This movement is all about power and timing.  In this movement you are working in a split stance lunge, getting low into the lunge and powering up through your glutes as you step into the press.  Using your breath as you drive up through your feet will help you in creating that force behind the movement.

You will be holding a dumbbell in the hand that is on the same side as the front leg and as you power up out of the lunge you will step forward into the dumbbell press.  

This is a great movement to practice connecting the right and left side of the body.  As you prepare to power out of the lunge position you will pull with the hand that is free of the dumbbell, creating tension through your lat.  This will also help you create tension through your core and obliques to support the powerful movement.

Timing is the big challenge in this movement.  It's all about powerfully pressing just before you get to the top of your lunge, using those last few inches to explode into the press.

Here's your checklist:

1. Start in a lunge (walking stride length) with right foot forward.
2. DB in right hand, slightly rotated over right foot.  
3. Drive off the right foot, “pull” from the left lat and obliques & step forward as you press the DB overhead. 

​Have fun with it!  The feeling of that explosiveness can feel amazing and I can't wait to experience it with you!​

We are adding a new element to your training program that is designed to help set you up for success in every single movement that you perform in the gym AND in how you move in every day life. 
 
I am excited to introduce you to a pre-training warm up that I strongly encourage you to make time to do before every training session.  Plan to arrive 15-20 minutes early so that you can still do some foam rolling & SMR work as well as this pre-training activation sequence.
 
This sequence of movements, when practiced regularly, will help you improve your footwork, your core engagement and therefore your core stability and your overall posture.
 
Foot work is the foundation of every movement.  It helps to create core tension and this connects to good posture.
 
Foot work is essential to all movement and is going to determine the quality of your movements.
 
When you footwork is misaligned, either when stationary or in movements, you will form bad habits that will create compensations that lead to pain and eventually injury. 
 
Perfect footwork, core engagement and posture will help you improve how you move exponentially, both inside and outside of the gym.

These next videos will bring you through each of the components of this pre-training activation sequence. Remember to bring yourself through the 3-point check list when you set up your split stance.
 
1.Proper stride length and width – hip width and natural walking stride.
2.Set your posture by elevating through your ribs and tucking your tailbone
3.Connect your feet to the floor by pulling your feet together creating tension with the floor.

If you have questions let us know, and as always have fun with it!

Happy Training!

I'm super excited to be bringing you our first "Movement of the Week".  Each week we will be focusing on a specific movement, progressing it throughout the week to eventually get to the movement described here.
This week we are going to be working towards performing the Unilateral (or split stance) barbell row with slider step.
This movement can be a little deceiving in that it appears pretty simple, but there are a few important nuances to master through practicing this movement.

First, this movement is performed in a split stance or unilateral stance.  We have been working with this movement for a few months, and this movement will provide more opportunity to practice your split stance foot work!

Second, this movement provides a subtle rotation in the row.  The key to keeping the core engaged is being sure to not over row and therefore over rotate.  When we over rotate we lose the connection with our abdominal muscles and our lats.  This movement will teach discipline that will apply to all rowing movements.

Third, This movement will also teach you about the importance of loading your front foot while keeping tension with the floor through both feet.  This movement will progress over the course of the week to eventually incorporate the slider on the back foot. 

Engagement of the back foot with the floor is critical in all split stance movements.  It creates stability and will allow you to create more power and control through any movements, however, if there's too much downward pressure into the slider it will be hard to slide.  Through this movement you will learn how to press through the front foot the entire time and engage your back foot with the floor by pulling the floor rather than pressing into the floor.

Here's your checklist for this week!
​
1. Set up unilateral / split stance with barbell on the same side as the front foot.
2. Maintain a long, flat back in the hinged position.
3. Push barbell into the wall.
4. As you row, slightly rotate the torso over the front leg.
5. As you rotate the torso, slide the leg back.
6. Press through the front foot the entire movement.

Have fun with it!  Remember that any new movement will feel a little awkward at first, and it is through practice that you will find your rhythm and confidence in the movement.  

We are excited to be exploring this first move of the week with you!

​Happy Training!

She takes responsibility for what she needs to do to take care of her body, she recognizes the benefits of her actions, and that motivates her to keep up her momentum through consistent actions.

We are all so proud of Laurie and all that she has achieved since joining our community, and we are so happy to have the opportunity to support her in this journey. 
​

​Back in 2018, as an aspiring business owner, I had a vision of giving back to the community through my business. The way that Mike and Paige Wilcox had given back to their community in Bangor was a big inspiration to me and a big reason for why I chose to work with them to open Wilcox Wellness & Fitness here in Brunswick.

Through this business I see so many opportunities to give back to our community. As a health & fitness business I witness the impact of living a happier, healthier life every day through each member of the WILCOX Community. When we feel happier, we have better relationships with those around us. Whether that means stronger relationships with those who we love, or simply being in a better mood when we’re out running our errands. When our bodies feel strong and good, we tend to feel happier. And when we feel happier, we tend to be more patient, have more empathy for others, and as a result make kinder choices in how we interact with others.
​
The ability to empathize with others and choose to be kind even in the face of the interpersonal challenges that we face in our day to day has always been important, but even more so over the past challenging two years that we have all been through. It always makes me feel so good inside when I hear the stories members of our community share that provide examples of how they view the world through a more optimistic lens as a result of feeling better.

Midcoast Humane isn’t just about the animals. They’re about the PEOPLE too! To learn more about all of Midcoast Humane’s programs visit their website: https://midcoasthumane.org/about/

And of course, each November we host our Burpees for Turkeys fundraiser that supports the Good Shepherd Food Bank and serves to raise awareness around food insecurity in our community. ​

We would love to welcome YOU to our community!  

Join us for FREE through our GREATEST GIFT PROGRAM, and we'll make
another $10 donation to Midcoast Humane!

Through the Greatest Gift Program you will receive:

• Access to a no-obligation, FREE 2-Week Trial in our Group Personal Training Program.
• Downloadable tools to help to set you up for success in reaching your goals including a 7-day Victory Journal and access to a 30-minute webinar on implementing healthy habits.
• A 1:1 Success Session where we will review your goals, answer your questions, and make sure that you have all of the information that you need to have an amazing experience in your trial program wit us and a plan for reaching your goals.

We will meet you where YOU are and provide with support every step of the way!
Why wait?  The time is NOW and we are here to guide you as you get started.