#sealtrain

|| Personal Training || || Your Body Lives with You ||

EXERCISE: Barbell – Dead-lift

LEVEL: Intermediate

MENTAL FOCUS: change your line of strength walk the whole line

SET UP: Load the bar and secure the plates with collars.   Stand with your feet about hip width apart. Feet slightly angled outwards. Look down.

TARGET: Your arms, forearms, and hands hold onto the barbell and make sure the bar stays in the right position and stays stable throughout the lift. Your shoulders and traps hold the weight and hold it stable. Your back and core help keep your entire body tight and stable to help keep your spine secure. Your posterior chain and legs to act as a lever and lift the weight.

PRIMARY MUSCLES WORKED: Gluteus Maximus Quadriceps Adductor Magnus: Hamstrings Trapezius Rhomboids

STABILIZERS: Calf muscles Erector Spinae Rectus Abdominis Obliques

Push the Earth Away Push your heels to centre of the hearth

The muscles move with nerve impulses, not vice versa. Learn to teach your brain, your body acts accordingly.

|| Personal Training || || Your Body Lives with You ||

EXERCISE: Barbell – Push press

LEVEL: Intermediate/advanced

MENTAL FOCUS: Load the energy, do not be stiff Accomplish energy with the power of emotions

SET UP The grip width just outside the shoulders Prepare to Dip Back nice and straight Feet shoulders apart

TARGET: Complete arms extension Complete elbows bending Dip Drive Putting it overhead

PRIMARY MUSCLES WORKED: Deltoids Pectoralis Major Triceps Brachii

STABILIZERS: Biceps Rectus Abdominus Obliques Quadriceps Erector Spinae

Unlike the shoulder press, the push press requires the upper arm to be parallel to the floor, similar to the position used in a front squat. The push press, different the shoulder press, uses the lower body and trunk dynamically to get the barbell overhead.

The muscles move with nerve impulses, not vice versa. Learn to teach your brain, your body acts accordingly.

|| Personal Training || || Your Body Lives with You ||

EXERCISE: Barbell - Front squat

LEVEL: Intermediate/Advanced

MENTAL FOCUS: Balance your strength Looks up towards the horizon

SET UP: Stand with your feet hip-width apart with your toes pointed slightly outward Keep your weight on your heels. Keep your torso upright with your shoulders pulled back Elbow high and in line with the barbell

TARGET: Bend your knees completely Keep your back nice and straight Return to the upright position Chest up Perform r.o.m. 100%

PRIMARY MUSCLES WORKED: Gluteus Maximus   Quadriceps Hamstrings Soleus

STABILIZERS: Erector Spinae, Transverse Abdominus, Abductors Adductors

Maintaining the upper arm parallel to the ground as much as possible allows you to keep the elbows up and not dip down. Keeping the elbows up throughout the lift ensures you are keeping your thoracic spine and your shoulders up at the same time.

The muscles move with nerve impulses, not vice versa. Learn to teach your brain, your body acts accordingly.

|| Personal Training || || Your Body Lives with You ||

EXERCISE: Sit-Thru Extension

LEVEL: Intermediated/Advanced  

MENTAL FOCUS: do not move anything except what you need always finds a safe point of support for the next step

SET UP: Stay on the ball of the feet Make diamond with the hands in front of you Arms and leg 45° angle

TARGET: distribute weight equally between hands and feet support your foot and hand at the same time the leg that crosses the body is stretched

PRIMARY MUSCLES WORKED: Pectoralis Major Triceps Brachii Anterior Deltoids Quadriceps Calves

STABILIZERS: Biceps Rectus Abdominus Obliques Erector Spinae

The Sit-Thru Extension is a great exercise to develop strength endurance, power endurance, good balance and proprioception. MMA, BJJ and Wrestling athletes can improve ground engagement strength skills.

The muscles move with nerve impulses, not vice versa. Learn to teach your brain, your body acts accordingly.

|| Personal Training || || Your Body Lives with You ||

EXERCISE: Mountain climber

LEVEL: Beginner/Intermediate

MENTAL FOCUS: your present is now, walking towards your path your thought follows your steps

SET UP: Push ups position with hands shoulders apart Back nice and straight abdominal tightness

TARGET: Keep tight abdominals Bottom down while running

PRIMARY MUSCLES WORKED: Gluteus maximus   Quadriceps Hamstrings Soleus

STABILIZERS: Erector spinae, Transverse abdominus, Pectoralis Major Triceps Brachii Anterior Deltoids

The muscles move with nerve impulses, not vice versa. Learn to teach your brain, your body acts accordingly.

|| Personal Training || || Your Body Lives with You ||

EXERCISE: Combo – Quad press + Squat position

LEVEL: Intermediated/Advanced  

MENTAL FOCUS: be light and fluid like water be strong and solid like the rock

SET UP: Stay on the ball of the feet Make diamond with the hands in front of you Arms and leg 45° angle

TARGET: distribute weight equally between hands and feet the body moves simultaneously pushing hip forward landing on squat position

PRIMARY MUSCLES WORKED: Pectoralis Major Triceps Brachii Anterior Deltoids Quadriceps Calves

STABILIZERS: Biceps Rectus Abdominus Obliques Erector Spinae

This combo is a great way for everyone to develop strength endurance, power endurance, balance and coordination. MMA, BJJ and Wrestling athletes can improve ground engagement strength skills. It also trains your body to absorb force, for outdoor competition as Spartan Race for example or people who work in an environment a risk of falls.

The muscles move with nerve impulses, not vice versa. Learn to teach your brain, your body acts accordingly.

|| Personal Training || || Your Body Lives with You ||

EXERCISE: Kick boxing – front kick with rear leg

LEVEL: Beginners  

MENTAL FOCUS: learn to draw your strength from your emotions. Strong and stable

SET UP: Boxing stance with weak foot forward high hands and elbows near the body

TARGET: Lift rear knee and kick with toes pulled back Maintain the balance during whole technique

PRIMARY MUSCLES WORKED: Rear leg Quadriceps Rear leg Sartorius Rear leg Adductor Rear leg calf Psoas and illiacus

STABILIZERS: Rectus Abdominus External Obliques Erector Spinae Rear leg quadriceps Rear leg calf Psoas and illiacus

The same leg muscles that work during kicking are the same muscles that attend as stabilizers in the front and rear leg. The movements of combat sports are typical of power and speed, so a specific training is needed to enhance these skills. Combat sports are a great tool to increase self-esteem

The muscles move with nerve impulses, not vice versa. Learn to teach your brain, your body acts accordingly.

|| Personal Training || || Your Body Lives with You ||

EXERCISE: Push ups – One leg position

LEVEL: Intermediate

MENTAL FOCUS: finds a point of support set up with your centre of gravity

TARGET: Complete arms extension Complete elbows bending raises an alternate leg

PRIMARY MUSCLES WORKED: Pectoralis Major Triceps Brachii Anterior Deltoids

STABILIZERS: Biceps Rectus Abdominus Obliques Quadriceps Erector Spinae

The muscles move with nerve impulses, not vice versa. Learn to teach your brain, your body acts accordingly.