Phase One Fitness

Phase One Fitness Personal Trainer

05/16/2018

Whether it’s for aesthetics or athletic performance, a well balanced training plan is a must. The often neglected hamstrings should be hit just as hard as quads on leg day. Build a strong posterior chain with these exercises.
🔹Glute/hamstring bridge
🔹Reverse lunge
🔹Hamstring kick-backs
Make your workouts work harder.
Train your mind and the body will follow.

Kayla O'Connor

05/14/2018

Planks are some of my favorite core strengthening exercises because they don’t require any spinal flexion and there’s a lot more focus on core stability and motor control. However, they can get a little boring. Try some of these plank variations!
Also, happy birthday Kayla O'Connor

05/05/2018

Happy Cinco de Mayo fit-fam! Going out for tacos and margaritas today? Get a quick workout in first with throw full body circuit guaranteed to keep your heart rate up and hit almost every muscle group.
Deadlift to burpee - 15 reps
KB swing to shoulder press - 10 each arm
Incline plank KB swing - 15 each side
3-5 rounds. Let’s go!

Smile. It’s 😊
05/04/2018

Smile. It’s 😊

05/03/2018

Abs are seen in the kitchen but they’re built in the gym. I’m a huge fan of exercise bands because they provide tension and resistance in both eccentric and concentric movement patterns.
Add these to your core routine and let me know what you think.

05/03/2018

Abs are seen in the kitchen but they’re built in the gym. I’m a huge fan of using exercise bands - they help create tension and resistance in both concentric and eccentric movement patterns.
Add some of these to your core routine and let me know what you think!

05/02/2018

Looking for new exercises to add to your routine? Give these a go!

Ready. Set. SUMMER! Time to get started on your beach bod! 🏖 ☀️ Sign up for our summer shred challenge and get ready for...
04/12/2018

Ready. Set. SUMMER! Time to get started on your beach bod! 🏖 ☀️
Sign up for our summer shred challenge and get ready for pool parties, cookouts and wedding dresses!
Full 28 Day workout and nutrition plan.
Entry fee - $100
Best transformation wins a cash prize!
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Eat clean. Train hard. TRANSFORM! Challenge starts May 14. Who wants in?

Happy Valentines Day! Tag your valentine. 💕
02/15/2018

Happy Valentines Day! Tag your valentine. 💕

Current mood.Don’t forget to sign up for a free assessment and sample workout session. ...
01/30/2018

Current mood.
Don’t forget to sign up for a free assessment and sample workout session.

Who is working out today?Don’t forget to sign up for a free assessment and sample workout session. ...
01/15/2018

Who is working out today?
Don’t forget to sign up for a free assessment and sample workout session.

01/08/2018

Mobility Monday 🚨 🚨
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Excessive flexing of the lower back during a squat aka the butt wink is one of the most commonly known and dreaded movement patterns in fitness.
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In my experience, there are 2 main reasons why people “butt wink” while descending into a squat: poor hip/ankle mobility and lack of motor control throughout the lumbo pelvic hip complex.
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Today, we’ll focus on ankle/mobility. This is another one of my favorites. Notice as my right leg is fully extended, my hip position on the left causes me to “flatten” out my foot. Improving anterior hip mobility on the right and ankle dorsiflexion on the left.
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Give this a go on leg day and let me know what you think!
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Roxbury Crossing, MA

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