Wolfe Movement

Wolfe Movement A holistic approach to online personal training, fitness consulting, personalized program design and wellness advice.

Russell Wolfe
NSCA-CPT, PT MSc student, Kin

I’ll be teaching a Strength & Mobility Bootcamp as part of the Get Fit for Food Security Fitness Challenge this Saturday...
06/30/2020

I’ll be teaching a Strength & Mobility Bootcamp as part of the Get Fit for Food Security Fitness Challenge this Saturday, July 4th at 5pm! is the great foundation running this challenge, and it’s all in the name of benefiting Montreal food banks.
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If the cause interests you, be sure to check out the other classes given throughout the month until July 12 on Meet the Need MTL’s Instagram page!

06/16/2020

👋 Another position I like playing around with for hip mobility drills is the low lunge.
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🏃🏽 While the 90/90 from last week is great for working on hip rotation, spending time in the low lunge is going to help flexion and extension on opposite legs. This video focuses on extension specifically.
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🍑 Hip extension mobility is super important for running, jumping, squatting, deadlifting... anything where you have to get your leg behind your body or want strong force production through the glutes.
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🪑 Lots of sitting is one thing that can steal hip extension away from us over time, and limited motion here usually results in the low back having to extend in its place. This is one of the common reasons we might get low back pain.
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🙋🏻‍♂️Try this drill as a warmup for a run, a sport, or a lower body workout. Alternatively, pepper it in throughout the day as a way to offset some of that sitting, or if your back just needs a bit relief. Find what works for you and stick with it!

“Motivation is overvalued. Environment often matters more.” - James Clear—📖 In the excellent book Atomic Habits, outlin...
06/09/2020

“Motivation is overvalued. Environment often matters more.” - James Clear
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📖 In the excellent book Atomic Habits, outlines three strategies for designing one’s environment in order to maximize good habits:
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🟣Automate good decisions
- Ex: drag your couch off to the side and leave a yoga mat in front of your TV.
🟡Make good habits get “in the flow” of normal habits
- Ex: keep that book you want to finish in the bathroom.
🟢Subtract negative influences
- Ex: don’t keep junk food in the house
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🏠 If we value something or want to build a good habit, our environment should support that. Most of the healthy decisions I make on a day-to-day basis are more a product of my home setup than conscious thought. My exercise mat is a permanent feature of my apartment, just like my guitar stays on its stand rather than away in a case. Having these things visible and accessible at all times has gotten me stretching, sitting on the floor, and practicing music out of sheer convenience, countless times.
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🧠 Having to constantly make decisions towards good habits can be exhausting. For example, I know if I have cookies in my pantry, I regularly have to expend mental effort just to NOT eat one. We I have enough things to worry about - let our environment make some of these decisions for us and good choices become a lot more natural!

06/03/2020

👋 Last week I shared some at-home exercises to help load and progress the hinge pattern. But if you’re having trouble with them, this drill is for you.
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🏋🏻‍♀️To optimally load the hips in the hinge, we want to keep the back relatively straight. Too much back rounding or arching (yes, arching can be just as problematic) can both contribute to an inefficient, uncomfortable or even painful hinge. In these cases, sometimes your best bet can be to strip things down to just the fundamentals, before going crazy with load or fancy variations.
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🧹 Here we keep a stick/broom-handle flat against all points of the spine, from tailbone to skull. This is going to reinforce proper spinal awareness and positioning while exposing any bad habits. If keeping the stick against your back isn’t a problem for you, this might not be the drill you need though.
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⏰ Spend a few minutes on this before your workout or just whenever you have a spare moment around the house. Eventually you’ll ingrain the proper technique and when you load the hinge with more challenging exercises, things will feel a lot better.

🤾‍♀️When it comes to improving athleticism, performance or even everyday function, the body doesn’t think in terms of mu...
05/22/2020

🤾‍♀️When it comes to improving athleticism, performance or even everyday function, the body doesn’t think in terms of muscles. When you want to jump to catch a frisbee, your brain doesn’t say “time to contract my quadriceps and gastrocnemius!” It says, “time to jump and catch the frisbee, and try not to fall over in the process”.
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🏋🏾‍♂️So why should we train any differently? These 8 patterns (initially inspired by ) cover the major movements we should strive to improve competency in. They also reflect how I’ve been designing my workout programs recently, both for myself and clients. I try and hit each of these patterns at least once per week.
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🕵🏻‍♂️In the coming weeks, we’ll be looking at each of these movements more closely and we’ll go over a number of at-home exercise options to start improving and appreciating them.
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❓Are you still working out chest and back on Monday, bis and tris on Wednesday, and legs on Friday? Try thinking in terms of movement, your body already does!

Definitely one of the weirder photo shoots I’ve done... but it was done in the name of education.—🪑 It’s super easy to o...
05/12/2020

Definitely one of the weirder photo shoots I’ve done... but it was done in the name of education.
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🪑 It’s super easy to overdose on one position these days. Sitting for extended periods with the hips and knees at 90 degrees is just not going to feel good after a few hours, no matter how you slice it. Is it because chairs are evil? Should we all spend 700 bucks on standing desks? Not necessarily. There’s no one magic position or solution. The only real solution is variability. Our bodies crave movement, change, dynamic positions.
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🧘‍♀️ That’s where the floor comes in. The floor offers countless different positions. There are literally no wrong answers. Keep moving around and it’s a lot harder to over-stress tissues. Goodbye neck/back/shoulder pain.
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😊 A lot of you might find this silly. But this is one of the simplest ways of promoting joint health, flexibility and reducing postural pain. And it requires no extra time out of your busy schedule. At first, it might not be comfortable. Things we’re not used to rarely are. Thousands of hours of chair sitting have made our bodies reluctant to other positions. But stick with it and you’ll be surprised at how quickly things start to improve. Over time, try spending more time on the floor while you read, watch TV or even work.
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This turns sitting time that would otherwise be contributing to making your body stiffer, into time that actually makes you more flexible. Huge bang for your buck. Don’t take my word for it... try it out and see how quickly things start to feel better.
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Times are confusing enough. Let's eliminate the guesswork from your progress and technique with live video personal trai...
04/17/2020

Times are confusing enough. Let's eliminate the guesswork from your progress and technique with live video personal training. Set up a free consult now for all questions, no strings attached!

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