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alooneycscs, Mooresville, NC (2026)

05/31/2022

𝗨𝗻𝗹𝗼𝗰𝗸 𝘆𝗼𝘂𝗿 𝘂𝗽𝗽𝗲𝗿 𝗯𝗮𝗰𝗸 🔑
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This is one of my favorite movements to reset the upper back and shoulders.
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Make sure to set the edge of the bench slightly above the bottom of the sternum. Let the weights travel away from the bench (heck of a rhomboid stretch!).
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Give it a shot.
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02/23/2022

I am so happy for Missy!
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She works so hard and takes care of business outside the gym as well.
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Bravo 👏🏼👏🏼👏🏼
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—Repost—
🚨 𝗦𝘂𝗽𝗲𝗿𝘀𝘁𝗮𝗿 𝗔𝗹𝗲𝗿𝘁 🚨
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@𝗺𝗶𝘀𝘀𝘆.𝗿𝗶𝗰𝗵𝗮𝗿𝗱𝘀𝗼𝗻.𝟱𝟬𝟳 has lost 46 pounds since joining Discover Fitness!
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She’s rockin’ her Discover Razorback tee that she earned for winning the January performance challenge (Assault Bike 50 Cals x AFAP).
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If you see Missy around congratulate her on her hard work!
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If you want to start your fitness journey and join Missy shoot us a DM and we can schedule your FREE Success Session 💪🏼
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02/16/2022

Here is a simple program I have used personally over the last few weeks (also with some in person clients).
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This program is basically an A & B rotating total body workout that alternates the big movement patterns. It’s perfect for people who are busy with work, family and careers and need 30-45 minute sessions 2-4x per week but also need flexibility on training days.
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I tend to pick a focal lift for 2-4 weeks and vary the other exercises around that. All reps are between 5-15 and the circuit is performed 4-5 sets with about :40 seconds transition between exercises.
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I also add 20-30 minute Assault Bike rides in for cardiovascular health.
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02/14/2022

I spent my teens and early twenties trying to Bench Press my way to a bigger chest. I lived in 5X5 land for several years and got pretty strong but no significant size.
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Here’s what I failed to realize back then:
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1. The bench press is primarily a triceps and shoulder builder.
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2. Straight bar benching does not provide enough “stretch” due to the internal rotation position.
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3. Too much “fixed position scap” pressing will eventually cause shoulder pain
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So what’s the answer?
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✅ High Frequency Training
✅ High Volume Training (pushups & rings)
✅ Neutral or Slight Externally Positions
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*not all at once but varied
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02/09/2022

𝗪𝗵𝗮𝘁'𝘀 𝘁𝗵𝗲 𝘀𝗲𝗰𝗿𝗲𝘁 𝘁𝗼 𝗴𝗲𝘁𝘁𝗶𝗻𝗴 𝗿𝗲𝘀𝘂𝗹𝘁𝘀?!
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Show up and often.
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If you want to achieve, you have to be consistent. This applies to life skills, training, careers and relationships.
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There’s nothing wrong with high intensity but chronic high intensity leads to burnout and failure. Pick your spots.
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“If you hangout in the barber shop long enough, you’re bound to get a haircut” - Denzel Washington
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𝗦𝘁𝗮𝗿𝘁 𝗱𝗼𝗶𝗻𝗴 𝘁𝗵𝗶𝘀:
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Set a goal and see it until the end.
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Eliminate excuses to miss workouts.
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Follow through with a program.
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Pick an exercise and build it for a few weeks.
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If you’re not 100% then modify the training and don’t miss a session.
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02/01/2022

❗️𝗘𝗾𝘂𝗶𝗽𝗺𝗲𝗻𝘁 𝗥𝗲𝘃𝗶𝗲𝘄❗️
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T-Bell is a game changer for squats and RDLs. This device is a must have for any home gym or equipment bag.
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There are tons of benefits for this device such as:
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1️⃣ Heavier loading than Goblet Squats for women to increase demand of the quads and glutes.
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2️⃣ The position of the arms creates great stiffness that gives the spine stability and the ability to increase range of motion through the hips.
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3️⃣ Adjustable handle pins to allow progress through deeper ranges of motion instead of increasing load.
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4️⃣ The position is a true squat and eliminates significant hip hinging through the squat movement
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There are several other great movements the T-Bell can be used for such as RDLs and bent over rows.
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Check out to grab one (I have zero affiliation just love the product).
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01/26/2022

𝗦𝗶𝗻𝗴𝗹𝗲-𝗟𝗲𝗴 𝗪𝗼𝗿𝗸 𝗳𝗼𝗿 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 & 𝗟𝗼𝗻𝗴𝗲𝘃𝗶𝘁𝘆
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As much as I love the barbell, there’s no denying the massive benefits of single-leg training.
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A complete program should include force vectors (google it) from many angles. This is critical for joint health and pain-free training.
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While the total loading is less than the barbell, often when the loading from each side is totaled up compared to its bilateral equivalent (2-leg) the total loading is more.
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There are tons of variations available in the “squat and hinge” categories. Here are some additional modifications for variety and structure:
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✅ Front Foot Elevated
✅ “Neutral”
✅ Rear Foot Elevated
✅ 1-DB/KB Contralateral & Ipsilateral Loading
✅ KB and Sandbag/Sandstone Loading
✅ Foot Pressure & Shin Angles
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01/19/2022

𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀𝗶𝘃𝗲 𝗢𝘃𝗲𝗿𝗹𝗼𝗮𝗱
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This is the most basic principle of training and most get it wrong. Unless you have been training consistently for over 3 years (and I mean a rock solid 3 years) you need to use repeatable workouts.
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Repeatable workouts are highly measurable. If you switch exercises and methods every week, how do you know what works?
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When it comes to general fitness or novice athletes I train I use the simple model in the graphic. It’s not sexy but it’s highly effective.
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If your new to training, select a group of exercises and train them for 3-5 weeks under this progression model then switch out to new variations and repeat.
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01/17/2022

❗️𝗛𝗶𝗽 𝗧𝗵𝗿𝘂𝘀𝘁 𝗣𝗥 ❗️
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The Hip Thrust has become popular in some circles of fitness but it needs more love.
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I have never seen anyone injured on this exercise. Years ago, at a conference I asked an industry leading coach his thoughts and he hated it and claimed it was disastrous. WRONG.
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Men and women should regularly program Hip Thrust in their programs. It’s a great alternative for people that struggle with barbell deadlifts.
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The biggest issues I see with people who use this exercise is too heavy with loading, not achieving full hip extension, and throwing the head back.
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01/14/2022

Most people assume a “good workout” will get them closer to their goals. They base this off an emotional connection of “I like this training style/method.” Just because it feels good doesn’t mean it actually moves them closer to the goal.
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You need to understand what the standards are in relation to your goals. Simply put, what are commonalities of people who have achieved the goal you desire?
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Every program I write is based off of the individual’s goal and what standards are required to achieve them. This gives the athlete a “final destination” for each program or phase of training or life.
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𝗦𝘁𝗮𝗻𝗱𝗮𝗿𝗱𝘀 𝗱𝗿𝗶𝘃𝗲 𝘁𝗵𝗲 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗽𝗿𝗼𝗰𝗲𝘀𝘀.
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Each individual will be aiming for different standards related to strength, body composition and sports performance.
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Standards show you the path forward and decrease the risk of straying from the goal and ultimately failure.
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01/12/2022

I have set a goal to post more on social media in 2022. For a variety of reasons, I have been inconsistent in the past. The biggest reasons have been lack of time and interest but I feel I can provide helpful information to improve your health.
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Soooo…
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𝘎𝘰𝘪𝘯𝘨 𝘧𝘰𝘳𝘸𝘢𝘳𝘥 𝘐 𝘢𝘮 𝘥𝘦𝘥𝘪𝘤𝘢𝘵𝘪𝘯𝘨 𝘵𝘩𝘪𝘴 𝘱𝘢𝘨𝘦 𝘵𝘰 𝘪𝘯𝘧𝘰𝘳𝘮𝘢𝘵𝘪𝘰𝘯 𝘢𝘣𝘰𝘶𝘵 𝘩𝘦𝘭𝘱𝘪𝘯𝘨 𝘢𝘥𝘶𝘭𝘵𝘴 𝘨𝘢𝘪𝘯 𝘴𝘵𝘳𝘦𝘯𝘨𝘵𝘩 𝘢𝘯𝘥 𝘮𝘶𝘴𝘤𝘭𝘦 𝘸𝘩𝘪𝘭𝘦 𝘮𝘢𝘪𝘯𝘵𝘢𝘪𝘯𝘪𝘯𝘨 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘫𝘰𝘪𝘯𝘵𝘴 𝘢𝘯𝘥 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘪𝘯𝘨 𝘭𝘰𝘯𝘨𝘦𝘷𝘪𝘵𝘺.
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This page is for YOU. I am not a big fan of highlighting myself and diving into my personal life on social media BUT you may be interested in my background.
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About me (in no particular order):
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1. I’ve been in the fitness, strength and conditioning space for almost 15 years as an athlete and coach
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2. I became a coach because of a significant injury and surgery. My mission is to get people get strong and build muscle while staying pain-free
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3. I own a gym in Mooresville, NC and we train a wide variety of individuals from college, high school, middle school athletes and adults looking to get stronger, leaner and healthier.
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4. I am a strength and conditioning coach at a local private high school.
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5. I provide online training teams that focus on specific outcomes that people can access anywhere in the world.
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6. Avid reader and whitetail deer hunter 😀

06/27/2021

🔨 𝗦𝗧𝗥𝗢𝗡𝗚 𝘄𝗲𝗲𝗸 𝗳𝗼𝗿 𝘁𝗵𝗲 𝗹𝗮𝗱𝗶𝗲𝘀 𝗮𝘁 𝗗𝗶𝘀𝗰𝗼𝘃𝗲𝗿🔨
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Here’s a recap of some of our female clients going full throttle through their training this week.
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𝙒𝙚 𝙝𝙖𝙫𝙚 𝙨𝙚𝙢𝙞-𝙥𝙧𝙞𝙫𝙖𝙩𝙚 𝙖𝙣𝙙 1:1 𝙥𝙚𝙧𝙨𝙤𝙣𝙖𝙡 𝙩𝙧𝙖𝙞𝙣𝙞𝙣𝙜 𝙞𝙛 𝙮𝙤𝙪'𝙧𝙚 𝙧𝙚𝙖𝙙𝙮 𝙩𝙤 𝙘𝙤𝙢𝙢𝙞𝙩 𝙩𝙤 𝙜𝙚𝙩𝙩𝙞𝙣𝙜 𝙡𝙚𝙖𝙣𝙚𝙧 𝙖𝙣𝙙 𝙨𝙩𝙧𝙤𝙣𝙜𝙚𝙧.
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DM or email [email protected] for more info.
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alooneycscs

05/31/2022

02/23/2022

02/16/2022

02/14/2022

02/09/2022

02/01/2022

01/26/2022

01/19/2022

01/17/2022

01/14/2022

01/12/2022

06/27/2021

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