In an effort to continue to provide the best services, most up to date coaching education, and improvements to the facility, Ignite Fitness will be increasing the membership prices for ALL Igniters on March 1 2018.
Ignite Fitness will continue to be the lowest cost small group training fitness center in Elmhurst, yet due to expanding business, increased rent and overall expenses we must increase prices to stay ahead and competitive.
This small increase will help Ignite Fitness continue the development of the staff and facility through continuing education, and equipment improvements when necessary. This ensures that we are on the cutting edge of training and providing the best for you.
Over the course of the next month we will have a coach update your account and set you up for the new pricing. We recognize that you have been loyal clients over the years and we would like to offer you the opportunity to lock in your current rate with a 6 month paid-in-full unlimited membership. You can prepay up until March 1st 2018 and your membership will be effective through August 31st 2018. Rate increase will be effective September 1st, 2018 for those who choose this option.
We thank you for your understanding and we look forward to continuing to provide you with the best service and training around.
5 minutes Foam Rolling – target the areas necessary for your body
Banded Good Mornings (20 reps) – Use a band that is challenging to complete all 20 reps unbroken. Focus: You should feel this in your glutes and hamstrings. If you have a weak lower back you will feel this there as well. Focus on your core, make sure it is tight and you move through the hips.
Clamshell 2 x 10 each side – Use the black band (for beginners blue band). Focus: on strong shoulder position, controlling movement through the hip and not allowing your hips to drop as you move through the movement. You should only feel this in your glutes and lower abs. Note: this video has an advanced variation to the clamshell that you are welcome to try
Hip Bridge with Ball (20 reps) – Focus: Flatten your back to the ground by squeezing your abs. You should control you hip position and not let you hip move as you press your heels into the ground and lift your hips. You should only feel this in your glutes. If you feel this in your lower back or hamstrings then that means your abs are not fully engaged. To fully engage your abs (while in the up position) squeeze the ball a little harder and tilt you belly button towards your chest
Banded External Rotation (20 reps) – Focus: Using the short blue Therabands you should control you elbow position and shoulder blades. The movements is a rotation at the shoulder and the elbow should not leave the side of the body. The slow controlled movement inwards is to activate the muscles under the shoulder blade so that your shoulders do not roll forward during movements and cause shoulder impingement. Note: the video shows both external and internal rotation with out a negative/slow movement inward. We focus just on the inward movement of the external rotation.
Banded Standing I-T-Y-W (Shoulder Blade Stabilization) (6 times) – Focus: Shoulder blade retraction in important in shoulder health and creating a stable and strong position when moving through presses, pulls and overhead. You must control the shoulder blade and not allow your shoulder to roll forward and you pull the bands back. Squeezing the abs will help to control the rib cage and not allow hyperextension of the back.
Plank Rotation (2 x 10 reps ea arm) – Focus: The rotation position should be directly over the hand to create stability in the shoulder and core. The connection between the core and shoulders is important for stability overhead and with movement through olympic lifts. The plank rotation is the most important warm up exercise we do.
Windmill (use a dumbbell or Kettlebell)(2 x 10 ea arm) – Focus: Having the weight stable overhead is very important, use a weight that is heavy but not too heavy that you can’t complete all 10 reps unbroken. The palm of the hand that is holding the weight should be forward. The key is to control the shoulder so that they palm does not move at all. You will feel you back and chest stabilizing the weight and your hamstrings stretching. This is one of the best exercises to create mobility and strength through a long range of motion
Friday Night Might is an advanced olympic weightlifting class focused on working the fundaments of the Clean and Jerk and Snatch. During Friday Night Might you will learn all the basics of olympic weightlifting while gaining strength, speed, and power.
This class can take any novice lifter or olympic athlete to new heights by refining their skills as weightlifters.
Saturdays 8 am and 9:30 am
Ignite O.C.T. is a class that will teach you the fundamentals of obstacle course racing. This class will push your limits physically and mentally while training your body to be able to work through a long obstacle course with ease.
Training strength, endurance and technical aspects of the obstacle course and obstacles themselves will help become a lean mean obstacle course crushing machine!
As a simple gesture of our appreciation for you’re hard work in bringing your friends to Ignite we want to reward you with FREE membership! The buddy referral program will do just that. When you talk about Ignite to your friends and convince them to unleash their full potential we will unleash your wallet.
Here is how it works:
When you refer two friends to Ignite and they sign up for a month to month package as their first package you will receive your next month for FREE!
Its that simple! Talk about Ignite, get your friends motivated and receive a FREE membership!
Add these 4 exercises to your program weekly and see huge increases in everything from stamina to strength. In collaboration with Scout.com and Anthony Hollingsworth, Ignite Fitness has put together this great article demonstrating these 4 essential exercises to drive huge results!
**Disclaimer: Results may vary depending on individuals. You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.**