Blog – Brock Armstrong – Fitness & Movement Coach

July 18, 2020July 18, 2020

How to use the Hypervolt – Workout of the Week #58

After a long day or a hard workout, here are five areas you can use a percussion massage tool (like the Hyperice Hypervolt) to help relax and recover.

The areas are: calf (gastrocnemius), thigh (including the IT band), hip flexor (Iliopsoas), and neck/shoulder (trapezius).

You can massage the areas in general until you find a tight, painful or trouble spot. When you have isolated that spot, hold the tool on it for at least 30 seconds to allow the muscle to relax and let go.

Learn more about percussion massage tools in my article called Do Percussion and Vibration Massagers Really Work?

July 3, 2020July 3, 2020

Push-Up Renegade Row – Workout of the Week #57

Some people think of this exercise as a push-up variation which, while not incorrect, is an understatement. It is so much more than just a push-up!

June 19, 2020June 19, 2020

Squat to Overhead Press (broken down)

In this video, I breakdown the step-by-step components of a great compound (or multi-joint) and functional exercise called the Squat to Overhead Press.

June 5, 2020June 5, 2020

Forearm & Wrist Strength and Mobility – Workout of the Week #55

Here is a simple series of movements you can do at home with a small hand weight or a regular old hammer. Fun!

Forearm and wrist strength is important in daily life, not just at the gym or in the yoga studio (yes, even yoga demands strong wrists). Building and maintaining strength in this part of the body is essential.

May 22, 2020May 22, 2020

Single-Foot Balance & Strength – Workout of the Week #54

Doing single-foot balance work like this is a great way to not only maintain (or improve) you balance but it is also a great way to strengthen those little stabilizer muscles around our ankles, knees and hips.

May 8, 2020May 6, 2020

Upper Body Resistance Band – Workout of the Week

This is a quick but effective upper body workout that you can do with any gauge of elastic resistance band.

April 24, 2020April 23, 2020

Lower Ab, Leg Raises

This is a lower ab, leg workout that I have been doing a lot lately. These 4 exercises work a number of muscles but also target the lower abdominals (aka rectus abdominis) in particular.

As well as your lower abs, these movements also improve the strength and mobility of your hips and lower back, which is great for anyone who spends much of their day sitting at a desk.

Read more about why you should Not Ignore Your Core

April 10, 2020April 10, 2020

Tricep Dips – Workout of the Week #51

Tricep dips are a functional exercise that you can do almost anywhere. They are a great bodyweight exercise that builds both arm and shoulder strength.

March 30, 2020April 10, 2020

LIVE Video – guided “Morning Movement & Intention Setting” workout

I went live on Facebook, early one Monday morning, to guide everyone through my current favourite morning routine.

You can repeat it or modify it and do this routine every morning.

March 27, 2020March 26, 2020

The 5 Move Workout – Workout of the Week #50

This is a simple but effective workout that you can do at home. You just need a little bit of floor space and a pull-up bar… and some grit!

The moves are:

One pull-up
One push-up
One squat
Plank for 10 seconds (or choose a plank variation)
Jog in place for 10 seconds (with high knees)

Don’t let the “single rep” part of this workout turn you off – the transitions are part of the workout and I guarantee with all the up and down in this workout, your heart rate will climb quickly!