Category Archives: Training

The Benefits of Yoga: Beyond Flexibility and Stress Relief

Since it has been practiced for thousands of years, yoga is becoming more and more popular all over the world. Although many people think of yoga as a means of increasing flexibility and reducing stress, the benefits of the practice go far beyond these well-known benefits. We’ll explore the many advantages of yoga in this blog post, as well as how adding it to your routine can improve your general health.


What is Yoga?

In order to enhance one’s physical, mental, and spiritual well-being, yoga incorporates breathing techniques, physical postures, meditation, and ethical concepts. Yoga comes in a wide variety of forms, from intense forms like Vinyasa and Ashtanga to more restorative forms like Hatha and Yin.


Physical Benefits of Yoga

1. Increased Flexibility:

One of the most well-known benefits of yoga is improved flexibility. Regular practice helps lengthen and stretch muscles, making it easier to move and reducing the risk of injuries.


2. Improved Strength:

Yoga poses require you to support your body weight in various ways, building strength in muscles that may not be used regularly in other forms of exercise. This includes core strength, which is crucial for overall stability and balance.


3. Enhanced Balance and Coordination:

Many yoga poses challenge your balance and coordination. Improved balance can prevent falls and injuries.


4. Better Posture:

Yoga emphasizes body alignment and awareness, which can lead to improved posture. Good posture reduces strain on the spine and helps prevent back and neck pain.


5. Increased Blood Flow and Circulation:

The various postures and breathing exercises in yoga promote better blood flow and circulation. This can lead to improved cardiovascular health and reduced risk of chronic diseases.


6. Boosted Immune System:

Yoga can strengthen the immune system by reducing stress and inflammation, improving circulation, and stimulating the lymphatic system, which helps fight infections.


Mental and Emotional Benefits of Yoga

1. Stress Reduction:

Yoga is renowned for its stress-relieving properties. The combination of physical activity, controlled breathing, and meditation helps calm the mind, reduce cortisol levels, and promote relaxation.


2. Improved Focus and Concentration:

Yoga requires mindfulness and concentration, which can enhance your ability to focus in other areas of your life. This mental clarity can lead to better decision-making and productivity.


3. Enhanced Mood and Emotional Well-Being:

Regular yoga practice can help alleviate symptoms of depression and anxiety. The release of endorphins during exercise, coupled with the calming effects of deep breathing and meditation, contributes to an overall sense of well-being.


4. Better Sleep:

Yoga can improve the quality of your sleep by promoting relaxation and reducing stress. Certain poses and breathing techniques can help prepare your body and mind for a restful night’s sleep.


5. Increased Self-Awareness:

Yoga encourages introspection and self-awareness, helping you become more in tune with your thoughts, emotions, and physical sensations. This heightened awareness can lead to personal growth and a deeper understanding of yourself.


Yoga provides a comprehensive approach to health and wellbeing that is good for the body, mind, and soul. You may increase your level of inner calm, lower stress, sharpen your mind, and improve your physical health by adding yoga into your regimen. Accept the trip and see for yourself how yoga may change your life.



Overcoming Setbacks in my Fitness Journey

Today I would like to share my fitness journey in hopes of letting others know that a fitness journey is in fact a journey. Just like many others, I have had my ups and downs with finding a fitness routine that works for me. A lot of our society today is surrounded around social media which can set unrealistic health goals for many. The fitness influencers you may see on Instagram, TikTok, or other platforms likely did not reach their goals without some setbacks and that is totally okay! I believe overcoming setbacks in both fitness and other components of life are what makes each person unique and makes reaching goals even more worth it!


​I have always had a passion for exercise, but it wasn’t until 2019 that I started to take exercise seriously. I bought a gym membership and began weightlifting with friends, but soon became inconsistent because I wasn’t seeing the results I wanted. During this time, I had a hard time eating clean and resorted to many unhealthy junk foods. Shortly after, the pandemic shut down all gyms and I had lost all motivation. I would see influencers on social media, and they would inspire me, but I had trouble actually getting up and working out. About a month into peak COVID, I began doing 30-minute bodyweight exercises once a day at home led by YouTube videos. This time however, I maintained a rather healthy diet, but would end up eating unhealthy again after a couple of weeks. Again, I was not seeing progress and slowly became inconsist again.


​Once the pandemic subsided and I was able to move into college, I began going to the gym every day and performing both cardio and weight training. I tried to eat as healthy as I possibly could as a new college student without a source of income. I stayed consistent for about a year and seen a lot of progress. However, as I seen so much progress, it motivated meand I ended up overtraining myself which left me fatigued almost daily and it resulted in a loss of consistency once again. By my junior year of college, I learned a lot more about fitness and nutrition as an exercise science major. Prior to this, I was getting a lot of unreliable information off of social media and websites. With my new knowledge, I decided it was time to really take control and put in the work to reach my fitness goals.


​At this point, I decided that I would write down my exact goals and my plan to get there. I was very busy with classes so I made it a priority that at least 4 days per week I would wake up early before class and go to the gym. I also made sure that no matter how much work I had to do, I would set aside an hour or two on Sundays to meal prep for the week. There were some Sundays that I did not want to prep food and would rather relax, but I made sure to do it because I knew that I would be grateful for it throughout the week.


​As of now, I still have my setbacks and lack of motivation, but I have gotten better at overcoming it. My current routine consists of two lower body RT days and two upper body RT days, as well as meal prepping on Sundays. Not every week looks like this, however. You should always listen to your body if you need a rest day, but one thing I have learned along the way is don’t let one unplanned rest day turn into weeks of inconsistency.  I have come a long way in my fitness journey, but I am nowhere close to where I want to be yet and that’s okay! I share this journey with you to help people realize that reaching your fitness goals will never be a straight and narrow path. Having self-determination and discipline is what will help you overcome your setbacks. The one piece of advice I would give to anyone going through a setback in their fitness journey is to remember why you started and how proud of yourself you will be knowing that you did not give up!


-Alicia M.

Hold On, It’s Isometric Time

Isometrically hold onto your butts, team. Before you read this blog, I’d like you to hunker down into a plank or wall-sit and see if you can hold that position while you get your learn on. 3…2..1..begin! 


Isometric exercises are strength-training movements where the muscle length and joint angle remain constant during contraction. Rather than moving through a range of motion, as in isotonic exercises (like bicep curls or squats), isometric exercises involve static contractions, where the muscle generates force without changing length. Common examples include planks, wall sits, and static holds. 


The importance of employing isometric exercises for activities of daily living lies in their ability to strengthen muscles in specific joint angles and positions that mimic real-life situations. Many daily tasks, such as lifting groceries, pushing doors, or even maintaining posture while sitting, require muscles to contract without significant movement. By training muscles isometrically, individuals can improve their ability to perform these tasks efficiently and with reduced risk of injury. 


In sports training, isometric exercises can be invaluable for enhancing performance in specific movements or positions relevant to the sport. For instance, a basketball player can benefit from isometric exercises that mimic the defensive stance, helping to build strength and stability in that position. Similarly, a golfer might employ isometric exercises to strengthen the muscles involved in the golf swing. 


Research supports the efficacy of isometric exercises for both general fitness and sports performance. A study published in the “Journal of Strength and Conditioning Research” in 2017 found that isometric training improved strength gains comparable to “traditional” isotonic training. Another study in the “European Journal of Applied Physiology” demonstrated that isometric training increased muscle strength and neural activation. 


To add isometric exercises into a training regimen, one can focus on holding specific positions for a set amount of time, typically ranging from 10 to 60 seconds, depending on the individual’s strength and goals. These exercises can be integrated into a workout routine alongside dynamic movements for a well-rounded approach to strength training. 


The adaptation benefits from implementing isometric exercises include: 

  1. Increased Strength: Isometric exercises target specific joint angles, leading to strength gains in those positions, which can translate to improved performance in various activities. 
  1. Improved Stability and Joint Health: By strengthening muscles around joints, isometric exercises can enhance stability and reduce the risk of injuries, particularly in movements that involve sudden changes in direction or impact. 
  1. Neuromuscular Efficiency: Isometric training can improve the coordination between muscles and the nervous system, leading to more efficient movement patterns and better overall performance. 
  1. Time Efficiency: Isometric exercises can be performed almost anywhere without the need for equipment, making them a convenient option for individuals with busy schedules or limited access to a gym. 


The theory of yielding and overcoming isometrics refers to two distinct approaches to performing isometric exercises, each with its own characteristics and benefits: 

  1. Yielding Isometrics: 

Yielding isometrics involve applying force against an immovable object or resistance until muscle fatigue or failure. In this type of isometric exercise, the muscle contracts and exerts force, but there is no movement at the joint. The muscle length remains constant throughout the contraction. 


For example, holding a plank position is a yielding isometric exercise because you are exerting force against gravity to maintain the position, but there is no movement occurring at the joints. 


Benefits of yielding isometrics include: 

  • Improved muscular endurance: Holding a position for an extended period challenges the muscles to maintain force output over time. 
  • Increased time under tension: This can lead to muscle hypertrophy (growth) and strength gains. 
  • Enhanced joint stability: Holding static positions can help improve stability around joints, reducing the risk of injury. 


  1. Overcoming Isometrics: 

Overcoming isometrics involve exerting maximal force against an immovable object or resistance for a brief duration. In this type of isometric exercise, the muscle attempts to move an object that cannot be moved, resulting in maximal contraction without joint movement. 


For example, pushing against a wall with maximal effort without it moving is an overcoming isometric exercise. 


Benefits of overcoming isometrics include: 

  • Maximal strength development: By exerting maximum force against resistance, the muscle recruits a high number of motor units, leading to strength gains. 
  • Improved neuromuscular coordination: Overcoming isometrics require the activation of motor units in a coordinated manner, leading to improved muscle recruitment patterns. 
  • Enhanced power output: Developing maximal strength can contribute to improved power production, which is beneficial for explosive movements in sports and daily activities. 


Both yielding and overcoming isometrics have their place in a comprehensive training program. Yielding isometrics are often used for muscular endurance and stability, while overcoming isometrics are more focused on maximal strength and power development. Integrating both types of isometric exercises into a training routine can lead to well-rounded improvements in strength, endurance, and functional performance. 


Yielding Isometrics: 

  1. Plank Hold: 
  • Example: Hold a plank position for 30-60 seconds. 
  • Benefits:  
  • Muscular Endurance: Holding the plank challenges the core muscles to maintain contraction over time, improving endurance. 
  • Joint Stability: Engages stabilizing muscles around the spine, hips, and shoulders, enhancing joint stability and reducing the risk of injury. 
  • Postural Strength: Reinforces proper alignment and posture, which is beneficial for daily activities and preventing back pain. 


  1. Wall Sit: 
  • Example: Hold a seated position against a wall for 30-60 seconds. 
  • Benefits:  
  • Lower Body Endurance: Strengthens the quadriceps, hamstrings, and glutes, improving lower body endurance and stamina. 
  • Functional Strength: Mimics the static position required for activities like squatting, sitting, or standing for extended periods. 
  • Joint Stability: Enhances stability around the knee and hip joints, promoting injury prevention and improved movement mechanics. 


Overcoming Isometrics: 

  1. Pushing Against an Immovable Object: 
  • Example: Push against a solid wall with maximal effort for 5-10 seconds. 
  • Benefits:  
  • Maximal Strength Development: Engages high-threshold motor units to generate maximum force, leading to strength gains. 
  • Neural Adaptations: Stimulates neural pathways responsible for muscle recruitment and coordination, improving overall strength and power output. 
  • Plateau Breaking: Overcoming sticking points in traditional lifts by strengthening specific joint angles and positions. 
  1. Isometric Deadlift Hold: 
  • Example: Set up in the starting position of a deadlift with a loaded barbell, but do not lift it off the ground; instead, push against the bar with maximal effort for 5-10 seconds. 
  • Benefits:  
  • Strength Development: Targets the posterior chain muscles, including the hamstrings, glutes, and lower back, improving overall strength and power in the deadlift movement pattern. 
  • Grip Strength: Builds grip strength and endurance necessary for holding heavy loads during deadlifts and other pulling exercises. 
  • Injury Prevention: Reinforces proper lifting mechanics and posture, reducing the risk of lower back injuries during deadlifts and other lifting activities. 


By incorporating both yielding and overcoming isometric exercises into a training routine, individuals can target different aspects of muscular adaptation, including endurance, strength, stability, and power. These exercises offer functional benefits that translate to improved performance in sports, daily activities, and overall health and fitness. 


By utilizing isometric exercises into a training regimen, individuals can reap these benefits and improve their performance in both daily activities and sports-specific movements. 


And, boom, that is a quick overview run down of isometric training. I hope you took something away from this and if you are in our #powerful classes, well…hold onto your butts.  




Roles a Personal Trainer Plays in Your Fitness Journey

Hi Union Fitness Squad! 


Today I want to briefly talk about being a Personal Trainer, and the different important roles that we can play in your fitness journeys.  


A Personal Trainer is a fitness professional who helps individuals achieve their fitness goals by designing customized workout plans, providing motivation, and offering expert guidance on exercise techniques and in some cases, nutrition.  


When it comes to entering the fitness world and starting your fitness journey, things can tend to feel a little overwhelming and confusing. If you google anything related to exercise and fitness, there is a plethora of information thrown at you to take in. This can put some people off and push them away from moving forward with starting their journey. The good news is that Personal Trainers are here to help you answer your questions and get you moving in the right direction! Here are some things that we can offer to help better your fitness endeavors: 


  1. Personalized Guidance- A Personal Trainer can tailor a workout program specifically to your goals, fitness level, and any individual needs or limitations you may have. This personalized approach ensures that you are working towards objectives that are realistic and achievable for you.


  1. Proper Form and Technique- One of the most critical aspects of any fitness routine is using proper form and technique to prevent injury and maximize results. A Personal Trainer provides hands-on instruction and feedback to ensure you are performing exercises correctly, reducing the risk of injury and improving effectiveness.


  1. Motivation and Accountability- Staying motivated to exercise consistently can be challenging, especially when faced with obstacles or plateaus. A Personal Trainer serves as a source of motivation and accountability, providing encouragement, support, and guidance to help you stay on track and overcome obstacles. Staying motivated to exercise consistently can be challenging, especially when faced with obstacles or plateaus. A Personal Trainer serves as a source of motivation and accountability, providing encouragement, support, and guidance to help you stay on track and overcome obstacles. 


  1. Variety and Progression- Personal Trainers can introduce variety into your workouts by incorporating different exercises, equipment, and training techniques. They also ensure progressive overload by gradually increasing the intensity of your workouts over time, helping you continually challenge your body and avoid fitness plateaus.


  1. Goal Setting and Monitoring- Setting clear, achievable goals is essential for progress and success in fitness. A Personal Trainer helps you set realistic goals based on your aspirations and then monitors your progress, making adjustments to your program as needed to keep you on course towards achieving those goals.


  1. Education and Empowerment- A good Personal Trainer not only tells you what to do but also educates you on why and how to do it. By understanding the principles behind exercise and nutrition, you become empowered to make informed decisions about your health and fitness both inside and outside the gym.


  1. Adaptation to Special Circumstances- If you have specific health concerns, injuries, or conditions, a Personal Trainer can adapt exercises and routines to accommodate your needs safely and effectively. They can work in conjunction with healthcare professionals to ensure you are engaging in activities that support your overall well-being.


  1. Time Efficiency- With a Personal Trainer, you can make the most of your time in the gym by focusing on exercises and techniques that are most effective for you. They can help you streamline your workouts to maximize efficiency and minimize wasted time.


Personal Trainers are crucial in helping individuals achieve their health and fitness goals. With their expertise in exercise programming, motivation and support, personal trainers can be a valuable resource for anyone looking to make positive changes in their lives. Whether you are a beginner or an experienced athlete, working with a Personal Trainer can provide the guidance and encouragement needed to reach your fitness goals.  


Stop in to ask the UF Staff about Personal Training here today! We would be more than happy to help you reach your goals and have some fun with your training while doing so!


Also huge shoutout to my client, Diana (pictured here) who has been working with me for over a year and a half now and is absolutely crushing her fitness journey. I am happy to be a part of it all!



Self Accountability

What’s up everyone! Today I wanted to take the time to talk about Self-Accountability and how it could be the reason that you may not be obtaining the results that you would like with your fitness goals.

In my opinion, we have one of the best staff in Pittsburgh with our trainers and coaches. They have superb knowledge, are good people, have the ability to empathize, and can guide you in the right direction. If they don’t have the knowledge on a particular topic, they also always seek out more information from others to learn on that particular topic or they will dive into research with peer reviewed articles or case studies.

Although our trainers and coaches are great at Union Fitness, they can only guide you in the right direction and can only push you to a certain degree. For example, when I am doing initial consultations with potential clients, they come in with these awesome goals and large aspirations that are 100% obtainable. However, they fail to realize that sessions tend to be only 1-3 times a week. The hard truth that some people need to learn is that working out once a week, twice a week, or even three times a week is not enough in the long run to reach their particular goal. The American College of Sports Medicine recommends 300 to 450 minutes of exercise a week to achieve maximum health gains. This means that even if you are training three times a week with a trainer, it’s not enough to achieve your goals. You would need to do some type of activity on your own without a coach or trainer that way you are doing enough to reach your goals.

In my own experience in training with clients, the clients that see the best results are the ones that did extra work outside of our sessions. It could be exercise that I programmed myself for them, an outside source like another gym or classes, or something that they enjoy and are comfortable doing on their own.

To bring things back full circle, this means there needs to be some type of self-accountability when you are on your own. At the end of the day, it comes down to the client and what they are willing to do to reach their goals. Exercising once, twice, or three times a week is definitely great and if that’s all you can muster then that is fine too but there are definitely gains being left on the table. So if you are a current client and are reading this, do not be afraid to ask your trainer for extra programming to do on your own. This will speed up the process of your goals and make things more obtainable.

In conclusion, I am writing this blog to simply provide information to our members and whoever might be reading this. My intention is to not make anyone feel bad or to call anyone out. We often look to blame others for our issues, problems, or lack of progress in our lives but sometimes it takes a hard look in the mirror. Am I really doing everything I could be doing  to achieve my goals? Am I exercising with intent rather than going through the motions? That is for you to decide! Again, I want to reiterate that I am trying to give you a gentle nudge to push you in the right direction. That way you can be your happiest and best self!

I’ll leave you with this. You could have all the money in the world, the best trainers in the world, the best coaches in the world, the best support in the world, and the best nutritionists in the world, but if you do not execute and remain self disciplined then you will not get the results that you would like.

I hope this blog helps some of you out that are struggling with your goals. Do not give up and always strive for more! You will be surprised at how durable, resilient, and mentally strong you really are and can become. It will not be easy, but if it was easy then everyone would do it.


The Importance of Stretching: Static vs. Dynamic

Stretching is an essential component of any fitness routine, often overlooked or rushed through. It not only improves flexibility but also plays a crucial role in injury prevention and performance enhancement. There are two primary types of stretching: static stretching and dynamic stretching, each serving different purposes and best suited for specific times in your workout routine. 



Static Stretching 


Static stretching involves holding a stretch for a prolonged period, typically 15-30 seconds. It helps improve flexibility by elongating the muscle and increasing its range of motion. Static stretches are best done after your workout or during a dedicated stretching session. They help relax the muscles and can improve muscle recovery post-exercise. 


Dynamic Stretching 


Dynamic stretching, on the other hand, involves moving parts of your body and gradually increasing reach, speed of movement, or both. Unlike static stretching, dynamic stretching involves active movements that mimic the activity you are about to perform. Dynamic stretches are great as part of a warm-up routine to prepare your muscles, joints, and tendons for the upcoming workout. 



Importance of Stretching 


  1. Improved Flexibility: Stretching regularly can improve your flexibility over time, which is beneficial for various physical activities and daily tasks.


  1. Injury Prevention: By improving flexibility and range of motion, stretching can help prevent injuries, especially muscle strains and joint sprains.


  1. Enhanced Performance: Stretching can improve your overall performance in physical activities by allowing your muscles to work more effectively.


  1. Reduced Muscle Tension: Stretching can help reduce muscle tension and soreness, especially after intense workouts.


  1. Improved Posture: Stretching can help improve your posture by lengthening tight muscles that pull areas of the body away from their intended position.


When to Stretch 


– Before Exercise: Dynamic stretching is best before exercise as part of a warm-up routine to prepare your muscles for activity. 


– After Exercise: Static stretching is best after exercise to help relax the muscles and improve flexibility. 


– Throughout the Day: Stretching throughout the day, especially if you have a sedentary lifestyle, can help prevent muscle stiffness and improve overall flexibility. 



Incorporating both static and dynamic stretching into your fitness routine can lead to improved flexibility, reduced risk of injury, and better overall performance. Remember to listen to your body and stretch within your limits to avoid overstretching or causing injury. Stretching should be a regular part of your fitness routine to enjoy its full benefits. 



Hello to all members of Union Fitness!! 


We have some very exciting class schedule changes happening starting this upcoming Monday, May 6th. Read on to find out what’s coming! 


We unfortunately are saying our goodbyes to all of the ryde classes, so the bikes are currently up for sale. If you or anyone you know may want one, please let us know asap! Since that class will no longer be offered, we are adding in some extra “mobility” and cardio lab classes! Here is the new weekly schedule below. 



6:00-7:00am #Powerful 

7:00-7:30am Cardio Lab 

7:00-7:45am Candlelight Slow Flow Yoga in the Alloy 26 auditorium 

12:00-12:30pm Blitz 

5:00-6:00pm #Powerful 

6:00-7:00pm #Powerful 

6:00-6:45pm Cardio Lab 



6:00-7:00am #Powerful 

7:00-7:45am Mobility 

12:00-12:45pm Cardio Lab 

5:00-6:00pm #Powerful 

6:00-7:00pm #Powerful 

6:00-6:45pm Mobility 



6:00-7:00am #Powerful 

7:00-7:30am Cardio Lab 

12:00-12:30pm Blitz 

5:00-5:45pm Cardio Lab 

5:00-6:00pm #Powerful 

6:00-7:00pm #Powerful 

6:00-6:45pm Mobility



6:00-7:00am #Powerful 

7:00-7:45am Mobility 

12:00-12:45pm Cardio Lab 

5:00-6:00pm #Powerful 

6:00-7:00pm #Powerful 

6:00-6:45pm Mobility 



6:00-7:00am #Powerful 

7:00-7:30am Cardio Lab 

12:00-12:30pm Blitz 

5:00-5:45pm Cardio Lab 



9:30-10:30am Cardio Lab 

10:30-11:30am Yoga:Yin 



10:30-11:30am Yoga:Vinyasa 


All the #Powerful classes will also be undergoing a slight change! The old programming schedule was Monday/Wednesday lower body and Tuesday/Thursday upper body. The brand-new schedule will feature Monday as bench press day, Tuesday as squat day, Wednesday as overhead press day, and Thursday as deadlift day. Friday’s will not be altered. It will stay the same full body mobility/strength with Jared. 


Stay tuned for a Summer variation of our “Strength Project” to get these new classes and class times rolling! Let’s have a great rest of our week and weekends. We’ll see everyone to start the new schedule this Monday! 


Please let us know if you have any questions/comments/concerns. We love to hear feedback! 



Team UF 

Keeping Up the Speed

Human beings have been able to move bipedally for thousands of years, a little fun fact is that humans can outrun cheetahs, wolves and even horses when it comes to long distance running, but when it comes to speed we are some of the slowest animals out there. Today, I’m going give you some programming to help you increase your speed and maybe you will be able to outrun a wombat (25mph) or at least at Black mamba (14mph).


First, we want to start with a warm up. Sprinting is tough on the body, especially if you are going 100% speed – you have to make sure your body is ready for impact. Here is an example warm up:


  1. Light jog, skips, shuffles, backwards jog – get those joints moving and lubricated
  2. Dynamic stretching: hamstring scoops, quad pull reach, World’s Greatest Stretch, single leg supermans, straight leg skips, carioca, bwd reachbacks (run backwards reaching with your legs)
  3. Primer: ankle and calf dribbles, double leg and single leg POGOs, A-Skips (or regular skips), high knees slow to fast, 10yd accelerations, 20yd sprint buildups.


I would recommend doing 10yd for the dynamic stretches and 20yd for the primers.


After a long and focused warm up your body should be ready to start some sprinting! Below is a 3 day program of sprint work that I’ve put together for everyone. Make sure you take into account that if you haven’t sprinted in a long time that you should start a little easy then ramp up as your body gets more accustomed to the constant impact.


Day 1

1a) BW Prowler Push @100% BW x 4-5sets 10-15yd

1b) 2 point acceleration 10-15yd

2) Sprint Buildup 4×2 build on 30-40yd

3) Broad Jump(DL-SL-SL) 2-3x2ea

4) MB Counter Movement Granny FWD Toss 2-3×4


Day 2

1a) Light Sled Sprints 20% BW 15yd Build/ 10yd Fly x 3-4sets

1b) Fly In 15yd Build/ 10yd Fly

2) Hurdrle Hops (Skip) @4-5 hurdles x 3-4sets

3) MB Counter Movement BWD Granny Toss 3-4×3


Day 3

1) MB Vert Scoop Toss 3×3-4

2a) MB Punch Runs 2-3x20yd

2b) Wickets 2-3x20yd

3a) Float-Sprint-Float 90%-95%-90% x2-3sets (if that is too much bring it down to 80%) 10yd-10yd-10yd

3b) 20yd Buildup to 10yd sprint


When doing this program make sure to pace yourself, especially if you haven’t sprinted in a long time, and as the weeks go by try increasing speed and/or sets/reps. I have done this program myself and I am currently doing it. If you need help with any of the drills on here or you just want a partner to do sprints with please feel free to reach out! Now get out there and out run some wombats!!!


Dahveed Jorge

Celebrating Women in Sports

Hi Union Fitness Community, Coach AD here!


I wanted to take time today to write this blog and talk about a few cool things going on within Women’s Sports and here at Union Fitness!


So everyone knows that it was March and in the college Basketball world it means it is time for madness… Both Men and Women’s Basketball teams qualified for the March Madness Tournament. This year is special though, especially for the Women’s Basketball World and World of Sports.


As many have came to realize many Women’s Sports are getting much more recognition and FaceTime across the board but most definitely for the Women who play division 1 basketball. Icons such as Kaitlin Clark, Angel Reese, Paige Buckers, Juju Watkins and many more have started to pave an iconic path for this sport. As these women are known from their High School tapes/social media and for the elite skill level on the court, they have helped do something this year that has never been done before for their sport. The Women’s officially had been given the logo of “March Madness” on the center court! Before this year only the men’s tournament was officially called March Madness, but that has changed with the hype that has surrounded these women and the sport of Women’s College Basketball!


To see great things happening in the World of Women’s Sports proves and shows that Women’s Sports has been nothing but on the uprise of respect and recognition around the world.


With that being said, I would like to also celebrate and welcome our Point Park Women’s Basketball Team back to Union Fitness for Off-Season Strength and Conditioning! We are excited to have these Women back and to help them achieve all their goals with the help of their hard working mindsets!


Oh and how can I forget…… Let’s Also Congratulate Zain and Jamie on their new Puppy Comet, seen here with the Point Park Women’s BasketBall Team



The Power of Music

As you prepare to go to the gym there are a couple of essentials that you always bring with you. Phone, wallet, keys, water bottle, airpods (or headphones), and other lifting equipment. While you are beginning your lift, you put on your headphones and choose the music you want to listen to as you begin your lift. It seems so routine and a natural part of getting ready to lift that it is often overlooked. Think about the days that you forget to bring your headphones. The lift doesn’t feel as exciting and it is hard to really lock in and focus. You may also feel like your lifts are not as strong as they usually are.


Whenever I get to the gym before I do anything else, I put on my headphones and choose a song depending on the mood I am in and what I will be hitting. If I am in a sad mood, I will often turn to my sad playlist. If I am ready to attack my workout and have an intense workout, I will usually turn to rap first to warm up and then to hardstyle/remixes. Whether I am in a sad mood or in an intense mood, the music amplifies those feelings immensely. I have seen research done saying that music actually does increase your power output by a certain percentage. Now, I don’t really know the validity to that particular study, however, when working out it almost certainly feels that way.


Music has a way of tapping into your mood and being able to explain it through a song that words can’t really explain. It allows you to really feel the emotion that you are feeling to the max which in turn allows you to have a better workout. I feel like many gym members can attest to this because a nice jazz song is not going to really tap into your emotions and allow you to feel that while lifting (for most people). There are definitely song genres out there that do not allow those emotions to be tapped into.


Let’s try to think about it another way. Imagine you are going for a PR on a squat, bench, or deadlift. You are in a gym with a couple people around doing their own workout/exercise. You have no one around to hype you up or any music playing. This makes the PR much harder for some reason that cannot be explained. Now, imagine going for a PR on a squat, bench, or deadlift. You are surrounded by many people yelling, encouraging, and hyping you up. You have that PR song in your headphones or playing from the speakers. While going for the PR, the extra sound and motivation from others allow you to push a tad bit more to hit the PR. It is unexplainable, but there is that motivational factor that music and surrounding yourself with others that pushes you that extra mile to hit the PR.


Music is such an important contributor to the lifting community. Having something to listen to while you lift really allows you to push that much further for another rep or another set.


Ricky Cho