Quote of the Month
Posted by J Baker in Uncategorized on November 18th, 2009
“Fitness isn’t magic, it’s science. Only the correct amounts of both A and B will yield the solution!” – JB
Share your smarts!
Hello Everyone,
It’s time to start sharing your smarts! Please help contribute to the site by subscribing!
I encourage you to create posts regarding fitness topics that you are interested in or to share your personal training experiences. Or if you have questions regarding any of the posts that have been made, please feel free to leave comments!
Be well,
Justin
Rescheduled Sessions!
Please note the following changes to our regular session times:
-From Sunday July 26th to Sunday Aug 15th. (weather)
- FromTuesday Aug 11th to Monday Aug 10th
“July 28 # 11 – Hardcore Aerobics”
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Formula: 1 x through, rest 30 sec, 2 x through, rest 60 seconds. Each set is 30 seconds unless stated otherwise. |
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Round 1 |
Round 2 |
Round 3 |
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Upper |
Cross Pushup Walk |
Bench Dip |
Thrusters |
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Lower |
One legged ½ squat |
Tubing Wide horse sit |
Partner Eccentric Glute/Ham |
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Abs |
Partner Tubing Crunch |
Quick Bicycle Crunches |
Side bridge crunches (20 sec each) |
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Cardio |
Cliff hoppers |
Volley Ball Blocks |
1 legged hip circles |
© Justin Baker 2009
Increase Your Grip Strength While Building Your Lats!
Posted by J Baker in Exercise of the week on July 25th, 2009
This week’s exercise of the week is towel pull-ups! With this new move you can use your towel for more than drying off after a shower.
How to do it: Using a mid to full sized towel, wrap the towel around the pull up bar. It is best secured by wrapping it around two close neutral grip handles so that the towel is balanced. Grip the towel on either side and begin your set.
The Benefit: The addition of the soft towel to the movement forces you to recruit all of the flexor muscles in your forearm to perform an isometric contraction. In this case you are holding on much tighter than you would to a traditional pull-up bar. In time, you will see that adding the towel to even a few sets per workout will boost your grip strength for difficult movements like dead lifts.
Try this: If you are not ready for full pull-ups, add the towel to the lat pull-down. Simply remove the bar from the cable and feed the towel through the caribeaner. Perform the movement holding the towel. You will need to lower the weight at first until you improve your grip strength enough to move more weight.
Justin Baker
Posted by J Baker in Justin Baker on July 24th, 2009
Owner and Operator
Education/Certifications: BSc. Kin, CSCS, Canfit Pro PTS
Autobiography: Originally a competitive hockey and baseball player in the West Hamilton area, I became interested in exercise and resistance training in my mid teenage years. My first step in pursuing a career in strength conditioning was beginning my undergraduate degree in Kinesiology at McMaster University in Hamilton, Ontario, Canada. Early on in my university career I developed a sincere passion for exercise physiology. During my time at West Hamilton’s McMaster campus I continued to study physiology under the tutelage of two of Canada’s finest researchers in the field, Martin Gibala and Stuart Phillips. In my fourth and final year of my Bachelor’s degree in Hamilton, I completed a thesis project on the effects of post-exercise nutrition on subsequent exercise performance.
It was at McMaster that I began working as a personal trainer in Hamilton. In January of 2006 I attained my Personal Trainer Specialist certification from Canfit Pro and shortly after, started to work with clients at the universitiy’s fitness center – the Pulse. During my time at the university fitness center, I was involved in several side projects including conducting strength and conditioning sessions for elite adolescent athletes as well as coordinating the strength and conditioning activities for McMaster Sport Fitness School in 2007. In January of 2007 I became a member of the new McMaster Maurader’s Strength and Conditioning Coaching Team. As a strength and conditioning coach at McMaster I worked with the Men’s Varsity Soccer Team. Spending 2 years with the team, I worked closely with the players, elevating their fitness to a level that enabled them to improve their previous season’s record by 100%. In September of 2008 I acquired the title of Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association of North America.
At the present time I run a successful boot camp group fitness program in the West Hamilton Area and am working one on one with several clients to improve their fitness and quality of life!
July 23 # 10 – “Firing Range”
Description:
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2 groups.
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4 exercise lines
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sprint between lines and upon arriving at line, perform exercises required
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it is important to move quickly between lines and after completing the last reps of the set, sprint back to the start
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group B can begin as soon as group A completes their reps at the second line.
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Repetitions are 10, 8, 6, 4 from lines 1-4 respectively unless stated otherwise
Exercise List:
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Chariot Races
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Alternating Sumo Squats, full distance
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Cliff hoppers
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Leg scissors
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Jack knife with knee hug
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1 Arm Row
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Side bridge with foot swings (6,6,4,4)
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Low Squat hops (20,16,12,8 )
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Torso Extensions
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single leg balance ground touches (4,4,3,3)
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Reverse tubing walk back (half distance)
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Thrusters
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Close Grip Pushups
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Paddle Boat (14,14,12,12)
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Chariot Races
© Justin Baker 2009
July 21 – Half way mark!
Description:
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15 exercises,
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3 rounds of each 5 exercise circuit
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1 minute of rest between rounds 1 and 2
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repetitions performed for 30 seconds followed by a 10 second rotation/rest period
Exercises:
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Circuit 1 |
Circuit 2 |
Circuit 3 |
| Vertical Jump 1st leg |
Pushups |
Double Obstacle Hop |
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Vertical Jump Second leg |
Supine March |
“no hand” bicycle |
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Alternating Shoulder Press |
Modified Mountain Climbers |
Double Tubing Squat |
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Side Bridge (extended arm if able) |
4 pt tubing kick back 1st leg |
Back Extension Iso |
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Side Bridge (extended arm if able) |
4 pt tubing kick back 2nd leg |
Continuous alternating superman |
© Justin Baker 2009
Description:
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15 exercises,
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3 rounds of each 5 exercise circuit
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1 minute of rest between rounds 1 and 2
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repetitions performed for 30 seconds followed by a 10 second rotation/rest period
Exercises:
|
Circuit 1 |
Circuit 2 |
Circuit 3 |
| Vertical Jump 1st leg |
Pushups |
Double Obstacle Hop |
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Vertical Jump Second leg |
Supine March |
“no hand” bicycle |
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Alternating Shoulder Press |
Modified Mountain Climbers |
Double Tubing Squat |
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Side Bridge (extended arm if able) |
4 pt tubing kick back 1st leg |
Back Extension Iso |
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Side Bridge (extended arm if able) |
4 pt tubing kick back 2nd leg |
Continuous alternating superman |
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Justin Baker 2009
July 19th – “Monster 2″
Instructions:
Sprint from start line to 40 m mark and perform the number of repetitions required. After completing the exercise sprint back to the start line.
Repeat exercises in series with 30 seconds between the start of the next sprint.. After completing the list rest for 2 minutes and then repeat.
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Exercise |
Set 1 reps |
Set 2 reps |
Set 3 reps |
| Double Sprint |
Sprint 2 lengths |
Sprint 2 lengths |
Sprint 2 lengths |
| Vsit, lateral ground touch |
12 |
10 |
8 |
| Vertical Jumps |
6 |
5 |
4 |
| Pushups |
12 |
10 |
8 |
| Plank with big circles |
6/side |
5/side |
4/side |
| Double Side Shuffle to Jump |
8 |
6 |
4 |
| Overhead Triceps Extensions |
12 |
10 |
8 |
| Side Bridge on outstretched hand with foot lift |
6/side |
5/side |
4/side |
July 16th – “Drill Practice”
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Formula: 1 x through, rest 30 sec, 2 x through, rest 60 seconds. Each set is 30 seconds unless stated otherwise. |
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Round 1 |
Round 2 |
Round 3 |
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Upper |
Seated Reverse Fly |
Regular pushups |
One arm double handle curl (30 sec x 2) |
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Lower |
Overhead Squat with tubing |
1 legged vertical Jump (20 sec each) |
Donkey kicks with tubing (30 sec x2) |
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Abs |
Jacknifes |
Plank with Frogs (30sec) |
Side bridge on outstretched hand (20 sec each) |
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Cardio |
Kick boxing knees |
¾ burpees |
Quick 1 foot hops |
July 14th -“Soldier Training 101”
Description:
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2 groups.
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4 exercise lines
-
sprint between lines and upon arriving at line, perform exercises required
-
it is important to move quickly between lines and after completing the last reps of the set, sprint back to the start
-
group B can begin as soon as group A completes their reps at the second line.
-
Repetitions are 10, 8, 6, 4 from lines 1-4 respectively unless stated otherwise
Exercise List:
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agility ladder in in out out laterally
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mountain climbers with oblique knees (20,16,12,8)
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v ups
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Split Squat Jumps
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Partner Assisted Leg Raises
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Front raise to lateral raise with tubing
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Side bridge with foot lifts (6,6,4,4)
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Double Leg Bound (3 at each cone)
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Pushups (1 knee, leg)
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single leg lateral hops over cone (8,8,6,6)
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Hip extensions (8,8,6,6)
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Squatting Shadow Box (20,16,12,8)
(c) Justin Baker 2009
July 12th – “Insane Carousel”
Description:
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15 exercises,
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3 rounds of each 5 exercise circuit
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1 minute of rest between rounds 1 and 2
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repetitions performed for 30 seconds followed by a 10 second rotation/rest period
Exercises:
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Circuit 1 |
Circuit 2 |
Circuit 3 |
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Cycled Split Squat Jump |
Plyometric Knee Pushup |
Low Squat half jumps |
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Lateral Raises |
Superman-Banana with march |
Slow Bicycle Crunch |
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Lateral Hops Over Skipping Rope |
Modified Mountain Climbers |
Skipping |
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Reverse Tubing Chop Right |
4 pt tubing kick back 1st leg |
Lateral Lunge 1st leg |
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Reverse Tubing Chop Left |
4 pt tubing kick back 2nd leg |
Lateral Lunge 2nd leg |
(c) Justin Baker 2009
July 09 – “Baby Monster”
Instructions:
Sprint from start line to 40 m mark and perform the number of repetitions required. After completing the exercise sprint back to the start line.
Repeat exercises in series with 30 seconds between the start of the next sprint. After completing the list rest for 2 minutes and then repeat.
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Exercise |
Set 1 reps |
Set 2 reps |
Set 3 reps |
| walking Lunge |
20 slow |
16 slow |
12 slow |
| crunches, wrists travel past knees |
12 (hold for 2) |
10 (hold for 2) |
8 (hold for 2) |
| cross behind lunges |
18 |
16 |
12 |
| pushup position knee crosses |
16 |
12 |
8 |
| high Knees |
24 |
20 |
16 |
| lateral Crawl |
20 m one direction, 20 m other direction |
15 m one direction, 15 m other direction |
10m one direction, 10 m other direction |
| burpees |
8 |
6 |
4 |
| chariot Races |
40m per partner |
40m per partner |
40m per partner |
“Supine Biceps Curl”
Posted by J Baker in Exercise of the week on July 8th, 2009
Having trouble isolating your biceps?
A supine biceps curl takes advantage of the ground to isolate the biceps. If you have ever seen anyone in the gym performing curls with their back against the wall, they are trying to take momentum out of the movement by using the rigidity of the wall to prevent any type of swinging movement or “cheating”
Equipment: For this exercise you will need a mat, an EZ handle attachment, and a single adjustable cable unit.
Set-up: Adjust the pulley so that it is only a few notches from the bottom setting (if possible). Position the mat directly in front of the cable unit. With the feet flat on the floor positioned shoulder width apart, lie down with your back on the mat and a 45 degree bend in your knees. From here, grasp the handle so that there is tension on the cable and the cable itself travels between the knees.
Movement: Perform a regular bicep curl remembering to keep the triceps in contact with the mat.
July 07 – “Military Style Aerobics”
| July 07 – “Military Style Aerobics!” | |||
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Formula: 1 x through, rest 30 sec, 2 x through, rest 60 seconds |
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Upper |
Overhead Tri ext (40 sec) |
Lateral Raises (12-15 red tubing) | Pushups (40 sec) |
| Lower | Clock Lunges (40 sec) | Hop and Stick (30 sec) fwd and back |
Horse sit (40 sec) |
| Abs | Pelvic Thrust (40 sec) |
Plank with Frogs (40 sec) |
Bicycle (40 sec) |
| Cardio | Mountain Climbers (40 sec) |
Skipping (40 sec) |
Speed Skating (30 sec) |
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