Frank Rusiecki

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2021 was certainly a challenging year full of personal and professional growth opportunities. I used 2021 as my year to ...
01/06/2022

2021 was certainly a challenging year full of personal and professional growth opportunities. I used 2021 as my year to set the stage for my future in Strength and Conditioning and my future with . In 2021 I accomplished my goal to solidify a position as a Head Strength and Conditioning Coach with Berea-Midpark School District and in the first few days of 2022 I received confirmation that I will be joining the Strength and Conditioning staff at Baldwin Wallace University. I cannot wait to get after it this year and see what opportunities 2022 has for me! Thank you to everyone who supported and believed in me through this crazy year I would not be here without the support of my family, friends and co-workers!

08/06/2020

Exercise: Banded Anti-Flexion Dead Bug Variation.

Technique: Attach a band to either a rack or some type of stable attachment point. Position yourself far enough away from the attachment point that way there is an appropriate amount of band resistance. Hold your arms stable over your chest by performing an isometric shoulder extension contraction against the resistance provided by the band that will be actively trying to pull your arms into shoulder flexion toward the band attachment point. While you are holding this isometric contraction at the shoulder joint simultaneously hold one leg in full extension while the other leg is in approximately 90 degrees of flexion at the hip and knee joints, switch leg positions alternating between the fully extended position and the knee and hip flexion position. Finally be sure to maintain dorsiflexion at the ankle joints throughout the exercise.

Targeted Muscle Groups/Primary Movers: Latissimus Dorsi, Abdominal Muscles, Hip Flexors (Iliopsoas), Quadriceps (mainly the Re**us Femoris), Muscles of the Shin (mainly Anterior Tibialis).

Application/Implementation: This exercise is great for total core development. I personally use it as a part of my movement prep/dynamic warm-up before heavy resistance training sessions in order to pre-activate my core.

Give it a try !

Swipe to see a one year transformation. Both pictures are around the same body weight about 190lbs. This is one year of ...
08/04/2019

Swipe to see a one year transformation. Both pictures are around the same body weight about 190lbs. This is one year of applying ebook program as well as methods utilized by conjugate method in order to build size and strength. @ Elyria, Ohio

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Middleburg Heights, OH
44130

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