Train P3 Intensive – Performance, Power, Physique is a 12 hour curriculum divided into 2 days and sectioned into four, 3-hour workshops. It is taught by Nerijus Bagdonas and Train P3 students: David Haws, Lesley Kennedy and Micaela Mamede.
Train P3OUTDOOR GROUP SESSIONS NYC:
May through October 2016!
Train in beautiful Central Park & BECOME THE STRONGEST VERSION OF YOU!
WHAT:
Train P3 Outdoor Group Sessions are athletic and dynamic, movement and skill based, full body strength and conditioning classes. We use primal bodyweight moves to help you increase endurance, lose body fat, become more athletic, explosive and nimble. This is NOT a bootcamp. You will focus on learning skills, practicing awareness and good form. Beginners are welcome, but please check pre-requisites below.
Humans are incredibly versatile and adaptable beings that can move and travel through space and different environments in a variety of ways. We can crawl, roll, walk, swim, climb, run, brachiate, jump, run, walk on all fours and more. A term “locomotive pattern” is a description of a movement of human body traveling through space.
As a movement and skill based strength training method, at Train P3, we believe locomotive patters are hugely important in developing a functional, strong and resilient humans and athletes. Today we are covering a quadrupedal pattern we call a beast crawl. Some call this a bear crawl and there are other names for it too. Regardless of what you call it, it is an important pattern to practice. The beast crawl a full body move which helps increase coordination, strengthens core, shoulders and hips and is a lot of fun! Recently coach Nerijus recorded a video for Qinetic describing the Beast Crawl, how to perform it and where it fits in your current training program.
Besides working chest, triceps, and shoulders, this is a fantastic shoulder stability and core exercise. Balancing on one arm and on the unstable surface engages shoulder stabilizers and taxes the core by adding a rotational component to a push up.
It makes me feel all warm and tingly and happy! But having Valentine’s on a Friday is really cutting into my training schedule this year. Let me see, I need to pick up flowers and wine and a cute gift and make dinner AND shower…?! AGHHH!
Ok I am really not THAT obsessed. I can totally sacrifice one workout in the name of love. But athletic movement makes me feel sexy, primal, confident, engaged and fun. These are definitely the qualities you want to bring to an ideal date.
This year I decided instead of skipping a workout, I am going to make it a quickie (not the date, the workout). Here is a quick, balanced and effective core routine that will elevate your mood and invigorate you for the passionate date with your boo.
Complete each exercise for 30 seconds before moving to the next one. Depending on your fitness level, perform two to four rounds with minimal rest between exercises. This 6-15 minute quickie is not meant to exhaust you, but leave you energized and feeling fantastic! Now get to it:
1. Hip Bridge
Keep your feet hip width apart and knees bent at 90 degrees. Drive your heals into the ground and lift your hips up while squeezing and engaging your butt muscles, the glutes. Keep all the emphasis on your glutes. If you feel like your lower back or hamstrings (back of your legs) are getting engaged, don’t go as high. If your quads (your thighs) are getting engaged, your feet are too far in front and you are pushing forward instead of down into the ground. To make this harder, elevate your feet 12-24 inches or do single leg variation and perform 30 seconds on each leg. Your hip bridge might look slightly different from this picture, unless you do it on the street in the rain and you wear that… If you do, please send us your picture 😉
The Hip Pike has always been on my list of superior core exercises. It recruits most of your deep, spine-stabilizing abdominal muscles*. The Hip Pike simultaneously challenges shoulder mobility, spine and shoulder stability and hamstring flexibility. And if all that mumbo jumbo is not enough to motivate you to pike your hips, do it because you want nice abs…
The Hip Pike has always been on my list of superior core exercises. It recruits most of your deep, spine-stabilizing abdominal muscles*. The Hip Pike simultaneously challenges shoulder mobility, spine and shoulder stability and hamstring flexibility. And if all that mumbo jumbo is not enough to motivate you to pike your hips, do it because you want nice abs…
