How To Properly Use The Leg Extension Machine

Our sister company Prime Health Management just released a new video on how to properly use the leg extension machine!  Most residential community or corporate office building fitness centers will have some variation of a leg extension machine. Generally, most of us are rather tight in the hip flexors and quads and would probably benefit more from doing hip hinges or squats, rather than doing countless repetitions on this machine.  However, every individual is different with different body types with their own personal goals in mind.  If your goal is to build size and strength (just in the quad) than this exercise could be perfect for you.  However, are you setting up the machine properly and performing the repetitions in the correct manner?  Found out how in this video!

Rotator Cuff Stretches For Better Shoulder Function

What's up Silver Strong Family?  Our new video comes from our sister company, Prime Health Management, and it's all about the rotator cuff muscles and how to properly stretch them to get them functioning properly. There are 4 different rotator cuff muscles. Three of those muscles (Supraspinatus, Infraspinatus, Teres Minor) are responsible for externally rotating your arm. The other rotator cuff muscle (Sub Scapularis) is responsible for internally rotating your arm. If you are a regular lifter or athlete, you more than likely have imbalances within these muscles and favor internal rotation. If this is the case stretching your external rotators may give you more problems down the road. You may need to focus on stretching your internal rotator (sub scapularis) while strengthening your external rotators to achieve better balance within your shoulders. If you are unsure which muscles to stretch and which ones to strengthen, consult your physical therapist or personal trainer before attempting these exercises.

How to prepare your lower body for training!

Good morning and happy Friday Silver Strong Family! I wanted to share with you all my favorite "go to" lower body warm-up that I use for myself and many of my clients. These exercises focus on mobilizing and activating muscle groups in your lower body so that they are "prepared" to work out. A proper warm-up is key to preventing injuries, and improving your overall training sessions for years to come. This warm-up series should take you no longer than 10 minutes to complete. Good luck and stay loose! 

Our New Home in Boca!

We are super excited to show you all our new training facility for our clients! How can you not have fun in this place!!!?? Check it out! 

Pallof Press Variations for Core Strength!

The Pallof Press is one of our "Go To" exercises for building core strength and stamina.  Not only is it safe for the lower back, but you can use this exercise to train rotation as well as anti-rotation which is a good thing especially during the golf swing.  Check out these progressions, starting from easiest to hardest, and feel free to try some of them for yourself!  

Turn on those glutes with this simple exercise!

GOOD MORNING SILVER STRONG FOLLOWERS!  For todays video Carolina and I wanted to explain to you the benefits of the glute bridge, and when done correctly, what it can do for your golf game and everyday life. Now we know that not everybody has the the time or discipline to go to the gym, so this is a simple, well rounded exercise that you can do to build not only strength in the hips, but also release your tight hip flexors which in turn will decrease your lower back pain. Oh, did I fail to mention that this exercise will also give that butt of yours a nice round, shapely look to it? Check out the video and please share with your friends! Have a great day! 

The best exercise for golfers!

Lately, golf and fitness have been going hand in hand, with many of the pros seeing the advantages of what a well structured exercise program can do for their game. If you don't believe me, put on the golf channel this coming weekend and look at the physiques of some of these athletes. Players such as Dustin Johnson, Suzann Patterssen, Adam Scott, and Jordan Spieth have all attributed time spent in the gym, to the success of their game. We wanted to show you a quick and easy exercise to help improve the rotation in your hips, as well as improve power in your swing while teeing off for that Par 5. Have a look and tell us what you think. 

The last stretch you will ever need

Tight hip flexors can cause numerous issues such as lower back stiffness, poor posture, and incorrect swing mechanics when teeing off for that long drive. Albeit a common problem among many people, there are many ways of correcting this issue. Let Carolina show you a quick fix for this nagging problem so you can possibly save yourself a trip to the doctor! Let us know how you do and if you have any other questions regarding your fitness needs. 

Ditch the crunches and get on "board" with Planks!

Tired of doing endless amounts of crunches to tighten up that mid-section? Well ditch the sit-ups for a better, yet safer alternative, PLANKS! Check it out!

Want to improve your Tennis game? Check this out!

We all know how popular Tennis is in South Florida, so what better way to get in shape for your next match than with some drills that will help improve your strength, speed, agility and power! (not to mention also help prevent possible injuries) Check out these quick and easy drills that you can start incorporating into your current training program, or even before your next game as a warmup to get the blood flowing and muscles loosened up. Good luck! 

Full Body Circuit Training

In this training video Alex is demonstrating an upper, lower, abdominal circuit, which is meant to be performed with little to no rest in between exercises. After you complete the three movements take thirty seconds of rest, then complete two more rounds. I like incorporating this style of circuit training because it really challenges the clients strength and cardiovascular capabilities because you are targeting the entire body at once. This is just an example of which exercises you can choose when planning your own total body circuit, any variation of upper, lower, and abdominal exercises will work just fine. Have Fun!!

Fit Bride To Be!

Check out some training clips from our power couple Trevor and Danielle! Couples that use the prowler together always stay together. We couldn't be happier with the progress and dedication that both of them have put in towards their training sessions, and it is clearly paying off.

Mobility Exercises for Spinal Stenosis

Hey Silver Strong Family! Take a look at some of these corrective exercises to help correct spinal stenosis. If you or someone you know suffer from this or a similar condition please don't hesitate to give us a call for your complimentary fitness assessment. Our coaches are here to help you discover ways to correct your bodies imbalances through well thought out fitness and corrective exercise plans. Consult our website to learn more about how a properly designed fitness plan can help change your life. 

Personal Training in Delray Beach

Hey everyone, here are some highlights of my last training session with Babe. Her strength and stamina continue to increase after each training session, proving that hard work, determination, and consistency pay off! Here, we are demonstrating kneeling squats paired with overhead barbell presses, followed up by some "fun" interval training with heavy sled drags paired with prowler sprints. (maybe not that much fun) 2 to 4 rounds of these at the end of your workout is the perfect way to finish things up. Great job Babe! 

Training with Susan!

Good morning and happy Tuesday Silver Strong family! Check out some training clips from yesterdays training session with Susan. Every time I watch this it makes me want to hit the gym up and workout! 

Resistance Band Exercises for Upper Body

Check out these clips from our last training session with Jane! You don't always need to go to the gym to get a solid workout in. Resistance bands are a great way to build muscle, improve balance, correct posture, and work up a good sweat, but don't take my word for it! Check out Jane working a few different movements to target different areas of the body. The great thing about resistance bands is that you can transition from one exercise to the next easily to ensure that the heart rate stays elevated to maximize the amount of calories burned!
If you're still a little unsure of how and when to begin using resistance bands, don't hesitate to schedule your COMPLIMENTARY session with us!

Prowler Power!

Only our third week training together and my client is already tearing up the turf with the prowler! Throw out the treadmill, pitch the elliptical, and say goodbye to the recumbent bike, because this simple piece of raw metal is all the cardio equipment you'll need, trust me! Good for all ages and skill levels, the prowler is pretty much fool proof, and is guaranteed to make you feel the burn.

Squats in Delray Beach

What's up Silver Strong family? I hope this cold Florida weather isn't keeping you all from getting outside or getting into the gym. Today was lower body day so I started off with 5 sets of 3 reps with the back loaded squat, then proceeded to do more isolation movements for the quads and hamstrings. I don't know about you guys but I'm looking forward to February and warmer temperatures! Keep on moving!

Chris and Carolina do Interval Training

A little cardio session today with my partner in crime at the gym. Country music, swinging ropes and flipping tires seems to work well together. Here are a few variations of rope work, followed by some good old tire flipping to get the heart rate even higher! When flipping a tire, make sure you lean your whole body into it, drive forward with your feet, and lift at the same time. Don't try picking it up like a traditional deadlift or your back will not be very happy with you. LET'S KEEP MOVING!