How To Do Pushups With Parallettes

In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Transcript:
Hey it’s Nick Ortego here. I’m gonna
show you how to use parallettes. These
are parallettes that I’ve made
myself with PVC. they’re roughly nine or
10 inches high, made them with one and a half-inch PVC pipes. I’ve got another video showing
you how to make these that I will link
to in the description of this video. I’ll
teach you how to do push-ups with these parallettes. What
you want to do is place them parallel
with each other like this. Your width can
vary from right at shoulder width to a
little wider. From there place your hands
on the bars, go into the top of a push-up
position. Be sure that your your hips,
shoulders and knees are lined up. So you
don’t want your hips to sag like this and
you don’t want your hips higher than the
line between the shoulders and knees.
Just like that, take a big breath in on
the way down and then exhale and push up.
This allows you to get a greater range
of motion going into some shoulder
extension here. Just be sure that you can
move your shoulder blades back with your
arms. Be sure that you have the range of
motion so that you’re not trying to push
the elbows back while the shoulder goes
forward. So it should look like this
where the shoulder blade comes back as
well, and not like this where the
shoulder blade goes forward and the
elbow goes back like this. Here’s the
critical point my shoulder blades go
back. If I don’t have the flexibility to
do that my shoulder blades start to roll
forward which is not good for the
shoulder mechanics. So really work on
your pectoral muscle flexibility. If
going with the full push up position
a little too hard now you can go from
the knees and that looks like this.
Breathe in on the way down, exhale on the
way up and just be sure you have the
range of motion. Be sure that you’re
you’re using the shoulder blades coming
back to extend your range of motion and
not going into kind of a hunched forward
and shoulder blade rolling forward when
your elbows go back elbows back. But the
shoulders go back as well really
stretching the pecs out. You got any
benefit from this video? Then leave a comment below. If you’d like to
get content not available on the
blog or the regular YouTube channel, you
can click the link that is connected to
this video you will have a chance to
sign up for the Run Better Now VIP
Club.

How To Use The Pelvic Clock To Strengthen Your Core

In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Video Transcript:
Hey it’s Nick Ortego here. I’m going to
show you how to use this little device.
It’s called the pelvic clock and it’s
made to do pelvic motions in a nice easy
gentle restorative way. But I’m going to
show you how to use it to really work
the abdominal muscles with some
intensity. So what you do is you place
the pelvic clock right underneath your
sacrum. That’s the bone that’s at the
base of the spine. It’s part of the
pelvis. You can see this part is shaped
like a sacrum and the 12 o’clock marking
is gonna go top, six o’clock goes at the
bottom. So just lie down on my back like
this and then lift the hips up find the
proper placing. Then just to get a
feel for it, tilt the pelvis around a
little bit: 12 o’clock, 6 o’clock, 9 o’clock, then I’m
going to lift my knees up now. There’s a
lot of freedom of motion at the pelvis.
For this exercise what we’re gonna do is
tilt the pelvis into the 12 o’clock
position, so there’s a little bit of a
posterior pelvic tilt that will activate
my abdominal muscles. I’m gonna keep the
pelvis in that posterior tilt as I let
one foot touch the ground and come back
up and then the other foot touch the
ground. And come back up if that’s really
easy I’m gonna extend the foot out.
The best way to breathe here: let’s
take a nice inhale and then exhale let
the air seep out when the foot is as far
out as you can get it. We want to be
mindful of is that you keep the pelvis
and a posterior tilt that keeps the
abdominals engaged. As I extend my leg
out but pelvis is gonna want
to tilt this way, anterior tilt. It’s
gonna want to go to the six o’clock
position on the pelvic clock and my job
is to keep it tilted back in the 12
o’clock position as I alternate
extending legs out. Breathe in, breathe
out. Farther I extend my leg the more
work I’m gonna give the abdominals. What
I want to be sure that’s happening is
that my abs are holding the pelvis is
place in that posterior tilt even as my
leg goes out. If I start to tilt the
other way, like that, that’s an indicator
to not push my leg out so far. Try a few
repetitions on each side first.
Give that try and maybe even work up to
20 or 30 repetitions. starting with maybe
six to eight on each side. If you got
any benefit from this video, leave a
comment below. If you’d like to get more
content that’s not available on the blog
or the regular YouTube channel, then click
the link that’s connected to this video
you’ll have a chance to sign up for the Run Better Now VIP club.

Single Leg Bridge Exercise With Contralateral Lat Activation

In this post:

  • Use the contralateral connection between the glutes and  lats to your advantage.
  • A muscle firing pattern to improve walking and running.

Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Pilates Hundreds Core Exercise

In this post:

  • use this pilates method to wake up stubborn core muscles.


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

High Intensity Plank Exercise

In this post:

  • increase intensity of plank exeercise for better results.


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Windmill Plank Exercise

In this post:

  • strengthen obliques, hip abductors, and quadratus lumborum.


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Supine Double Leg Extension Core Exercise

In this post:

  • core exercise for pelvis and lower back stability.


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Strength Exercise For Better Posture: Thoracic Extension

In this post:

  • better posture
  • counteract the negative impact of sitting for long periods


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Tricep Step Up Exercise

In this post:

  • strengthen your triceps
  • functional core exercise

 


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

For a free coaching session, submit your info in the form below:

Suspension Trainer Pushup

In this post:

  • pushup with feet in suspension trainer


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

For a free coaching session, submit your info in the form below: