Use these resources to reinforce and also supplement the work we do in class!
Unlike the stability of the hip, the shoulder joint is very mobile which allows the arms to be able to go through a wider range of motion. BUT all this extra mobility means that the shoulder is also more vulnerable to injury. If you’re looking to increase your range of motion and stability to prevent injuries look below:
- Scapular Rows and Band Pull Aparts: Improving shoulder mobility and stability to improve performance and prevent injury.
- Internal and External Band Rotations: Increasing rotator cuff mobility
- Arm Bar: Increasing shoulder, arm, and thoracic mobility.
- Shoulder CARS: Increasing shoulder mobility and stability by “fighting” to pull a joint through a large range of motion. This helps improves better overhead press, pull-ups, and push-ups to keep your body in better form.
- PVC Push Pull and Pass: a Great movement for improving overhead position and shoulder mobility.
Thoracic Spine Mobility
The thoracic spine is often overlooked, but is in control of two critical body movements; extending the rib cage to lift our arms overhead and rotating the trunk for movements like walking, throwing a baseball, etc. Having poor posture from slouching when sitting at your desk or looking at your phone can cause stiffness and lower the mobility of your thoracic spine. This can cause other parts of your body to compensate whether that’s your lower back or upper back. If you find yourself with poor thoracic spine mobility you may notice that you have trouble bringing weight overhead compensating with your ribs flaring or even bringing your chest out. You may also find that you’re not able to twist to look back or hit a golf ball, with your feet planted on the ground. To increase mobility here check out our video below:
- Thoracic Spine Rotation Drill: Improves the range of motion, flexibility, and strength throughout the spine and lower lumbar.
Hip Flexor Stretches and Exercises for Healthy Hips, Hamstrings, and Ankles
Hip Internal and External Rotation: Improving hip health one stretch at a time, these are perfect mobility stretches if you feel tightness or a pinching sensation when doing the 90-90 stretch during warm-up. Being able to internally and externally rotate your hips is very important specifically helping if you’re doing a lot of squats and deadlifts. Do this for 3-5 minutes for 5-6 days.
- Hip Internal Rotation Stretch,
- Hip Internal and External Rotation Stretch
- Hip Mobility Internal Rotation Drill 1:05-1:49, Do this for 2 minutes on each side.
- Bear Sit Hinge: Internal/External Hip Rotation
Hip Extension and Flexion: Hip flexion tends to drive many of our lives whether we are sitting at a desk all day or driving. Leaving us with imbalances like weak hamstrings and tight hip flexors that can ultimately leave you with lower back pain, hip pain, or even injury. Here are a few moves to strengthen and improve your mobility in Flexion and Extension.
- Hip Mobility Flexion Drill: Hip flexion do this for 2 minutes on each side
- Hip Flexion and Extension Drill: 10 reps on each side
Hip Controlled Articular Rotations: Not only are these great to know because we repeatedly do them in class but when looking at longer-term joint health and longevity, you want to be able to actively move your joints through their entire range of motion with CONTROl. 3 reps on each side for 5-6 days.
Improving hamstring mobility, perfect for anyone who struggles with suitcase deadlifts, single leg deadlifts, or even just touching your toes. Do 8-10 reps on each side
Having an ankle mobility restriction can sometimes go unnoticed and be the reason for why movements like the bottom of your squats can feel limited or maybe cause you pain. To improve range of motion in the ankle do the drills in the following video.
- Banded Ankle Rocks for mobility: Do 10 reps on each ankle.
- Ankle Mobility with Yoga Block and lacrosse balls: Do this 3 minute drill on each ankle.
Chest Lacrosse Ball Release: A self-care movement using a lacrosse ball to relieve tension in the chest after a heavy upper body workout.
Upper Body Foam Rolling: A great way to relieve tension/ knots built up in the upper body.
Lower Back Stretches: A series of 3 stretches aimed to alleviate lower back tightness or aches. Do each 3 times for a total of 30 seconds.
PVC Hip Flexor (Psoas) Stretch: Alleviates tightness in the hips and lower back aches by stretching the psoas muscle. Do each side for 1- 2 minutes daily.
PVC Wall Hip Flexor Stretch: Alleviates tightness in the hips and lower back pain. Do each side for a total of 2 minutes.
Psoas Stretch with Kettlebell: Alleviates tightness in the hips and lower back pain.
Quad & Hip Flexor Release: Alleviates tightness and knots in the quads and hip flexors, perfect after a heavy quad day that involved exercises like squats, running, air bike, etc.
Piriformis Release with Lacrosse Ball: Alleviates tightness in our glute muscles after a heavy butt workout.
Tailbone Mobility for Hip Release: Alleviates tightness in our hips, psoas muscle to the obliques and to the back.
Quad Foam Rolling: Alleviates tightness and knots in the outer, mid, and inner quads by using the foam roller.
Calf and Hamstring Release with Lacrosse Ball: Applying pressure with a lacrosse ball to alleviate tightness or knots in the lower hamstrings upper calf region while also working on ankle mobility.
Calf & Foot Release with Lacrosse Ball: applying pressure with a lacrosse ball to alleviate tightness or knots caused by standing for long periods, running, or jumping.
3-minute Ankle Mobility with Yoga Block and lacrosse balls: applying pressure with a lacrosse ball to alleviate ankle tightness and increase ankle mobility.
Pull Up Mistakes and How to Fix it: Learn how to improve your Pull Up technique to get efficient strong pull-ups. In this video, we go over hand placement and proper movement.
TRX Pull Up: A TRX exercise used to help build your back muscles so that you’ll be able to progress to regular bodyweight pull-ups. Also, learn how to advance your TRX Pull Up by changing the grip on the TRX handle.
Partner Pull Up: Grab a friend for this one! Great alternative to the band pull up to help progress into a full dead hang pull up.
Pull Up Progression: A group of exercises and technique to progressively increase the number of consecutive pull-ups. Do 3 sets of 6-8 reps.
Initiating the Pull Up: Improving the startup of the pull up by starting in the dead hang, then pulling the shoulder blades back and down to engage the lats and put them in a more favorable position to complete the movement. Then engage the arms and pull.
Supinated Grip Hang: Exercise to improve Pull Up strength and REVERSE misalignment of shoulders that have become rounded and forward from poor posture.
Here at FitWit we are walking away from knee push-ups and finding drills that can progress you to up on your toes, perfect form full push-ups. Below you’ll find 3 drills for increasing your upper body strength and getting to those glorious toe pushups!
Band Assisted Push Up: A great resistance band exercise to help progress from knee pushups to toe push-ups by strengthening the chest, shoulders, arms, and the core.
Mini Band Activated Push Ups: Exercise to stabilize shoulder girdle during pushups to continuously use the rotator cuff throughout the entire push up.
TRX Chest Press: Standing Exercise with the TRX strap to work on shoulder, chest, and arm strength to help progress from knee to toe pushups.
Floor Push Up: Learning positioning of the push-up and what a good strong toe push up.
If you would like to improve the number of reps you do then we’ll do this grease the groove style – think of it as practicing PERFECT reps. The idea behind ‘greasing the groove’ is to practice these small sets of perfect reps several times a day so that your neuromuscular system becomes more efficient, allowing you to perform more reps, and make you stronger.
We recommend starting with sets that represent about 50% of the maximum number of unbroken pushups you can perform. Example – if I can perform 12 solid rockstar perfect form pushups, I’ll start with sets of 6 and progress from there. You’ll want to space your sets out throughout the day to allow for plenty of rest between sets to make sure your form is not suffering. You should not work to failure and you should not feel tired after your sets. When you start increasing the number of reps per set, you’ll know if you’re adding too much too fast if you feel fatigued at the end of your set and/or the end of the day. These can be done on your toes, with your hands on an elevated surface, or on your knees. For those of you hanging out in no man’s land between knees and toes, this is a good opportunity to build your perfect form toe pushups.
Rowing on the Erg is an incredibly efficient, full body workout and when done correctly it can be a great cardiovascular and muscular strength tool. In the videos below you will learn how to perfect your technique in the 4 phases of rowing: Catch, Drive, Finish, and Recovery. Learning proper form in rowing is CRUCIAL in helping you; be more efficient, produce better results, and most importantly stay injury free.
Rowing 101: Learning the Basics: Familiarizing yourself with the Erg. Learn how to set it up, how to adjust your foot straps, how to get out of your foot straps, warm-up drills, and breaking down the stroke.
Perfecting The Catch Position: Helps with the goal of getting a strong catch position (the beginning position of your row on the erg) and corrects any faults that we see in class, with a drill at the end.
Banded Leg Drive Drill: Drill helps with improving a strong leg drive from that catch position.
How to remove your foot from the Erg: Learn how to quickly get on and off the erg with a straightforward move. This is perfect for camp classes when you need to hustle off the Erg and to the next exercise!
I. Workout Safety: TRASHED
We not only design our workouts to be effective and fun, but also safe. This usually includes offering scaled variations of the day’s workout (Red, White, Blue), as well as guidance under the watchful eyes of our certified staff.
However, there are conditions that you bring to the workout that may negatively impact your performance and even your health, potentially resulting in injury. These factors should be considered prior to the workout so that you may adjust your workout appropriately. However, because it’s almost impossible for your trainers to be aware of your own personal condition that day, it’s vital that you self-assess everyday and let trainers know if you need to make any workout adjustments.
We’ve created an acronym that can help you frame your current physical condition and your readiness for a workout: Are you feeling TRASHED?
If you answer YES to two or more of these conditions, be smart about today’s workout. Inform your trainers of your status, and push yourself appropriately for the condition you are in today.
Taking new medication?
Recent illness or injury?
Alcohol consumption in last 24 hrs.?
Hard time sleeping?
Extended time off?
Dehydrated or poor nutrition?
Working out when your body is in any of the above conditions can have varying impact – from as simple as bonking on a workout (no energy, little strength) to as serious as Rhabdomyolysis (Rhabdo). We take Rhabdo very seriously; please find more information here.
Thanks for taking charge of your health, and as always, are trainers are available to answer any of your questions!
II. More injury prevention
And check out these tips below to help prevent any pulls, strains and sprains that might put us on the sideline for a few days.
* Warm up properly. Dynamic warm-up isn’t always fun, but it’s vital. You can’t ask your muscles to exert max effort if they’re not properly warmed up. Build up the intensity as we progress through the routine so that you have a good sweat going before we start the actual workout. Showing up to camp late decreases your warm-up time and leaves you more susceptible to injury.
* Perform exercises properly – even when no one’s watching. We work hard to demonstrate proper form, and even though we can’t all perform perfect reps every time, we should all know how to do the exercise properly. Technique improvements take time, and that’s okay, but we get in trouble when we sacrifice form just to get the workout done faster. This also means not progressing to the more advanced version of an exercise until you become a virtuoso at the fundamental exercises. Don’t be afraid to stay after class or come early to work some one-on-one technique with the trainers.
* Stretch! Though we only allot five minutes at the end of our workouts for stretching, this doesn’t mean we don’t value it.
* Hydration – It starts the day before your workout. You need to be fully hydrated prior to the start of your workout and continue to hydrate during the workout. Ideally, you should get at least 32oz of liquid in you system approximately 2 hours before camp starts. At camp, you should be drinking another 32 oz during the workout. Bring a full water bottle to camp, and leave with an empty one. Throughout the day, drink another 80 oz of liquid to replenish lost fluids. It will only get warmer and more humid, so get in the habit now of drinking more water.
* Don’t over-train. We do recommend doing a fifth-day home workout, but some of us have a tendency to overdo it. Your body needs those two off-days to rest and recover. If you absolutely must get in some extra running (ex: preparing for a marathon), we recommend working out 5 days one week and 6 days the next.
Even the most well-conditioned athletes in the world get injured on occasion. Injuries are an unfortunate consequence of fitness, and for the large majority of us, we’ll encounter them somewhere along our fitness journey. Our Golden Rule: If it hurts, don’t do it. There is a difference between muscle soreness and pain from injury. Part of working out is learning to tell the difference. Learn how your body responds to fatigue and what potential injury feels like. Any sudden sharp pains, pops, snaps, pulls, or tearing sensations are cause for concern.
Please keep the trainers updated with anything new. Please don’t wait until the pain keeps you from participating. If you feel new pain during or right after a workout, please inform the trainers and consider the steps below. NOTE: A common prescription used to be R.I.C.E. – Rest – Ice – Compression – Elevation. However, recent research has shown that ice actually inhibits muscle repair, delaying healing. Instead try:
Gentle Movement – As soon as you can, start moving the joints in the impacted area. Mobility work/stretching without pain.
Compression – this limits the swelling as well in order to speed up the healing. Wrap an ACE bandage around the injured area is an easy way to compress.
Moist Heat – applied with a heating pad/wash cloth.
Elevation – again, this is another way to reduce swelling and therefore speed up the healing process. If after a few days, the pain has not subsided, it may be time to see a doctor.
Actually seeing progress is essential to maintaining the motivation to stick with the program. However, there are several important factors to consider when gauging your FitWit results. Think about these factors as you evaluate your FitWit experience:
- Your measurements include more than just your waist size, weight, and body fat. Though these are important, our first priority is better fitness, and that includes making improvements in the actual workouts. Did your plank hold improve? Are you running better now than when you started? Can you now do push-ups on your toes instead of your knees? Changes in your body composition are a by-product of good fitness, but they are not our main goal. If your scores/times/rounds improve, your body will change!
- Hard work = results! This couldn’t be more true than for your fitness camp experience. Did you commit to five days/week (with homework)? Were you on time? Did you push yourself to new limits? Simply going through the motions may produce some improvements, but it will not yield the type of life changing results that can be a reality if we work our hardest everyday.
- How quickly your body changes really depends on three factors: your genetics, your diet and your workout. You can’t do anything about your genetic disposition to burn fat and make muscle, but you can do something about the other factors. If you showed up to camp and you worked hard, that leaves only one factor to assess – nutrition. What you eat and drink is the biggest contributor to your overall heath and body composition. Did you read the nutrition guide? Did you make changes to cut back (out) sugar and grains? Did you seek support – trainers, Jenn (nutrition coach), Eat Fit blog, Facebook?
- For people who are just beginning to workout, a typical progression for seeing improvements goes in this order:
1. You feel better (1-2 weeks).
2. Your times/weights/repetitions/rounds improve (2 – 3 weeks).
3. You look better – glowing skin, pants seem loose, etc. (3-4 weeks)
4. Your physical assessment numbers improve -scale weight, body fat, measurements. (varies but generally after the first 4 weeks). Please note: your scale weight and measurements are typically the last thing to improve. In the first weeks and months of a new exercise routine, you are recruiting seldom used muscles and building new muscle, which will be put to use to burn fat. In the short term, however, this muscle gain will sometimes neutralize any initial fat loss it terms of actual body weight. Thus, it is common for some people to maintain the same weight for some time after the program has started. Don’t lose heart!
You may have heard us say it: “Fitness is a journey.” Sometimes, results may take a while, and when you do experience success, you’ve got to work just as hard to maintain it. The truth is, you’ve got to make fitness part of your lifestyle and acknowledge the fact that this is a long-term, on-going project. It’s unrealistic to expect to make huge improvements everyday so don’t let the short-term fluctuations distract you from the long-term goals. The joy is in the journey!
After considering these points, you can be honest with yourself about your results from camp. If the answers to some of the questions made you cringe, let’s commit to making positive changes starting today. We know the program works. We know the nutrition plan works. The variable is you! Are you ready to step up your game?
10 Min EMOM:
This basic format needs very little warm-up and it only takes 10 minutes to complete! In the end, you’ll have completed 50 Push Ups & 50 Squats. This is a lot of volume (Reps) done in a short period of time, so you get some metabolic conditioning to start off your day and it’s easy to do.
Min 1: 10x Push-Ups
Min 2: 10x Squats
Rest for the remainder of the minute.
Alternate moves each minute.
- You could always take the reps down to 5 which would equal 25 Each
- You could also change or add moves (Lunge, Planks, Shoulder Taps)
- You could also extend this to a longer format 12, 14, or 16 Minutes
- Difficulty: Moderate
16 Minute Tabata Mash-Up
- Each exercise is done for 1 minute before you switch to the next exercise
- :20 seconds of work/:10 seconds of rest
- Difficulty: Moderate
- Hollow Hold
- High Knees
5×4 Minute ROUNDS: 20/:10 Work / Rest each exercise
- 1 Minute Rest BTWN RNDS = 25 Min Total Work
- Mtn Climbers
- Plank R: Extended Arm Plank
- Glute Bridges
- Single-Leg GB Hold Right
- Single-Leg GB Hold Left
- Stepback Lunge R: Goblet KB
- Lateral Bounds
- High Knees
- 1 Minute Rest
The Disappearing Act
The first exercise will last: 30 and will be followed by 30 rest. Each round you will add one exercise, but the rest will stay the same.
- Push-ups R: Tennis Ball/Weighted W: Yoga B: Negatives
- Mtn Climbers
- Squats R: Goblet
- Block Jumps Non-Jumping Lateral Squat
- Superman Hold
- Jumping Lunge Non-Jumping Step Back Lunge
- 5×4 Minute ROUNDS: 20/:10 Work / Rest
- 1 Minute Rest BTWN RNDS = 25 Min Total Work
- Mountain Climbers
- Plank R: Extended Arm Plank
- Push-Ups R: weighted/tennis ball W: yoga block B: yoga block(s)/negatives
- Glute Bridges
- Superman Hold (B: cobra)
- Squat Jumps (Non-impact: Squats)
- Lateral Lunge R: goblet KB W: goblet KB or Bodyweight B: Lateral Squat
- High Knees (Non-impact: Bike)
- 1 Minute Rest
Rolling Planks repeat 3x
Spend: 30 Secs in each position rolling from move to move, limiting rest
– Elbow Plank
– Right Side Plank
– Hollow Body Hold
– Left Side Plank
4 Rounds = 4 Minutes
:20 sec dead bug
:10 sec superman hold
:30 sec rest
FitWit Nutrition Manual: Nutrition makes up 80% of our body composition. What you do in the kitchen matters and can definitely enhance or impair your workouts. Check out our nutrition manual for some steps on where to start.