LeverEdge Personal Training

✳️ The Short Lever Copenhagen Side Plank

an effective bodyweight exercise that targets the inner thigh (adductors), core and hip stabilizers by reducing the length of the lever to make the movement easier for beginners

Position: Lie on your side perpendicular to a flat bench, chair or sturdy mobility box with a sandbag as shown here 😅

Placement: Place your top knee and shin flat on top of the bench.

Support: Prop your upper body up on your bottom forearm, keeping your elbow directly under your shoulder.

Ex*****on: Drive your top knee down into the bench to lift your hips until your body forms a straight line.

Bottom Leg: Hover your bottom leg in the air underneath the bench, keeping it tucked or extended.

Duration: Hold this position statically for 15 to 30 seconds per side while maintaining a neutral spine.

Perform 2-3 sets each side

Happy 4th of July! 🇺🇸

In honor of our nations 250th Anniversary

We are raffling out $250 in free Personal Training

Shout out to everyone who participated in this Raffle! 🎟️

The winner is 🥁….. Kanyon!

🥇 Congratulations and looking forward to seeing you at the next workout!

✳️ Your Knees Don’t Hurt Because You’re Old

Part 2️⃣ - Tib Bar Raises

Strengthening your lower limbs specifically your Tibialis Anterior muscle can really improve the quality of your movement

In traditional gyms, we focus on strengthening our Calves but often neglect the front side..

Imagine training only your Biceps and skipping out on Triceps.. that’s what many people are doing

This muscle is responsible for deceleration from jumps, falls and even stepping down from stairs so it’s imperative that this stays strong overtime.

Learning to throw is a lost human art form 🖼️

When we were younger, we may have played sports such as:

✳️ Baseball

✳️ Softball

✳️ Football

✳️ Tennis

Just to name a few…

Once we stopped and life caught up with us… we stopped moving in this fashion.

We are told… don’t move it if it hurts…

Our glenohumeral joint (shoulder) is a resilient ball and socket joint meant to move in a 360 degree pattern.. yet we limit ourselves to lateral.. front delt raises.. which of course are great as well just doesn’t solve the entire problem..

Learning this movement pattern can help solve what your shoulder might be needing..

I start training clients with light Indian Clubs (4lbs) to allow your shoulder to remember what it is indeed capable of..

Traditional gyms tend to avoid this style of training because it looks strange..

Learning throwing patterns has helped myself and countless clients recover from shoulder pain and it’s never too late to try something new..

✳️ Meal prep doesn’t have to be complicated

This week we kept it simple with two options:

✳️fajita burritos
✳️grilled chicken with roasted potatoes and peas

The goal isn’t perfection. The goal is making healthy choices easier during a busy week.

By spending a little time on Sunday, you’ve already made dozens of decisions ahead of time. No wondering what to eat. No grabbing fast food because you’re tired. Just healthy meals ready to go.

A lot of people focus on workouts, and training is important, but abs are made in the kitchen.

If your nutrition isn’t dialed in, you’re making the process harder than it needs to be.

Keep it simple. Focus on protein. Prep ahead. Set yourself up for success

That’s how real results happen

Part 1

1️⃣ Your Knees aren’t Weak Because you’re Old…

✳️ Your knees are weak because you might be missing out on some weak links in your current fitness routine…

🥇 The Sled is a Gold standard warm up here at LeverEdge and if you’ve been in for a training session.. it doesn’t matter if it’s lower or upper body day the Sled will be incorporated

Doing this before your workout not only sets the tone for your legs to be strong and stable as you move but also provide a pain free pump in your legs that provides blood flow to the area

🕰️ Performing this for 2.5-5 minutes before your workout ensures your mind and body are ready for whatever is planned for the day

Spend time on a sled and keep a nice steady tempo

This is one of the ways you can correct weak links you have in your body on a daily basis

🌎 The 2026 World Cup is here‼️

⚽️ In honor of the kickoff today,

Here’s 3️⃣ Exercises to help improve the strength and mobility of your Ankles

1️⃣ Single Leg Calf Raise

3 Sets x 15 Reps each Leg

2️⃣ Tibialis Anterior Raises

3 Sets x 20 Reps Total

3️⃣ Seated Single Leg Calf Raise

3 Sets x 15 Reps each leg

✳️ Each exercise is imperative to maintaining the integrity of you ankles and allowing for more optimal movements

🔥 Strengthening these traditionally “weak link” muscle groups will make you more efficient in movements such as walking, running and jumping

🔹 ATG Lower Body Workout 🔹

Here’s a great Lower Body workout you can complete in 45 minutes

✳️ Couch Stretch

2 Sets each Leg x 45 seconds

✳️ Sled Push & Pull

5 Minutes Overall to warm up the ankles, knees and hips

✳️ Poliquin Step Ups

2 Sets x 15 Reps each leg *Add Weight Round 2

✳️ Calf Raises

2 Sets x 15 Reps (slow controlled tempo)

✳️ ATG Split Squats

2-3 Sets x 10 Reps each leg (progress according to your ROM)

✳️ VMO Squats

3 Sets x 8-10 Reps (slow controlled tempo/pause at the bottom)

✳️ Back Extensions

2-3 Sets x 12-15 Reps (no arch in the back)

✳️ Hamstring Curls

2-3 Sets X 10-12 Reps (slow negative rep )

✳️ Copenhagen Planks

2 Sets x 30-45 seconds each side

🔥 Shout out to the Surprise Patriots Baseball players and coaching staff for coming in for a workout today

💪 These young athletes came in today for their first workout and absolutely knocked it out of the park!

🙌 Looking forward to hosting the entire team for a workout in the very near future

If you have a local team in the area that’s interested in semi group and team training let us know!

We would love to connect with you!

Looking to improve the quality of your Wall Sits⁉️

Here’s a simple breakdown on how to do just that

Start against the wall and think about…

“Start with the end in mind”

Lean forward and slide your hips down the wall

You want to create tension in your lower body before you begin your isometric hold

Once you’re in a pain free but challenging position..

Reverse engineer your hips back into a seated position and begin

Since it is a static hold (isometric), there is no painful movement through the joint. It strengthens the surrounding stabilizer muscles to support proper patella tracking.

If you’re doing this right.. it should immediately feel more challenging then a traditional wall sit..

This avoids resting your low back against the wall and challenging the right muscle groups