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Julie's Garage Gym > Technique Tuesday

Prone A-T-A for Posterior Chain Activation

The A-T-A is a great exercise that target the entire Posterior Chain; activating the glutes, hamstrings, upper/middle/lower back, shoulders, and triceps. Start with little to no weight; 2 pound dumbbells are being used in this video.     Be sure to intentionally engage ALL of the targeted muscles and avoid excessive hyperextension of the lower […]
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Push-ups: Progressions For Beginners

Don’t think you can do a Push-up? Think again!   Push-ups are a great way to strengthen and tone your entire upper body and core. They require no gym membership or fancy equipment; you can do them anywhere.   Best of all, they can be adapted to challenge anyone from beginners to advanced lifters as […]
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4 Progressions to a Pull-up

The Pull-up is one of the most beneficial bodyweight exercises in existence. This efficient functional movement challenges the biceps, triceps, forearms, lats, shoulders, wrists, grip strength, and core. By strengthening the back and core muscles, one can also improve posture and reduce chances of future back pain and injury.   For many of us, pulling […]
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How to Safely Perform a Kettlebell Swing

The kettlebell swing helps to strengthen your core and hips while encouraging full body utilization and coordination. Proper technique of this exercise allows for safe, high repetition sets that will improve work capacity, functional explosiveness, and muscular endurance. This video demonstrates a few key points to remember while performing a kettlebell swing. The Swing is […]
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Reverse Plank for Core Strength

The reverse plank is an often-overlooked exercise that is excellent for strengthening the core. It targets the posterior muscles (muscles in the lower back, hamstrings and glutes), but when done properly, it also engages the abdominal muscles. This exercise can also be used for rehab to improve core and spinal stabilization.   Follow along with […]
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FMS Rotary Stability Movement Pattern

The reactive tri-planar pattern is something we experience when we resist rotation to maintain a position when there is a push or a pull on one side of the body. Rotary Stability (RS) is expressed when we create or resist rotation to crawl, climb, run, swing and throw. In our developmental stages we use the […]
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FMS Trunk Stability Push-up Movement Pattern

In the developmental sequence, planking and sitting upright begin to establish the reactive sagittal plane pattern. This strong connection between our upper and lower body allows us to support many important activities such as pushing a lawn mower or lifting a suitcase into an overhead bin. As we push heavy objects or lift something overhead, […]
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FMS Active Straight-Leg Raise Movement Pattern

When we learn to crawl, walk and run in our developmental sequence we naturally use the lower limbs in a reciprocal way. This is part of our contralateral movement and counterbalances the upper body movements. The reciprocal lower body pattern is the foundation of our locomotive patterns and is used in many everyday activities as […]
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FMS Shoulder Movement Pattern

Upper body mobility and control are fundamental to many movements throughout our everyday lives. Our ability to carry, push, pull, reach overhead, and even walk is influenced by the upper body reciprocal pattern and upper limb mobility and control. We screen the Reciprocal Upper Body pattern with the Shoulder Mobility Screen, looking at coordination of […]
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