November 2018 Workout of the Month

This upper body strength circuit features Body Sport Jellz urethane coated dumbbells and BOSU balance trainers. Perform each exercise 10 to 20 times and then repeat each round 2 to 4 times. This workout is customizable for every fitness level.  

Lori Harrison ELIVATE Fitness Personal Trainer

Lori Harrison

Corporate Fitness Manager and Certified Personal Trainer

October 2018 Workout of the Month

Try out the latest fitness trend with this total body workout utilizing the mace and kettle bell. This quick 15 minute workout will work to tone your entire body. Perform the designated number of reps per exercise and move on to the next exercise; repeating the circuit as many times as possible in 15 minutes.   Exercises:

CJ Kostranchuk

CJ Kostranchuk

Sales Manager at ELIVATE Fitness, Level 1 CrossFit Coach and Founder/Co-Owner, Coach at The Bar Athletics

What can jumping teach us about muscle growth? Part 2

In Part 1 we discussed misconceptions that present a barrier to the understanding of muscle growth of even the most well-read strength coaches and personal trainers, which is how the degree of motor unit recruitment affects subsequent hypertrophy. Fortunately, we can fix this problem by comparing the effects of high-velocity strength training programs, such as those that involve jumping or …

Chris Beardsley

Christopher Beardsley

Director of Strength and Conditioning Research

September Workout of the Month

With summer coming to an end, get outside one last time with this total body Wall Ball Workout. Select a weighted ball of your choice from 8 – 20 pounds.  Complete each exercise 10 times. Rest 1 minute after each round and repeat each round 4-6 times.   Exercises:

Lori Harrison ELIVATE Fitness Personal Trainer

Lori Harrison

Corporate Fitness Manager and Certified Personal Trainer

Shoulder Rehab Phase 4: Return to Activity or Sport

Phase 4: Return to Throwing Phase 4 of the rehabilitation program encompasses the progression and continuation of the ITP and is designed to systemically allow the athlete to progress to unrestricted throwing activities. It is important for the clinician to continuously monitor and assess the athlete’s mechanics and intensity of effort throughout the throwing program. Position players progress throughout the throwing …

Dr. Kevin Wilk

PT, DPT, FAPTA

Phase 3- Rehab Exercises for Overhead Athletes

Shoulder Rehab Phase 3: Advanced Strengthening Phase The advanced strengthening phase is designed to initiate aggressive strengthening exercises, augment power and endurance, advance functional drills, and gradually initiate throwing activities. Full shoulder ROM and flexibility should be maintained throughout this phase; failure to maintain motion and flexibility at this point is a potential pitfall that can result in recurrent symptoms. Muscle fatigue has been shown to decrease neuromuscular …

Dr. Kevin Wilk

PT, DPT, FAPTA

Phase 2- Rehab Exercises for Overhead Athletes

Phase 2: Intermediate Phase Along with progression of the strengthening program, the goals of the second phase in dealing with patients with shoulder pain, is to increase the flexibility, mobility, and ROM of the shoulder joint complex and enhance the patients’ overall neuromuscular control. An EMG data driven exercise program designed by Wilk et al, the Thrower’s Ten, is implemented during this stage to permit a …

Dr. Kevin Wilk

PT, DPT, FAPTA

4 Phases of Rehab Exercise for Overhead Athletes

The rehabilitation of the shoulder has evolved over the past 20 years. In the past, the rehab program focused on strengthening the rotator cuff muscles. Then Dr. Kibler and others taught us to also treat the scapular muscles and scapula posture. Since then numerous articles have been published suggesting GIRD (glenohumeral joint internal rotation deficit) was the cause of shoulder …

Dr. Kevin Wilk

PT, DPT, FAPTA

3 Exercises for Lower Extremity Balance, Stability and Control

Whether you’re training high level athletes, rehabbing a knee, ankle or hip injury, or working with an elderly client who’s trying to maintain balance during daily activities, balance trainers are essential tools to have in any clinic or gym. Standing on an unstable surface that challenges multi-directional instability has been proven to increase proprioceptive awareness of the muscles surrounding joints, …

John Pecora

Dr. John Pecora

ELIVATE Vice President, Managing Editor, Communities and Education

Workout of the Month – August

Feel the burn with this 15-minute ab circuit! Customizable for all fitness levels. Preform each exercise for thirty seconds, moving on to the next exercise without a break. Complete the circuit two or more times for a complete abdominal workout.

Lori Harrison ELIVATE Fitness Personal Trainer

Lori Harrison

Corporate Fitness Manager and Certified Personal Trainer