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Complete Body Weight Workout Program

“The Body Intervention” (4 weeks)

This is a personal challenge to all of you out there who think you need weights to get a great workout and develop lean muscle mass.  Body weight exercises are great for maximizing physique enhancement, injury prevention, injury recovery, performance, durability and metabolic fat burning. So if your looking to change things up with a complete workout routine and learn some new exercises here’s a real butt kicker. 

Each workout should last about 35-50 minutes and is broken into 3 workouts over the course of the week. One workout focuses on the upper body, one the lower body, and finally the third workout targets the core. These workouts are best done once a week with a day of rest between if you’re a beginner. For those who are more advance, you can hit each workout two times a week. Beginners should go through each circuit twice the first two weeks and three times each the third and fourth weeks. As for you advanced peeps, every time you get to the last exercise of each circuit you should do this exercise for 90sec to challenge yourself a little bit more.

As for cardio during this complete workout routine I would like for everyone to try and get at least two 30 minute sessions in, outside of three workouts. I would like these two workouts to push the intensity.  So for some of you who are out of shape I would like you to walk for two minutes and then jog the third for a full thirty minutes.  I know this might sound difficult, but do your best. For anyone that is in shape you should be jogging for three minute and then sprint for 30 seconds and walk for 30 seconds and then repeat for at least 30 minutes.  Give this a shot.  It’s sure to be a real butt kicker.

Each of these workouts will consist of crawling, reaching, forward, reverse and lateral movements all used to increase intensity because the brain has to process where the body is going and how. This is totally different than sitting in a machine and mindlessly pushing and pulling in one vector after sitting at a desk at your job all day.  This type of workout increases body awareness, faster reaction times, and increases brain - body reactive timing.  All which make for a more sound body both in and out of the gym. 

These types of workouts also promote posterior chain optimization, which is great for posture and getting the body to move more efficiently.  What tends to happen for people who don’t balance out the same amount of exercises for the back of the body as the front for every workout is that the muscles in the back tend to shut down or have a hard time working properly over time due to this self inflicted imbalance coupled with most people sitting all day long at their jobs.  These programs focus on opening up tight joints and reprogramming those under-active muscles so the body starts to work properly.  The goal of these workouts is to burn more calories and restore the balance between all the muscles in the body and ensure proper movement patterns are being reinforced to deliver the ultimate hybrid in fitness.

DOWNLOAD THE PROGRAM PDF

Upper Body Day

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Core Day

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Lower Body Day

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Over our years of working with everyone from elite athletes to fitness newbies our methodology has been constantly evolving. This is due to our changing as people, getting older and our drive to be the best. One of the biggest changes has been the integration of body weight and mobility/flexibility based movements. We believe that one of the biggest keys to having a healthy body is the ability to move freely. It is important that as one gets stronger and gains muscle they also work on quality of motion and mobility. What we do in the gym or with our exercise should make us more adaptable to our daily stresses not less adaptable. So if your leaving a training session and can't walk the next day or your back hurts you should reevaluate your workouts and consider adding in some quality mobility and flexibility movements into your routine.

The mobility sequence shown in this video is great because it focuses on important muscles in the body and counters a lot of the patters that occur when we sit. This movement sequence can be done in less than 5 minutes and can be used as a super setting component in your workout. We call this sequence the Worlds Greatest Stretch,

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This combination of movement/stretches challenges the upper body, lower body and even the central nervous system.

If you like the videos please subscribe and share and help us accomplish our mission. Thanks again to all our supporters, without you this would not be possible!

Never Forget Your Dreams

Greg & Brandon

Mix Diskerud Training at Premier Fitness Systems

Did you know Premier Fitness Systems has a world class soccer training program? Well, we do and we are extremely excited and proud to root for the USA and PFS athlete Mix Diskerud during this World Cup. USA Soccer Elite Player Mix trusts Premier Fitness Systems when he is in Scottsdale, Arizona and is training to become an even more dominant player.

"Premier Fitness Systems Off the Pitch Soccer Performance Program will empower you to become a elite soccer athlete".

What Makes Off The Pitch Unique

The majority of all strength training and soccer performance programs have failed to account for several aspects found in athletic training. In fact, most “strength and conditioning” programs are at the root of most injuries caused both on the field and in the gym. This is due to their inability to understand what the proper mechanics for players should be and focusing on those patterns. The majority of programs focus on building strength before the correct soccer movements are developed. This only exaggerates incorrect movements and increases dysfunctions in the player. If the trainer themselves are unable to determine improper mechanics, it is likely they will progress an athlete into an exercise too soon, thus ruining the athletes’ ability to achieve efficient performance on the soccer field. For example, many current training systems also do not account for the 3 planes of motion that is the basis of all movement found in soccer. This is a foundational flaw found in all training systems available in today’s soccer training and sports performance regimens. In soccer, it is critical that an athlete's performance is one that can dominate in all 3 planes of motion, training it in 2 dimensions will only hinder the body’s performance in the long term. This and many other reasons is why most training programs with athletes can only go so far. The Off The Pitch approach is an all-encompassing program ensuring players can perform even under the worst of playing conditions.

The Off The Pitch approach to soccer performance is maybe the most progressive and comprehensive available in the soccer performance industry today. We believe that training should focus on reprogramming the body to improve intramuscular coordination to enhance performance if one expects to develop the necessary skills to perform at a high level. Elements such as functional dynamic stretching, muscle elasticity, core function, transverse plane movement, multi-plane ballistic movement, and horizontal plyometric training are just a few of the elements found in the Off The Pitch Soccer Academy.
Whether you are looking to play with the pros or just looking to take your game to the next level, the Off The Pitch Soccer Academy will get you on the fast track to success.

Call us Today and get on the track to becoming ELITE!

480-245-7082

Premier Fitness Systems Golf Fitness Scottsdale, AZ

The Importance of Maintaining Spine Angle Throughout the Swing

Maintaining spine angle throughout a swing may be one of the most difficult things to do if someone is lacking flexibility, mobility and strength. Most people have tight hips, weak back muscles and the glutes essentially are shut off. As a golfer these are not a good qualities! Over time the golfer starts squatting into their knees from lack of glute strength. The shoulders round forward from lack of back and rear delt strength and the hips don't rotate which causes the low back to absorb the majority of the stress. This viscous cycle almost makes it impossible to maintain spine angle once the body gets used to these new patterns, that’s when golf specific exercises are used to retrain the brain and muscles to do things properly.

A lot of golfers have a hard time understanding that the hips affect the glutes, and the hips affect their ability to maintain spine angle.  They don’t really know where their swing fell apart, they just know that they’re no longer able to maintain spine angle throughout the swing. At Premier Fitness Systems, we understand the science and biomechanics of it all. The goal of our golf performance program is to bridge the gap between dysfunctional movement pattern and functionality. We attack hip mobility/flexibility, glute activation, scapula retraction and re-teach the golfer to maintain spine angle throughout the swing. This reprogramming of swing mechanics and swing patterns will add power and drive distance to any golfers game. 

All the power in a golf swing comes from loading the glutes like a spring and then releasing. When a golfer sits into their knees two things happen. One, they cheat themselves of some of their power by not loading their spring all the way. Second, by using less efficient patterns to complete the swing the golfer puts sheering forces on the knees and low back during the swing. You can only imagine over time the affect this has on the knees.

The thing we hear most at Premier Fitness Systems is that guys have lost distance due to age. The thing is for most of your older scratch golfers with good flexibility, they haven’t lost much distance from when they were in their prime. The secret to maintaining optimal golf performance over time is flexibility and using golf specific exercises like the ones below to ensure over time that proper mechanics are being reinforced to prevent injuries and ensure success on the course. The three golf specific exercises below are a great way to ensure any golfer can maintain proper spine angle throughout the swing.

Wall Sit: This exercise is great for getting people to sit back into their glutes and also putting some focus on queing the scap during a squat

Frog Squat into Overhead Reach: This exercise gets the body doing two things right when squatting. One it opens up the hips and allows a person to sit deeper into their hips so they are taking stress off of their knees, but more importantly learning to use their glutes which will improve distance and power in the swing. Two it puts emphasis on spinal integrity in the squat forcing a person to sit up taller while sitting into their glutes which is going to improve spine angle equating to more distance and less torque on the back.

Wall Sit “W’s”: This exercise is amazing at getting a person to open up their chest and get the scap firing so they can keep their shoulders back during a swing and maintain better alignment.

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GIVE BACK WHILE GETTING FIT!

Premier Fitness Systems Charity Event

June 1st, 2014 – Scottsdale,  AZ

Mention "Hope Kids" the entire month of June and Premier Fitness Systems will will donate 10% of your purchase to hope kids. This is a great opportunity to get fit and healthy while helping give HOPE!

North Scottsdale based Premier Fitness Systems (PFS) Studio will be hosting a fundraising event for the entire month of June to benefit HopeKids and its work to help families that have a child that is fighting cancer or some other life threatening medical condition.
Premier Fitness Systems is challenging their community to come together to raise over $2,000.00 to benefit HopeKids and get fit and healthy all at the same time. All proceeds will go to HopeKids and all that they do for the kids and their families.

Since forming Premier Fitness Systems, our mission has always been to help our clients develop and maintain a healthy body, mind and spirit.  We have been blessed with great clients who are as passionate about our mission as we are and pleased to help us give hope.

Call us today to schedule your goal assessment and movement screen! Mention HopKids and 10% will go to the charity 480-330-5971

Information on HopeKids:

https://www.hopekids.org/who-we-are/

Our Vision

To restore hope and transform the lives of children with life-threatening medical conditions, their families and the communities in which we serve.

Our Mission

HopeKids provides ongoing events, activities and a powerful, unique support community for families who have a child with cancer or some other life-threatening medical condition. We surround these remarkable children and their families with the message that hope can be a powerful medicine.

The power of hope in a child's life can produce remarkable resultsEmily

We are a HOPE organization.  Our mission, our focus, and our program is truly unique.

We have an ongoing program of highly-anticipated events and activities to which all the children and their families in our program are invited.   This helps restore fun, excitement and hope to what can be a difficult and uncertain future.  Believing that the power of a wish is in the anticipation, we have created a program where there is constant anticipation of what is coming next, strengthening a child's ability and willingness to fight.

"We are pleased to be in support of such a vital and compassionate work." AZ Diamondbacks

We have a uniquely powerful, support community.  Our community of children and their families get involved in each other's lives.  They encourage and support each other.  We have children who are newly diagnosed, children who are in the midst of difficult treatment, and children who are healed!  One of the most inspiring moments is when a child who has just been diagnosed with a particular illness, meets a child who has been healed from that same illness.  You can almost see the light go on as they realize that this battle is one they can win.

Everything we do is about hope. It is about surrounding these remarkable children and their families with a message that hope is a powerful medicine and that we will come alongside them to walk through this together. It is our heart. It is our message. It is our mission.

Premier Fitness Systems Charity Event

JOIN US FOR THE 1st ANNUAL RAISE THE RRRROOF CHARITY WORKOUT!

May 31st 2014 at 9am and 10:15

Are you a animal lover? If so kick off the summer and come get fit while raising money to help the Lulubelle Animal Rescue. On May 31st The Premier Fitness Systems team is hosting a charity workout with all proceeds going to Lulubelle Animal Rescue http://www.lulubellerescue.com./ At Premier Fitness Systems it is our mission to give back however we can while constantly striving to make a positive impact in peoples lives. Our goal for this event is to raise money for the rescue while raising awareness.

The Raise the RRRRoof charity workout will take place at the Premier Fitness Systems studio at 7267 East Adobe Drive, Suite 101 Scottsdale, Arizona on May 31st, 2014. The first class will start at 9am and second class at 10:15.

You can register at https://clients.mindbodyonline.com/ASP/home.asp?studioid=39046
or call the studio at 480-245-7082 to reserve a spot.

We will be teaching 2 free dynamic flow classes which are Premier's signature fitness class and scheduling complimentary fitness assessments and movement screens for anyone that donates to the charity. There will also be raffles with great prizes to be won!


About Lulubelle Animal Rescue
The Lulubelle Animal Rescue is a volunteer based rescue who are dedicated to rescuing dogs left homeless for whatever reason. Most of their dogs come from the euthanasia list at MCACC but they accept dogs given up by their owners because of difficult circumstances and those in danger of abuse or neglect.
They place dogs in loving, responsible, permanent homes and take considerable care in finding good matches. Animals in our care are spayed or neutered, receive all appropriate veterinary care and treatment, and placed in nurturing foster homes while they await placement in their permanent homes. They assist dogs in distress without regard to age, breed or ease of placement.

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If you are a serious golfer and looking to improve your game it all starts with the butt! The leading cause of low back pain in golfers is weak and inhibited glutes. The first step in correcting this weakness is strengthening the glutes and core with a TPI golf fitness routine. If there is one area that needs to be strong and powerful to play better golf it is the glutes.

Why Are Most Peoples Glutes So Weak?

I have worked with many golfers over my career as a trainer and one thing that I almost always see is weak and inhibited glutes. This is do to the environment that most people find themselves all the time, sitting down! At work we sit, in the car we sit, at home we sit! All this sitting leads to weak glutes, over active hips flexors and tight low back muscles. This is not a good combination if you want to create power in your golf game.

Why Are The Glutes So Important For Golfers And A Important Part Of A TPI Golf Fitness Routine?

Your glutes are extremely important to help stabilize the hip joint, pelvis and low back during the golf swing. They also help us to create rotational power and strength needed to execute a good golf swing. If you are like most people I see and your glutes are weak a few things can happen when golfing. First, it is very likely that you will not be able to load into your trail hip during your backswing which can cause you to stand up and change levels as you take the club back. This will increase the amount you sway off of the ball. Also, lack of glute strength can prevent you from having good energy transfer into your front leg. Which will cause a slide and lack of power when hitting the ball. 

Ball Glute Bridge, a Must in Your TPI Golf Fitness Routine

This is a exercise I love to use with most of my golfers in their golf fitness routine because it not only builds great strength, but also builds a solid stable base. You have to have not only strong glutes to perform the exercise but also great balance. Try this exercise as part of your warm up or even a super set for a more traditional exercise. Do 15-20 reps per leg for 3 sets.

This week we demonstrate the single leg Torso Turn exercise. It is a great golf fitness exercise that will help you increase stability of the lower body and mobility of the upper body. The single leg torso turn exercise will help you develop better balance or proprioception in your golf swing and help you hit the golf ball with more power and accuracy. To perform this exercise stand on one leg and get into your golf posture position. Remember to hinge at your hips and not your back. Your core should be in a neutral position with a flexed stomach. Lift your left leg and extend it slightly behind your body. Then take your arms and cross them over your chest.  Focus on your lower body being stable and not letting your hips and knee move. Also make sure you have a slight bend in the down leg. Start to rotate your trunk into your back swing and repeat for 15 reps. Switch to your other leg and repeat for 15 reps. This exercise will not only help to increase stability of the lower body but also help anyone that sways and slides in their swing. Dim lights

Co-Owners of Premeir Fitness Systems Brandon Harris and Greg Mc Lean

If you're looking to get an amazing functional based workout look no further! The training staff at Premier Fitness Systems, a local North Scottsdale Fitness Training Studio, will motivate and educate you to get in the best shape of your life.
The TRX Suspension training system is a great tool to use at the park, at home, or even  the gym. The most beneficial aspect of the TRX suspension trainer is that it allows for both muscle specific and compound multi-joint movements without having to use any additional weights or equipment. So it is great for building and toning the arms and legs as well as building power and rotational strength for more athletic movements.
Another benefit of the TRX Suspension Trainer is that it allows you to get a killer full body workout in less time. If you keep your body moving you can complete a full-body workout in under 30 minutes that incorporates the core, legs, arms, chest, back and shoulders. For most people that have a career and a family, any spare time is golden. The TRX trainer can increase the efficiency of your workouts and give you that lean tone body you have always wanted.
If you are in North Scottsdale and sick of weightlifting the old-school way let the fitness trainers at Premier Fitness Systems educate you on how to use the TRX Suspension Trainer and motivate you to take your fitness to the next level. 

Here are co-founder of Premier Fitness Systems Greg Mc Lean's 5 favorite TRX Suspension Training exercises. They are all great functional movements that incorporate the core, legs and upper body. If you want a challenge start with 1 minute of work for each exercise with a 1 minute break between. Go through the circuit 3 times for a killer full-body TRX Suspension Training workout. Want to learn how to use the TRX from a certified elite fitness trainer call Premier Fitness Systems located in North Scottsdale at 480-245-7082 and schedule a free fitness evaluation and TRX education session.
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Exercise 1: TRX Walk-Up Hand Stands
Exercise 2: TRX Glute/Hamstring Bridge
Exercise 3: TRX Kick Throughs
Exercise 4: TRX Pop-Ups
Exercise 5: TRX Power Rotations

Golf Fitness at Premier Fitness Systems

The Number 1 Deficiency in Amateur Golfers:
In my opinion weak glutes are the number 1 deficiency in amateur golfers. Therefore the number 1 golf tip I can give is to strengthen the glutes. In this golf tip, lesson and fitness video we give you a great golf fitness exercise to strengthen the glutes. The glute bridge. Performing the glute bridge is a great way to strengthen the glutes and start to re-teach them to fire.

Why are The Glutes Weak:
Why are weak glutes the number 1 swing deficiency in amateur golfers? Simple, we sit all the time! We sit at our desks, we sit in the car, we sit at home, we sit all the time.  This pulls the body forward into a anterior (or forward) tilted pelvis. This anterior tilt inhibits the glutes or turns them off. When the glutes don't fire the low back tends to take the majority of the stress. This isn't a good scenario! The problem for most amateur golfers is they typically sit a lot.  Other adaptations form prolonged sitting are the hip flexors shorten. This again leads to lower back stress and even knee pain.

Bottom Line:
If you want to play better golf and play pain free you must start to strengthen your glutes. This will not happen over night! You have to be consistent to get better and the body is no different. One of my favorite sayings is win everyday! This to me means have a plan and execute it everyday and in the end you will be successful. Start with the exercise below and start to strengthen your glutes.
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Instructions:
Start lying flat on your back with your knees bent and your feet flat on the ground. First draw your stomach in flexing your abbess getting rid of any gap between your back and the ground. maintain this posterior tilt for the duration of the exercise. Then push your heels into the ground and lift your pelvis up focussing on your glutes doing the work.  Start with a 20-30 second hold before you start to do reps. This golf tip, lesson is one of the best ways to strengthen your glutes and to teach your body to use them in your golf swing.

 

Greg at Premier Fitness Systems in Scottsdale Arizona.

As a business owner I understand that sometimes there just isn't enough time to get to the gym. The key thing here is that you don't always need a gym to get a great workout. Whether you are a business owner or a stay at home mom sometimes life just takes priority. What we at Premier Fitness Systems teach our clients is being a healthy, active person means being active everyday but that can come from all kinds of activities. So if you don't have time to get to the gym, do a jog around the block, walk the dog, go on a bike ride with your family or a 20 minute home workout with no weights like the one in the video here. A body weight home workout is a great way to add variety in your routine. This helps you from plateauing and over training.
This home workout that uses only body weight can be done in less than 20 minutes and incorporates strength, balance, flexibility, endurance and core development. Give it a try and let us know what you think!

The Workout:

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Start with 5 minutes of aerobic work. Ideally jump rope
Exercise 1: Divers for 1 minute
Exercise 2: Frog Jump Push-Ups for 1 minute
Exercise 3: Break Dancers for 1 minute
Exercise 4: Reach Back for 1 minute
1 minute Rest and Repeat Circuit


Morocco is know for its amazing spices and flavors and this recipe for Moroccan Chicken is no exception. This recipe is great because the macronutrient ratio is very balanced.

Ingredients

  • 12 oz. grilled chicken breast, cubed
  • 1/2 cup whole wheat couscous, dry
  • 1 cup chicken broth, from bouillon
  • Sun-dried tomatoes, about 20 pieces, chopped
  • 2 medium tomatoes, chopped
  • 1 medium onion, chopped
  • 2 cloves garlic, finely chopped
  • 1 can green peas, drained
  • 1/3 cup whole plain yogurt

Spices: 1 bay leaf (whole), 4 whole cardamom pods, dash of cinnamon, dash of turmeric, dash of chili powder, 1 teaspoon salt, 1 teaspoon ground coriander

Instructions
First chop the garlic and onion and then Fry in a nonstick pan. The pan will need to be big enough to hold all the ingredients. Cook the garlic and onions for a couple of minutes until they start to brown, then add the chopped tomatoes. Mix the ingredients until they start to liquify. Now add the the chicken broth and bring to a boil and add the spices. Slowly stir in the yogurt, one tablespoon at a time. Add the chicken, sun-dried tomatoes, and peas. Then stir in the dry couscous, cover, reduce the heat and simmer for 5 minutes. Remove from heat, fluff with a fork, cover it again and let it sit for a few minutes before serving.

Nutritional Information, Per Serving
Calories (k/cal)    640
Protein 69 (g)   
Carbohydrates 71 (g)
Fiber 12 (g)
sugars 20 (g)
Fat 9 (g)

Premier Fight Club is a boxing style boot camp and fitness class that will will burn fat, tone your entire body & knockout stress!
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The goal of the Premier Fitness Systems, Premier Fight Club is to Strengthen your entire body, release everyday stress, and improve your self confidence!
Fight to be fit with this fitness class that will teach you boxing technique while challenging and motivating you to achieve your goals. The Premier Fight Club incorporates jump rope training, medicine ball and core exercises with traditional boxing skills. You will harness the power of your body as you learn how to throw punches and combinations. Maximize your workout in minimum time!

YOU WILL

  • Gain strength and power while burning calories.
  • Tone your entire body, and diminishing stress.
  • Maximize your time in the gym. The Premier Fitness Systems methodology incorporates all the variables you will need to get fit and stay fit without having to spend hours in the gym.
  • Increase your stamina and endurance. There is a reason professional boxers are some of the most fit athletes in the world. Boxing is a great cardiovascular workout.
Try for FREE*.  Use promotional code #PFSFCP. * For New Participants only.

For more information please call 480-245-7082.

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Maximize your time and start your day off right with this cardio, balance strength workout for your core and lower body. Moving quickly through the movements and adding the bosu ball make this circuit based workout a great way to burn calories and tone your body. Move through the circuit 3 times resting for 15-30 seconds between each exercise. Every exercise can be done with or without the bosu ball. The bosu ball adds the component of balance.

1. Jumping Jacks: 1min of jumping jack will get the heart rate up and begin to prepare the body for the rest on the workout.

2. Reverse lunges: Start in a standing position step back into a lunge setting your weight in the heel of your lead leg. Perform 15 reps and switch sides. Great for the glutes and quads.

3. Mountain Climbers: Start in a pushup position bring one knee into your chest focusing on the core. Switch legs and repeat for 30 reps.

4. Russian Twists: Start in a seated position. Bring your feet 6-8 inches off the ground maintain a slight bend in your knees. Rotate your upper body touching the ground on each side. Maintain a tight core. If your back starts to hurt take your feet to the ground.

5. Lateral Skaters: Stand with feet together, knees bent. Push off right foot and jump to left, bringing right foot slightly behind left. Land with a soft knee and absorb the landing.  Push off left foot to return to start for one rep. Go for 15 reps and Switch sides; repeat for another 15reps.

how to be a fitness model

Becoming a top level fitness model is not a easy task. Its takes dedication and commitment. You have to train hard and smart as well as maintain a healthy clean diet. A fitness models physique is their paycheck so if they expect to get paid and book jobs they have they have to maintain a fit, lean physique year round with no off season.
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General workout guidelines:
A fitness model has to be a machine and needs to lift like one. They need to carry a decent amount of muscle while maintaining a fit lean look. So for the most part the workout will not be just designed to create hypertrophy. There should be limited rest. I would suggest no more than 1min of rest between sets. The majority of the workouts for a fitness model should consist of super sets or circuit based training. Higher rep ranges are ideal with light to moderate amounts of weight. Form is key with focus on balance. The body needs to be balanced from front to back and side to side. Just because the weight is lighter don't think there shouldn't be progression. There should always be progression with Periodization of different training variables. Just like a body builder trying to build size a fitness model needs to make sure that they do not became static.
Training Split:
Monday: Chest/core/HIIT cardio
Tuesday: Back/core/steady state cardio
Wednesday: legs/plyos
Thursday: Shoulders/core/HIIT cardio
Friday: Biceps/Triceps/core/steady state cardio
Saturday: Full Body (focus on compound movements)
Sunday: Rest Day
Every workout should begin with a 10minute cardiovascular warm up to get the body ready and prepared for work. Followed by a dynamic warmup. This is a component that a lot of people neglect. A dynamic warm up helps you both mentally and physically get ready for your workout. It increases your heart rate and core temperature while increasing blood flow to working muscles. It also emphasizes range of motion and flexibility. A Long lean and flexible physique is key for becoming a fitness model. After a proper warm up is completed then the the specific body part starts with a workout design of super sets or circuit based training. This allows the fitness model to maximize his or her time in the gym while working on strength, flexibility, stamina and core all at the same time. A sample circuit could look like this.
Monday: Chest/core

Circuit A:

exercise a1 Dumbell Chest press 12-15 reps
exercise a2 side plank with rotation 15-20 reps per side
exercise a3 1min jumping rope
Rest max 1 min and repeat circuit 3 times.

Golf Fitness at Premier Fitness Systems

Our goal at Premier Fitness Systems is to help you achieve better performance in your golf game. Our proven golf performance system has helped both amateurs and professional golfers achieve better strength, flexibility and performance. Stay tuned for our monthly free golf lessons online where we will educate you on how to play better golf. Today we are going to address one of the major swing faults we see with most of our golfers, having tight pecs and anterior deltoids. This muscular imbalance greatly limits range of motion and restricts power. By increasing range of motion and flexibility in your chest and upper back you will see increases in distance and power in your drives! In the video below Neil Johnson a Canadian Pro member gives you a tip on how to practice keeping the proper posture when you are playing. Neil is not a golf teacher but has had golf lessons from some of the top coaches around and shares some of those lessons that have helped him with his performance. Then Greg McLean co-founder of Premier Fitness Systems teaches you an exercise that will stretch our chest and help create a more functional swing.
Most amateur golfers have a problem keeping good posture during their swing which affects their power and distance. The result is decreased performance and possible injury. These problems can not be fixed over night but with proper exercise and practice one can start to make improvements. Taking golf lessons from someone who understands the mechanics of the swing and training with a golf specific trainer is a great combination to play better golf. In this lesson we will focus on the chest and shoulders being rounded when hitting the ball. In the video below Neil Johnson gives you a hitting drill that can help you correct this problem and Greg teaches you the table top exercise which is great for opening up the chest and shoulders.

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Most golfers stretch minimally before they play with very little focus on the areas that matter the most. You wouldn't expect your golf game to get better with 5-10 minutes a day of practice! So don't assume that your flexibility will either. It takes consistency and practice to get stronger and more flexible. If you want to hit bigger drives, and increase your power, opening up your chest is key! Increased flexibility and strength will improve your posture and allow for a more fluid dynamic swing. Golf lessons that focus on some of these techniques are essential if you actually want to see a change in your swing. Performing stretches like the table top stretch daily coupled with a golf specific strength training program is the missing link in most players game.
Golf Specific Training at Premier Fitness Systems
The Premier Fitness Systems methodology behind our golf performance program is to take an educational approach to teaching players how to understand the different facets of fitness (strength, flexibility, posture, balance, alignment, and body position), and how they can take their game to the next level by improving within each segment. These results coupled with taking a preventative approach to injuries will allow a golfer to stay at the top of their game. The program addresses major imbalances in strength and posture and focuses on improving alignment and body position to allow for a more natural free flowing swing.  Our belief is that our 5 components make up any great workout.  They are the perfect blend to ensure every program addresses any issues or weaknesses. Each component complements the others to create ultimate synergy within the workout. Programs all start with a detailed evaluation and swing analysis that allows for the trainer to understand the client’s needs and create a personalized plan. We determine a starting point using our seven-point movement screen, and from there determine any imbalances or compensation patterns that should further be addressed in our program design.

Golf Stretching Exercises:
Here are some links to golf flexibility and strength exercises that will help you achieve greater power and reduce the risk of injury. These exercises will help you maintain a proper swing pattern and ultimately be a better golfer.  
Remember to always warm up before you perform exercise. Get the oxygen moving and the blood pumping. Ideal is to perform 5-10 minutes of aerobic exercise followed by a Dynamic Warmup.

Dynamic Warm up:

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Hip Flexibility:

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Core Development:

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Golf Posture Workout:

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Every time you play and practice golf you put your body under stress. You turn, twist, bend, squat and walk. These repetitive motions cause your muscles to become tight and increase your chance for stress injuries. This is why is is imperative to get proper golf lessons combined with a golf specific strength training program.  
It’s no wonder that 53 percent of amateur golfers have sustained some sort of injury while playing golf. Maintaining and improving flexibility may be one of the easiest ways to prevent repetitive stress injuries that can occur while you play golf or when you do other daily activities.


Premier Fitness Systems Bootcamp at kierland Commons

We wanted to thank Kierland Commons ‬ for having us for their fitness in the plaza event. This was so much fun and we will definitely look forward to doing this again. We loved teaching the outdoor boot camp at kierland. The setting couldn't be more perfect for our boot camp class. What is boot camp? The boot camp that we teach is a dynamic, motivational, high-energy class. It is a combination of aerobic intervals, core based exercises, and resistance training. The program is designed to constantly challenge each participant and create active progression. Emphasis is placed on exercising safely while having fun and completing the challenge. All fitness levels welcome. We like to say in our book-camps Its not just for looks, its for life! 
Boot camp offers the comradery of a group! You will get support, guidance, encouragement, accountability and a group of people ready to take on fitness for life. As a instructor it is amazing to see the changes not only in the participants bodies but also in their confidence! 
Our boot camp classes are 60 minutes and are customized to meet the needs of the participants. Premier boot camps will get you energized for your day and life!

 Our boot camps are all outdoors and utilize natural props with bands and occasional dumb bells and bars. 
Our boot camp is led by national fitness experts Brandon Harris and Greg McLean who have over 20 years of combined experience in the fitness industry and their team of of degreed, certified personal trainers. The class combines traditional strength training, aerobic intensity conditioning, and sport specific drills, to create a fitness experience that is loads of fun! Our boot Camp is a great way to increase strength, boost aerobic capacity, improve flexibility, lose weight, and break through plateaus! We look forward to working with and helping you to reach your goals.

Register for our boot camp at PREMIER BOOT CAMP

Premier Fitness Systems Bootcamp at kierland Commons

Premier Fitness Systems Bootcamp at kierland Commons

What to expect from Premier Fitness Systems boot camp.

ENERGY: 
We commit to bring our best energy to every boot camp workout and we expect it back in return.

PASSION: We are passionate about fitness and health and we want you to be passionate about your own health.

RESULTS
: We want you to demand results and we are willing to do everything in our power to help you get there.

DISCIPLINE
: It takes discipline to be successful and in boot camp discipline is key to success.

EFFORT
: We're looking for 100% effort in everything you do! The key is to push harder than you typically would by yourself. Get a little bit better every day.

TEAMWORK: 
Boot-camp is all about teamwork. You are there going through all the hard work together as a team and that's what makes it fun.

HAVE FUN: Our boot camps are fun! Some instructors yell and scream and make you do exercises that are just hard and are not functional for your success. We are not this way! Boot camp will be hard and challenging but it will be fun.

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weight training workouts for golf
In the past the professional golfers could get away with not incorporating a solid weight training program in their routine, but not now. The modern golfer needs to be strong, flexible, have great mobility and have stamina if they want to win and be consistent.
Golf specific weight training is an essential part of a fitness program for a golfer who wants to perform at their full potential. Weight training increases muscular strength, endurance while enhancing swing speed, force and decreasing potential for injury.
The first step for creating a golf weight training program is a detailed movement screen. In this screen the training will look for muscle imbalances and movement faults that will negatively impact ones swing.
Common Movement Faults to be addressed:
The glutes:
The glutes are a key component of a golf swing and most individuals have weak or inhibited glutes. By strengthening the glutes and legs a person will build a stable base to support the anchoring system of the golf swing and prevent compensation by the back. There will be emphasis on coordinating and linking of the lower and upper body.
The Back:
The back muscles are key in controlling rotation in the golf swing. Again most people have weak back muscles and imbalances in their posterior chain. In a weight training program geared for golfers there should be a posterior chain focus. Strong rhomboids and lower traps will help control rotation in the golf swing and prevent a C posture that will create inefficient movement patterns. 
The Core:
A strong core is crucial for a solid golf swing. They stabilize the spine and provide the foundation for any athletic movement. Without a strong core the back absorbs rotational stress and injury follows.
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In a weight training program tailored for golfers there must be controlled progression. If a individual progresses before they are ready there could be injury. So quality movements are key. As the body adapts the exercises became harder with increases in tempo and weight. But never before the body is ready. Remember to always listen to your body! Typically it gives the most accurate feedback.

exercise for the back

Why are having strong athletic lats so important? The back muscles are one of the most important muscle groups for stabilization for upper body exercises. Without a strong upper posterior chain there is a huge missing link within the body. Your traditional rows and lat pullups are a good start, but it's also very important that we challenge these muscles in all three planes of motion. Thus teaching the lats to stabilize in any situation. Most people train their lats using only machines or dumbbells in the sagittal plane and neglect any type of lateral or twisting movements. In the video below learn some great exercises for the back that you need to add to your routine.
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Training these muscles can be difficult because most people tend to have shortened lats back lack of full range of motion and inactivity. As a result of inactivity it is important to implement a good stretching routine before they even think about really strengthening the area. It's also very important to incorporate dynamic flexibility into your workouts to help lengthen these muscles prior to a good workout and allow for better results when you're trying to strengthen the muscles. Once you have prepared the muscles for exercise it's essential that one uses balancing motion to focuses on extension to ensure that your lats get full range of motion. So try these exercises to challenge yourself. They are great to throw in as a super set with the more traditional exercises that you typically use.

Golf Perfomace at Premier Fitness Systems in Scottsdale AZ

This one stretch can dramatically benefit you golf game.

If your hips are tight, especially the hip flexors, your body will be forced into a chronically hunched forward position. This forward position will dramatically affect your ability to achieve a full back-swing and therefore limit your trunk rotation and power . This limited rotation can and will cause back pain by your body compensating with a reverse spine to get to the ball. This is not good but I didn't have to tell you that. I could sit here and tell you all of the exercises you can do to start to correct this but I'm not. Instead I'm going to show you one simple exercise that if done daily can dramatically make a positive impact on your swing and potentially prevent injuries down the line. This is a very simple exercise that you can do daily and will take less than 10 minutes to perform. This doesn't mean that this is the only thing you should be doing but at least it is a start.
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Why this exercise is important.

Most of us sit for a considerable part of our day. This sitting can and will create imbalances within your body that will negatively affect your golf game. Stop and think about how much you probably sit, you sit in the car, at home, at work and even in the golf cart. All of this sitting is affecting your golf performance. When you sit you are the placing the muscles in the front part of your hip and the back of your leg in a shortened position. Over time this will affect the muscles that oppose these muscles and cause them to go dormant and became weak. Affected are your glutes, opposite the hip flexors, and the quads muscles in the front of your thigh, opposing the hamstrings. The hip flexors and hamstrings play a major role in your golf posture and the ability to keep the hips mobile. Tight hip flexors are a major cause of s posture, which is a major swing fault along with sway back. To correct these swing faults you must work on your golf flexibility and strength.

Our golf performance program first identifies any imbalances and then we formulate a game plan to correct them.  We conduct a major movement screen along with a goal and lifestyle assessment. This allows us to identify any roadblocks and strategies the best way to achieve success. To schedule a complimentary golf movement analysis call 480-245-7082 or click here PLAY BETTER GOLF

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Contact Info

  • Premier Fitness Systems
  • 7267 E Adobe Dr. Ste 101
  • Scottsdale, AZ 85255, USA
  • Tel: (480) 245-7082

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