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Chicago Fit Performance
United States
Приєднався 8 вер 2012
At Chicago Fit Performance you will find a team of very knowledgeable and passionate personal trainers that are dedicated to helping you reach your goals.
Ground Prep Series To Improve Your Back and Hips
www.chicagofitperformance.com/
At Chicago Fit Performance we not only like, but need, our daily movement hygiene.
Most of us have busy schedules and there are definitely times when we feel stiff or achy prior to training (or in the am when we wake up after a hard day of work and training).
And sometimes we just need to do some work to feel right!
So if you ever feel stiff, sore or beat-up, or find your hips, knees and back need a lil extra TLC, then you need to try this “Ground Prep Series” we learned from @RobTrainSystems
We recommend doing this doing this daily (in the morning, before training and even in the evening), and we promisee that you'll feel SO good after it.
▶️ Cat/Cow - 5 to 6 reps, add exhales and inhale into you low back when it the flexed spine position.
▶️ Rock & Roll - 10 of each, normal rolls, side to side rolls, and micro rolls. Try to roll the “curve” back into your spine.
▶️ Supine Reach - 5 to 6 breaths with reach. As you exhale, reach with your hand towards the ceiling. Try pushing your heels into the ground to feel the hamstrings as well. Be careful that you don’t reach with the traps (with the exhalation you should start feelings abs).
▶️ Arm Bar Series - 5-6 reps of each variation knee tuck and straight leg raise while you reach with the hand.
▶️ Rib Roll - 5-6 reps of inhale then exhale and rotate.
▶️ Bretzel - 5-6 reps of inhale them exhale and rotate.
▶️ Banded Leg Lowering - 5-6 reps, keep the leg locked out and flex the quad, keep the reps smooth and controlled.
Seriously try this and you’ll want to do it every day because you’ll feel that much better.
At Chicago Fit Performance we not only like, but need, our daily movement hygiene.
Most of us have busy schedules and there are definitely times when we feel stiff or achy prior to training (or in the am when we wake up after a hard day of work and training).
And sometimes we just need to do some work to feel right!
So if you ever feel stiff, sore or beat-up, or find your hips, knees and back need a lil extra TLC, then you need to try this “Ground Prep Series” we learned from @RobTrainSystems
We recommend doing this doing this daily (in the morning, before training and even in the evening), and we promisee that you'll feel SO good after it.
▶️ Cat/Cow - 5 to 6 reps, add exhales and inhale into you low back when it the flexed spine position.
▶️ Rock & Roll - 10 of each, normal rolls, side to side rolls, and micro rolls. Try to roll the “curve” back into your spine.
▶️ Supine Reach - 5 to 6 breaths with reach. As you exhale, reach with your hand towards the ceiling. Try pushing your heels into the ground to feel the hamstrings as well. Be careful that you don’t reach with the traps (with the exhalation you should start feelings abs).
▶️ Arm Bar Series - 5-6 reps of each variation knee tuck and straight leg raise while you reach with the hand.
▶️ Rib Roll - 5-6 reps of inhale then exhale and rotate.
▶️ Bretzel - 5-6 reps of inhale them exhale and rotate.
▶️ Banded Leg Lowering - 5-6 reps, keep the leg locked out and flex the quad, keep the reps smooth and controlled.
Seriously try this and you’ll want to do it every day because you’ll feel that much better.
Переглядів: 216
Відео
Landmine Complex For Fat Loss
Переглядів 1663 роки тому
We love complexes at Chicago Fit Performance and we love the landmine too. So we put then together fir a full body scorcher that will work almost every muscle in the body. ⠀⠀ 👉🏼 This is a great stand alone metabolic-conditioning workout or also could be plugged in as a part of a total body session. ⠀⠀ 1️⃣ Roll Out Pushup (R) x6 2️⃣ Bent Over Row (R) x6 3️⃣ Offset Reverse Lunge (R) x6 4️⃣ Offset...
Single Kettlebell Complex
Переглядів 653 роки тому
Zach is doing this kettlebell complex once a week, and progressing it through the next 4 weeks. He’s in phase 3, week 2 now and already smashing a 50 lbs KB on this. It’s quite impressive, isn’t it? 💪🏻🔥 One set of doing both sides takes 3-4 minutes 💦 ⠀ A lot of volume in a short amount of time and definitely a good GPP tool. ⠀ Here’s the complex: 1️⃣ KB Lunge to Standing Clean x 5 2️⃣ KB 1/2 Kn...
Total Body Strength Session
Переглядів 653 роки тому
www.chicagofitperformance.com/ One of our clients Dr. George (aka King G) full body training session from yesterday. This guy is 71 years young is a true role model. His consistency, dedication and work ethic are simply unmatchable. And that’s why he continues to make progress and get better. 💪🏻🔥 This specific session we have… ▶️ 1x3 1A). T-Bell Eccentric RDL to Squat x 10 1B). Neutral Grip Inv...
CFP Transform & Perform 8-Week Challenge
Переглядів 343 роки тому
Join us for the CFP Transform & Perform 8-Week Challenge and we’ll help You Build a Lean, Fit, and Strong Body - even if you don’t have gym access and minimal equipment. For a first time this year we’re launching an online option for the 8-week Transform & Perform Challenge 🔥 This program isn’t just a challenge, it’s change you CAN do and results you WILL see. If you’re committed to: ✅ Lose bod...
Bodyweight Density Workout
Переглядів 733 роки тому
This is a body weight workout I’d do when I want a strength stimulus as well as some volume so I tweaked some exercises (but only have body weight/minimal equipment). Here’s the session: 1A) Skater Squat x 8/side (w/5 second eccentric) 1B) Single Arm Assisted Pushup x 8-10 (w/5 second eccentric) 2A) Single Leg Glute Bridge x 15/side (hold last rep for 10-15 sec) 2B) Hollow Hold x 40-60 seconds ...
Lower Body + Upper Body Push
Переглядів 363 роки тому
www.chicagofitperformance.com/ Here is a great lower body session with some focus on upper body push 1️⃣A). Sumo Deaflift 1️⃣B). Neutral Grip Bench Press 2️⃣A). Front Squat 2️⃣B). Cable Bicep Curl 3️⃣ A). BB Hip Thrust 3️⃣ B). Cable Chest Fly 4️⃣ A). Elevated Reverse Lunge I sequence things the way I do because I’ve found a system that allows me to get stronger while not beating up my joints an...
SINGLE KETTLEBELL WORKOUT
Переглядів 983 роки тому
www.chicagofitperformance.com/ Here's a training session you can do anywhere this weekend with just one kettlebell in under 30 mins. It's important to have good technique on the lifts so if you haven't gotten good with the KB swing and KB clean, you can switch them up to the KB deadlift and double hand KB clean. Here is the circuit. 1) KB Swings x 15 2) Crawl KB Pull Through Birddog x 5 each/si...
Shoulder Mechanical Drop Set To Build Muscle
Переглядів 1623 роки тому
If you can't safely press overhead, the landmine press is a great variation to switch up with and I use it for all types of different rep ranges. I also like adding in some mechanical drop-sets to supercharge muscle growth. In this example. 1. Strict Landmine Press 2. Two Up One Down Eccentric Press 3. Push Press As you reach close to failure, you then change the method to be able to keep g...
4 Exercise Strong Back Giant Set
Переглядів 933 роки тому
You wanna supercharge building your back, hit it with compound supersets or giant sets. Also, make sure you push the intensity. I’ll make sure to post a separate post on this, but training has to have a focus and hard work foundation to get the most of it (might sound like a “duh” principle, but many people don’t get after it). Here is one of my favorite back giant sets... ☑️ Landmine Close G...
Kettlebell & Bodyweight Calorie Torching Workout in Under 30 Mins
Переглядів 863 роки тому
Kettlebell & Bodyweight Calorie Torching Workout in Under 30 Mins
5 FACTS ABOUT STRENGTH TRAINING FOR ADULTS
Переглядів 353 роки тому
5 FACTS ABOUT STRENGTH TRAINING FOR ADULTS
Challenging Bodyweight At Home Workout
Переглядів 594 роки тому
Challenging Bodyweight At Home Workout
What would be the application for each of these movements?
I like this! 12:02
I'm glad you like it Mary!
Absolutely not deadlift this. Absolutely squat this!
How long should I do this workout during each workout?
That depends on what exercise you're doing and what the goal is. For speed and power you may want to do 4-8 revolutions and for endurance you may want to do 12-16 revolutions and even more in a slower pace.
Where would i find this item for purchase?
Aerobis is the company who makes the endless rope you see on the video. It's called Revvll Pro - aerobis.com/shop/revvll-pro/ They are some cheap counterfeit out there that are a lot cheaper but not very sturdy.
𝕊𝕆 𝔾𝕆𝕆𝔻!!
I'm glad you liked it Tracy! 🙏
Bro that stupid song ?
Güzel bir içerik olmuş 👍 barın ucuna taktığınız aparatın ismini öğrenebilir miyim😊
It's called Viking attachment
Thank you 🙏
very creative
bore water
This is great!
Glad you like it! 🙏
Nice magic trick with that disappearing plate ! :D
Haha... Nice catch Michal.
How high are your boxes?
Jenny, the boxes are 16x20x24 and on the video I'm using 20" height.
@@chicagofit thank you so much for responding!
Awesome
Happy you like it Mimi.
Wow so many variations thanks so much 🙏
I’m glad you find the video helpful. This series of exercises are progressions of how to get to do single leg deadlift if you are starting from scratch. First building a solid foundation with the traditional bilateral deadlift slowly progressing into less and less stable (which means balance demand) variation.
Are those 45 Lbs plates or 35?
Those are actually 25 lbs Alexandre.
The name of the tool to fit the weights? thanks
It’s called T-bell. It’s a Bret Contreras product. www.bretcontreras.store/collections/all-products-services/products/t-bell
Thank you!!
I have the equivalent of this Endless Rope Trainer. It is made in China and looks and operates exactly the same. I just want to warn everyone that the rope may not last. Mine broke within 5 months of owning and was used under 20 times. The blue mark on the rope signifies 4 meters which allows you to count the rotations. This is also the point where the rope is chemically fused together to create the endless loop. Mine broke right at this spot. You cannot get a replacement rope and you’ll be on your own trying to figure out how to repair it. Buyer beware.
thats what happens when you get cheap things manufactured in China from Alibaba
Rich, we've had our endless rope made for three years now and it operates still as new. Sorry to hear about yours broke.
Great video bro! Good ideas. Thanks.
You are welcome Hector! I'm glad you enjoy them.
The mask...ugh...why I rarely go to the gym any more. The rope machine...why i do go to the gym.
We are not the biggest fans of masks either but to keep everyone safe it's something we have to do at the moment. Hopefully soon we'll be allowed to train without them.
@@chicagofit It's been a very looong moment. And keep in mind that initially they actually defined what 'safe' was, based on extremely flawed models. Now, as far below the original targeted 'safe' numbers that we are, we are still cowed into 'staying safe'. It's worse than the flu, but it's not ebola...and it spiked while even more people wore masks and distanced than did in the initial spikes. You've got a business so you have to be careful what opinions you voice. This is mine, based on my assessment of risk and probability.
@@chicagofit LMAO sure..."keeps everyone safe" like the vakz keeps you from getting sick.... sheeple
Thanks, I now understand what I’ll be doing at OTF tomorrow. Absolutely, love the dog!!❤️🐶
The dog is our intern and as you can see he's laser focused. Lol.
Kosta, next time you will do it with me.
You got it King G.
Hey! Who are you and is this your channel? Are you the CFP Boss? Let me know please. Saw a couple of your videos.
Hey Jason, yes I’m the head coach and the owner of Chicago Fit Performance.
Kosta, I’m very impressed with some of the moves. I’m always interested in new fitness techniques. Nice to meet you and ty for the reply. I take it you live in Chicago?
Thanks Jason! It’s nice to e-meet you as well! Yes, I’m in Chicago. How about you?
Kosta Shilev Raleigh, NC
Love your workout! Looks so intense!
Thanks! We are glad you like the workouts. They could be modified for any fitness level from beginner to more advanced lifter. This is Phase 4 though. If you are just getting started check out the first 3 phases since they build on each other.
Which brand is it? Cap? Titan? Body solid?Thanks
This it Titan
The weight should always be on a bench and never on the floor..unnecessary strain on the lower back when getting the bar to the starting position and also placing it back on tje floor after finishing the set
Very good
Thank you Donatella! Have you tried it?
Very cool functional movement exercise.
It is indeed very good Nicholas!
Kosta always comes with a new or improved form of exercises. Chicago Fit Performance is the best place for one on one fit training.
Thank you George! We have the best clients and that's why we need to keep improving so we can bring the best for you!
Love hearing genuine testimonials! I have a channel as where I share fitness educational/motivational content. Let's keep growing! And thanks again for this awesome content :)
Can you use this for squats to like to rest on ypur shoulders
You definitely can do squats James. Although I haven't done it with the attachment resting on the shoulders. I'm not sure how comfortable would be without any padding.
Ok thanks alot
Hi James
@@KostaShilev Yes,I've done them and they're brilliant. Much better than a back squat especially if you're a beginner or have injuries. You have to wear a thick top / wrap a towel around you're shoulders as you get heavier to stop the attachment digging. It does dig in quite a bit so I'm looking at new ideas like an airplane pillow for extra padding!
I want to ask what the dimensions are for blackwidow viking?
Giannis here are the full specs: - Weight: 20 lbs - Grip Diameter: 1.9" - Handle spacing: 10.5" and 24" - Installation Ring diameter: 2"
I have a question about Gina's dairy recommendation. I am not dairy intolerant. I do have in my diet as a healthy protein source as well as calcium. Namely Greek yogurt( 2%, no sugar), 1% cottage cheese along with fresh fruits or veggies, ground flax seeds, seeds ( pumpkin, sunflower, etc.). As part of a well rounded diet, given one does not have an intolerance, why is dairy made out to be the enemy? I cannot take calcium pills; it is imperative that I get my needs in food form. I do get calcium from other foods as well, broccoli, almonds, prunes, spinach, and so on.
Sandy, the dairy it's not an enemy at all. What Gina said is that as we age most people can't digest dairy as well as when we were young. If you are not dairy intolerant or sensitive then there is no issue to consume it. It's a great protein source as well as calcium.
Meet Charles - CFP Member Of The Month
Smithy got us both. Red and Green are complimentary. Proud of you. Just putting it out there, do what you want with it. Anyways, found my answer to his riddle: Dido- White Flag. You can take the girl out of the Island, but not the Island out of the girl. Thank you for your contribution and compassion. You are a great man. Always remember that. We are in the same sand box, he drew the line. I don't play, but I know how to make sand castles. Anyways, enjoy the Brussels's sprout, I will take care of Belgium :P