ELITE Fitness and Nutrition

Bird Dog
Core Strength / Injury Prevention

The Bird Dog helps teach core engagement during joint flexion and extension. Truly understanding this concept is crucial for injury prevention.

Neck & Shoulder Pain

3 Causes

• Posture
- As the chin protrudes beyond normal range, it adds extra load to the cervical spine.

• Upper Trap Overactivation
- This creates a muscular imbalance, as well as movement dysfunction.

• Stress
-Often stress creates physical tension in the neck and shoulders.

These are the most common underlying problems associated with chronic neck and shoulder pain. Address the problem instead of just managing the symptoms.

Carbohydrates
50% of Daily Diet

• Main energy source
• Fruits & Vegetables should be our main source of carbohydrates.
• Boost immune system
• Promotes gut health
• Good source of fiber

All of this is necessary to prevent disease and live a long, healthy life.

Overhead Press
Shoulder Stability

Maintaining tension through the joints involved in the overhead press is essential for movement efficiency and injury prevention. Creating scapular stability and control during this movement pattern is based on the individuals ability to maintain this skeletal muscle tension.

1 Leg Balance w/Band
Hip Strength/Stability

The 1 Leg Balance w/Band helps to build hip stability in two different ways.

1) The 1 leg balance engages the quick twitch fibers in the ankle, knee, and hip. These are the muscles that keep us from falling when we lose our balance.

2) The abduction and extension of the hip with the band engage the slow twitch fibers in the hip. These muscles are required for endurance or repetitive movement patterns such as walking or jogging.

Nordic Curl
Quad Strength

The Nordic Curl is an auxillary exercise that develops quad and core strength. This exercise utilizes knee joint range of motion with a maximum joint angle of 90°. This requires a focus on muscle contraction in an elongated or stretched position. Many knee dominant exercises utilize a joint angle of about 90° and above. This makes the Nordic curl a good exercise to add variety to your lower body auxillary.

Chest Flys

The chest fly is a great exercise for demonstrating contraction while the muscle fibers are in the strecthed or lengthened posotion. This is known as eccentric contraction. Exercises like this tend to produce greater muscle breakdown and soreness but can lead to more growth.

Front Rack
(Alternative)

Often, the traditional front rack position can be difficult due to various limitations. Although these limitations should be addressed, this is a good alternative in the meantime.

Limitations:
• Wrist Flexibility
• Lat. Flexibility

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Scap Slides (Suspenstion Trainer)
Shoulder Mobility / Stability

The Scap Slide allows the individual to safely work through full range of motion on the overhead press while developing strength in the stabalizer muscles required for a safely loaded overhead shoulder extension.

Mobility:
If the individual lacks mobility in the overhead position, this can be one good alternative to a loaded ovehead press.

Stability:
Shoulder pain can often be caused due to a lack of stability. If the individual has pain during this movement pattern, it may be due to weakness in the muscles that help to stabalize the shoulder joint.

ELITE Fitness and Nutrition
New Facility
3007 Skyway Circle N, Irving Texas

After a lot of work, our new updated facility is ready. Thank you to everyone who made the move possible. A vision that started in 2011 continues to become more and more of a reality. We are excited to begin this new chapter.