Bosu Pistol Squats

Pistol squats on the floor can take months to master, so take the time to learn that skill before moving on to bosu pistol squats. When you do decide to give bosu pistols a try, be sure to focus on form and execution, not speed. The worst that can happen […]

My New Training Mix vs Old

For thirteen years (as of 2015) I followed a bodybuilding training regime. Now for the past year, I’ve been following a new training mix of athletic training: mobility, flexibility, and functional exercise. Why the change? I found flaws in my old routine. Strict bodybuilding practices, with limited focus on flexibility, […]

Sylvia Petro_Post Workout 6.26.2016

Today’s Workout – Back Workout & Handstand Practice

Pull Up Variations – 4 Sets Supersetted w/ Back Extensions Set 1 & 2 Mixed grip pull ups to failure Set 3 Wide grip pull ups Set 4 Close grip pull ups   Cable One Arm Rows w/ Rope – 4 Sets Set 1 – Warm up set 12 reps Set […]

Posterior Chain Exercises - Deadlift

Protect & Build Your Posture w/ These 14 Posterior Chain Exercises

You call yourself an athlete? Then you must build a strong posterior chain: the rear of your body, which comprises of your back, glutes, and hamstrings. The state of these muscles influence your posture, for good or bad, and are vital to optimum athletic performance. Every good athlete has powerful glutes, explosive hamstrings, […]

Training for Mass vs Tone

Some people are afraid of inadvertently growing large muscles and simply want muscle tone. The truth is, building massive muscles is a deliberate process, requiring a calculated set of exercise, diet, and lifestyle changes that vary from what’s required for muscle tone. If done properly, one can embark on mass […]

Advanced Glute Workout

Okay, no fooling around anymore, girls and guys. What exercises really target the glutes — squats? Fire hydrants? Yoga Booty Ballet? No. No. And no! If you want to build nice glutes — guaranteed —  do movements that target the glutes maximally. The Misunderstanding of Squats for Building Glutes Squats are […]

Glute Workout Routine

I don’t believe in doing indirect exercises in hopes of a direct result. A lot of people preach that all you need to do for a nice butt is deep squats. That’s not entirely true. Some people are genetically un-gifted when it comes to their glutes. I’m one of those […]

Plyometric Exercise Options

Plyometric exercises are short-burst movements that involve propelling your body off the ground. These movements require a lot of energy and burn calories during and after exercise. Plyometric training is often categorized as high-intensity interval training (HIIT). Recently, many exercise scientists and elite trainers have attested to the effectiveness of plyometric exercise over steady-state […]

Blast Your Shoulders

The Warm Up: Always warm-up before a workout. Doing so prepares your muscles to work, and can decrease your chances of injury. A warm-up is said to “activate” muscles. Which, in theory, helps with growth. I wish I paid heed to this rule when I was a newbie. Then, never […]

My Biggest Leg Day Mistake

From 2007-2013, my “heavy” leg day exercises were done with the Smith and leg press machines. I trained hard, lifted heavy, but over that six-year period, all I got were big, shapeless legs. This made me jealous of other women’s legs, wondering how they got them so muscular and lean. This […]