Training

How to Improve Your Squat Descent

How fast should you lower down during your squats? 🏋️‍In today’s video CDSF coaches Mike Sirani and Dan Jones talk about how slowing down during the descent can be beneficial by: ✅ Setting Your Spine and Hips in an optimal position ✅ Keeping good tension in your legs and abs ✅ Preventing technique breakdown as you push out of the bottom position… Continue reading How to Improve Your Squat Descent

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Training

How to Perform the Back to Wall Shoulder Flexion

In today’s video CDSF coaches Mike Sirani and Dan Jones go over the back to wall shoulder flexion. The back to Wall Shoulder Flexion is a warm-up exercise we use at CDSF to teach athletes and lifters good overhead shoulder motion without compensating through the lower back. If you’re an overhead athlete or train overhead with exercises like overhead… Continue reading How to Perform the Back to Wall Shoulder Flexion

Training

How to Perform Deep Squat Breathing with Lat Stretch

How to Perform Deep Squat Breathing with Lat Stretch In this video CDSF coaches @mikesirani and @danielkjones go over a common exercise we use @capitaldistrictsportandfitness for athletes and lifters who have a over extended posture to help the lats and back muscles relax. When performing remember to: ✅ Pull your butt to your heels ✅ Exhale all… Continue reading How to Perform Deep Squat Breathing with Lat Stretch

Training

How to Perform Forearm Wall Slides

Keeping the shoulders healthy for all of our overhead athletes and lifters is important at CDSF. In today’s video CDSF coaches Mike Sirani and Dan Jones go over the Forearm Wall Slide and how we use it to train the shoulder blade and shoulder joint to move properly. When performing remember to: ✅ Set the rib cage, engage the abs,… Continue reading How to Perform Forearm Wall Slides

Training

How to Perform the Wide-Stance Chop

In this video CDSF coaches Mike Sirani and Dan Jones show you how to perform the wide-stance anti-rotation chop. This exercise is a great way to train core stability, hip mobility, and shoulder mobility. Be sure to: ✅ Set-up wide with your hips back to get a groin stretch ✅ Brace your abs tight ✅ Stay still from your belly button down… Continue reading How to Perform the Wide-Stance Chop

Training

How to Improve Your Hip Flexor Stretching

Tight hip flexors can often contribute to having too much of an anterior pelvic tilt, meaning the front of your pelvis is positioned forward and your lower back becomes too arched. For this reason, the hip flexor stretch becomes a great option for those with an anterior pelvic tilt to get length in their hip… Continue reading How to Improve Your Hip Flexor Stretching

Training

How to Get the Most out of Plyometrics

CDSF coaches Mike Sirani and Dan Jones cover a common mistake athletes make with plyometric training. Too often athletes and coaches place too much of a premium on how high the jump is and lose focus on their landing position.  Two important components of improving performance and reducing lower body injury risk is developing stability and eccentric strength. Before… Continue reading How to Get the Most out of Plyometrics