Peck Strength

Peck Strength We help people at every stage of their fitness journey.

Whether your goal is to lose weight, build muscle, increase strength, improve mobility, or simply feel healthier, we’ll meet you where you are and create a plan designed for you.

09/16/2026

If you feel your lower back pulling or popping off the pad during heavy leg presses, you’re missing the most important setup cue. 🛑

The leg press isn’t just a leg builder, it requires serious core engagement to keep your spine safe and max out quad output.

3 Cues for a Pain-Free Leg Press:

1. Pull Yourself Into the Seat:
Grab the side handles firmly and actively pull your hips down into the pad. This locks your pelvis in place and stops your lower back from rounding at the bottom of the rep.

2. Brace Your Core:
Treat every rep like a squat. Inhale and brace your abs outward against your spine before you lower the sled.

3. Control the Depth:
Only lower the weight as far as you can without your tailbone curling off the backrest. Range of motion is great, but not at the expense of your lumbar spine!

Save this for your next leg day! 🦵

Want custom strength programming and video form checks to make sure every rep is building real results?
👉 Comment “LEGS” or DM me “STRENGTH” to learn about Peck Strength Standalone Online Coaching ($149/mo)!
📍 Local to the area? Want more accountability? 1:1 in-person training available, spots are strictly limited! DM me “IN PERSON” to claim yours.

09/15/2026

Think stability ball hamstring curls are just for your legs? Think again. 🔥

While your hamstrings and glutes drive the movement, your core is the actual anchor keeping you from wobbling right off the ball.
(And yes, I have to glance up mid-set just to confirm the ball hasn't rolled away from me 🥴😅)

⏳Why this move torches your entire midsection:

🔥360° Core Stability:
Your abs, obliques, and lower back have to brace constantly to keep your hips elevated on an unstable surface.

⛓️Posterior Chain Integration:
Combines glute and hamstring power with deep trunk stability, something a standard machine curl can't replicate.

🦵Pelvic & Hip Control: Keeping your hips locked high as the ball rolls forces your lower abs and glutes to work together nonstop.

🔑Key Form Cues:

1. Bridge your hips up high so your body forms a straight line from shoulders to knees.

2. Dig your heels firmly into the top of the ball and pull toward your glutes without letting your hips sag.

3. Keep your abs braced hard the entire time to control the wobble!

📌Save this for your next lower body or core day!

Want custom strength programming and video form checks to make sure every rep is building real results?

👉 Comment "CORE" or DM me "STRENGTH" to learn about Peck Strength Standalone Online Coaching ($149/mo)!

📍 Local to the area? Want more accountability? 1:1 in-person training available at Mountain Fitness, spots are strictly limited! DM me "IN PERSON" to claim yours.

09/10/2026

If your hips are popping off the seat or you're using momentum to throw the weight up, you're leaving quad growth on the table. 🦵

Try these 3 cues to maximize tension and isolate your quads:

1. Pull Your Hips into the Seat:
Grab the side handles hard and actively pull yourself down. Keeping your hips locked into the back pad prevents your lower back from taking over.

2. Extend, Don't Swing:
Focus on driving your shins through the pad rather than swinging your feet up. Smooth, controlled force gets better recruitment than momentum.

3. Control the Eccentric:
Pause at full extension, then control the descent for 2–3 seconds to keep continuous tension on the quads through the entire range.

Save this for your next leg day!
Want custom workout programming and video form checks to make sure every rep counts?

DM me "LEGS" to learn about Peck Strength Online Coaching ($149/mo).

09/09/2026

A common mistake with the Romanian Deadlift is focusing on reaching for the floor instead of driving the hips back.

When you treat the RDL like a bending-over movement, you can end up relying too much on your lower back instead of loading your hamstrings and glutes.

How to fix it:

1️⃣Keep a soft bend in your knees and keep that knee angle relatively consistent.
(If you have hypermobility in your knees like I do, your “soft knees” may look locked to some people. Just make sure you’re not pushing your knees back into hyperextension.)

2️⃣Push your hips BACK like you’re trying to touch the wall behind you with your glutes.

3️⃣Keep the weights glued to your legs.

4️⃣Stop when your hips can’t travel backward any farther without losing your position.

5️⃣Drive through your midfoot/heels and bring your hips forward to stand tall.

And critiquing myself here: 👀
I went just a little too low on a few reps. You can see my glutes drop a smidge at the bottom, which tells me I went slightly past my strongest/controlled range. 🫣

And that’s exactly why I’m sharing this.

Your goal isn’t to reach the floor. Your goal is to own the hinge. 💪

09/08/2026

If you’ve been skipping food before your gym sessions hoping to burn more energy, here is the truth: carbs are your friend. 🤯

Eating quick-digesting carbs before training gives your muscle glycogen stores a boost, giving you the stamina to lift heavier and push harder without crashing halfway through your session.

You don't need a whole sit-down meal, in a pinch, grabbed-on-the-way options work great:

-Handful of grapes or dried fruit
-A banana or apple
-A handful of pretzels
-That leftover dinner roll sitting on your counter 😅

Fueling your body doesn't have to be complicated to be effective!

Be honest in the comments: How many of you skip eating before a workout? 👇

-Coach Sarah 💚

09/07/2026

The total-body move that doubles as an intense core workout.

If you want to build a functional core, static holds and crunches only go so far.

Adding dynamic movement, like walking out into a push-up and tapping your shoulders, forces your midsection to resist rotating while supporting your body weight.

How to maximize core activation on this move:

1️⃣Hips Level:
As you tap each shoulder, resist the urge to sway or twist your hips. Pretend there’s a glass of water balanced on your lower back.

2️⃣Brace at the Bottom:
Lock in your midsection tight before lowering into the push-up to keep your spine neutral.

3️⃣Control the Walkout:
Walk your hands back under control using your core, rather than relying on momentum.

📌Save this to add to the end of your next workout!

🏋️‍♀️Want more functional core exercises added to your routine? Drop a ⚡️ in the comments or send me a DM to get started with customized coaching!





09/07/2026

Want to maximize your upper back strength on the reverse fly? Check your elbow position! 💡

When setting up on the machine:

1️⃣Lead with your elbows:
Think about pushing your elbows outward toward the side walls, not just moving your hands back.

2️⃣Keep a soft bend:
Lock in a slight curve in your elbows and hold that angle constant throughout the movement.

3️⃣Initiate with the upper back: Squeeze your rear delts and mid-back to move the weight smoothly.

📌Save this for your next upper body workout and share it with a gym buddy! 📲

Ready to take the guesswork out of your training? Visit www.peckstrength.com to apply for 1-on-1 personal training or custom online coaching delivered straight through the Everfit app! 🏋️‍♀️🔥





As we head into fall and winter, building deep cellular resilience and keeping our immune signaling strong is everything...
08/31/2026

As we head into fall and winter, building deep cellular resilience and keeping our immune signaling strong is everything. 🍁🍂

If you haven’t looked into Epitalon Injection, it’s a peptide protocol designed to support:

✨ Immune Signaling:
Helps balance inflammatory responses and support cellular communication.

😴 Circadian Rhythm: Supports natural melatonin signaling for deeper, restorative rest during darker months.

🧬 Cellular Longevity:
Helps maintain healthy cellular function over time.
The best part? It’s not a daily routine you have to maintain year-round. It’s a focused 10-day protocol done just twice a year to complement your long-term wellness goals.

-HSA/FSA Eligible
-Free Shipping
-Medical Consultation Included

If you’re looking to reset your sleep and give your immune system extra support this season, now is the perfect time to grab your protocol.
👉 Drop a comment or DM me "EPITALON" for details!

Can order directly through👇🏼 www.EllieMD.com/peckstrength

08/28/2026

If you feel your traps taking over every time you do lateral raises, try these 3 setup tweaks:

1. Set the Pulley at the Bottom: Anchoring the cable at the lowest notch creates peak resistance at the top of the movement when your arm reaches parallel with the floor.

2. Lead Out, Not Up:
Sweep your hand outward toward the side wall rather than pulling straight up to keep your upper traps from stealing the rep.

3. Control the Negative:
Don't let the cable pull your arm back down quickly, resist the weight on the way down to keep continuous tension on the side delt.

Save this for your next shoulder day!

Need custom programming and video form checks for your lifts? Check out [email protected]" rel="ugc" target="_blank">[email protected] or DM me to learn about Peck Strength Online Coaching.

08/25/2026

Take away the bench support on an overhead press and watch your core instantly turn ON. 🔥

Seated presses without back support force your core, lower back, and glutes to lock down to keep your torso stable, meaning you can’t rely on the bench to push heavy weight.

Why include backless presses in your routine? 👇🏼

Active Stability: Forces deep core engagement to prevent lower back arching.

Shoulder Isolation: Keeps you honest on weight, no leaning back or cheating the rep.

Real-World Strength: Builds functional overhead strength that transfers directly outside the gym.

If you find yourself arching your back or struggling to stay upright, lower the weight slightly and focus on bracing your abs like someone is about to punch your stomach!

Want structured programming tailored to your strength goals?
With Peck Strength Online Coaching ($149/mo), you get custom workout plans, app tracking, and video form checks so every rep is built for maximum results.

👉 DM me "STRENGTH" or tap the link in bio to get started!

Address

Mariposa, CA
95338

Website

Alerts

Be the first to know and let us send you an email when Peck Strength posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category