Strength & Mobility with Coach Glend

Strength & Mobility with Coach Glend ISSA - Certified Strength & Conditioning Specialist, Corrective Exercise Specialist (CSCS, CES)

SERVICES OFFERED:

** Athletic Performance Training (Strength and Mobility) on the following:

- Triathlon
- Running
- Swimming
- Cycling

15/02/2026

✅ Dead Hang

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13/02/2026

✅ Inch Worm

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13/02/2026

✅ Benefits - Consistent Physical Activity

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12/02/2026

✅ Standing dumbbell rows are a bent-over pulling exercise that primarily targets the lats, rhomboids, and mid-back while standing with a hip hinge and no bench support.You hinge at the hips (torso ~45-60° to floor), knees soft, core braced, then row dumbbells by driving elbows back and squeezing shoulder blades together.
They build postural strength, scapular retraction, and pulling power, countering the forward posture from running or desk work in your fitness routine.
Perfect as a back balance to your squat-focused progression (dead bugs, squat jumps, thrusts), enhancing upper-body stability for Olympic lifts and injury prevention.

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11/02/2026

✅ Twisting ball slams on the wall

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11/02/2026

✅ Jumping Rope

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10/02/2026

✅ FITNESS

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09/02/2026

✅ Side plank dips are an advanced oblique and lateral core exercise that dynamically challenges stability by raising and lowering the hips from a side plank position.
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‎��Main purpose:
‎They target obliques and quadratus lumborum through controlled hip dips, training anti-lateral flexion strength to resist side-bending forces while maintaining a rigid torso.
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‎��The movement adds dynamic instability to the static side plank, boosting shoulder girdle endurance and glute medius activation for better pelvic control.
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‎��What it’s used forRotational power and stability:
‎Essential for athletes in sports requiring lateral quickness (running, cutting, throwing) or to counter imbalances from your squat jumps and squat thrusts.
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‎ ��Core finishing or accessory work: Pairs perfectly with leg pull-ins and dead bugs for full 360° core development in strength or HIIT programs.
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‎�Injury prevention:
‎Strengthens lateral stabilizers to protect the spine and hips during unilateral loading or uneven terrain running.
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‎��Key muscles and outcomesMuscles worked:
‎Obliques, transverse abdominis, glutes (medius/minimus), shoulders, lats, and rotator cuff for plank support.
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‎ ��Outcomes:
‎Sculpted side abs, improved lateral stability and balance, enhanced shoulder endurance, and a more resilient core for dynamic sports.

08/02/2026

✅ Leg pull-ins are a core-focused bodyweight exercise primarily targeting the lower abs, hip flexors, and pelvic stabilizers through controlled leg flexion from a supine position.

��Main purpose:
They emphasize anti-extension core control by curling the knees toward the chest while keeping the low back pressed down, training the re**us abdominis and transverse abdominis to resist spinal movement.

��The movement builds hip flexor strength and endurance under tension, with a focus on slow eccentrics to maximize muscle activation without momentum.

��What it’s used for:
Core training and stability: Ideal as a progression from dead bugs (which you asked about earlier), adding dynamic leg motion to challenge lumbopelvic control in fitness or rehab programs.

��Warm-up or accessory work:
Enhances hip mobility and lower-body activation before squats, squat jumps, or thrusts, while improving coordination for athletes.

��General fitness and flexibility:
Boosts balance, joint stability (hips/knees), and endurance for home workouts or Pilates-style routines.

��Key muscles and outcomes
Muscles worked: Lower re**us abdominis, obliques, hip flexors (iliopsoas), with secondary glute and lower-back engagement for stability.

��Outcomes:
Stronger deep core, better posture and hip range, reduced low-back strain risk, and improved control for compound moves like squat variations.

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06/02/2026

✅ Dumbbell Squat Jump is an explosive, lower‑body power exercise that combines a weighted squat with a vertical jump, so it’s mainly used to build athletic explosiveness, lower‑body power, and conditioning.

��Main purpose:
It trains fast‑twitch muscle fibers in the quads, glutes, hamstrings, and calves by forcing them to produce high force quickly, which directly improves jump height, sprint speed, and change‑of‑direction ability.

��The added dumbbell load increases strength–power coupling: you’re not just jumping; you’re jumping with resistance, so the movement bridges pure strength and pure plyometrics.

��What it’s used forSport performance:
Commonly used by athletes to boost vertical jump, first‑step explosiveness, and reactive strength for sports like basketball, volleyball, soccer, and track.

��Conditioning and metabolic work: High‑intensity sets of dumbbell squat jumps spike heart rate, increase calorie burn, and build muscular endurance in the legs and core.

��Landing mechanics and joint resilience: Repeated soft landings under load help train the hips, knees, and ankles to absorb force safely, which can reduce injury risk in dynamic sports.

��Key muscles and outcomesPrimary movers: Glutes, quads, hamstrings, calves; core and spinal stabilizers are highly active to keep the trunk rigid during take off and landing.

��Outcomes:
Greater lower‑body power, improved jump and sprint performance, better landing control, and a strong conditioning stimulus—all in one compact, equipment‑light exercise.

05/02/2026

‎✅ The Dumbbell Wall Squat is a lower‑body strength and endurance exercise that combines a wall‑supported squat with added resistance from a dumbbell.
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‎��Main purposeIt builds strength and muscular endurance in the quads, hamstrings, and glutes while using the wall to guide proper knee tracking and torso position.
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‎��The wall acts as a “form cue,” helping you stay upright and maintain neutral spine and knee alignment, which makes it useful for beginners or rehab‑leaning programs.
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‎��What it’s used for Strength and hypertrophy:
‎Adding a dumbbell (often held at chest or overhead) increases load so you can progressively strengthen the legs without needing a barbell.
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‎��Endurance and conditioning:
‎Holding the squat position with weight trains isometric quad endurance and can be used in circuits or metabolic work.
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‎��Rehab and motor control:
‎Modified wall squats have been used to improve lumbar stability and deep abdominal activation, especially when combined with cues like abdominal drawing‑in.
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‎��Key muscles and outcomesPrimary muscles:
‎Quadriceps, hamstrings, glutes; core and spinal stabilizers are engaged to keep the torso steady.
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‎��Outcomes:
‎Better squat mechanics, improved leg strength and endurance, and a more stable trunk under load, which transfers to sports that involve jumping, sprinting, and change of direction.

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Address

Quezon City

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Monday 10am - 7pm
Tuesday 10am - 7pm
Wednesday 10am - 7pm
Thursday 10am - 7pm
Friday 10am - 7pm

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+639175125069

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