What are the opening hours?

Monday 9am - 5pm Tuesday 9am - 5pm Wednesday 9am - 5pm Thursday 9am - 5pm Friday 9am - 5pm Saturday 9am - 5pm Sunday 9am - 5pm

Nico Ciro Fitness, East Hampton, NY (2026)

04/23/2020

Waiting for the gym to open like...

04/13/2020

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For more info visit www.nicociro.com.

09/18/2019

[ Hip Hinge ]

This exercise refers to the movement of the hips relative to the lower and upper body extremities.

This is done by sending the hips back and leaning forward with a vertical torso (neutral back).

The importance of this simple movement is that when we bend down to grab things or squat to sit in a chair or to 💩, we initially start with this movement. (Activities of daily living)

Compensation with this movement is usually seen in the knees or rounding of the back which can lead to pain and dysfunction - especially if loaded with weight.

Some reasons you may be compensating are due to motor control - we simply don’t know or understand how to initiate the movement or tight muscles - usually in the hamstrings.

Give this exercise a try and if you feel tightness in any area be sure to foam roll and stretch!

09/05/2019

[ Resistance Band Goodmornings ]

Level: Beginners

Hip hinging is an important movement for many exercise variations and activities of daily living.

This movement is prevalent in both squats and deadlifts.

Some people have a hard time sending the hips back and leaning forward - think bowing.

This variation is a simple way to learn how to properly hip hinge. The tension of the resistance band will pull you down towards the floor. Therefore maintaining an upright torso with a strong core is crucial so we don’t break form.

When performing the exercise, a couple cues I like to use are:
- Push the butt back towards the wall
And
- Stick the chest out (without overextending)

These are also great for the b***y and hamstrings! But if you want to safely progress to deadlifts and squats, learning to properly bend at the hip is important to minimize injuries.

09/03/2019

Training frequency - the number of workouts per week

Training frequency may vary depending on the individuals schedule (Life / work) and also based on their goals.

For example not everyone wants to be a bodybuilder, but if someone is trying to improve or maintain their health they can benefit from going to the gym 2-3 days per week with a well designed workout plan.

If your goal IS to be a bodybuilder or an elite athlete. Then your training also has to be up to par with a greater training frequency, where you can train for more specific goals.

Optimal resistance training frequency depends upon many factors such:
- How much weight is being lifted
- How intense the workout is
- What type of exercises will be done
- Your condition level
- Your ability to recover
- And the number of muscles trained per session

Novice athletes: it is recommended to train the entire body 2-3 days / week.

If you are progressing with your training,

Intermediate athletes: a frequency of 3-4 days / week is recommended

More advanced lifters (elite weightlifters or bodybuilders) can benefit from training 4-6 days / week.
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Address

East Hampton, NY

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm
Saturday	9am - 5pm
Sunday	9am - 5pm

Website

http://Nicociro.com/

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