What's up, Achievers?! Quick but action-packed episode for you all today!

In the first question, we talk about how to optimize your form during back extensions in order to better engage the glutes (2:00).

Next, we went over how to improve full range of motion push ups (4:38).

Then, we delved into preventing shin splints. You can access the video on ankle mobility [here](https://www.youtube.com/watch?v=J2RDnkq_thU&t=0s) (7:55).

Finally, we cover the difference between using a hook and mixed grip for deadlifts and which one we recommend (11:33).

We hope you enjoyed this episode! If you did, we’d love you forever if you left a rating and review on iTunes - it seriously helps us out a lot! Please DM us @achievefitnessboston on Instagram if you have any questions you’d like us to answer. Until next time, Peace, Love, and Muscles!

Jason and Lauren

#AskAchieve 115: Proper Form for Back Extensions, Improving Your Push Up Strength, Preventing Shins Splints While Running, and the Difference Between Hook Grip and Mixed Grip for Deadlifts!

Fitness doesn't have to be so elitist and exclusive! We're Jason and Lauren Pak, and together we co-own Achieve Fitness - a fitness facility just outside of Boston in Somerville, MA. What we've found over the last 13 years as fitness professionals is that people will stick to their fitness journeys way better if they actually feel like **they belong**.

So, instead of showing off, or body shaming, or preying on insecurities, the way the fitness industry tends to do, we're going to dive deep into topics in a way that makes you feel like you belong - because you do!

We believe that fitness is for anybody, everybody, and every body!

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Health & Fitness

What's up, Achievers?! Jason and Lauren here and today we're discussing our thoughts on Peloton, the pros and the cons, and what our final verdict is!

We hope you enjoyed this episode! If you did, we’d love you forever if you left a rating and review on iTunes - it seriously helps us out a lot! Please DM us @achievefitnessboston on Instagram if you have any questions you’d like us to answer. Until next time, sweat out; happiness in!

Jason and Lauren

P.S. For a list of free resources as well as more information about our in-person and virtual training services, check out this link: https://www.achievefitnessboston.com/links!

Our Thoughts on Peloton

What’s up, Achievers?! Jason and Lauren here and in today's we episode we kick things off with a special announcement plus we go over THE number one movement-based skill we think people need while at the gym.

Here are some video demonstrations of the 4-part progression we outline in this episode!

1) [Crocodile Breathing](https://youtu.be/prG9AN53PH4)
2) [Supine Marching](https://youtu.be/mmuQGuMUL3U) 
3) [Deadbug](https://youtu.be/VJxdCFbnOg0)
4) [Stability Ball Deadbug](https://youtu.be/5jDEulwWs04)

Also, here is the link to register for Sarah's "How to Be a Better Coach for Clients with Anxiety and Depression" workshop on Thursday, March 25th from 7-930pm EST:

https://www.eventbrite.com/e/how-to-be-a-better-coach-for-clients-with-anxiety-and-depression-tickets-140688385749

We hope you enjoyed this episode! If you did, we’d love you forever if you left a rating and review on iTunes - it seriously helps us out a lot! Please DM us @achievefitnessboston on Instagram if you have any questions you’d like us to answer. Until next time, sweat out; happiness in!

Jason and Lauren

P.S. For a list of free resources as well as more information about our in-person and virtual training services, check out this link: https://www.achievefitnessboston.com/links!

The Number One Skill You Need to Possess In The Gym!

What’s up, Achievers?! We got a ton of great feedback from our "Get Your First Pull-Up" episode that we decided to create one for the push-up as well!

You'll find a ton of underlying common themes from training for your first pull-up to training for your first push-up; however, we do deep dive on specific technique you'll want to adopt for push-ups.

A sample program might looking something like this if you were training push-ups 3 times per week:

* Week 1: 3 sets of 8
* Week 2: 3 sets of 9
* Week 3: 3 sets of 10
* Week 4: option to drop down the incline by a couple inches and do 3 sets of 8, or stay at the same height and do 4 sets of 8!

You can follow that progression until the incline you're using is around knee height.

From there you'll want to practice:

1) Push Up to an Elevated Surface
2) Kneeling Push-Ups

Just alternate between those two movements and get 3-4 sets of Grease the Groove (leave 2 reps in the tank). Each week, try to add a rep or even a set.

For even faster results, we think it would be a great idea to follow a total body strength training program like [RISE](https://shop.achievefitnessonline.com/products/rise-program) that also incorporates compound movements as well as chest pressing and core work!

We hope you enjoyed this episode! If you did, we’d love you forever if you left a rating and review on iTunes - it seriously helps us out a lot! Please DM us @achievefitnessboston on Instagram if you have any questions you’d like us to answer. Until next time, sweat out; happiness in!

Jason and Lauren

P.S. For a list of free resources as well as more information about our in-person and virtual training services, check out this link: https://www.achievefitnessboston.com/links!

How to Get Your First Push-Up!

What’s up, Achievers?! Jason and Lauren here and today we're discussing how you would organize a week of workouts for those of you who like to partake in activities like yoga/mobility work/running/walking/hiking/etc!

The key variables we're looking at are:

1) Figuring out what your availability is
2) Understanding which buckets your activities fall into: high strain or low strain
3) Trying not do exceed high strain activities for more than 4 days per week unless your hydration, sleep, nutrition, stress management are extremely on point and trying to not do 3 high strain days in a row.

But, of course, this is all general advice that should be taken with a grain of salt, but we hope it gives you something to work off of!

We hope you enjoyed this episode! If you did, we’d love you forever if you left a rating and review on iTunes - it seriously helps us out a lot! Please DM us @achievefitnessboston on Instagram if you have any questions you’d like us to answer. Until next time, sweat out; happiness in!

Jason and Lauren

P.S. For a list of free resources as well as more information about our in-person and virtual training services, check out this link: https://www.achievefitnessboston.com/links!

#AskAchieve 115: Proper Form for Back Extensions, Improving Your Push Up Strength, Preventing Shins Splints While Running, and the Difference Between Hook Grip and Mixed Grip for Deadlifts!

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