How to use the foam roller

Here are a few great techniques on how to use the foam roller. A great tool to help you prepare your muscles for your workout as well as boosting your recovery speed from a tough session

You can find all different types of foam rollers at our brand new online store WODequipped.com

CLICK HERE to win £50 to spend online at WODequipped. 

We offer a huge range of CrossFit apparel, gym gear as well as mobility & recovery tools.

Be Equipped for your next WOD.

Have a great day

Matt

WODequipped.com

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Four of the best lower body exercises you're not doing

Are these the best lower body exercises you're not doing? 

Sumo dead lift

You may already be performing the regular deadlift into your program, but sometimes you may be over compensating for weak glutes or hamstrings. This causes many people to over use their lower back. The sumo deadlift ensures that you work the muscles that may be neglected like the glutes, hamstrings and adductors. You'll want to use a fairly heavy weight and complete about 8-12 reps for 3 or 4 sets

Dumbbell thruster 

The thruster is probably the complete package. Incorporating a full squat, with a powerful drive into an overhead press, what more could you want. This one can be used for conditioning too so you can either go light and work for time, or add a little extra weight to challenge your leg and shoulder drive.

Barbell hip bridge

The daddy of all Glute exercises, the hip bridge is a brilliant exercise to build strength in the often neglected butt muscles. Not only does this improve posterior chain strength, it will also help to bring your pelvis into neutral alignment, often helping to correct lower back problems from excessive lumbar spine extension. Be careful not to do just that (excessive lumbar extension) during this exercise, ensure you use your glutes and hamstrings throughout. 

Jump lunges

I'm sure you've all seen this one; and I'm confident it gets omitted from your program because it hurts! Provided you have good knee control from doing exercises like the 3 above, this is a fantastic move that will increase lower body power and explosiveness. You only to do about 6 reps each leg per set, with longer rest periods in between. 

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Matt
Synergy Fitness Systems

About the author

Matthew Healey is a qualified personal trainer and sports therapist. Matt is the owner of Synergy Fitness Systems in the UK which has been helping people change their body and improve human and sports performance for several years.

Matt has worked with many different types of clients from professional athletes, to recreational sports people to the general fitness population.

Matt has extensive experience in the fitness industry and has worked in many different settings including a top human performance centre in San Diego owned by Todd Durkin as well as working with sports teams and individual athletes and clients.

Matt’s area of interest is human and sports performance, and injury prevention and rehabilitation. At Synergy Fitness Systems, Matt focusses on improving the function, efficiency and performance of each of his clients and athletes.   

Total body fat loss workout

Today's workout was a total body fat loss one, with a hip focus.

Dynamic warm up 

Shoulder joint stability:

- External rotation standing

- Supine internal/external rotation 

Plyometrics and core x 3 rounds

1a) Skaters (lateral single leg jump) x6 each leg

1b) Cable chops x 12 each side (horizontal, low to high, high to low)

1c) Jump lunges with med ball rotation x 6 

Strength training:

2a) Deadlifts 3 x 8

2b) Push up to row 3 x 12

3a) Dumbbell clean and press

3b) Jump lunges 

4a) Single leg hip bridge x 12 each leg 

4b) Standing biceps curl x 12

4c) Supine Triceps extension 

Conditioning x 3-5 rounds:

5a) Heavy battling ropes - slams x 30seconds

30 seconds rest

5b) Mountain climbers x 30 seconds 

30 seconds rest

Cool down and stretch off x10 - 15 minutes whilst having a post workout shake

My favourite is a Impact vanilla whey with 100% natural peanut butter

Click here to see how it's made

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Matt

Total body fat loss workout

Try this total body workout to burn fat, improve athleticism and build muscle definition.

This was our quad dominant total body workout session. We included a full dynamic warm up, mobility and core section as well as 3 strength circuits consisting of a lower body quad dominant exercise followed by an upper body push and/or an upper body pull exercise. This is what we did:

Dynamic warm up (take 5 minutes to work through):
- Jumping jacks x 20
- Seal jacks x 20
- Squats x 12
- Lunges x 12
- Reverse lunges with reach over the top x 12
- Lateral lunges x 12
- Inchworms x 8
- Press ups x 8

Mobility and glute activation (hips) x 2 rounds:
- Feet to hand x 30 seconds (press up position. Move right foot to right hand. Return to start position and change sides.)
- Kneeling hip abduction x 15 each leg (Kneeling on all 4's. Kick knee out to side. Keep hips square and knees bent.)




Core conditioning x 3 rounds:
- Gym ball plank x 30 seconds
- Running man sit up x 12 (Lay on your back with your arms by your side. Sit up by leading with your chest and raising your arm and alternate knee.)




Strength and conditioning:
1a) Front squat x 12
1b) Lat pull down x 12

2a) Leg press x 12
2b) Dumbbell push press x 12

3a) TRX pistol squat
3b) Lying triceps extension (Dumbbell) x 12
3c) Standing biceps curl

Cool down and stretch off for 10 - 15 minutes

Post workout shake:
Blueberry and 100% natural peanut butter with Impact vanilla whey

Enjoy, let us know what you think

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Matt

Your core training is wrong - Top 5 core exercises

I think it's been known for a long time now that a few sets of sit ups at the end of your workout isn't going to increase your core strength.

That being said, I still do not believe the majority of people give their core training too much thought, and definitely think most people aren't incorporating the most effective core training strategies into their workout programs. 

Why bother with core training?

Your core, is often referred to as the power zone. It is responsible for the efficient transfer of force from your lower body to upper body. If your core is poorly conditioning, your movements which require sufficient stability will become compromised and may well lead to an injury. You core will also help to resist against external forces to keep you safe and injury free. 

How do you effectively train your core?
Firstly you need to see which muscles are involved in the group known as "The Core". They include deep muscles around the trunk that act like a corsette and keep you stable as well as more superficial muscles which help with movement:

Rectus Abdominis - The most superficial muscles located at the front of the abdomen.
Transverse Abdominis (TVA) - located under the obliques, it is the deepest of the abdominal muscles.
Erector Spinae - This group of runs from your neck to your lower back.
Multifidus - Muscles under the erector spinae along the vertebral column.
External Obliques - located on the side and front of the abdomen.
Internal Obliques - located under the external obliques, running in the opposite direction.
Gluteus medius and minimus - Muscles at the side of the hip
Gluteus maximus, piriformis - Muscles at the back of the hip.
Hip Flexors - located in front of the pelvis and upper thigh. 


These muscles are responsible for resisting different movements like spinal hyper extension, excessive lateral trunk flexion as well as unwanted trunk rotation. Whereas they are also useful in initiating their own movements allowing your torso and hips to rotate, flex, extend and laterally flex.

After identifying which muscles and movements are involved in core training, then you must think about how to apply forces to the body to challenge these muscles. 


 
What are the top 5 core exercises?

i) Roll out (Anti extension)

This exercise is top of the list because not only does it massivley challenge the core not to over extend the spine, but it can also be scaled down and used with many different pieces of equipment to suit availability of equipment.

 









ii) Side plank
The side plank is a great exercises because it challenges the muscles that resist lateral flexion. It also works the muscles of the gluteal complex as you are actively pressing your knee or foot into the floor, thus actively abducting at your hip.

 

iii) Anti rotation - Stir the pot
An exercise I have developed with my clients, stir the pot challenges you from shoulders down to hips. Works the core muscles responsible for anti rotation. A great exercise for sports people - think about being tackled around the torso in rugby, this exercise will increase your strength to resist the external force making you rotate. 
See how its done CLICK HERE


iv) Plank on gym ball
Another exercise that resists spinal hyper extension. This is an isometric exercise meaning the muscles involved contract without lengthening or shortening. The gym ball adds increased instability to challenge your core more, but scale back by removing the gym ball if that is your current level. CLICK HERE to see how it's done.

v) Hip bridge 
Not always associated with core training, this exercises primarily focuses on strengthening the gluteal complex through hip extension. However, increase the difficulty by performing a single leg hip bridge or by adding a gym ball. CLICK HERE to see a barbell hip bridge


I like to incorporate core training into my client's workouts before the main strength section. This way, it becomes a priority and not an afterthought.

So give these exercises a go. If you have any questions or feedback just contact me. I'd love to hear what your favourite core exercises are.

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Matt

Weekend supplement sale continues - More great offers

It's day 3 of the massive MyProtein weekend sale and we've got all of today's discount codes below.

We have also put together some recommended bundles for you so keep reading.

But first, let's take a look at today unbeatable offers:

- 20% off the 15 best sellers at MyProtein.

CLICK HERE and use code: 2015

- 40% off fat burners

CLICK HERE and use code: BYEBYE

- 25% off Impact whey protein (Excluding unflavoured)

CLICK HERE and use code: NUM1

- Up to 30% off your order (selected products)

Basically, there is a selection of products (some of which included in our bundles below) the more you buy, the more discount you get

CLICK HERE and use code:

Buy 1 selected product and save 15% off your ENTIRE order use code: ONE

Buy 2 selected products and save 20% off your ENTIRE order use code: TWO

Buy 3 selected products and save 30% off your ENTIRE order use code: THREE

We have more!

Check out our recommended bundles below as well sa our favourite pre workout supplements from MyProtein

Pre Workout
Product	Size	Servings	Price
My Pre	500g	Up to 31	£24.99
Pulse V4	500g	Up to 58	£19.99
Pulse:Gel	12x50g sachets	12	£9.74

Muscle and strength bundle 1
Product	Size	Servings	Price
Hurricane XS	2.5kg	35	£32.99
BCAA	120 tablets	60	£17.99

Muscle and strength bundle 2
Product	Size	Servings	Price
Impact whey protein	2.5kg	Up to 100	£26.49
Creatine monohydrate	500g	Up to 100	£6.69

Weight loss bundle
Product	Size	Servings	Price
Impact diet whey	1.45kg	25	£19.49
Thermopure	90 tablets	30-45	£13.99
Omega 3	90 softgels	45	£4.99
CLA	60 softgels	30-90	£7.99

This weekend Synergy Fitness Systems are offering our newsletter subscribers 2 more unbeatable deals at MyProtein

If you think a friend would like this, forward this email with this sign up link

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Matt

TickTock - MyProtein 25% off Everything!

The clock is ticking - MyProtein are offering 25% off their supplements today.

But every hour the discount reduces by 1% so be quick to get your savings.

CLICK HERE for 25% off and remember to use the code TICKTOCK

Offer excludes bundles. Maximum of £100 dicsount.

This weekend Synergy Fitness Systems are offering our newsletter subscribers 3 more unbeatable deals at MyProtein

So be sure to subscribe to the FREE newsletter 

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10% OFF at MyProtein

Get 10% off your order at MyProtein 

This includes discount on bundles and even their sale products!

This offer is only valid until 22/1/15 so don't miss out on this great offer

CLICK HERE for 10% off your order and remember to use the code SIMPLE










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The best lower body exercise you're not doing

Your glutes are amongst the strongest, most powerful muscles in your body and arguably the most useful muscles in helping us to run, jump, twist and turn and improve our athletic performance. 

So why are the glutes so under trained, deconditioned, and lacking in strength in so many of my clients? 

Why bother strengthening your glutes?

Having strong glutes will influence correct alignment of your pelvis, helping to reduce lower back pain, groin pain and even knee pain. 

Correct pelvis positioning from strong glutes will also maintain good knee alignment when you need it most; during those dynamic movements like jump squats in the gym, or side steps on the sports field. 

How should you strengthen your glutes?

There are many different effective ways to strengthen your gluteal complex, but if I could give you one single exercise to do to strengthen your glutes and hamstrings, this would be it. 

Credit: Bret Contreras

The barbell hip bridge should be an essential part of anyone's strength and conditioning program as it builds strength in your posterior chain by challenging your hip extension. 

CLICK HERE to see how it's done!

Have a good day

Matt

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