3 Times of your Day you Could be Making Better Decisions

By: Leo Fontana

Many of us find ourselves always feeling tight and not understanding why you can’t get into certain range of motions that others can. How come my friend can overhead squat the barbell no problem but I can’t even hold the PVC pipe in the right position? We don’t realize that many times, however a lot of it comes from our everyday lifestyles and choices. Here are 3 times of your day you could be making better decisions so you can get into better positions when lifting and even better, not feel so tight and restricted through out the day.

1. When sitting at your desk at work. Try to stand up every 10 min for at least 90 seconds. What I find myself doing many times is the “couch stretch” on my chair. I place my kneecap on the seat and my ankle on the back rest, while the opposite leg is planted on the floor. I try to hold the position for 2 min each side. Every 10 min would be ideal but every 20 min is more realistic. Be aware of your posture as well.

2. When at home watching TV. The rules also apply when you’re home. Try to get up often, have a nice posture. What I like to do when sitting on the couch is cross my leg so that my ankle is on top of my knee (external rotation position) and gently push down on the knee where the leg is up and you will feel a stretch on your hip.

3. Stretch before bed. I personally really enjoy a coldish shower followed by some stretching right before laying in bed. I like to do the straddle stretch, which is sit on the floor, spread your legs apart as far as possible while keeping your knees straight then have your torso fall forward until you feel a gentle stretch on your lower back and hamstrings.

These are small examples on what times of the day you could be making better decisions and start to feel better more often. It starts with small changes and soon enough you feel like you never felt better in your life. If you have any questions on stretches or would like additional information please don’t hesitate to contact any of our staff members.


Group Class Workout


Warm Up: 3 Minute Machine

20 air squats, 20 arm circles, 20 leg swings, 15 PVC PT, GM

PVC Progression for Power Snatch


Strength: Power Snatch 8×2 EMOM

Lean: No Strength






16 Min EMOM

  1. 40 DU
  2. 12 Hand Release Pushups
  3. 12 Box Jumps 24/20
  4. 10 Pullups



8 HSPU instead of HSPU

2-3 MU instead of 10 Pullups



Welded Lean

5 Rounds

400m Run

40 Air Squats

30 AbMat Situps

20 Burpees

(Time Cap 40 Minutes)


Mobility Of the Day:  Couch Stretch (pg.331) 2-3 Minutes each side. DO it! Your body will thank you.

Improves: Squat Position, Hip Pain, Low back Pain


Skills: Bis and Tris