Form Archives - Elite Performance SF

Forward Step Up

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Forward Step Up

Forward Step Up

The Forward Step Up is going to work all parts of your legs, as well as your core and your arms.

Grab a small step, a bench or if you have it, a box that can support your weight.

Square your body to the box, meaning you’re facing the box. You should have your feet facing forward and hip width apart. And you should be standing in a tall posture. You should also be 3 – 12 inches from the box, depending on your height.

Draw your belly button towards your spine before movement and follow these steps.

  1. Place your right foot on the box. And make sure that your both feet are flat
  2. Shift your weight onto your right foot, while maintaining your tall posture
  3. Stand up on the box by mostly using your right leg to push your bodyweight onto the box, reducing push-off from your left leg
  4. Finish by standing on the box
  5. Maintain your tall posture throughout the movement
  6. Your opposite arm should swing in conjunction with your legs
  7. Step down using your left leg first

Breathe out while bringing yourself onto the box and breathe in while stepping down.

For the Forward Step Up, start by alternating which leg steps up. To make this harder, do all of your reps on one leg first and then switch legs. To progress further, only allow one foot on the box throughout the entire movement, even when you’re standing tall on the box. If this becomes too easy, start adding weight.

Start on a small box and as it gets easier, work your way up. Only make the box higher if you feel comfortable and you’re able to maintain good posture and form. 

Have fun with it!

And remember:

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

Forward Ball Roll

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Forward Ball Roll

Forward Ball Roll

This is a great exercise for your core. Like the Plank exercise, this will work on stability and strength of your core.

You will need a stability ball for this exercise.

You’re going to put a portion of your bodyweight on the ball, and because it will want to roll about, you will need to stabilize your core against this natural ball movement.

Start in a kneeling position with your forearms situated underneath your chest and also just behind the apex of the ball. Your hips should be flexed forward, but your back should still have its natural curves with alignment between your low-back, mid-back, and head.

You should also have your belly button drawn in throughout the Forward Ball Roll.

Roll the ball forward and stop at the point just before you lose form. Go to this end point and hold for 3 seconds, then return to the starting position. Breathe in when rolling the ball away from you and breathe out when rolling the ball back towards you.

Keep the weight evenly distributed between your two forearms and knees.

Perform 3 sets of 15 reps, at a tempo of 3 seconds to roll out, hold at the furthest position for 3 seconds and take 3 seconds to roll back to the original starting position.

Focus on your core. Focus on emoji

And Remember:

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


The Plank

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Tall Plank

Tall Plank

You see this exercise in every gym, but what’re people actually working out? And are they doing it correctly?

The Plank is a standard exercise for increasing core stabilization.

Have you known people to have a 6 pack but still have back problems? Are you on a program that has you doing 500 crunches a week?

Well stop!stop emoji

Exercises like the Plank will increase the strength of your deep core muscles (the muscles that help with posture, keep you breathing well and are the more important muscles in determining torso stability/strength/power).

I want you all to have a strong core. I hate hearing about lower back injuries and then hear that clients are only doing crunches. injured emojiIt honestly hurts my heart.

Lemme break down this exercise:

Start by lying down on your stomach and have your hands underneath your shoulders. You should be on the balls of your feet with a 90 degree angle at your ankle. Press through the balls of your feet to straighten out your legs and have your butt engaged (squeeze your butt). Draw in your belly button towards your spine (this engages your deep core muscles), and straighten your elbows so that your arms are straight, and hold this position. Make sure that your shoulders stay away from your ears and focus on slow controlled breathing, spending 3 seconds each on the inhale and exhale. Have your weight evenly distributed between your two feet and both of your hands.


The Plank

The Plank

Because this is a stabilization exercise, it’s important to maintain stability and not allow your body to tilt, hike, or rotate at the shoulders, torso, hips, or feet. Also, keep your head, mid-back, and low-back all in a straight line. This means that if I take a PVC pipe and lay it on your back, it will touch these 3 points and should be able to rest on your back through the entire Plank exercise.


Try to perform 3 sets of this exercise, holding each plank for up to 1 minute each time. BUT, only perform this exercise for as long as you can keep perfect form. If you’re feeling pain in your lower back please stop. You either need to regress the exercise or readjust your positioning.

Please let me know if you have any questions or comments. I want to make sure that you’re getting the most out of your workouts. Staying pain free is a high priority for everyone, so make sure you’re doing exercises that are good for your body.

And remember:

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