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  • Form Friday: Speed Skaters

    Form Friday: Speed Skaters

    Happy Form Friday, Everyone! Today, I will be reviewing Speed Skaters!
    This is one of my favorite glutes exercises, so let's get you set-up properly! GETTING INTO POSITION This exercise is an alternating side-to-side exercise. No equipment needed. If this is your first time, find your rhythm, and focus on your form, before you push your pace. This is cardio exercise, so you do want to push your pace.
    Throughout this exercise, keep your abs flexed and squeeze your glutes. This will protect your back.
    Even though you will be in a bent-over position, make sure to keep you neck inline with your spine and your back straight. TIP: Pinch your shoulder blades together.
    DO NOT ....

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  • Form Friday: Wall Band Twist Aways

    Form Friday: Wall Band Twist Aways

    Happy Form Friday, Everyone! Today, I will be reviewing the Wall Band Twist Aways
    ! This is a fantastic core exercise, so let's get you set-up properly! GETTING INTO POSITION This exercise is a two-sided exercise. I will be describing one side only. Make sure to execute this on both sides of your body. In this video, I will go through the steps from the front view, but I will show a visual from the side view as well.
    Grab a wall band, stand facing parallel to the anchor point. If you are performing this in a PFT class, your Coach will instruct you on which way to face.
    Step away from the anchor point to set your tension. TIP: The further you are away, the more tension you will ....

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  • Form Friday: Banded Full Burpees

    Form Friday: Banded Full Burpees

    Happy Form Friday, my Friends! Today I will be reviewing the Banded Full Burpees! This is a fun exercise! If done properly, the band will actually do a lot of the work for you and make your full burpees easier! But, you have to be set up properly! Let's do that. GETTING INTO POSITION
    Very simple here: Make sure you are using a rather thick band. This will allow you the support you need.
    Get into the band and place it around your hips. TIPS: Throughout this exercise, keep your legs and feet at a wide-stance for several reasons: 1) This will give you more stability. 2) This will keep the band at your hips. 3) This will keep your shorts or pants from sliding down. (Eek!) ....

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  • Stomp Out Cancer 5k Fundraiser: Saturday September 28, 2019

    Stomp Out Cancer 5k Fundraiser: Saturday September 28, 2019

    Its that time! Get yourself registered for the event that is always closest to our heart! 💛 The Stomp Out Childhood Cancer 5k and Family Fun Day! Its happening Saturday September 28th at Micke Grove Park in Lodi! 5k begins at 9am, and then stick around and join us for the Family Fun Day right after the walk/run! Follow the link to get your t-shirt order in! Deadline for orders Sept 6th. The $45 gets you a shirt, entrance into the 5k and admission into the Family Fun Day where there will be:
    Games
    Face Painting
    Pumpkin Decorating
    Fire Truck Pulls
    Food & Drinks
    And MORE! Can’t make it the day of the event? You can still get a shirt order in and help ....

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  • Form Friday: TRX One-leg Suspended Push-up

    Form Friday: TRX One-leg Suspended Push-up

    Happy Form Friday, Everyone! Today I will be reviewing the TRX 1-leg Suspended Push-ups
    ! This exercise can be challenging, so let's get you set-up properly! I will also be showing a couple modifications for this exercise. GETTING INTO POSITION I will only be demonstrating the exercise on one side. Make sure that you perform this exercise on both sides.
    Place the toes of only one foot into one TRX hoop . TIP: Flex your foot towards your body.
    This will give you more control over your leg and keep your body in a straight line. DO NOT let your foot and leg go limp. This may cause your back to arc and make it hard to protect your lower back.
    Next, double check that the ....

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  • Form Friday: TRX Atomic Push-Ups

    Form Friday: TRX Atomic Push-Ups

    Happy Form Friday, Everyone! Today I will be reviewing the TRX Atomic Push-ups!
    This is a combination of two exercises: TRX Push-ups and TRX Double Tucks. This exercise can be challenging, so let's get you set-up properly! GETTING INTO POSITION
    Place the toes of both feet into both TRX hoops. TIP: Flex your feet towards your body. This will give you more control over your legs and keep your body in a straight line.
    DO NOT let your feet and legs go limp. This may cause your back to arc and make it hard to protect your lower back.
    Next, double check that the TRX straps are hanging vertical. TIP: Adjust your positioning on the floor to correct this
    . DO NOT let your body's ....

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  • Form Friday: Military Push-ups

    Form Friday: Military Push-ups

    Happy Form Friday, Everyone! This week I will be reviewing the Military Push-ups (or Triceps Push-ups)!
    This is a great way to work those muscles! This is different from regular push-ups because there we are working our chest muscles. Now, let's get you set-up! GETTING INTO POSITION
    Very simple here, make sure you have enough space on the floor to perform your push-ups.
    Once I set you up from a side view, I will demostrate both side and front views.
    For this exercise, many perform this by creating a diamond with their hands and keeping their elbows tucked, BUT if we turnout our hands so our fingertips are pointing out towards either sides, this will autmoatically force us to ....

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  • Form Friday: Plank Crossover Taps

    Form Friday: Plank Crossover Taps

    Happy Form Friday, Everyone! Today I will be going over the Plank Crossover Taps
    . This is a great exercise to help strengthen your core muscles, so let's get you set-up properly! GETTING INTO POSITION
    Make sure you have room on the floor to get into a plank position.
    Place your hands and forearms on the floor; shoulder-width apart. TIP 1: Shoulders should be over your elbows so your arms will create a right-angle.
    DO NOT lean forward or back. TIP 2: Keep your biceps and triceps vertical.
    DO NOT place your hands together. This is bad for your shoulders. We want to protect your shoulders, so keep your hands and forearms parallel to each other.
    Your head stays in a ....

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  • Form Friday: TRX Super Spideys

    Form Friday: TRX Super Spideys

    Happy Form Friday, Everyone! Today I will be reviewing the TRX Super Spideys! This is one of my favorites, but it can be pretty challenging, so let's get you set-up properly! GETTING INTO POSITION
    First, place the toes of both feet into both TRX hoops.
    Double check that the TRX straps are hanging vertical. TIP: Adjust your positioning on the floor to correct this.
    DO NOT let your body's positioning on the ground, push the straps back toward the wall or out toward you.
    Flex your feet towards your body. TIP: This will give you more control over your legs and keep your body in a straight line protecting your lower back.
    DO NOT let your feet and legs go limp. This may cause ....

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  • Form Friday: Free Band Press & Hold Split Squats

    Form Friday: Free Band Press & Hold Split Squats

    Happy Form Friday, Everyone! Today I will be discussing: Free Band Press & Hold Split Squats!
    This is an exercise that you must do both sides of the body; separately. Please make sure you address both sides. In this blog, and video, I will explain the left-side only. GETTING INTO POSITION
    Grab a Free Band. TIP: The thicker the band, the more tension, and harder, the exercise will be.
    Grab your free band accordingly. You want to challenge yourself, but you also want to be able to perform this exercise with proper form.
    Getting into position is KEY for this exercise. There are more steps setting up, than performing this exercise. Please make sure to get into position ....

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