Minimal Effective Dose and How To Find Your Niche: The Movement As Medicine Podcast Episode 3 Movement As Medicine 2026-09-22 | Minimal Effective Dose and How To Find Your Niche: The Movement As Medicine Podcast Episode 3
Split Jumps MovementAsMedicine 2024-06-12 | Split Jumps are a useful deep knee flexion plyometric to develop power and tissue resiliency in a split stance position.
One Arm Plank Hold MovementAsMedicine 2024-06-03 | The one-arm plank hold is great progression to utilize following the mastery of the normal push-up plank hold to challenge both multiplanar trunk stability and shoulder strength.
The Top 5 Exercises To Build Strong and Athletic Hamstrings MovementAsMedicine 2024-05-30 | Hamstring strains are the most common soft tissue injury in all of sports. The 5 exercises will not only help prevent hamstring strains but will also help you build strong athlete hamstrings to perform at your best.www.movement-as-medicine.comwww.cfsc.inspire360.comwww.bodybyboyle.comwww.mbsc.tvwww.strengthcoach.com
Dumbbell Bench with ISO Hold MovementAsMedicine 2024-05-18 | Dumbbell Bench with an ISO Hold is a useful tool to develop strength at the bottom of the bench and to develop control in the bench press pattern.
Front Squat With ISO Hold At The Bottom MovementAsMedicine 2024-05-17 | Front Squat ISO Holds at the bottom of each rep can be a useful training strategy to build strength at the bottom of the pattern as well as to slow the client down to work on general technique.I tend to use 3-5 second holds at the bottom.
One Arm One Leg Plank Hold MovementAsMedicine 2024-05-16 | This is a progression from a single arm, or single leg plank hold that greatly increases the strength/stability demand at the shoulder and trunk musculature.
Landmine Anti-Rotation MovementAsMedicine 2024-05-14 | This is a great angled barbell drill to train anti-rotation/anti-lateral flexion. You don't need the handle to do the drill, you can simply hold the bar but if you do want the handle you can order it with the link below.https://a.co/d/4T0FZUc
Why Static Stretching Your Hamstrings Wont Help Hamstring Flexibility & What You Should Do Instead MovementAsMedicine 2024-05-06 | ...
Side Plank Variations MovementAsMedicine 2024-04-30 | 🔹Side Plank Progressions🔹The Side Plank is our go-to frontal plane core exercise that we use with pretty much everyone who comes through the gym.Although, side plank is often viewed as a “basic exercise” it can actually be pretty tough for the beginner to do well as it relies both on trunk strength and upper body strength.Here is a progression I will often use to build up a client’s strength in the side plank.🔹Short Lever Side Plank: The short lever variation is a great place to start for beginners because it significantly reduces both the trunk and shoulder load of the exercise. 🔹Regular Side Plank: Once we progress to regular side plank continually progress by increasing the duration of the hold. We like to progress by increasing “breaths per set” to encourage deep abdominal breathing during the exercise.Ie). Deep breath in the nose/out the mouth - WK 1: 3 breathes/WK 2: 4 breathes etc etc🔹Feet Elevated Side Plank: By elevating the feet you increase the frontal plane challenge the shoulder load of the exercise.🔹Adductor Side Plank: These aren’t for the faint of heart! We typically reserve these for our competitive athlete clients but they can be a great way to load both the adductors and the obliques simultaneously.🔹Side Plank Row/Press/T’s: I love various dynamic variations for our gen pop clients. Things like side plank rows, presses and cable T’s can’t be a great way to challenge the dynamic stability of the position.🔹🔹Bonus: If you have a client who struggles to support their bodyweight in a side plank either due to weakness or shoulder injury suitcase carries serve as a great alternative to develop frontal plane strength.
🔹Diagonal Cable Lift Progression🔹 MovementAsMedicine 2024-03-12 | Ever since starting training at MBSC the cable lift progression has been one of my favorite exercises both personally and for my athletes.As far as trunk strength, stability and power exercises go I’m not sure there are many exercises that provide more value than the cable lift progression when followed from beginning to end.🔹Tall Kneeling: This is a great starting place to teach clients how to create tension in the trunk muscles while managing sagittal and transverse plane forces.🔹1/2 Kneeling: Exercises done in half kneeling are extremely useful for developing both hip and trunk stability. 1/2 Kneeling posture creates a frontal plane stability demand for the hips while inserting the transverse plane demand at the trunk.🔹ISO Hold: I love the ISO Hold variation for athletes. Getting a bonus ISO split squat hold is great to continue to strengthen the split stance position. If you have Gen Pop clients who struggle to hold a split squat I would recommend just skipping to standing.🔹Standing Static: Once you get to standing you can likely increase the external load do to the change in stance. Load is up heavier and challenge the trunk to manage rotational forces across the body.🔹Dynamic: Now that you’ve progressed through the static variations we want to focus on speed and power output and and begin incorporating some pelvic rotation into the exercise. Move it fast and be sure to use @ancoretraining or @keiserfitness rather than a traditional weight stack.🔹Step-Up: I love the step up variation because it allows us to get some unilateral loading to develop power in single leg stance.🤓 Quick Cues:☑️ Follow the hands with your eyes (this will help create some natural thoracic rotation)☑️ Pause at the chest on the way up and down on Tall Kneeling, 1/2 Kneeling, ISO and Standing Static☑️ Add Hip and Trunk rotation for the Dynamic Variations@certifiedfsc
🔹Contrast Training For Gen Pop Clients🔹 MovementAsMedicine 2024-03-12 | 🔹Contrast Training For Gen Pop Clients🔹Contrast training involves pairing a strength exercise with a power exercise in the same biomechanical pattern with the goal of taking advantage of post-activation potentiation, leading to greater neurological output from the nervous system. This is a popular training technique for the advanced competitive athlete and something we use frequently with our athlete groups at @mbscofficial. However, I don’t often see coaches taking advantage of the benefits of contrast training for the adult training population.As we age, the excitation of our nervous system trends down rapidly after the age of 30 if we fail to stimulate it with training. One technique I like to use with my Gen Pop clientele is the using contrast training periodically for phases in the program to continue stimulating the nervous system and simply provide some variation in the program. They often find it fun, interesting and it provides us avenue to get them moving fast again.With athletes we may choose more aggressive power options like sprinting, hopping and different jump variations however we can still harness with value of contrast work with more intermediate choices for the older adult client.Three Variations I Like To Use Frequently Are:1️⃣Push-Up (Ideally loaded)2️⃣Medicine Ball Chest Pass Variation (One Arm or Two Arm)1️⃣Squat (Heavy Goblet or Two Kettlebell)2️⃣Jumps1️⃣Pull-Ups or Pulldowns2️⃣Medicine Ball SlamsGive these a try and let me know how you like them!@certifiedfsc
The Movement As Medicine Podcast - Episode 33: Justin Kegley MovementAsMedicine 2024-02-24 | Justin has 15 years experience, specializing in Personal Training and Sport Performance. He focuses his training on creating programs that improve performance and reduce the risk of injury. Justin has worked with clients from 8 – 73. He is a 2 Time Amazon best-selling author with Be Great Today and High-Performance Nutrition for High School Athletes. Justin commits his life to coaching each client to BE GREAT. Movement Fitness was born out of his passion to make each person who walks in the door the very best version of themselves.Justin recently released "High Performance Nutrition For High School Athletes": https://a.co/d/cJR0jGNIn this podcast, we discuss everything from developing a "Champion Mindset" to enabling behavior change to protein and hydration.At the end, we take some questions from the live audience, including a great one specifically about Protein intake and Osteoporosis.The Relationship between Prevalence of Osteoporosis and Proportion of Daily Protein Intake: ncbi.nlm.nih.gov/pmc/articles/PMC3560339Listen on Apple: podcasts.apple.com/us/podcast/the-movement-as-medicine-podcast-episode-33-justin/id1606564003?i=1000646718518Listen on Spotify: open.spotify.com/episode/5sKrTMkA7MGhPQJ1tNJsHl?si=Py9uQ4i6SUy_L-IDY8_yqg
Isometric Single Leg Calf Raise Hold MovementAsMedicine 2024-01-30 | Isometric calf raise holds can be a useful tool to return in early rehab to loading for an irritated Achilles Tendon. Start with short hold (:20 seconds) and work on increasing up to 1:00 each side for multiple sets.
My Three Favorite Exercises For Hockey Players To Build Strong and Healthy Hips MovementAsMedicine 2023-12-29 | We’ve worked with thousands of hockey players of all levels at @mbscofficial and one of the things we really try to focus on improving is the strength and mobility of the hips.That nature of hockey is that players skate a TON resulting in a lot of hip stress which can commonly lead to issues like adductor strains, sports hernias, FAI, glute tendinonpathy and hip flexor irritation. In addition to a regular hip mobility routine that helps maintain general hip range of motion, a solid s lower body strength program that focuses on developing strength through full range of motion in multiple planes can be an extremely valuable way to develop durability in the hips.🔹Lateral Squat:Lateral Squats are criminally underrated in value for improving hip mobility and hip strength. Similar to slideboarding they have great carryover to the skating stride and allow us to train the hips moving in the frontal plane while strengthening the adductors and the lateral hip muscles.🔹Split Squats/Lunge Variations:Split squats and lunge variations are a centerpiece to our lower body strength programming at MBSC. They allow us to work on improving hip mobility while developing tons of lower body strength in the hips and quads. We often use both regular split squats and rear foot elevated split squats in the program.🔹Active Hip Flexor Strengthening: Supine Cable Hip Flexion/Hip Flexion + Adduction:I think for the skating AND running athlete isolated hip flexor strengthening is a necessity. In order to build durability and reduce strains, strengthening of the psoas, illiacus, pectineus and adductor breves should all be strengthened to improve isolated flexion as well as flexion + adduction.Give these a try and let me know how you like them in the comments!
🔹 3 Simple Tips To Improve Your Push-Up🔹 MovementAsMedicine 2023-12-28 | Although push-ups are the most widely known exercise, they can often be tough for beginners to do well, and many gymgoers struggle for years with subpar form.Try these 3 tips to clean up your push-up technique!1). Squeeze A Pad In Between The Knees:Cleaning up sagging hips and poor positioning in a push-up can sometimes be as simple as adding a towel or pad squeeze in between the legs during the exercise. By squeezing the pad and actively adducing and contracting your adductors and glutes, you will be able to contract your abdominals more easily by taking advantage of the irradiation effect. Sherrington’s Law of Irradiation states that “a muscle working hard recruits the neighboring muscles, and if they are already part of the action, it amplifies their strength."Keep the reps low and quality high, and work adding reps slowly over time while using the pad squeeze.2). Improve Your Anterior Core Strength:Although the push-up is traditionally viewed as an upper body exercise, it is highly dependent on anterior core strength to maintain a plank like position during the movement. I find most clients push-ups improve immensely if spend time prioritizing “anti-extension” core strength with exercises like planks and rollouts.In addition to practicing push-ups, master the hardstyle front plank where you focus on actively contracting your abdominals in the plank position for up to 45 seconds. From there, progress to the stability ball rollout to increase difficulty.3). Regress To An Incline Push-UpIf you are still struggling to perform a push-up on the floor, try regressing to an incline push-up on a box, bench or ideally on a barbell in a squat rack. By inclining you can reduce the total load on your upper body and trunk muscles, allowing you to perform it correctly. Find a height that is challenging for 6 repetitions so that it still requires you to brace hard, challenges your upper body and helps you build strength. Keep the quality high and slowly progress down towards the floor as your strength and form improves.
Quadruped Scapular Protraction/Retraction MovementAsMedicine 2023-12-24 | Use this drill to begin teaching clients who struggle to move their scapula to protract and retract.
Split Stance Row and Reach MovementAsMedicine 2023-12-18 | This rowing variation is useful for clients where we are looking to improve thoracic motion. I especially like this drill with throwing and rotational athletes or those who have issues with thoracic rotation.
Bent Knee Calf Raise Progression MovementAsMedicine 2023-12-18 | Bent Knee Calf Raises are a great tool to build strength and tolerance in the calf (specifically soleus), lower leg and foot.Start with Bilateral Isometrics and progressively move towards unilateral active reps.Bilateral ISO - Bilateral Active - Unilateral ISO - Unilateral Active
Front Plank With Alternating Foot Lifts MovementAsMedicine 2023-12-12 | The Front Plank with Altnerating Foot Lifts a great progression from the front plank to introduce a multiplanar challenge to anterior core muscles.
High Front Plank Shoulder Taps MovementAsMedicine 2023-12-12 | Shoudler taps are a great progressions from the normal front plank to introduce a dynamic multi-planar challenge to the anterior core muscles.
Use This Air Bike Workout To Improve Your Aerobic Fitness In Just 8 Minutes! MovementAsMedicine 2023-12-08 | Public health guidelines generally recommend 30-60 minutes of moderate- intensity exercise most days of the week. The problem is that less than 25% of Americans reach the minimal physical activity guidelines recommended by the Us Department of Health.Lack of time is the most commonly cited barrier for the average person to reach the minimum exercise guidelines.Given that most people cite time availability as their biggest reason for not exercising, would it make sense for us to promote less time demanding options for improving VO2Max for the average person. I think yes.In this video I explain the power of using MAS Intervals for improving Aerobic Power and give you plan to get started.If you want to access this video without ads and all of the materials referenced to MBSC.TV today to start your FREE trial.MBSC.TV is the #1 Fitness Education Platform On The Internet⠀MBSC.TV is like Netflix for fitness professionals. It is a video streaming platform that gives you a look into our daily operations at MBSC including our weekly staff meetings lead by Michael Boyle, weekly intern education meetings, guest speakers and all of our past seminars. In addition, we add EVERY monthly adult and athlete training program that we use with our group clients at MBSC along with exercise video demonstrations.⠀This includes over 10 years of backlogged content with presentations from @graycook @charlieweingroff @danjohn @kenclark and 100s more.⠀We update MBSC.TV with content every single week with brand new content so that you always have something new to watch to continue to support your continuing education as a fitness professional.⠀Want to check out MBSC.TV? You can try it out for FREE for 7 Days!⠀Go to MBSC.TV today to get started!
The Movement As Medicine Podcast - Episode 32: Jenny Gusella: The Life Of A New Gym Owner MovementAsMedicine 2023-11-13 | Jenny Gusella is the co-owner of Magnitude Strength & Power, a strength & conditioning facility in Norwell, Massachusetts. Prior to opening Magnitude in November 2021, Jenny spent three years training adult and youth clients out of her home gym in her garage as well as traveling to fields and practice facilities for speed clinics. Jenny's career began in public relations, where she represented companies from RSA Security to Jelly Belly to Stop & Shop Supermarkets. She graduated in 2011 from Bates College with a degree in Philosophy, and was a 400 meter runner on the Women's Track Team. During her track career, Jenny learned the importance of strength and power training for athletic development. She was taught to train via the Mike Boyle Strength & Conditioning style from her freshman year of high school and hasn't stopped since!Book Recommendations:Jenny: "The Busy Trap" - Tim Kreider (Article)archive.nytimes.com/opinionator.blogs.nytimes.com/2012/06/30/the-busy-trapKevin: "How To Fail At Almost Everything And Still Win Big" - Scott Adamsamazon.com/How-Fail-Almost-Everything-Still/dp/1591847745/ref=asc_df_1591847745/?tag=hyprod-20&linkCode=df0&hvadid=312061076565&hvpos=&hvnetw=g&hvrand=12285696787934578127&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9002018&hvtargid=pla-434105675270&psc=1&tag=&ref=&adgrpid=62837065140&hvpone=&hvptwo=&hvadid=312061076565&hvpos=&hvnetw=g&hvrand=12285696787934578127&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9002018&hvtargid=pla-434105675270
Do These 10 Exercises For Strong, Healthy and Pain-Free Shoulders MovementAsMedicine 2023-11-06 | One of the biggest complaints I get as a massage therapist and a trainer is sore, stiff, and achy shoulders.Often, in addition to some foam rolling and soft tissue work, some basic focused mobility and stability/strengthening drills can go a long way to reducing symptoms at the shoulder.Try these drills, and let us know how you like them in the comments!
Use This Progression For A HUGE Single Leg Squat MovementAsMedicine 2023-10-30 | The single-leg squat is probably the most valuable exercise that we use to develop strong and injury-resistant athletes.The single-leg squat can be a challenging exercise to master, especially for beginners. Use this progression to develop a HUGE single-leg squat.
Great Warm-Up Exercise: Push-Up to Downward Dog MovementAsMedicine 2023-10-09 | 🔹Push-Up to Downward Dog🔹The push-up to downward dog variation has been one of my favorite, feel good warm-up exercises recently for both myself and my clients.I think it checks a lot of boxes to warm up the upper body joints and tissues while promoting scapular motion and thoracic mobility.This is almost always a go-to on days where I am planning upper body pushing and pulling.I like to progress to the one arm reach variation for more advanced clients.Give a try and let me know how you like it!
“People don’t buy what you do, they buy why you do it.” - @simonsinek MovementAsMedicine 2023-10-05 | ...
Should Athletes and General Population Clients Train Like Body Builders and Power Lifters? MovementAsMedicine 2023-10-05 | A question about free weights vs machines lead to a broader discussion about the differences exercise selection and programming for competitive strength/bodybuilding athletes, gen pop clientele and field sport athletes.It’s always important to remember that exercises are simply tools that we use as coaches to help drive results.Certain tools will be more or less useful/necessary for specific clients, their goals and their chosen sport.There will always be lessons learned and shared between the different universes within in the fitness world. Understanding basic principles and appreciating the the overlaps and the differences is what helps you become an effective coach across multiple domains.First and foremost, focus on what the client wants and needs and then build your exercise selection around those constraints.To listen or watch Episode 29 of the Movement As Medicine podcast hit the link in our bio.
The Movement As Medicine Podcast - Episode 31: Wes ShowdubShowalter MovementAsMedicine 2023-09-15 | How To Become A Successful Independent Contractor In The Fitness IndustryWes "Showdub" Showalter has had a long and winding road in the fitness industry in multiple cities, businesses, and coaching positions. Despite changing locations and taking on new challenges he has consistently developed himself into the most sought-after coach in his area time and time again. Wes combines an incredibly outgoing personality with a work ethic and great technical coaching skills that have made him indispensable wherever he coaches. In this, extremely entertaining and informative podcast, Wes shares his story and shines a light on the lessons that he has learned in his journey to become a successful independent contractor in the fitness industry.Book Recommendations:Kevin - "Destiny of the Republic: A Tale of Madness, Medicine and the Murder of a President" - Candice MillardWes - "Conspiracy: Peter Thiel, Hulk Hogan, Gawker, and the Anatomy of Intrigue" - Ryan Holiday
The Movement As Medicine Podcast - Episode 30: PJ Strebel - From Employee to Gym Owner MovementAsMedicine 2023-08-28 | ...
Push-Up To One Arm Downward Dog and Reach MovementAsMedicine 2023-08-20 | I like this as a progression from the regular push-up to the downward dog.
Push-Up To Downward Dog MovementAsMedicine 2023-08-20 | Push-up to downward dog is a great warm-up exercise for the shoulders and upper body.
Movement As Medicine Podcast - EP 29:Creating A Great Customer Experience & Free Weights vs Machines MovementAsMedicine 2023-08-10 | ...
