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@jgraygymnastics is now about 5 months postpartum and progressing nicely! This is an advanced version of deadbug exercise and is a killer abs workout! It may not look that hard but the harder you push into the wall, the more tension you’ll feel in your core.It’s important to: Keep the ribs down Spine neutral (don’t let your low back arch from the floor)Breathe (don’t hold breath or bear down into your pelvic floor) Only lower your leg down as low as you ...
Posted on 2020-02-15
Sunday Kettlebell Workout!5 cleans 4 push press3 front squats2 bent over rows 1 push up 10 snatches Farmer carry (>50% Bodyweight) x 30 sec-ishX 5 rounds total Kettlebell Core & Flow Class with @ironptmom every Thursday at 5:30pm! Wanna join and learn skills + workout at the same time? DM us to see if you’re a good fit or if you wanna join our next Kettlebell Foundations Beginner Workshop!
Posted on 2020-02-09
Does your shoulder hurt when you swim faster or increase your distance?Do you have pain or trouble doing full pushups overhead snatches, presses or pullups?Can’t take your or bra on/off without wincing or making a face?SO many people have shoulder pain and get diagnosed with a rotator cuff tear or tendinitis and wonder if they need to have surgery. What is the infamous rotator cuff? Check out this video of @ironptmom explaining where these 4 muscles are and what they do. V...
Posted on 2020-02-08
One of our PT's here, Victoria, demonstrates a great exercise for your gluteus medius! This advanced side plank (eccentric lowers) is for hip, shoulder, and core strength! Most people think of this as just a core exercise, but according to EMG studies, it is actually a great exercise for your glutes, ESPECIALLY your gluteus medius. A strong lateral line (the side of your body) is important for running, working out, lifting weights, and even your kids and groceries!  Check it out, and gi...
Posted on 2020-01-15
You’re only as old as your spine is flexible ~Joseph Pilates. Assisted Spine extension + rotation on the Pilates Chair: This movement works your lower back muscles in a stabilizing fashion as your upper back (thoracic spine) rotates like a rotisserie chicken. In other words, you have to keep your low back and pelvis stable while moving your upper back (we call that “spine dissociation” in the rehab/Physical Therapy nerd world)! Can you think of some sports or situations...
Posted on 2020-01-08
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