Exercise Archives - Elite Performance SF

Shoulder Tap Core Strength

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Core Strength/Anti-Rotation

Core Strength/Anti-Rotation


How’re you at the Plank?

Its easy, you say? You’re at Master Level? boring

Well, lets take it up a notch.

In the Plank exercise, you’re working on the strength, stability and endurance of your Core (back & deep ab) muscles.

In the Shoulder Taps exercise, there are some key differences from the normal Plank exercise.

This Core exercise is not just considered a stabilizing or strengthening exercise, but its also known as an anti-rotation exercise.

Anti-Rotation exercises are those that make you fight to keep your midsection (abs, low-back, hips) from rotating. And, anti-rotation exercises are great for your body because it gives you better control and strength from the places that need it (Core & hips).

The Shoulder Tap exercise is going to make your midsection fight against the rotation of your own bodyweight, its going to burn calories, its going to create real Core strength, and you’re gonna know you’re working hard because this exercise is difficult.

Getting into the correct position isn’t tough, especially if you’re already good at the Plank. Checkout my Plank exercise checklist here.

Start in a Plank position. While maintaining all the points mentioned in my Plank article, take one hand and in a slow and controlled movement and bring it to your opposite shoulder as shown in the above picture. Bring it back down to the starting position. And repeat.

If you want to make this exercise even harder, place an object in front of you just inside your longest reach. Instead of bringing your arm back down to the starting position, try and do 10 reps of touching your opposite shoulder and then touching this object.  And keep the movement slow and controlled.

The goal through the Shoulder Tap Core Strength exercise is for you shoulders, torso, hips, knees, and ankles to not rotate at all.

Test out this killer Core exercise and lemme know if you have any questions!

And remember:

In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before

Side Lunge

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Bodyweight Side Lunge

Bodyweight Side Lunge


The lunge is another Primal Movement that’s seen in activities of daily living and sport, and like the squat, uses triple extension (hip, knee, and ankle extension).

This means it’s a highly recommended exercise!dancing emoji


Start with your feet shoulder width apart and your hands on your hips. Draw your belly button in and step out to the side, either at a 3 or 9 o’clock position (stepping to the left or to the right). Exhale while you keep both feet facing forward and bend the leg you’re stepping with. Keep the knee of the trailing leg straight, the leg that’s staying still, during the motion. Your hips will shift backwards as your torso falls slightly forward. Inhale as you step back up to the starting position.

Yup, its that simple. cool


Make sure you:

1)      Keep your spine in a straight line (low-back, mid-back, head)

2)      Keep your belly button drawn in

3)      Keep your shoulders back and down

4)      Breath out on the way down; breath in on the way up

5)      Don’t let your torso twist

6)      Your torso should be positioned at a 60 degree angle when you’re in the lowest position


Have fun with the side lunge!

And remember:

In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before

Bodyweight Squat

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Squat Front Profile

Squat Front Profile

Squatting is a very dynamic exercise and has many components that are often overlooked. Squats are great for most people, from the beginner to the seasoned gym vet. As shown above, start off with the bodyweight squat, meaning you’re just using your own bodyweight with no additional weight. Trust me, doing this exercise completely correct is no easy task.

Lets break it down.

In the squat, your starting position is a tall standing position with your feet shoulder width apart, hands either on your hips or crossed on your shoulders as shown above. Bring your body down while observing the rules below, and then bring your body back up to a standing position. That’s it!!you rock gif


Things to look for:

  1. Knees stay behind toes throughout the motion
  2. Feet stay flat on the ground
  3. Keep your toes pointed forward (ankles, knees and hips should be shoulder width apart and in a line)
  4. Draw-in your belly button towards your spine
  5. Breath in when lowering your body & breath out when standing back up
  6. Make sure that your spine stays in a straight line (this means your head doesn’t stay parallel to the ground at the lowest position)**
  7. Only go as low as you can while maintaining perfect form
  8. Make sure both your legs are working equally and there’s no weight shifting
  9. When descending, have your eyes shift downwards; when ascending, have your vision shit upwards

Squat Side Profile

**This is one of the more overlooked aspects of the squat. As shown in the ‘Squat Side Profile’ picture above, you can see that my low-back, mid-back, and head are all in a straight line. If I put a PVC pipe (an often used/cheap tool in Personal Training) on my back, it would maintain this perfect line, meaning that I’m maintaining good spine alignment while exercising. An easy way to do this, especially if you don’t have a PVC pipe lying around, is to bring your shoulders back and bring your chest forward**

If you can complete this exercise while following these rules, then you can progress it to make it harder. If you can’t do this exercise than you need to regress the exercise. If you have questions on how to progress or regress the squat, lemme know. I am more than happy to help you.


In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before

Popular Exercises to Avoid

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Are you guilty of doing an exercise that isn’t good for you? I know I am.

Before I learned about how the body works and choosing correct exercises, I was guilty of trying exercises because they looked cool or they were difficult.

Lets go over some exercises that are commonly seen around the gym but actually aren’t good for you. When you go into your gym next, or into your boot camp classes, check to see who’s doing these exercises. Hopefully they aren’t the fitness instructors that are supposed to be helping people.

The Burpee

modified burpeeIs it hard? Oh yea. Is it safe? Mmmm, not so much. The burpee requires a lot of stabilization through your core (deep abs and back muscles) with a lot of power generation and stability through the rest of your joints, especially the lower body. Have ankle, knee, hip, or back problems? Then this probably isn’t for you.



Behind the Neck Shoulder Press

BehindNeckBegin320This exercise kills me to see. I literally cringe every time I see this. Behind the neck exercises like the shoulder press put an excruciating amount of pressure on your shoulders.






Shoulder Shrugs with a roll



It doesn’t work the traps (upper back/neck) any more to roll your shoulders. It may seem harder but it just looks and feels funky.


If you have a question, don’t be afraid to ask somebody. Why are you doing that exercise? Is it truly helping your body? Is there a better exercise you could be doing?

If you have a question on exercises I am more than happy to help. Just comment below or message me.

Exercise should be fun AND safe.

And remember:

In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before