Training2XL

Go down an ESCALATOR (↖️↘️) instead of an ELEVATOR (⬇️⬆️)

This is one of my favourite cues for the rear foot elevated split squat because I love coaching a slight forward lean to shift the weight primarily into the front foot (as opposed to be super upright and distributing the weight equally) - in my opinion, unilateral exercises are meant to load one side more at a time (knowing you’ll be doing the same on the opposite limb)

The escalator visual forces someone to think about driving the knee down and back (↖️↘️) and coming up at the same angle

Some other cues:
〰️ Drive weight through a tripod foot (big toe, pinky toe + heel)
〰️ Knee tracks in line with middle toes like a train on tracks
〰️ Heart over heel (slight lean forward)
〰️ Juice limes between armpits

Whether you’re an athlete in sport or athlete in life, having cues that you actually remember and can actually execute are so important to get the most out of a movement - if you’re a coach, trainer or movement professional, no one cares how smart you sound if people don’t understand how to use your cues (just a thought🤷🏻‍♀️)

If you’re looking for practical continuing education that you can actually use and apply immediately in your coaching practice, check out the Coaching Foundations Course (you’ll also get CEU’s through the NSCA and CEC’s through canfitpro ), and use code: COACHESCLUB for $200 off

🔗 on Alena Luciani | TRAINING2XL

BALANCE CHALLENGE: spelling your name with the bottom of your foot (you can do capital letters, cursive, or a combo - go wild), repeat on both sides, and progress to the next level

Stability is truly the foundation to strength training, it’s so important and has SO much transfer into sport and in life, so even though this is a fun little challenge to try, it also is a great drill to use in a warm-up or training session to work on single leg stability

TIPS/ CUES:
- Keep a soft bend in the anchor leg
- Hands on hips
- Keep eyes glued to a spot on the ground (at least for the first 2 levels)
- Think about spelling the letter with your heel so your whole leg moves to write it

What would level 04 be?👀

Simple doesn’t always mean easy …

I think what makes the difference between a good program and great program is ex*****on - a program followed (no matter how simple) is going to serve you better than a fancy program that takes too much thought

Most principles in strength training are relatively simple, but what makes it challenging is the discipline to be consistent, the effort that goes into moving weight well, and the intent to execute things to 100% of your ability on a given day - that stuff is hard and it shouldn’t be overlooked!

You’ve heard me say it before …

Do the simple things (squat, hinge, lunge, push, pull, carry, rotate, jump, walk, sprint, MOVE)

Do them well (move with intent, focus on form/ technique, use a weight that’s challenging)

Do them often (be consistent, show up even when you don’t feel like it, take small steps)

It’s not fancy, it’s not sexy, and it isn’t click-baity, but it’s the truth and I’m going to keep shouting it from the rooftops

Keep it simple. Follow a program. Focus on your intent. Get strong. Be an athlete. Have some fun doing it!🪩

I have spots open for spring for my 1:1 Remote Coaching, so if you’re looking for a program with ongoing support and coaching - I got you! Send me a DM and let’s chat🫡