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Articles

How to build self-esteem with exercise and use it to connect with your spirit

Why is it important to get a postural and core assessment before starting an exercise program?

Bad posture makes workouts fail

What's ruining your weight-loss goal?

5 Harmful effects of doing P90X, Crossfit and Bootcamp classes without assessing first

How to gain more energy without killing yourself with an energy depleting workout

Posture Perfect, Not So Perfect!

 

Lower Abdominal 1


Dan Hellman demonstrates how to perform lower abdominal 1. Do not perform this exercise unless assessed by a C.H.E.K Practitioner to give you the desired readings on the stability cuff.

Lower Abdominal 2


Dan Hellman demonstrates how to advance the lower abdominal exercise from 1 to 2. Do not perform this exercise unless assessed by a C.H.E.K Practitioner to give you the desired readings on the stability cuff.

Deadlift from the Hang


Dan Hellman demonstrates a deadlift from the hang.

Horse Stance Vertical


Dan Hellman demonstrates the horse stance vertical exercise. The horse stance is one of the best back and core rehabilitation exercises on the planet. You learn to integrated the arms and the legs through the core.

Training the Deep Cervical Flexors of the Neck


Dan Hellman demonstrates how to train the deep cervical flexors of the neck. Warning, you must be assessed to know how much pressure to place in the stabilizer cuff. Performing this exercise without the proper assessment could result in a cervical disc bulge.

Circuit Cable Training


Total body workout with just 3 exercises and a cable machine. 3- 4 sets for 10-12 rep range to build nice lean muscle.

Cross Body, Shoulder, Internal Rotation


Dan Hellman shows how to train the shoulder internal rotators with the cross body, shoulder, internal rotation exercise.

Dead Lift From the Blocks


Dan Hellman demonstrates a dead lift from pulling stands. The dead lift is the ultimate bend primal pattern, everyone should be able to dead lift.

Cross Body, Shoulder, Internal Rotation


Dan Hellman shows how to train the shoulder internal rotators with the cross body, shoulder, internal rotation exercise.

Cross Body, Shoulder, External Rotation


Dan Hellman shows how to train the shoulder external rotators with the cross body, shoulder, external rotation exercise.

Pectoralis Minor Stretch


Dan Hellman demonstrates a pec minor stretch using a stability ball.

Pectoralis Major Stretch


Dan Hellman demonstrates how to stretch the pectoralis major using a stability ball.

 

Cross Box Step Up


Dan Hellman demonstrates how to perform the Cross Box Step Up.

 

Calf and Soleus Stretch


Dan Hellman demonstrates how to stretch calf muscles, both the gastrocnemius and the soleus.

Box Step-Up


Dan Hellman shows how to perform a box step-up

 

Bent Over Row


Dan Hellman demonstrates the bent over row exercise

 

Back Squat


Dan Hellman shows how to do a back squat.

 

Upper Abdominal Stretch


Dan Hellman shows how to stretch the upper abdominals and how to mobilize the thoracic spine all in one stretch.

 

Stretching the Gluteus Maximus and Deep Six


Dan Hellman shows how to stretch the gluteus maximus and the deep six using the 90/90 hip stretch.

Training the Transversus Abdominis


Dan Hellman shows how to train the transversus abdominis using the 4 Point Tummy Vacuum exercise.

Lower Abdominal Strengthening Series


Most people begin strengthening their lower abdominal with exercises that are too demanding for them and require complex movement patterns that they cannot perform so they end up training their hip flexors or the iliopsoas instead.

Advanced Circuit Training Workout


Advanced total body circuit workout with 4 exercises. Deadlift, Woodchop (high to low), SA pull/push in split stance, and power ab crunch and med ball throw.

Postural assessment


One of the many things we assess you for at Body Pro Fort Lauderdale is an upper cross syndrome - imbalance between the trunk flexors and trunk extensors. As the abdominal musculature become stronger than their antagonists, the following occurs -1. short and tight upper abs 2. Depressed sternum, 3. Forward head posture 4. increased thoracic kyphosis usually at T7/T9.

Descend Bend Pattern from a Deadlift


We take the Deadlift in a descending order down to the Prone Cobra. There are 7 primal patterns - bend, twist, squat, pull, push, lunge, and gait which includes walking, running and sprinting.

Circuit train with only a Swiss Ball and Dumbbells


Simple and quick workout with a couple of dumbbells and a swiss ball. Focused on upper body although the lower body gets worked as well stabilizing your body while on the swiss ball.

Introduction to Body Pro Fort Lauderdale


If you're not assessing, you're guessing!