roundbox_fitness

Core Training After 40: 3 Movements for Strength, Mobility and Rotation

Tue, 29 Sep 2026 18:56:28 GMT

When most people think about core training, they think about crunches, sit-ups, planks, or maybe some type of leg raise.

Those exercises can absolutely have value.

But your core is responsible for a lot more than just flexing the spine forward or holding a static position.

A capable core also has to help you:

control the pelvis
create and resist rotation
bend and stabilize laterally
transfer force between the upper and lower body
move through larger ranges without losing control

That becomes even more important after 40.

At Roundbox Fitness, one of the things I focus on as a Seattle personal trainer is helping people maintain strength and mobility without making training unnecessarily complicated.

Instead of doing one exercise for strength, another for mobility, another for stability, and another for coordination, I like movements that let us train several of those qualities together.

That’s where the Grappler becomes really useful.

For core training, we use three foundational patterns:

Front → Side → Rotation

Each one challenges the trunk in a different way, and together they give us a more complete approach to core strength.

1. Grappler Core Alternating Knee Drive

This is our front-of-the-core movement.

You start lying on your back with the Grappler held around waist height.

One knee drives firmly into the center pad while the opposite leg stays extended and hovering just above the floor.

Hold that contraction for about 2–3 seconds , then gradually switch sides.

As one knee comes up and drives into the Grappler, the opposite leg extends back out.

The goal is not to rush.

The goal is to create tension.

What It Trains

This movement challenges the:

Rectus abdominis
Deep core musculature
Hip flexors
Pelvic control

One thing I think is important here is the relationship between the core and hip flexors .

People sometimes talk about the hip flexors “taking over” core work as if hip-flexor involvement is automatically a bad thing.

But the hip flexors and abdominal wall are supposed to work together.

The real question is whether you can create force through the hips while keeping the pelvis and spine controlled.

That’s what we’re trying to teach here.

By intentionally driving the knee into the Grappler while the opposite leg remains suspended, we can create a very strong contraction without having to pile on external weight or perform endless repetitions.

For many people, that makes the movement easier to scale and easier to keep comfortable on the lower back.

2. Grappler Lateral Flexion

The second movement takes us to the side of the core .

Start in a split stance while holding the Grappler handles and pulling apart to create tension.

From there, laterally flex the spine toward the front leg as far as you can comfortably control.

Then slowly extend the arms outward and pause at the end range.

Return with control.

What It Trains

The main areas involved are:

Internal and external obliques
Spinal erectors
Lats
Lateral trunk musculature

A lot of people train their core almost entirely from the front.

But the trunk also has to control side bending .

Your internal and external obliques work together on the same side to help create lateral flexion, while the erectors and other trunk muscles help control the movement.

The lats also get taken through a long range under tension as the arms extend.

That makes this more than just a side bend.

You’re combining:

strength
mobility
end-range control
muscular tension

And rather than simply stretching the side of the body, we’re asking the muscles to become stronger through that range.

For people over 40, I like that idea a lot.

The goal isn’t simply to preserve range of motion.

The goal is to own that range .

3. Grappler Kneeling Core Rotation

The third movement gives us the rotational component .

Start in a half-kneeling position with one knee up.

Hold the Grappler slightly below shoulder height and squeeze inward on the handles to create tension.

Keep the hips and belly button facing forward while your eyes follow the Grappler.

Rotate through the thoracic spine as far as you can over the forward knee.

Pause at the end range.

Then rotate in the opposite direction as far as you can control and pause again.

What It Trains

The main focus is on the:

Internal and external obliques
Abdominals
Thoracic musculature
Upper back

This is where the obliques become especially interesting.

During rotation, the external oblique on one side works together with the internal oblique on the opposite side .

For example, when you rotate to the right, the left external oblique and right internal oblique contribute strongly to that movement.

At the same time, the trunk has to control the pelvis so the hips don’t simply spin along with the upper body.

That gives us both rotation and anti-rotation in the same drill.

The upper body is moving.

The pelvis is being controlled.

And the obliques are helping connect the two.

That kind of coordination becomes important in everyday movement and even more important in athletics.

Walking, swinging, throwing, golfing, martial arts, racquet sports, and simply turning to reach for something all require the body to transfer force through rotation.

Why Train the Core in Multiple Directions?

This is the bigger point.

Your core is not just an abdominal muscle.

It’s a system designed to manage force around the trunk.

That means being able to:

produce movement
control movement
resist movement

And it has to do those things in more than one direction.

Traditional exercises like planks, crunches, and sit-ups can be useful, but they don’t cover every function of the trunk.

That’s why we like to think about core training as:

Front → Side → Rotation

The Alternating Knee Drive develops the front of the trunk and its relationship with the hips.

The Lateral Flexion develops strength and control through the side of the trunk.

The Kneeling Rotation trains the obliques and upper body to create and control rotation while the pelvis stays organized.

Together, those three patterns give us a more complete picture of what core training can look like.

Core Training Without Endless Reps

Another challenge I often see with traditional floor-based core training is progression.

At first, basic exercises work well.

But eventually, people often end up doing:

more reps
longer holds
more complicated variations
or adding external weight

That can work, but it’s not the only option.

With the Grappler, we can create tension through intent .

Push harder.

Pull harder.

Squeeze harder.

Increase the range.

Pause longer.

Move more slowly.

That gives us several ways to make a movement more challenging without immediately adding more load.

For people who want effective core work while keeping the spine comfortable, that can be extremely useful.

What About Back Pain?

When someone has a history of back irritation, I’m not interested in forcing them through a movement simply because an exercise is supposed to be “good for the core.”

We look for:

pain-free range
pain-free speed
pain-free levels of tension

Then we gradually build capacity from there.

That doesn’t mean avoiding movement.

In many cases, the goal is exactly the opposite.

We want to expose the body to rotation, lateral flexion, hip movement, and trunk tension in ways the person can tolerate and control.

Over time, that gives us an opportunity to make those positions feel stronger and more familiar instead of treating them as something fragile.

Why This Matters After 40

After 40, a lot of people notice that strength isn’t necessarily the only thing they’re losing.

They may still be able to lift reasonably heavy weights, but they feel:

stiffer
less rotational
less coordinated
less comfortable moving through larger ranges

That’s why I don’t want core training to become another isolated body-part routine.

I want it to contribute to how the entire body moves.

A strong core should help you feel more capable when you:

turn
reach
bend
walk
run
play sports
lift
and move through everyday life

And for athletes, the same principles apply at a higher level.

Athletic movement requires the body to transfer force across the trunk while the hips and shoulders move in different directions.

The core is the bridge between those regions.

If that bridge can create, absorb, and control force effectively, the whole body tends to move better.

A Simple 3-Movement Grappler Core Session

You don’t need a huge number of exercises.

A simple foundational session can look like:

1. Grappler Core Alternating Knee Drive
2–3 second contraction per side
Controlled alternating reps

2. Grappler Lateral Flexion
Slow, controlled range
Pause at the end position

3. Grappler Kneeling Core Rotation
Rotate through the thoracic spine
Pause at each end range

Start with 1–2 sets of each movement .

Stay within a pain-free range.

Then gradually increase the amount of tension, range of motion, time under tension, or number of sets as your control improves.

The goal is not to destroy your abs.

The goal is to build a core that can produce and control movement in multiple directions .

Train With Us in Seattle

If you’re in Seattle and want to build strength, mobility, joint health and core control with a training program designed around your individual needs, explore personal training at Roundbox Fitness.

Get Started With Roundbox Fitness Today! ⁠

Train With Roundbox Anywhere

If you’re outside Seattle and want to explore the movements, methods and equipment behind our training system, explore Roundbox training tools and programs.

Roundbox Fitness Mantis Stix Grappler – Roundbox Fitness Equipment ⁠

Conditioning After 40: A Full-Body Alternative to Traditional Cardio

Mon, 21 Sep 2026 19:57:26 GMT

When people think about conditioning, they usually think about running, biking, rowing, or spending time on a piece of cardio equipment.

Those are all great options.

But they aren’t the only way to challenge your heart and lungs.

As a Seattle personal trainer, one of the things I’m always looking for is how to help people get more out of the time they have to train. Especially after 40, we’re usually trying to maintain several physical qualities at once.

We want conditioning.

We want strength.

We want mobility.

We want coordination and joint control.

And most people don’t have unlimited time to train each of those qualities separately.

That’s one of the reasons we use elastic recoil training at Roundbox Fitness.

Rather than relying only on traditional cardio, we can use rhythmic, full-body movements that raise the heart rate while also asking the shoulders, back, core, hips, and legs to work together.

What Is Elastic Recoil?

Think about loading and releasing a spring.

Your muscles and tendons can absorb force, store some of that energy, and then help return it as the movement changes direction.

That’s the basic idea behind elastic recoil.

With the WaveBreakers, we use large rhythmic movements that repeatedly ask the body to:

accelerate → absorb force → change direction → accelerate again

The arms may swing through large arcs. The trunk rotates or bends laterally. The hips and legs contribute to the movement.

Each time the direction changes, the body has to control the force first, then redirect it.

That repeated cycle helps train the body to become better at producing, absorbing, and transferring force while staying coordinated through large ranges of motion.

It’s one of the reasons this style of training can feel so different from slow, linear strength work.

You’re not just creating tension.

You’re creating tension while the body is moving, reacting, and changing direction.

Conditioning That Uses More of the Body

One of the things I like about this style of conditioning is that the work isn’t concentrated almost entirely in the legs.

Running and cycling are excellent conditioning methods, but most of the muscular work is being performed by the lower body.

With WaveBreaker training, we can choose movements that involve the:

Shoulders and arms
Lats and upper back
Core and rotational muscles
Hips and legs

That means we’re creating cardiovascular demand while moving the muscular work around the body.

Instead of having one region carry most of the workload, we can build conditioning through larger, more integrated full-body patterns.

Whole-Body Glucose Demand

Another benefit of full-body conditioning is that more muscle mass is actively participating in the work.

Running and cycling place most of the muscular demand on the lower body. With WaveBreaker training, the legs, hips, core, back, shoulders, and arms can all be contributing at the same time.

Working muscle uses glucose for fuel, so when more regions of the body are actively involved, that glucose demand is spread across more muscle groups.

In simple terms, instead of asking mainly the legs to do the metabolic work, we’re creating demand throughout the body.

That’s one of the reasons I like full-body conditioning so much: you’re training the cardiovascular system while also asking a broader range of muscles to actively participate.

Mobility While You Condition

Another thing that separates this work from a lot of traditional conditioning is the size and variety of the movements.

We use:

large upper-body arcs
rotation
lateral movement
deep lower-body patterns
changes of direction

So while your heart rate is coming up, you’re also repeatedly moving through ranges you might not use much during a run or bike ride.

That matters to me because I don’t want conditioning to become something that only challenges your cardiovascular system.

I want the movement itself to give us something too.

Better range.

Better coordination.

Better control.

Better ability to produce and absorb force.

That makes the conditioning session feel more like movement training rather than simply accumulating minutes of cardio.

It also fits into the larger approach we use in our Seattle personal training studio: whenever possible, choose training methods that develop multiple useful qualities at the same time.

The Roundbox 3-Pattern Format

Our foundational WaveBreaker conditioning format is deliberately simple.

We choose three patterns:

1 upper-body movement
1 core movement
1 lower-body movement

Each movement is performed for about 45 seconds.

We move directly from one pattern into the next:

Upper body → Core → Lower body

That gives us 2 minutes and 15 seconds of continuous work before taking a rest.

Then we recover and repeat for additional rounds.

Forty-five seconds works well because it’s long enough to create a meaningful conditioning challenge, but still short enough that most people can maintain good rhythm, range of motion, and movement quality.

From there, we can progress the session in several ways.

We can increase the speed.

Increase the range.

Produce more force into the change of direction.

Reduce the rest.

Add additional rounds.

Or increase the length of the interval.

Longer intervals — 60, 90, or even 120 seconds — can also be useful. As the intervals become longer, the emphasis naturally shifts more toward muscular and cardiovascular endurance.

That gives us a lot of ways to manipulate the workout without needing dozens of different exercises.

Three Movements, One Full-Body Session

For this foundational session, the three movements we’re using are:

WaveBreaker Runners

This is our upper-body pattern.

Large arm and shoulder swings create a rhythmic pulling action through the lats and upper back while the trunk and hips work to keep the body organized.

The arms are moving aggressively, but the core and lower body still have a job to do.

That combination lets us work the upper body through a large athletic range while maintaining full-body control.

WaveBreaker Horizontal Rotations

This is our core and rotational pattern.

The WaveBreakers travel across the body through a large horizontal arc.

The abdominals and obliques help create and control the rotation while the upper back contributes to accelerating and decelerating the movement.

Every time the WaveBreakers change direction, the body has to control the force before sending it back the other way.

So this isn’t simply about twisting farther.

It’s about producing rotational force, controlling it, and redirecting it.

WaveBreaker Throwdowns

This is our lower-body/full-body pattern.

The arms begin overhead and accelerate downward as the body drops into a squat.

The lats and core help drive the WaveBreakers down while the glutes and quads contribute through the lower body.

The arms finish behind the body before the movement reverses and starts again.

That gives us another opportunity to combine force production, deceleration, lower-body strength, and conditioning in one rhythmic pattern.

Put all three movements together and you have an upper-body, rotational, and lower-body conditioning circuit without ever getting on a treadmill or stationary bike.

Why I Like This After 40

After 40, I’m not interested in simply finding ways to make people tired.

Conditioning still matters.

But if we can elevate the heart rate while also maintaining mobility, challenging coordination, training muscular endurance, and keeping the whole body involved, that gives us a much better return on the time invested.

That’s especially important for many of the people we work with at Roundbox Fitness in Seattle.

They have careers.

They have families.

They have responsibilities.

They still want to feel strong, mobile, athletic, and capable — but training has to fit into real life.

That doesn’t mean you should stop running or biking if you enjoy them.

Those are excellent forms of exercise.

This is simply another option.

And for people who don’t enjoy traditional cardio — or who want their conditioning work to accomplish more than one thing — full-body elastic recoil training gives us another very useful tool.

Stay strong and mobile without dozens of exercises or hours in the gym.

That’s the larger idea behind the way we train at Roundbox.

Train With Us in Seattle

If you're in Seattle and want to build strength, mobility, joint health and conditioning with a training program designed around your individual needs, explore personal training at Roundb ox Fitness.

Get Started With Roundbox Fitness Today!

Train With Roundbox Anywhere

If you're outside Seattle and want to explore the movements, methods and equipment behind our training system, explore Roundbox training tools and programs.

Roundbox Fitness Mantis Stix Grappler – Roundbox Fitness Equipment

Full-Body Mobility for Busy Adults: How to Get More From Every Movement

Wed, 16 Sep 2026 13:13:08 GMT

Full-Body Mobility for Busy Adults: How to Get More From Every Movement

If you’re over 40, there’s a good chance your fitness needs have become more complicated at exactly the same time your schedule has become more crowded.

You may be raising a family, running a business, building a career, or juggling all three. Time is not something you necessarily have a lot of.

Ironically, this is also the stage of life when having a comprehensive fitness program becomes increasingly important.

You still need strength. You want to maintain muscle mass. You need cardiovascular conditioning. And mobility and joint health become harder to ignore.

That can sound like a lot of separate things to fit into an already busy week.

At Roundbox Fitness in Seattle, one of the ways we approach that problem is by looking for movements that allow us to accomplish several things at once.

Rather than treating strength, mobility and joint control as completely separate categories, we often combine them into larger, integrated movement patterns.

The goal isn’t to rush through your training.

It’s to get more from every movement.

Mobility Doesn't Always Have to Mean Passive Stretching

When people hear the word mobility, they often picture holding a stretch.

There is absolutely a place for traditional stretching.

But mobility can also be active.

We can create muscular tension while moving through large ranges of motion.

That means instead of simply reaching into a position and relaxing, the muscles are actively working as you move into and out of that range.

At Roundbox, one of the terms I use for this is Kinetic Flow.

Kinetic Flow uses continuous muscular tension through large, controlled arcs of motion.

The resistance doesn't have to be extremely heavy.

The objective is to maintain tension while the body moves through a long range, connecting different areas rather than isolating one muscle at a time.

For busy adults, this gives us an opportunity to combine mobility, joint strength and muscular activation in the same exercise.

Here are two examples using our Grappler.

Movement 1: Hamstrings, Shoulders and Upper Back

Start in a long stance with the front leg straight.

While pulling outward on the Grappler handles, hinge forward from the torso toward the front leg.

Continue lowering the torso until you reach the deepest comfortable position you can control.

The straight front leg creates a strong hamstring stretch, while maintaining outward tension on the Grappler connects that position to the shoulders and upper back.

Rather than feeling like separate upper- and lower-body exercises, the movement begins to feel connected through the entire posterior chain.

From the bottom position, raise the torso while continuing to maintain tension.

As you finish, the arms travel overhead and the back arm extends behind the body.

That finish creates strong upper-back activation while also lengthening through the shoulder and lat on the opposite side.

So within one continuous pattern we're addressing the hamstrings, shoulders, lats and upper back.

Movement 2: Quads, Hip Flexors and Chest

For the second movement, hold the Grappler slightly below shoulder height with open hands and squeeze inward on the handles.

Step forward into a lunge using whatever depth of knee flexion is comfortable and pain-free for you.

Keep the back leg long.

The front leg is working through a deep range while the extended back leg creates length through the hip flexor. At the same time, the back glute can remain active to help control the pelvis.

From the bottom of the lunge, keep your eyes forward and rotate the upper torso toward the back leg.

Rotate only as far as you can while maintaining balance and control.

As the torso turns, the chest opens into a large range while the lower body stays loaded.

Then rotate in the opposite direction, traveling across the forward leg.

Again, the goal isn't simply to twist farther. It's to create a large, controlled range while maintaining muscular tension throughout the movement.

Now one exercise is combining quad loading, hip-flexor mobility, glute activation, chest mobility and thoracic rotation.

Why Combine Movements?

One of the biggest reasons I use movements like these is efficiency.

If you have unlimited time, you could perform individual drills for your hamstrings, shoulders, upper back, hip flexors, quads and chest.

Most people don't have unlimited time.

And I don't necessarily think they need it.

When we can intelligently combine movements, we can work on several physical qualities without turning every workout into a two-hour project.

That's particularly useful for many of the adults over 40 and 50 we work with in our Seattle personal training studio.

They want to stay strong.

They want to move well.

They want healthy joints.

But fitness also needs to fit into the rest of their lives.

Strength and Mobility Don't Have to Compete

Mobility work is sometimes treated as something you do before or after the “real” workout.

I don't think it always has to be separated that way.

When muscular tension is combined with controlled range of motion, mobility itself can become a form of training.

You're not only asking:

How far can I move?

You're also asking:

Can I create strength and control through that range?

That distinction becomes increasingly important as we get older.

The objective isn't simply to become more flexible.

It's to maintain a body that is strong and capable throughout the ranges of motion you actually use.

Get More From the Time You Already Have

Effective training doesn't always mean doing more exercises.

Sometimes it means choosing movements that accomplish more.

That's the philosophy behind these full-body mobility combinations and much of the training we use at Roundbox.

Strength.

Mobility.

Joint control.

Full-body integration.

They don't always have to live in separate boxes.

Train With Us in Seattle

If you're in Seattle and want to build strength, mobility and joint health with a training program designed around your individual needs, explore personal training at Roundbox Fitness.

Get Started With Roundbox Fitness Today!

Train With Roundbox Anywhere

If you're outside Seattle and want to explore the movements, methods and equipment behind our training system, explore Roundbox training tools and programs.

Roundbox Fitness Mantis Stix Grappler – Roundbox Fitness Equipment

Hip Airplane Exercises

curt@roundboxfitness.com (Curt Ligot) — Wed, 31 Jan 2024 01:04:38 GMT

Airplane Exercises: Enhancing Mobility and Stability

Mastering Hip

Part 1: Introduction to Hip Airplane Exercises

Understanding Hip Airplane Exercises

Hip Airplane Exercises stand out as a pivotal component in physical fitness, primarily focusing on enhancing hip mobility and stability. These exercises are not merely about movement but about creating a foundation of strength and flexibility around one of the body's most crucial joints. By engaging in Hip Airplane Exercises, individuals can significantly improve their daily movements, athletic performance, and overall physical health.

Benefits of Hip Airplane Exercises

The incorporation of Hip Airplane Exercises into a regular fitness routine offers a multitude of benefits:

Improved Hip Mobility: These exercises are meticulously designed to increase the range of motion in the hips, promoting flexibility and reducing stiffness. Enhanced hip mobility is crucial for performing daily activities with ease and grace.
Injury Prevention: Strengthening the muscles around the hip joint provides better support and reduces the risk of injuries, especially in activities that involve extensive lower-body movement. Proper hip exercises can mitigate issues related to the hip joint and surrounding areas. For further insights on injury prevention and hip health, consider exploring resources provided by the Mayo Clinic - Hip Pain .
Enhanced Athletic Performance: Athletes across various disciplines can benefit from the stability and flexibility gained through Hip Airplane Exercises. These exercises contribute to a more robust and efficient lower body, which is essential for excelling in sports and other physical activities. The National Strength and Conditioning Association offers additional resources and training programs to enhance athletic performance through targeted exercises, including those focusing on hip stability and mobility.

By understanding and incorporating Hip Airplane Exercises into your fitness regimen, you can unlock the full potential of your lower body, ensuring a foundation of strength, mobility, and overall well-being.

Part 2: Detailed Guide on Hip Airplane Exercises

Anatomy of the Hip and Muscles Involved

The hip, a ball-and-socket joint, is pivotal for a wide range of movements. Hip Airplane Exercises target key muscles to enhance mobility and stability:

Gluteus Maximus: The powerhouse for hip extension and external rotation.
Gluteus Medius and Minimus: Vital for hip abduction and pelvic stabilization.
Piriformis: Assists in hip rotation, crucial for maintaining balance and coordination.

Step-by-Step Guide to Performing Hip Airplane Exercises

Starting Position: Stand on one leg, ensuring your standing knee is slightly bent for stability.
Hinge Forward: Lean forward from your hips, extending your free leg behind you for balance. Keep your back straight and your head aligned with your spine.
Arm Position: Extend your arms to the sides, resembling the wings of an airplane.
Rotate: Slowly rotate your torso and the hip of your standing leg inward (toward the midline), then outward (away from the midline). Ensure the movement is controlled and originates from the hip.
Return: Slowly return to the starting position and repeat for the desired number of repetitions.

Variations and Progressions

Supported Hip Airplane: Ideal for beginners, using a wall or chair for balance.
Resisted Hip Airplane: Add a resistance band around your thighs or ankles to increase the difficulty and engage the hip muscles more intensely.
Hip Airplane with Rotation: Introduce dynamic movement by rotating the upper body in sync with the hip rotation, challenging your balance and core stability.

Common Mistakes and How to Avoid Them

Over-Rotating the Hip: Focus on controlled, small movements. Over-rotating can lead to strain and reduce the effectiveness of the exercise.
Losing Core Engagement: Maintain a tight core throughout the exercise to stabilize your spine and support the hip movement.
Neglecting Arm Position: Keep your arms extended and level to maintain balance and ensure proper body alignment.

Incorporating Hip Airplane Exercises into Your Routine

Warm-Up: Include these exercises in your warm-up routine to activate the hip muscles before engaging in more intense physical activity.
Strength Training: Integrate these exercises into your lower-body strength routine to improve hip stability and mobility.
Rehabilitation: Under the guidance of a healthcare professional, use Hip Airplane Exercises to rehabilitate and strengthen the hip after injury.

Expert Tips and Insights

Dr. Stuart McGill, a leading spine biomechanics researcher, emphasizes the importance of maintaining a neutral spine and controlled movements during Hip Airplane Exercises—his research advocates for the effectiveness of these exercises in enhancing hip stability and reducing lower back stress.

FAQs

How often should I perform Hip Airplane Exercises?
Aim to incorporate these exercises 2-3 times weekly, allowing for rest days between sessions.
Can Hip Airplane Exercises help alleviate lower back pain?
Yes, by strengthening the hip muscles and improving stability, these exercises can reduce the load on the lower back and alleviate pain.
Are Hip Airplane Exercises suitable for beginners?
Beginners can start with supported variations and gradually progress as their balance and strength improve.

You can effectively integrate Hip Airplane Exercises into your fitness routine by understanding the anatomy involved, following the step-by-step guide, and incorporating the variations and progressions. Remember to avoid common mistakes and heed the expert tips to maximize the benefits of these exercises.

HIIT Without Hurt

curt@roundboxfitness.com (Curt Ligot) — Mon, 27 Jan 2020 02:19:36 GMT

HIIT Without Hurt

HIIT is awesome and effective. Though we incorporate this in our program we do it in a very deliberate way.

With the Coreblade movements we can any level of intensity while

- Increasing Range Of Motion
- Avoid aggravating old injuries
- Improving Patterns and Reducing Alain
- Minimizing Wear and Tear

If you live in Seattle and want to train with us

Or

Live anywhere and want to play with our cool toys and do some cool workouts

Hit the link below

https://www.roundboxfitness.com/start

curt@roundboxfitness.com

And if you missed it here’s a quick vid all about Coreblades

https://youtu.be/gQePAfIaufI

Armored Car Overview

Mon, 20 Jan 2020 16:12:16 GMT

An overview of one our newest and most popular pieces. The Armored Cars. These are our go to solution for posture, multi directional core training, back development and chest.

roundbox_fitness

Core Training After 40: 3 Movements for Strength, Mobility and Rotation

1. Grappler Core Alternating Knee Drive

What It Trains

2. Grappler Lateral Flexion

What It Trains

3. Grappler Kneeling Core Rotation

What It Trains

Why Train the Core in Multiple Directions?

Core Training Without Endless Reps

What About Back Pain?

Why This Matters After 40

A Simple 3-Movement Grappler Core Session

Train With Us in Seattle

Train With Roundbox Anywhere

Conditioning After 40: A Full-Body Alternative to Traditional Cardio

That gives us a lot of ways to manipulate the workout without needing dozens of different exercises.

Full-Body Mobility for Busy Adults: How to Get More From Every Movement

Full-Body Mobility for Busy Adults: How to Get More From Every Movement

Here are two examples using our Grappler.

Hip Airplane Exercises

Airplane Exercises: Enhancing Mobility and Stability ﻿

Mastering Hip

Part 1: Introduction to Hip Airplane Exercises

Understanding Hip Airplane Exercises

Benefits of Hip Airplane Exercises

Part 2: Detailed Guide on Hip Airplane Exercises

Anatomy of the Hip and Muscles Involved

Step-by-Step Guide to Performing Hip Airplane Exercises

Variations and Progressions

Common Mistakes and How to Avoid Them

Incorporating Hip Airplane Exercises into Your Routine

Expert Tips and Insights

FAQs

HIIT Without Hurt

HIIT Without Hurt

Armored Car Overview

Airplane Exercises: Enhancing Mobility and Stability