting. Most people are intimidated by this primal activity. Sprinting is a skill that can be learned and every human is equipped with a software system that was originally programmed to sprint. We all need this vital capacity to maximize are humanness and awesomeness!... Do you sprint? Why or why not? https://fsathletics.com/top-five-tips-safer-sprinting/

Kettlebell Dead Snatch Ladder. Set up 3 different bell sizes. I chose a 24kg, 28KG and 32kg. Do one rep of each Bell size. Repeat with other arm. Your intent is to be explosive and fast. ... Train power every day. #powertraining #beexplosive #kettlebelldeadsnatch #kettlebells #fitness #physicalliteracy #fun #instagood #intentionalathleticism #speed #fsathletics See more

Lateral Lunge with Reach. Movement # 10 of the Daily Dozen Mobility Plan. Good movement will foster both mobility and strength simultaneously. The lateral Lunge plus reach may be one of the most important movements because it strengthens your adductors, glutes and hamstrings in the frontal plane. ... To add variety reach to different areas on the ground at the bottom position of the Lunge. #dailydozen #dailydozenmobilitychallenge #movedaily #movementliteracy #fsathletics #stretching #healthyhabits #discipline #laterallunge #mobility

Rocking Adductor Stretch. Movement # 5 of the Daily Dozen Mobility Plan. Do this daily. Why? Makes you bendy and stuff ... #dailydozen #dailydozenmobilitychallenge #mobility #movementliteracy #fsathletics #dailyhabits #movedaily

Give some love to your Spine. This is movement # 2 in your Daily Dozen Mobility Plan: Lateral Spine Flexion in a Quadraped Position. Imagine you are squeezing a yoga block or basketball in between your knees. This will keep your hips and lower body from moving. Start walking your hands to your left and then to your right. Very important to use your EYES and lead the movement by looking to where you are moving your hands to. ... Move smoothly and BREATHE. Imagine as you move that the joints of your spine are opening in the side that is being stretched. You are CREATING space in your joints. Enjoy. Please share. #dailydozenchallenge #dailydozenmobilitychallenge ##mobility #spinehealth #jointhealth #nerveflossing #movementliteracy #dailyhabits #fsathletics

Genuine speed and strength are valued attributes that become compromised when the brain prioritizes protection over performance. Returning the patient to a state where they can access the full capacity of the motor cortex for high-performing, uncompensated muscular movement should be the clinical goal. C. Robert Luckey I've talked about this very subject many times over the years with my twin brother Keats Snideman. The goal of a coach/ trainer is to figure out why the br...ain is threatened and has the GOVERNOR and PARKING BREAKS on. Many athletes simply cannot run faster until the software problem is fixed first. Once again, the brain is the frontier of performance!!

Loaded Get Ups!! The ultimate litmus test for mobility and stability (body control). Dana Sorensen MAKES IT LOOK EASY with the 32kg. @dls1223 How many women do you know who can do this ? #turkishgetup #loadedcarry #makeitlookeasy #physicalliteracy #intentionalathleticism #fsathletics

A Sprinting warm up and session never needs to be complicated. I’ve been sprinting for almost 3 decades and can tell you first hand that focusing on a couple of key drills is all most people need. Today I focused on the following drills: 1) Knee Dribbles - a drill where you step over the height of your knee and drive down forcefully. Excellent drill for working on the entire sprint cycle and builds coordination, rhythm and timing.... 2) scissors - Keep the legs straight as your intention is too punch the ground aggressively. Definitely wakes up the hamstrings. 3) 30 meter acceleration build up. Gradually increase speed over 30 meters. Do 5 rounds of each will full recovery and you have yourself a nice sprinting session focusing on only a couple of key skills. Get out and sprint folks. #sprinting #sprintingwarmup #primalspeedsprinting #primalspeed #trackandfield #sprintingmechanics #intentionalathleticism #physicalliteracy #fsathletics

32kg Bottoms Up Press. Haven’t attempted this in a while. Was nice to know I still have the SKILL...... because strength is a skill..... 100%. #bottomsuppress #strongfirst #kettlebell #physicalliteracy #strengthisaskill #strength #strong #intentionalathleticism #fsathletics

Do you suffer from joint stiffness and body tightness? Hey everyone I have some good news. I am working on a "Daily Dozen" routine designed to give you all some structure, guidance and more importantly a plan that can be done consistently day after day for one month. Because the human body needs to be exposed to a variety of body positions and movement patterns, the DAILY DOZEN moves will switch each month to further challenge and push the body out of its comfort zone to inc...rease mobility, stability and overall body coordination. I will be looking for some BETA testers for the initial DAILY DOZEN moves. Message me if interested. Stay tuned.

The Power Skip. Ok you made it. This is the final day of the Challenge, day 28 of the 28 Day Marching / Skipping Challenge. This variation requires you to bound in the air explosively and get some air time. You will not get as many ground contacts and that’s ok. ... So if you weren’t able to do the challenge I highly recommend you go back to my earlier posts and study and watch the previous videos. The benefits of marching and skipping our numerous but the main ones being that you have FUN and boost your overall Athleticism by developing a more coordination, rhythm, timing and power. #28daymarchingchallenge #28dayskippingchallenge #fsathletics #sprint#running #sprintingmechanics #runningmechanics #physicalliteracy #fitness #intentionalathleticism

At FS Athletics, we don’t just offer personal training in La Jolla although this is something we pride ourselves on but a whole host of fitness and health courses. Learn about training at FS Athletics: https://fsathletics.com/training-facility/ #LaJolla #Fitness #Training

Single Leg Power Skip. Day 27 of the 28 Day Marching / Skipping Challenge. This single variation is awesome and definitely one of my favorite drills. The overload on the one leg develops tremendous dynamic strength and resilience. Be patient in the beginning as this can be a bit of a coordination challenge. Focus on the driving the same arm down and back forcefully and make your ground contact time minimal. Be fast and powerful in this one. 3 sets of 10 yards per leg.... #28daymarchingchallenge #28dayskippingchallenge #running #sprinting #runningmechanics #sprintingmechanics #beexplosive #primalspeed #primalspeedsprinting #fitness #fsathletics

Skipping - infinity Pattern. Day 25 of The 28 Day Marching / Skipping Challenge. Figure 8’s are so cool and what’s even cooler is to trace the pattern while skipping. The pattern lights up the brain circuitry and integrates both brain hemispheres. As you perform this keep your eyes and head facing one central direction. Better yet find a specific spot to look at the entire time.... Here’s your challenge: film it and post it!! It’s harder than it looks. Share this with someone who likes challenges.

Here's how sprinting can play a role in your martial arts training. #Sprinting #Fitness #MartialArts

Skipping with a Pause. Day 24 of the 28 Day Marching/ Skipping Challenge. This is one is MUCH harder than it looks. It requires lots of strength in the ankle complex so if you find your self buckling at the knee a bit it’s rather normal in the beginning. The goal is to have a more stiff and forceful ground contact with the double hop and not bend the knee or drop the body too far down. ... #28daymarchingchallenge #28dayskippingchallenge #sprint #running #sprinter #trackandfield #intentionalathleticism #athleteforlife #fsathletics See more

Skipping / Out In Out. Day 23 of the 28 Day Marching / Skipping Challenge. This is another challenging variation. The sequence is this; bring one leg to the outside (think hip flexion plus abduction occurring at the same time). Then flex the hip normally in front of body ( this is the IN part). Finally go back out one more time. Repeat sides.... Try this for 10 yards for 3 to 4 sets. Enjoy and post your video. #28daymarchingchallenge #28dayskippingchallenge #skipping #runningmechanics #sprintmechanics #sprinting #sprinter #fitness #athleteforlife #trackandfield #intentionalathleticism #fsathletics

360 Degree Skipping. Day 22 of the 28 Day Marching / Skipping Challenge. I challenge you all to try this, film it and post it!!... #28daymarchingchallenge #28dayskippingchallenge #sprint #sprinting #running #runningmechanics #fsathletics See more

Backwards Skipping. Day Twenty One of the 28 Day Marching / Skipping Challenge. Another very challenging but beneficial variation. Post a video of your backwards skipping.... #28daymarchingchallenge #28dayskippingchallenge #sprinting #sprint #running #fitness #movementliteracy #intentionalathleticism #fsathletics #athleteforlife See more

A little Monday motivation! #Training #Fitness #FitFam

Lateral Skipping. Day 20 of the 28 Day Marching / Skipping Challenge. I Guarantee you haven’t tried this variation. You don’t own a movement until you can smoothly and calmly perform it in many different ways.... #28daymarchingchallenge #28dayskippingchallenge #sprint #sprinting #running #physicalliteracy #fsathletics

One of the hottest debates that still lingers in the fitness/rehab and sports performance industries is that over the correct use of the abdominal wall during movement and exercise. Here's what you need to know: https://fsathletics.com/the-ab-wars/. #Fitness #Abs #FitFam #Health #Strength

Keep up the hustle this weekend! #Fitness #Fitspiration #TGIF #FitFam

As life starts to slip by and as we get older the concept of sustainability in your life and in your training becomes critically important. As an athlete it is so tempting to want to cut corners and not put in the necessary work to build a solid foundation for a lifetime of training and strength. #Training #Fitness #Fit #FitFam #humpday

This article outlines my top reasons why you need to get out there and teach what you are learning: https://fsathletics.com/the-importance-of-teaching/. #Teach #Fitness #Coaching #FitFam #Health

Day Eighteen- Skipping - Push and Pull with Stick. The 28 Day Marching / Skipping Challenge. This one is a coordination challenge. Enjoy the process and don’t be too hard on yourself if you cannot do it at first. You will get it.... Post your video and tag me. #28daymarchingchallenge #28dayskippingchallenge #running #sprinting #movementliteracy #locomotion #fsathletics

Day Seventeen - Skipping with Stick Overhead. The 28 Day Marching / Skipping Challenge. Overload the core. Keep your rhythm. Be forceful with your downward strike of the foot. This one is challenging.... #28daymarchingchallenge #28dayskippingchallenge #running #sprinting #movementliteracy #locomotion #fsathletics

Start sandbag training now! #Sandbags #SandbagTraining #Fitness #FitFam

Skipping with Arms Crossed. Day Sixteen of The 28 Day Marching/ Skipping Challenge. Give this one a try. Without your arms swinging to counteract the forces of your legs, you will feel quite out of control in your trunk.... 4 sets of 10 yards. Do it! #28daymarchingchallenge #28dayskippingchallenge #running #sprinting #runningdrills #sprintingdrills #fsathletics

Skipping. Do you skip? Why or why not ? It instantly makes you Happy. Seriously, it’s impossible to be sad and frown while skipping. ... You will smile and your mood will elevate and you will integrate both the left and right sides of your brain. Neat stuff. It’s also the gateway to becoming a better runner, sprinter and athlete. I skip every day. And so can you. Here is day 15 of the 28 Day Marching / Skipping Challenge. Post when you have completed Day 15. Now let’s get to it!

Day Fourteen of the 28 Day Marching / Skipping Challenge. Marching - Double Kettlebell Suitcase Style. Deadlift two Kettlebells from the floor and hold in hands to the side of your body.... - [ ] Make sure posture stays upright and do not swing the kettlebells. - [ ] Keep upper arms connected to rib cage. - [ ] Keep the toes and the foot pulled upwards toward the shin. - [ ] Do not try and cover too much ground. You should only be taking about half a foot length each stride. - [ ] Thinking of landing underneath your body. - [ ] Drive the foot down with force. - [ ] Find a cadence and rhythm you can sustain. - [ ] Stay nice and tall. Think GOOD POSTURE. - [ ] Perform 4 sets of 10 yards or 4 sets of 15 seconds. - [ ] Enjoy. #28daymarchingchallenge #28dayskippingchallenge #sprint #running #runningmechanics #sprintingmechanics #athleteforlife #enhancedlocomotion #gaitcycle #fsathletics #franzsnideman #intentionalathleticism

Day Thirteen of the 28 Day Marching / Skipping Challenge. Marching - Single Kettlebell Suitcase Style. Deadlift one Kettlebell from the floor and hold in hand. ... - [ ] Make sure posture stays upright and do not tilt body to the side of KB. - [ ] Keep upper arm of KB Side connected to rib cage. - [ ] Keep the toes and the foot pulled upwards toward the shin. - [ ] Do not try and cover too much ground. You should only be taking about half a foot length each stride. - [ ] Thinking of landing underneath your body. - [ ] Drive the foot down with force. - [ ] Find a cadence and rhythm you can sustain. - [ ] Stay nice and tall. Think GOOD POSTURE. - [ ] Perform 4 sets of 10 yards or 4 sets of 15 seconds. - [ ] Enjoy. #28daymarchingchallenge #28dayskippingchallenge #sprint #running #runningmechanics #sprintingmechanics #athleteforlife #enhancedlocomotion #gaitcycle #fsathletics #franzsnideman #intentionalathleticism

Day Twelve of the 28 Day Marching / Skipping Challenge. Marching - Alternating Kettlebell Press Clean two Kettlebells to rack position. Alternate presses with opposing leg. ... - [ ] Make sure your wrists are straight. - [ ] Try to keep elbows straight. - [ ] Keep the toes and the foot pulled upwards toward the shin. - [ ] Do not try and cover too much ground. You should only be taking about half a foot length each stride. - [ ] Thinking of landing underneath your body. - [ ] Drive the foot down with force. - [ ] Find a cadence and rhythm you can sustain. - [ ] Stay nice and tall. Think GOOD POSTURE. - [ ] Perform 4 sets of 10 yards or 4 sets of 15 seconds. - [ ] Enjoy. #28daymarchingchallenge #28dayskippingchallenge #sprint #running #runningmechanics #sprintingmechanics #athleteforlife #enhancedlocomotion #gaitcycle #fsathletics #franzsnideman #intentionalathleticism

Day ELEVEN of the 28 Marching / Skipping Challenge. Marching - Double Kettlebells Overhead. Clean two Kettlebells to rack position and the press them overhead.... - [ ] Make sure your wrists are straight. - [ ] Try to keep elbows straight. - [ ] Keep the toes and the foot pulled upwards toward the shin. - [ ] Do not try and cover too much ground. You should only be taking about half a foot length each stride. - [ ] Thinking of landing underneath your body. - [ ] Drive the foot down with force. - [ ] Find a cadence and rhythm you can sustain. - [ ] Stay nice and tall. Think GOOD POSTURE. - [ ] Perform 4 sets of 10 yards per arm or 4 sets of 15 seconds. - [ ] Enjoy. #28daymarchingchallenge #28dayskippingchallenge #sprint #running #runningmechanics #sprintingmechanics #athleteforlife #enhancedlocomotion #gaitcycle #fsathletics #franzsnideman #intentionalathleticism

Day TEN of the 28 Marching / Skipping Challenge. Marching - One KB Racked + One KB Overhead. Clean two Kettlebells to rack position. Keep one KB in the rack and press the other one overhead. ... - [ ] Make sure your wrists are straight. - [ ] Keep the toes and the foot pulled upwards toward the shin. - [ ] Do not try and cover too much ground. You should only be taking about half a foot length each stride. - [ ] Thinking of landing underneath your body. - [ ] Drive the foot down with force. - [ ] Find a cadence and rhythm you can sustain. - [ ] Stay nice and tall. Think GOOD POSTURE. - [ ] Perform 2 sets of 10 yards per arm or 2 sets of 20 seconds per arm. - [ ] Enjoy. #28daymarchingchallenge #28dayskippingchallenge #sprint #running #runningmechanics #sprintingmechanics #athleteforlife #enhancedlocomotion #gaitcycle #fsathletics #franzsnideman #intentionalathleticism

"Somebody may beat me, but they are going to have to bleed to do it." -Steve Prefontaine Not a sprinter, but still some great motivation! He held once held the American record in seven different track events! #Quotes #Motivation #Fitness #Fit #QuoteoftheDay

Day NINE of the 28 Marching / Skipping Challenge. Marching - Single Kettlebell Overhead. Clean one Kettlebells and press it overhead... - [ ] Make sure your wrist is straight. - [ ] Keep the toes and the foot pulled upwards toward the shin. - [ ] Do not try and cover too much ground. You should only be taking about half a foot length each stride. - [ ] Thinking of landing underneath your body. - [ ] Drive the foot down with force. - [ ] Find a cadence and rhythm you can sustain. - [ ] Stay nice and tall. Think GOOD POSTURE. - [ ] Perform 2 sets of 10 yards per arm or 2 sets of 20 seconds per arm. - [ ] Enjoy. #28daymarchingchallenge #28dayskippingchallenge #sprint #running #runningmechanics #sprintingmechanics #athleteforlife #enhancedlocomotion #gaitcycle #fsathletics #franzsnideman #intentionalathleticism

Day EIGHT of the 28 Marching / Skipping Challenge. Marching - Double Kettlebell Racked. Clean two Kettlebells and hold them in the rack position. ... - [ ] Make sure your wrists are straight and the your upper arms are connected to your rib cage. Use those Lats. - [ ] Keep the toes and the foot pulled upwards toward the shin. - [ ] Do not try and cover too much ground. You should only be taking about half a foot length each stride. - [ ] Thinking of landing underneath your body. - [ ] Drive the foot down with force. - [ ] Find a cadence and rhythm you can sustain. - [ ] Stay nice and tall. Think GOOD POSTURE. - [ ] Perform 4 sets of 10 yards or 4 sets of 20 seconds. - [ ] Enjoy. #28daymarchingchallenge #28dayskippingchallenge #sprint #running #runningmechanics #sprintingmechanics #athleteforlife #enhancedlocomotion #gaitcycle #fsathletics #franzsnideman #intentionalathleticism

We don’t just offer personal training in La Jolla although this is something we pride ourselves on but a whole host of fitness and health courses. See our services: https://fsathletics.com/training-facility/. #Fitness #FitnessLaJolla #Fit #Sprinting #FitFam #LaJolla

Day SEVEN of the 28 Marching / Skipping Challenge. Marching - Single Kettlebell Racked. Clean one Kettlebell and hold it in the rack position. ... - [ ] Swing the free arm aggressively and coordinate the movement with the leg movement. - [ ] Keep the toes and the foot pulled upwards toward the shin. - [ ] Do not try and cover too much ground. You should only be taking about half a foot length each stride. - [ ] Thinking of landing underneath your body. - [ ] Drive the foot down with force. - [ ] Find a cadence and rhythm you can sustain. - [ ] Make sure to do both left and right arms. - [ ] Perform 2 sets of 10 yards per side or sets of 20 seconds per side. - [ ] Enjoy. #28daymarchingchallenge #28dayskippingchallenge #sprint #running #runningmechanics #sprintingmechanics #athleteforlife #enhancedlocomotion #gaitcycle #fsathletics #franzsnideman #intentionalathleticism

Day SIX of the 28 Marching / Skipping Challenge. Marching - Goblet Style Grab one Kettlebell and hold it at chest level as if you were going to perform a Goblet Squat. - [ ] The weight of the KB will fire up your abs and actually make the up and down motion of the hips feel more stable.... - [ ] Keep the toes and the foot pulled upwards toward the shin. - [ ] Do not try and cover too much ground. You should only be taking about half a foot length each stride. - [ ] Thinking of landing underneath your body. - [ ] Drive the foot down with force. - [ ] Find a cadence and rhythm you can sustain. - [ ] Perform 5 sets of 10 yards or 5 sets of 20 seconds. - [ ] Enjoy. #28daymarchingchallenge #28dayskippingchallenge #sprint #sprinter #primalspeed #primalspeedsprinting #intentionalathleticism #runningmechanics #sprintingmechanics #franzsnideman #fsathletics #fitness #physicalliteracy See more

Day FIVE of The 28 Day Marching / Skipping Challenge Marching Halo’s. Fun one !! Who’s still in?... #28daymarchingchallenge #28dayskippingchallenge #fsathletics See more

"A failure isn't a failure if it prepares you for a successful tomorrow." -Lolo Jones #Motivation #Quote #QuoteoftheDay #Motivate #Sprinting #Sprints

What makes us different? Our specialists assess the needs and goals of each and every individual client. We then work together to devise an effective and achievable exercise and nutrition plan to best suit your body, fitness level and which fits around your lifestyle. Training with us guarantees a very high return on investment. #Train #Fitness #FitFam #Fit #Sprinting #SprintTraining #Sprint

Day FOUR of The 28 Day Marching / Skipping Challenge. Marching with Stick - Push & Pull 5 sets of 10 yards ... Or 5 sets of 20 seconds Rest as long as you need to between sets. - This variation is by far the most challenging variation I have given yet as it will challenge your coordination. - You flex and extend both legs with one push and pull cycle. - Be more concerned about the UP AND DOWN motion of the legs and less concerned about the stick pushing OUT and UP. Eventually you will get it. - If you fail in the beginning to figure it out, congratulations. That means you are learning and your brain and body will love this challenge/ - Be sure to drive the foot down into the earth and place more pressure on the ball of the foot and not the heel. Enjoy and please spread the word. Let’s get everyone Marching and Skipping.

Day THREE of The 28 Day Marching / Skipping Challenge Marching with Stick Overhead. 5 sets of 10 yards or....5 sets of 20 seconds.... Rest as long as you need to between sets. - Use a dowel or broom stick and press it Overhead. Keep hands shoulder width apart. - This Overhead position lights up your CORE and places a lot more positive stress on the legs. - Pull foot and toes UP toward shin. - Lift foot to knee level (as if you are running in knee deep water). - Think of DRIVING the front of the foot down into the ground. - Find a CADENCE you can stick to. - Try and land underneath your body and don’t over stride. - This is all about rhythm. Enjoy!! #28daymarchingchallenge #28dayskippingchallenge #fsathletics

Day Two of 28 Day Marching / Skipping Challenge Marching with Crossed Arms 5 sets of 10 yards... Rest as long as you need to between sets. Main points: - Tall Posture with an emphasis on long spine. - Cross arms in front of chest. - The lack of arms will overload the legs and core. - Pull foot and toes UP toward shin. - Lift foot to knee level (as if you are running in knee deep water). - Think of DRIVING the front of the foot down into the ground. - Find a CADENCE you can stick to. - This is all about rhythm. Enjoy! #fsathletics #28daymarchingchallenge #28dayskippingchallenge