Fitness & Performance Training: TRI, Running, Bicycling, Skating, Tennis & Sailing

Say goodbye to ordinary workouts and lack-luster performance.

As a multi-discipline athlete, Certified Coach and Personal Trainer, I design unique & exciting fitness programs - customized to improve your fitness-efficiency and body mechanics.  By assessing your posture, and how you move - I can quickly determine which muscles are tight, and which muscles need to be strengthened. 

And that means, you progress faster toward your fitness or athletic performance goals.   While corrective strength and flexibility issues are being solved, I integrate muscle endurance, strength, cardio, agility, power and core training - designed to help you increase your fitness and bio-efficiency.  This approach will help you achieve results faster than you thought possible.  So if your goals are to lose weight,  get fit, reduce injuries, or shave time off of your PR - my unique, science-based, customized "exercise prescription plan" can help you experience results that matter.

Assess Push/Pull: Low Back Arches

Probable Overactive (Tight) Muscles:

• Hip Flexors
• Spinal Extension:  Erector Spinae
• Shoulder Extension:  Latissimus dorsi

Probable Underactive (Weak) Muscles:

• Hip Extension:  Gluteus Maximus, Hamstrings
• Local Core Stabilizers:   Multifidus, Transverse Abdominis, Internal Oblique

Corrective Stretch:

SMR:  Latissimus Dorsi, Quads

Static:  Static kneeling hip flexor stretch, Latissimus Dorsi ball stretch

Strengthen:

Ball Wall Squats

Quadruples arm/opposite leg raise

Assess Push/Pull: Head protrudes forward

Overactive:

• Sternocleidomastoid  (cervical flexion)
• Levator Scapulae  (scapular elevation)
• Upper Trapezius  (scapular elevation)

Underactive

• Deep cervical flexors

Corrective Stretch:

SMR:  Upper trapezius  (Thera Cane)
Static:  Upper trapezius / scalene stretch

Strengthen:

Chin tuck (keep head in neutral position)

Assess Push/Pull: Shoulders Elevate

Overactive:

• Sternocleidomastoid  (cervical flexion)
• Levator Scapulae  (scapular elevation)
• Upper Trapezius  (scapular elevation)

Underactive

• Mid / Lower Trapezius  (scapular depression)

Corrective Stretch:

SMR:  Upper trapezius (Thera Cane)

Static:  Upper trapezius / scalene stretch

Strengthen:

Ball cobra

Biomechanics: Shoulder Press

Agonists:   Anterior & Medial Deltoids  (shoulder flexion & abduction)
Synergists:  Upper Trapezius  (scapular elevation)
Stabilizer:   Rotator cuff
Antagonist:  Latissimus dorsi  (shoulder extension)

Example

Biomechanics: Squat

Agonist:   Gluteus Maximus (Hip Extension), Quadriceps (Knee Flexion)
Synergist:  Hamstring Complex
Stabilizer:   Transversus Abdominis  (ab pressure)
Antagonist:   Psoas (Hip Flexion)

Example

Biomechanics: Row

Agonist:   Latissimus Dorsi  (shoulder extension)
Synergist:   Posterior Deltoid (shoulder extension), biceps (elbow flexion)
Stabilizer:  Rotator cuff
Antagonist:   Pectoralis major  (shoulder flexion)

Example

Biomechanics: Overhead Press

Agonist:  Anterior Deltoid (shoulder flexion)
Synergist:   Triceps (elbow extension)
Stabilizer:  Rotator Cuff
Antagonist:  Latissimus dorsi (shoulder extension)

Example

Biomechanics: Chest Press

Agonist:   Pectoralis Major   (horizontal shoulder abduction, shoulder flexion)
Synergist:   Anterior deltoid (shoulder flexion), triceps (elbow extension)
Stabilizer:   Rotator cuff
Antagonist:   Posterior Deltoid   (shoulder extension)

Example

Muscle: Sternocleidomastoid

Muscle: Levator Scapulae

Muscle: Triceps Brachii

Muscle: Biceps Brachii

Muscle: Supraspinatus

Muscle: Subscapularis

Muscle: Infraspinatus

Muscle: Teres Minor

Muscle: Teres Major

Muscle: Posterior Deltoid

Muscle: Medial Deltoid