Accelerate Sports Performance

Time to get back in the gym!! Here’s an exercise you have been missing out on at home! Straight Bar Split Squat with Rear Foot on Foam Roll - Front Loaded... START: - Standing in a split stance, one foot in front and opposite foot behind - Straight bar in front rack position resting on the anterior deltoids, first 2 fingers under the bar - Pushing elbows up so upper arm is parallel to the floor - Rear foot on foam roll with ankle dorsiflexed EXECUTE: - Lower hips to the floor by bending the front knee to 90 degrees of flexion, and until back knee is about an inch or two from the floor - Return to start position utilizing the glutes and hamstrings of the lead leg - At full extension keep hips square with shoulders - Repeat for prescribed repetitions and switch legs FOCUS: - Keep a vertical tibia. Do not let the front knee slide forward over the toes - Keep the back foot in the sagittal plane and avoid medial collapse of heel - Avoid internal rotation at the hip. Do not let front knee collapse to the inside and avoid pronation at the ankle by keeping a neutral arch - Keep chest up and hips beneath your shoulders - Keep hips beneath shoulders GOAL: - Lower body #strength and #power: #glutes, hamstrings, and quads - #Core strength and stability - Extra demand for balance and stability with rear foot on unstable surface - Isolating front leg more than traditional split #squat #gym #sf See more

Another good one for you seated folks with postural weaknesses! Get to work on that posture...! #Trainers ...if you want access to out 3,100+ #exercise library for your virtual programming...check out @trainingslate now! START... - Side plank position with elbow on floor directly below the shoulder - Shoulders packed down and back - Foot of top leg is on floor - Knee and hip of bottom leg is flexed at 90 degrees - Neutral spine EXECUTE - Hold the start position for the prescribed amount of breaths - Repeat for prescribed breaths or time FOCUS - Avoid letting hips hinge or fall towards the floor - Maintain a neutral spine - Avoid letting bent knee cross the body's midline - Keep adductor and glute of top leg engaged GOAL - #Core stabilization - Core #strength - Shoulder stabilization - Scapulothoracic stabilization - Adductor activation and strength See more

Let’s undo some of that #Zoom posture START - Lying supine on floor - Hands underneath your shoulders... - Heels on the ground EXECUTE - Lift hips up off the ground by engaging glutes and squeezing scapulae together - Take one knee and drive it to the chest and alternate every drive - Hold this position for the prescribed amount of time and repeat for the amount of repetitions FOCUS - Hands directly underneath shoulders - Heels on the ground - Glutes engaged throughout - Avoid arching low back to gain more range of motion - Squeeze scapulae down and back - Avoid rounding back or dipping hips during knee drives GOAL - #Core strength and stability - Glute strength - Scapular #strength and stability See more

Time to get back in the gym!! Here’s an exercise you have been missing out on at home! Straight Bar Split Squat with Rear Foot on Foam Roll - Front Loaded... START: - Standing in a split stance, one foot in front and opposite foot behind - Straight bar in front rack position resting on the anterior deltoids, first 2 fingers under the bar - Pushing elbows up so upper arm is parallel to the floor - Rear foot on foam roll with ankle dorsiflexed EXECUTE: - Lower hips to the floor by bending the front knee to 90 degrees of flexion, and until back knee is about an inch or two from the floor - Return to start position utilizing the glutes and hamstrings of the lead leg - At full extension keep hips square with shoulders - Repeat for prescribed repetitions and switch legs FOCUS: - Keep a vertical tibia. Do not let the front knee slide forward over the toes - Keep the back foot in the sagittal plane and avoid medial collapse of heel - Avoid internal rotation at the hip. Do not let front knee collapse to the inside and avoid pronation at the ankle by keeping a neutral arch - Keep chest up and hips beneath your shoulders - Keep hips beneath shoulders GOAL: - Lower body #strength and #power: #glutes, hamstrings, and quads - #Core strength and stability - Extra demand for balance and stability with rear foot on unstable surface - Isolating front leg more than traditional split #squat #gym #sf See more

Another good one for you seated folks with postural weaknesses! Get to work on that posture...! #Trainers ...if you want access to out 3,100+ #exercise library for your virtual programming...check out @trainingslate now! START... - Side plank position with elbow on floor directly below the shoulder - Shoulders packed down and back - Foot of top leg is on floor - Knee and hip of bottom leg is flexed at 90 degrees - Neutral spine EXECUTE - Hold the start position for the prescribed amount of breaths - Repeat for prescribed breaths or time FOCUS - Avoid letting hips hinge or fall towards the floor - Maintain a neutral spine - Avoid letting bent knee cross the body's midline - Keep adductor and glute of top leg engaged GOAL - #Core stabilization - Core #strength - Shoulder stabilization - Scapulothoracic stabilization - Adductor activation and strength See more

Who else is missing this sound...

Let’s undo some of that #Zoom posture START - Lying supine on floor - Hands underneath your shoulders... - Heels on the ground EXECUTE - Lift hips up off the ground by engaging glutes and squeezing scapulae together - Take one knee and drive it to the chest and alternate every drive - Hold this position for the prescribed amount of time and repeat for the amount of repetitions FOCUS - Hands directly underneath shoulders - Heels on the ground - Glutes engaged throughout - Avoid arching low back to gain more range of motion - Squeeze scapulae down and back - Avoid rounding back or dipping hips during knee drives GOAL - #Core strength and stability - Glute strength - Scapular #strength and stability See more

Here is the continuation of our previous video :) Enjoy!

Hello ASP Community! We hope everyone is doing well, given these circumstances. We've decided to film some of our movement classes and upload them to Facebook and YouTube so you can all have access and get moving during these crazy times :) Let us know if this helpful to you all, and we'll contiue to upload more! Stay healthy!

Stay agile! Stay mobile! START - Parallel athletic stance on the balls of the feet facing coach - Hips back and chest up... - Ladder can be used for visual marker EXECUTE - Rotate hips around 90 degrees as quickly as possible - Once the feet touch down quickly rotate feet back to starting position - Repeat for prescribed repetitions FOCUS - Try to keep shoulders squared up to coach throughout exercise even rotating lower body - Feet will face perpendicular to starting position when lower body is rotated - React as quickly as possible to directional cues - Short amortization phase - Stay on balls of the feet - Feet will hit ground simultaneously - If using a ladder, feet will straddle it in the starting position, and both feet will be inside separate rungs after rotating GOAL - Stretch reflex - Reaction speed - Agility and quickness See more

Work on agility, impulse, lateral quickness! START: - Parallel stance, feet hip width apart, knees, hips, shoulders and head all facing forward - Resistance band around waist, held by partner resisting laterally... - Slight bend at hips and knees, half squat - Chest upright EXECUTE: - Drive off of the back leg to triple extension of ankle, knee, and hip against tension of the band - Lift lead leg during extension of back leg to prepare for stabilization phase - Stabilize with lead leg by evenly distributing body weight from mid foot to heel, slight bend at hip and knee - Repeat for prescribed repetitions/distance FOCUS: - Horizontal displacement - Finish each repetition with heel directly below its respective hip - Avoid valgus collapse of the knees - Chest upright; head, shoulders, hips and knees all facing forward - Avoid reaching with front leg - Attain triple extension of back leg during push GOAL: - Speed - Agility - Quickness - Lateral movement - Triple extension See more

Abs, anterior core, adductors...enhance stability with this exercise! START: - Supine position on the floor - Holding kettlebell by the horns directly above chest... - Holding a physioball between ankles and calf - Neutral spine flat on the floor with core engaged EXECUTE: - Engage adductors to squeeze the physioball - Reach kettlebell straight overhead until tapping the floor - Engage lats and anterior core to pull the kettlebell back up to the starting position - Repeat for prescribed number of repetitions FOCUS: - Maintain adductor squeeze of the physioball throughout the exercise - Keep core engaged to maintain neutral spine flat on the the floor - Use lats to pull the kettlebell back to start position GOAL: - Core strength - Lat strength - Adductor strength and activation #personaltraining #abs #sf #fitlife #athletictraining

If you live in San Francisco and care about your fitness, performance, and longevity...come visit Accelerate Sports Performance. If you don't live in SF we deliver exercise programs to members around the world via @Training Slate #sportsperformance #sanfrancisco #athletictraining Physical TheraPT

Keep it up! Coach Eli and ASP have your back!

Training Slate is a personal training software that includes the ability to fully customize to your brand, streamline assessments, develop individualized programs with templates and over 3000 exercises, make real-time changes in the workout, track progress, and more. Join us at DIAKADI Body to learn more how Training Slate’s software can reduce costs, increase revenue and take your business to the next level. Easy to use for trainers, as well as clients! Athletes can access their workouts in the gym or anywhere they travel. They also have the ability to stay in constant contact with their trainer and keep on track with in-app messaging.

Roz and team taking 2nd at Nationals. Hard work paying off.