6 Ways to Rock a Deadbug



Dead-Bugs aren’t the most exciting drill. To most, they look pretty boring.

But, they’re so cool (to us) that they are a staple in our warm-up at AMP. That’s how important Dead-Bugs truly are.

This isn’t an article where I rant about why you need Dead-Bugs in your life and why they’re super awesome. (Well maybe it is, but only just a little bit). I promise I’ll get to all the really cool stuff you clicked here to see. Progressions, all the progressions.

The first key is making sure you take them slow and CONTROL the movement.  Too often we see warm-ups where these are rushed and all over the place.  Get away from being a struggle bug.


Dead-Bugs may not be too exciting, they can be rather monotonous and the epitome of boring when it comes to exercise selection. With that in mind, don’t discount them yet.

Let’s turn our attention as to why you should love them. Mostly, Dead-Bugs look like ‘nothing’, but pack a mean punch when done correctly, and mainly because they can also tell a lot about how much control a client has over their own body.

They also make a great choice when teaching clients how to maintain a neutral spine position, and encourages more of a posterior pelvic tilt. Let’s face it, most of us live in an anterior pelvic tilt (extended position), and this exercise is the antidote.

Most importantly though, the Dead-Bug is a great teaching tool for how to brace your core while going through contralateral limb movements.


Keep Reading over at Mobility-101.com

Sprains, Strains & Automobiles

So you’ve pull/strained/sprained/torn a muscle. You took the appropriate steps to allows the afflicted area to heal. The pain has significantly decreased, but you still feel tension or loss of range of motion. Why? Seen below is an example of what happens to muscle fibers when trauma or injury has occurred to the site. There are multiple grades of straining a muscle.
Grade 1: Stretching. While stretching a muscle you notice and increase in length of the muscle or muscle group; why? This is because you are literally causing small tears in the muscle spindles and the surrounding collagen. Once these adhesions are broken up or torn, the muscles ability to lengthen increases.
Grade 2: Mild or Micro-tears. As seen above the muscle is still intact although certain sections of different fibers have torn apart, thus causing pain and inflammation on the site. Micro-tears occur from working out, have you ever felt sore for days, this is what your muscle is going through. At AMP are constantly installing that a healthy nutritious diet and the appropriate amount of recovery to match your workouts is integral to any program. Micro-tears will occur less often and heal faster than those who are spotty about their recovery and nutrition. These tears are more serious than a grade one but not a complete tear of the muscle.
Grade 3: Complete tear of muscle fiber or a ruptured ligament. As seen in example one, this type of strain is serious and impact a great deal of the muscle. These can feel like a broken bone, presenting with an inability to load the affected joint. There may even in fact be swelling and bruising on site. These are serious and need to be looked at by a doctor or medical professional.
In the third example we see the most common of scar tissue build up. In society today, people either travel, commute or sit at a computer for work. It’s inevitable that we will come across over stretched tissue, more than not it occurs in the upper back. Look at your posture right now. Rounded forward over the phone, tablet or screen. With the tissue overstretched it cannot contract organically and thus is shut off from oxygen. This causes cell damage just as any trauma would.
What happens after the tear is amazing. Our bodies are instantly aware of the trauma and begin laying down fibers to fill the gaps, these fibers are dense and layered haphazardly in order to quickly repair the damage. Unfortunately, these fibers need to be trained to align and work with the rest of the fibers so the muscle can restore not only normal range of motion but strength as well. See that yellow area? Unless the fibers align with the rest, they are unable to contract with the rest, they sit there like a small block of concrete doing nothing. When scar tissue is rehabilitated through specific massage techniques the fibers align and contract. CONTRACTION=STRENGTH.
If you’re dealing with such an issue. Get down to AMP in Massapequa Park and come let our Sports and Medical Massage therapist fix you up. Don’t live weak and in pain! Do something about it!



Do You Have Your Accountabilibuddy?

Your accountabilibuddy is you! Are you holding yourself accountable?

Your immediate answer may be “Of course I do.” However, is that true? Today we are going to take a hard look in the mirror and see if you truly are holding yourself accountable. By now you are familiar with the basic principles of how to eat properly and are on top of your training. So what is holding you back? Perhaps you have stored this information away, although you can recall it, you haven’t quite implemented these facts into your life wholeheartedly. These principles come into play every so often when you motivate yourself to start fresh, but why did you stop to begin with?

A teacher holds their students accountable for applying and proving that they have learned the information at hand, now is the time to hold yourself accountable. Yes, your trainer may check in every so often to see how your diet is going, however, that is out of concern and their willing spirit to help. Once you leave the gym, you are accountable for every choice and every option you make. That one glass of wine, that one cookie; it will make a difference. So from right now and moving forward: No more lying to yourself, no more compromising, you owe your body the best of care. You deserve to fuel your body properly and see the benefits that this course will have for you.

The same holds true when you come in to train or attend a class. If you are not giving 100% of what you have that day, you are not holding yourself accountable. You are cheating on your work out. No more shorting the reps,no more taking the ‘easy’ way out, if you can do more, DO IT! You will only see progress from the hard work you invest in yourself.

Ask yourself:

  • Aren’t my goals worth the effort?
  • Am I being completely honest with myself?
  • Why am I cheating myself?

When it comes to anything in life, whether it is your diet, your training, or your goals, YOU are the only one who can hold yourself accountable. YOU are the only who can make a difference in your life. YOU are the one who can make the changes needed to improve your life and get you closer to your goals. START TODAY!

Knowledge is Power

What is wisdom?

No we are not talking about ancient proverbs or philosophies, we are talking about your health and fitness goals. What? Wisdom when it comes to health and fitness? That’s right. How many times have you asked your trainer a question about diet or exercise, perhaps it was even about your training goals, dozens of time, right? It may have even been a question you’ve asked many times. Now that you have that information, what have you done with it. Whether you have gained knowledge through on of AMP’s experienced and knowledgeable trainers, or have done research on your own. You have now gained knowledge, even if it has been the 5th, 10th, or 20th time you have asked.

“Knowledge is power.” -anonymous

While the aforementioned quote is very true, how can you make that knowledge powerful in your life. This is where wisdom comes into play. Wisdom is the ability to apply experience and knowledge. While the first step to improving your life may be gaining the knowledge, it cannot end there. Taking action with that knowledge that you have gained, is the next and most imperative step.

Imagine a new driver, they are informed with how the car operates and agree that they understand. That person now goes out driving the car. If they do not refill the gas tank with gas, you can imagine what will happen. Eventually, the car will run out of fuel and the driver will be stranded. Imagine his frustration when the vehicle stops working. You may laugh at his ignorance. He was given the knowledge, why would he not replenish the fuel supply when it was running low? This person was not wise. They had the integral knowledge, why would they not act on it? You may even call this person stupid. It would be a shame if the same were thought of you, simply because you didn’t not properly absorb and apply the information you had attained.

You cannot achieve results from simply having knowledge, you must have the wisdom to apply this knowledge in your life. No amount of advice from your trainer, no ‘meal plan’ is going to work if you cannot take the information to heart and apply it in your life. Do not waste the knowledge, do not become like the ignorant driver. Apply the knowledge you are given and you are guaranteed to see the results you are attaining for.

You Don’t Know Squat

Squatting is one of the most beneficial exercises you can perform. There are various types of squats but the benefits remain the same. If you are not squatting in you’re doing something wrong.

When was the last time you squat? Chances are if you train at AMP you have squat quite recently. Why? Your trainers understand the importance and benefits you will gain from this exercise. A common misconception is that squats are a leg exercise only. While you legs are needed, so is your entire body. Other than your quad and glutes, a good squat also requires your hamstrings, adductors, erectors, abs, obliques, traps and other tertiary muscles. The more muscle worked through an exercise the more calories burned and the squat most definitely engages a lot of muscle groups.

Depending on your goals and abilities there are various forms of squats that can be used. Goblet Squats, Front Squats, Back Squats, Hack Squats, Olympic Squats, Overhead Squats and the list goes on and on. All of these, when done properly, will require all the muscles listed above and even more so depending on the movement. There are also programming variations to increase your gains as well. The squat is one of the most versatile and necessary exercises.

Another fallacy associated with squats is that they are bad for your knees. Have you ever seen a child squat? They look so comfortable, so natural at the bottom of the squat. I’ve even witnessed children playing with toys while sitting in a squat. Now, Have you ever seen a child with “bad knees”? unless there is something inherently wrong, no. Squatting is not bad for your knees, squatting bad is bad for your knees.

So next time your program calls for squats, Get excited, get tight, get low and get some gainz!