Tag: Exercise

Rotator Cuff Exercises for Strength

Rotator Cuff Work

Purpose:

  • Increase Rotator Cuff Musculature Strength
  • Improve Shoulder Integrity

Prime Movers:

  1. Infraspinatus (Shoulder)
  2. Teres Minor (Shoulder)

The shoulder joint is the most movable joint in the body and can obtain an injury relatively easily if not treated properly. Knowing this, Rotator Cuff Work is crucial for complete shoulder health.

The rotator cuff musculature is composed of multiple small muscles that hold the shoulder joint into its socket. If these muscles are weak or out of balance then your shoulder health is compromised and you are at high risk for injury.

With this in mind, doing some shoulder mobility and rotator cuff work will allow you to move better and get stronger.

Commonly, our shoulders have enough, or even too much, internal rotation strength from things like Bench Pressing, and we need to increase the external rotation strength to help establish balance.

How To Work The Rotator Cuff Properly

  • To work the external rotators of your shoulder, you must go through an external rotation of the humerus, or upper arm bone, with appropriately added resistance.
  • It is best to use a band or cable with light resistance to keep constant tension on the muscle while doing many repetitions.
  • Begin by grasping a band, or single cable attachment, with one hand. Have the band or cable anchored near hip height.
  • Go through multiple movements that include external rotation of the humerus such as with your elbow out horizontally from your shoulder to where you rotate your hand back over your shoulder, or to your side where you rotate your hand out laterally.

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More Accessory Exercises…

View All Exercise Descriptions


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The 3 Best Bodyweight Exercises Anyone Can Do

The 3 Best Bodyweight Exercises Anyone Can Do At Home

These are the 3 Best Bodyweight Exercises anyone can do at home or in the gym; to get stronger, burn fat, build muscle, prevent injury, lose weight, and decrease pain! They are basic, simple, quick and easy for a fast workout, anywhere!

3 Best Bodyweight Exercises anyone can do at home with the Daily 30

The 3 Best Bodyweight Exercises that you need to be practicing every day are:

  1. Paleo Squats
  2. Push-Ups
  3. Prone Cobras

These basic foundation exercises are designed to build your full body strength, health, and fitness.


The Paleo Squat

the daily 30 fitness challenge

By going into the full depth Paleo Squat daily you will help to actively stretch out your muscles which in turn takes the pressure off of your joints.

The full depth position is especially great for spinal decompression, which is caused by bad posture, sitting and age. By simply performing this incredible exercise daily you can help to alleviate almost all of your muscle and joint pain!

Learn More!


Push-Ups

push up proper form

Push-ups are a great way to improve our upper body strength!

It not only works your arms, shoulders, and chest but your entire body from head to toe as you have to maintain a strong body position during the entire exercise. This promotes core strength during movement as you build up your body’s stabilizers.

Just remember, keep everything straight from head to toe! No mountain or valley hips (hips raised high or hips dropped low). 

Learn More!


Prone Cobra Exercise

prone cobra yoga exercise for posture

Now, most people cannot do a Pull-Up, so we made a modification to accommodate everyone by replacing the Pull-Up exercise with a Prone Cobra Exercise.

The Prone Cobra is a Yoga Based Movement that works your entire posterior chain musculature helping to set our shoulders back in a better anatomical position while building core strength. This exercise works your entire back while stretching out our commonly tight chest and shoulder musculature, greatly improving our posture.

If you have bad posture, this is a great way to correct it!

Learn More! 


The Daily 30 Bodyweight Exercise Routine

All 3 of these exercises make up the Daily 30 Bodyweight Exercise Routine!

Every exercise in the Daily 30 can be tailored specifically to your current physical abilities.

We even have modified versions for those with injuries, disabilities or physical limitations; and they will still make you feel GREAT!!!

Learn more about The Daily 30 Bodyweight Workout! >>


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Daily 300 Fitness Routine Self-Evaluation

The Daily 300 Bodyweight Workout

Self-Evaluation of your Fitness Level

push up proper form

The Daily 300 is a continuation of the Daily 30 Bodyweight Fitness Routine.

It is a self-evaluation to check your fitness level, after completing the Daily 30 Challenge.

It is recommended that you do the Daily 300 once every 60-90 days in order to check your improvement and to test your body’s level of fitness.

Each time you perform the Daily 300, try to beat your time! The goal is to always keep moving forward. Push for more every time!

How To Do the Daily 300

Do 10 rounds of the Daily 30 as fast as possible to test your fitness level.

(10 Paleo Squats + 10 Push-Ups + 10 Prone Cobras) x 10 Rounds = Daily 300

 

Your time determines your fitness level:

15+ minutes = Beginner Fitness

12-15 minutes = Basic Fitness

10-12 minutes = Moderate Fitness

8-10 minutes = Advanced Fitness

<8 minutes = Elite Fitness

 

Current Record Time:

8m:12s by Ryan Mathias

Think you can do better?

Record yourself doing the Daily 300 continuously for time and post it to a viewable network (YouTube).

Then send the link to ryan@mathiasmethod.com to be evaluated for the new record holder! Good Luck!

Ironworks Gym in Grass Valley, CA

Ironworks Gym

Located in Grass Valley, CA

Ironworks Gym is located in historic downtown Grass Valley, CA and is open 24-hours to the local community and members. Stop by today or make an appointment to start getting the best workouts of your life, at a reasonable price! 

Ironworks Gym in Grass Valley CA

  • Get all of the best supplements right at the front desk! HUGE selection!
  • The best fitness, bodybuilding, and powerlifting equipment in town!
  • We support the Silver Sneakers program for seniors!
  • Extremely knowledgeable trainers!
  • Some really nice people!

Home of the Mathias Method Strength Warriors!

Also, we have some really great Workout Programs and Apparel that our members love!

 

About Ironworks:Ironworks gym in grass valley ca

Ironworks is one of the premier gyms in grass valley, CA and offers a judgment-free zone where anyone can train hard to get in shape.

We’re a place for true fitness enthusiasts, bodybuilders and powerlifters to focus on their workouts and improving their strength.

As a 24-hour gym, you’ll always be able to find a time to stop in to work toward your goals.

Plus, our top-of-the-line equipment ensures that you’re getting the most out of the time that you spend here!

Our owner, Curtis P., has an extensive background in Personal Training, and he’s committed to using that knowledge and passion to create a positive push on strength training.

This facility is great for anything from Silver Sneakers and general fitness to our own Grass Valley Powerlifting Team, the Mathias Method Strength Warriors! Check for local powerlifting meets here!

Make sure you read these Top 20 Gym Etiquette Rules Everyone Needs To Know before you stop by!

Stop by today or make an appointment to start getting bigger, stronger and leaner than ever before!

 

Contact Information

Address:

Ironworks Gym

153 South Auburn St.

Grass Valley, CA 95945

United States

 

Phone #: (530) 272-9462

Hours: 24 Hour Gym

Office Hours: 11am-6pm Mon-Fri, Sat by Appointment

Get stronger, build muscle, and lose weight the right way at Ironworks Gym today!

 

Join Ironworks Gym on:

Facebook: Facebook.com/Ironworks247/

Instagram: @IronworksGymCA

Twitter: @IronworksGymCA


30 Day Bodyweight Fitness Challenge

The Daily 30 Bodyweight Fitness Challenge

push up proper form

This 30 Day Bodyweight Fitness Challenge is for men, women, children, and even seniors who want to improve their strength, health, and fitness every day with a simple bodyweight exercise routine!

 

What is the Daily 30?

The Daily 30 is a simple, fast and effective Bodyweight Exercise Routine that combines only the most effective Bodyweight Strength Training Exercises into an easy-to-follow Full Body Workout!

From this, you will discover how your body is designed to move as we teach you how to perform the most essential bodyweight exercises for you to reach your strength, health and fitness goals!

This is crucial to relieve pain and prevent injury in everything that you do! Just by doing this simple routine, it will improve your strength and how you feel every day for the rest of your life, guaranteed!

The best part is anyone can do it!

Whether you are a Powerlifter (like me), a child in PE class, a stay at home parent, a desk-bound employee, or are just too busy to maintain a regular workout schedule, this is for YOU!

Everyone needs to move more, and move correctly!

Do it at home with the whole family, in the office, or even while traveling! It is always the perfect time and place, to get fit and learn how to move properly for strength!

Learn more about the Daily 30!

Read the Success Stories!


Buy the Book Today!

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This Book has helped so many people and I want it to help YOU too!

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The Challenge:

I challenge you to improve your strength, health, and fitness by doing the Daily 30 every single day for 30 days!

If you are a beginner and want to teach yourself how to create a healthy habit of staying active every day, then simply do at least 1 round of the Daily 30 every single day, for 30 days. This will teach you to stick with it and stay active as you work towards your goal of a stronger, healthier, happier you!

If you are looking for a bigger challenge, then I challenge you to do each of the 3 exercises in the Daily 30 continuously for 60 seconds each and try to beat your rep count every day! You can stop to take a short break or two during the 60 seconds, but try to beat your total rep count every day!

Note: Do not pause your reps when going for time. Just move as fast as you can while maintaining proper form!

Get started today!

You may also like our 2019 Core Strength Plank Challenge!

Ranking Your Progress:

If you are a beginner challenging yourself to commit to a daily fitness routine, then just stick to doing 10 repetitions of each exercise perfectly every single day. Be proud that you are taking steps towards improving your strength, health, and fitness and teaching yourself to make exercise part of your daily life.

Your progress is measured by your commitment to yourself. If you make it all 30 days, then you have succeeded!

Go celebrate, then keep it going!

 

If you are taking on the bigger challenge, then just doing the Daily 30 every single day for 30 days is just not enough. You have to push for progress and try to beat your previous accomplishments every day.

If you did 20 reps yesterday, then you need to push for 21+ reps today. Everyday push for more and try to see how high you can rank after 30 days!

You can judge how well you did for each like this:

10-20 reps = Beginner

20-30 reps = Intermediate

30-40 reps = Advanced

40-50 reps = Elite

50-60 reps = World Class

 

When you complete your 30 days, write about your experience and submit it to ryan@mathiasmethod.com, and you could be featured on MathiasMethod.com!

For even more, try the Daily 300 Fitness Level Self-Evaluation!

Or our Stronger In Minutes – Home Bodyweight Workout >>

Are you Self-Disciplined enough?

Let’s find out…