Month November 2018

Dynamic Mobility Flyes Exercise

Nick Ortego Leave a comment

In this post:


Video Transcript:
Hey it’s Nick Ortego here and I’m going to
show you a dynamic mobility warm-up
drill for the upper body. I like to
call it the dynamic flyes. So the fly
motion is this out to the side.
What we’re going to do is cross the arms
over like this. Really going to emphasize
the backwards push. So pushing my arms
back. Emphasizing that as my arms go
back I’m turning the palms up and the
thumbs back, so I’m getting external
rotation at the shoulder, activating the
rotator cuff muscles and the scapular
retractors. I go left over right then
right over left and I’m really
emphasizing that external rotation when
I push it back and I’m really
emphasizing pushing back. So I’m trying
to push my arms as far back as I can
stretching the pectoral muscles as much
as I can. Pec tend to be really tight
especially if you drive a lot or sit on
a desk a lot or do anything where your
hands are in front of your body, which is
what most people do for work.
Got any benefit from this exercise leave
a comment below. You like to get content
not available on the blog or the regular
YouTube channel? Then click the link that
is connected to this video and you’ll
have a chance to sign up for the Run Better Now VIP club

Author: Nick Ortego is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and assisted stretching.
Also find more on the Nick Ortego Fitness YouTube Channel

Dynamic Mobility Arm Circles Warm Up Exercise

Nick Ortego Leave a comment

In this post:

Video Transcript:
Hey it’s Nick Ortego here. I’m going to show
you a dynamic mobility warm-up drill for
the upper body that I call arm circles.
So basically what you do is start off
with your arms down by your sides and
start to move them in big circles like
this. Get a little bit of momentum going
and then reverse it as well. I like to do
20 each direction so I’ll do 20 where
it’s forward and then 20 backwards. As
I’m doing this I want to be sure that
I’m trying to make the circles extend as
far behind my body as I can. That’s
usually where everyone needs more
activation of pushing the arms back. So
even when I’m doing the forward circles
it’s not about making a big forward
circle. It’s about making a big backward
circle like that. If you got any benefit
from this video, leave a comment below.
If you’d like to get more content that’s not
available on the blog or the regular
youtube channel, then click the link
connected to this video, you’ll have a
chance to sign up for the Run Better Now
VIP club.

Author: Nick Ortego is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and assisted stretching.
Also find more on the Nick Ortego Fitness YouTube Channel

Swimmers Exercise

Nick Ortego Leave a comment

In this post:


Video Transcript:
Hey it’s Nick Ortego here. I’m going
to show you how to do this exercise
called swimmers, or opposite arm and leg
raises. A little bit of conditioning
drill for the lower back and upper back,
and it’s really good as a pre-workout
activator if you need to work on the
muscles that pull the shoulder blades
back, or if you need better posture. Want
to start off lying down on your stomach,
legs together, arms reach out in front
together.
Look straight ahead so the chin is not
up. The chin is kind of tucked even
though the head is lifted, and we’re
gonna raise one arm up reaching it
forward as high as you can. And it’s far
forward as you can and the opposite leg
leg stays straight. So I’m not bending my
knee and I’m reaching my toes is far
out toward the back wall as I can.
And then back down hold it up there for
a second and back down. Keeping the
chin tucked the entire time. Give that a
try and if you got any benefit from it,
leave a comment below. If you wan to get
more content not available on the blog
or the regular YouTube channel, then
click the link connected to this video
you’ll have a chance to sign up for the
Run Better Now VIP club.

Author: Nick Ortego is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and assisted stretching.
Also find more on the Nick Ortego Fitness YouTube Channel

Superman Lower Back Exercise

Nick Ortego Leave a comment

In this post:

Video Transcript:
Hey it’s Nick Ortego here. I’m going to
show you how to do this
lower back strengthening exercise that a
lot of people call Superman.
Lie down on your stomach, the
arms are extended up by your ears. Legs
are extended like this. What you want to
do is keep your head lifted off the
floor, but also keep your chin tucked. So
that we’re not over tightening the upper
traps and the muscles behind the neck.
From there we’re going to lift
both legs and lift both arms, Being sure
not to cram the back of your neck, not to
over-tighten the upper traps. What we want to
do is use the shoulder blade retraction
to lift both arms and not the back of
the neck. We don’t want the back of the
neck to get too tense so chin slightly
tucked, legs lifted, arms lifted, back down.
Give that a try and if you got any benefit
from this video, leave a comment below.
If you’d like to get content not available
on the blog or the regular YouTube
channel, then click the link connected to
this video you will have a chance to
sign up for the Run Better Now VIP club.

Author: Nick Ortego is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and assisted stretching.
Also find more on the Nick Ortego Fitness YouTube Channel

Superman Abdominal Activation Exercise

Nick Ortego Leave a comment

In this post:

Video Tanscript:
Hey Nick Ortego here. I’m going to
show you an exercise that I like to call
the Superman AB activation. So you get
into the Superman position legs are
extended, arms are extended up by the
ears. Be sure that your chin is tucked,
palms are flat on the ground, legs are
flat on the ground. And what you do is
brace the abdominals. So you’re gonna
tighten up all of the abdominal muscles
as if someone were about to punch you in
the gut. And then you’re gonna press your
arms and your legs into the floor at the
same time while looking directly at the
floor, keeping the chin slightly tucked.
Kind of like this. Way I like to do it is
only five seconds and the reason it’s
only five seconds is because I want you
to make it feel as intense as you can
for those five seconds. If you go for a
long time you’re gonna naturally scale
back your force. So try to get those
muscles to work as hard as they can for
that five seconds. You may be able to
somewhat lift your hips and ribs off of
the floor if you’re strong enough, maybe.
But if you can’t you’re still getting
the effect like this. Alright that’s it.
Give that a try and if you got any benefit
from that video then leave a comment
below. if you’d like to give more content
not available on the blog or the regular
YouTube channel then click the link that
is connected to this video you will have
a chance to sign up for the Run Better Now
VIP club.

Author: Nick Ortego is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and assisted stretching.
Also find more on the Nick Ortego Fitness YouTube Channel