Wilcox Wellness & Fitness
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Pre-Training Activation Series

Breathe. Move. Strengthen.

July–September Pre-Training is Here
​

At Wilcox Wellness & Fitness, we’re excited to roll out a fresh round of Pre-Training movements for the summer season — and this one puts the spotlight on a skill that can change everything: your breath.
This series is about more than just warming up. It’s your chance to slow down, tune in, and build strength from the inside out. We’ll help you feel more connected, more stable, and more in control — not just during your workouts, but in your everyday life.

What’s Your Goal?
  • Move with more ease by improving posture, breathing, and core engagement.
  • Build strength in the muscles that truly support you — glutes, lats, hamstrings, and obliques.
  • Reduce wear and tear on your joints by learning how to move with space, not friction.
  • Feel more coordinated, more balanced, and more confident with every step.

What You’ll Be Practicing:

🟦 Row & Breathe
Goal: Train your body to breathe fully and use that breath to activate your core.
Focus: Big inhales to expand the ribcage. Controlled exhales to gently tighten your abs.
Key Muscles: Upper back, lats, deep core, posture stabilizers.
You’ll feel how proper breath sets up everything — from posture to strength to balance.

🟪 Stepping Row
Goal: Strengthen your rotation and stability while syncing breath with motion.
Focus: Inhale as you set up. Exhale as you rotate, step, and press — creating core tension through the movement.
Key Muscles: Glutes, hamstrings, lats, obliques, deep core.
This is about training your body to transfer force smoothly and stay strong on one leg.

🟨 Anti-Rotation Lunge
Goal: Build core stability and control during movement — especially against outside forces.
Focus: Hold the band taut, inhale as hips go back and glutes lengthen, exhale to drive forward with core strength.
Key Muscles: Glutes, obliques, core stabilizers, hamstrings.
You’ll learn how to resist rotation and move from a stable center — less knee stress, more whole-body strength.

Why It Matters:

Every rep in Pre-Training is a chance to:
  • Breathe deeper and stand taller.
  • Move smarter and with more control.
  • Build strength that lasts — not just in the gym, but when you’re hiking, lifting, twisting, reaching, or chasing after grandkids.
These movements help you connect the dots between what you feel and how you move — so you can keep doing the things you love, for years to come.

One Last Thing:If these movements feel awkward at first — that’s okay. That means you’re learning. The goal isn’t perfection. It’s progress, practice, and support.

So breathe. Stack your posture. Move with purpose.

We’ll be with you every step of the way.

Here’s to a strong, supported summer. Let’s move forward together.
💪🌿

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  • HOME
  • Get Started
  • Personal Training Programs
    • KickStart
    • Private Personal Training
    • Group Personal Training
  • Location
    • Bangor, Maine
    • Brunswick, Maine
  • Reviews
  • Schedule
    • Bangor, Maine
    • Brunswick, Maine
  • Meal Plans
    • MEAL PLANS
    • Meal Plan Bundle
    • WINTER MEAL PLAN
    • SPRING MEAL PLAN
    • SUMMER MEAL PLAN
    • FALL MEAL PLAN
    • Plant Based Whole Foods Meal Plan
    • Holiday Cookbook
  • Newsletter / Blog
  • Information Packet
  • Career
  • Keep In Touch
  • Apparel
  • Sugar Detox Program
  • What Your Trainer Wants You To Know
  • Finding the Right Personal Trainer for You
  • Release Tight Hips Now
  • Website Terms & Conditions