3 Single Leg Agility Drills for Athletes

Posted on by costafitness

Wether you are a beginner or advanced athlete, you can see benefits from performing these agility drills. For beginners, I want you to really focus on controlling your body and getting some coordination down. This will benefit you in SO many ways. As you practice this and become smoother, you can speed it up.

If you are more advanced, don’t neglect these just yet. This is where you can really add more speed to the field or court. When you go through these, I want you to not only make sure you are staying balanced but I want you to try going as fast as you can without losing control of each rep. This will apply a lot of carry over to things such as:

-Cross overs and side movements in basketball

-Clean breaks on the football field

-Power for baseball swings and base running

-Increased movement in tennis and soccer I would do 3 sets each exercise.

I want 12 seconds for advanced athletes. If you are a beginner, do 10 reps each to get the work in and focus on clean form.

I hope this helps! Best of luck to you in your sport!

-Alex Costa-

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CHEST TRAINING TIP (FLYS W/ TWIST)

Posted on by costafitness

As you come to the top of the fly, try rotating the dumbbells towards you for a better contraction! I love throwing this variation in!

Try hitting these on incline fly, 3-4 sets of 12 reps! If you experience any shoulder pain or discomfort, stop the movement.

10 MINUTE ABS

Posted on by costafitness

🔥10 MINUTE ABS🔥

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👨‍💻Tag or send to a friend 

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Warm up first – jumping jacks 3 x 30 seconds. Mountain climbers 3 x 30 seconds.

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Set a timer for 10 minutes and get as many rounds as possible in! ⏱ 

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🔸Full Body Pillow Pass

-10 reps 

🔸Alternating Cross Body Toe Touch 

-10 each side

🔸Russian Twist (elbows touch) 

-20 touches each side

🔸 Globetrotters 

-20 passes each side

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📺 if you had to leave a show on in the background, what tv show would it be?? I’ve been leaving on Shark Tank 🦈 if I would have unmuted this all you would have heard was “we’ll do $100k for 10% equity” 😂

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#ironstrengthandconditioning #gym #abworkout #fitness #weightloss #bodybuilding #athlete #athletetraining #strengthtraining #10minuteworkout #10minuteabs #athomeabs #athomeabworkout #athomeworkouts #sharktank

Get FASTER At Home With This 1 Drill

Posted on by costafitness

GET FASTER 🏃💨

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Get faster with this 1 drill that can be done at home! Takes less then 5 minutes and can be done just about everyday

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1️⃣Find a stair or stack up some books to about a 4-10 inch elevated surface

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2️⃣go down to one knee and take the other foot to the top of the stair

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3️⃣set a stop watch and hold on to something lightly for balance. Lift up the foot on the stair about an inch and hold it there

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4️⃣ do 4 sets of 10 second holds each leg the first couple days. Then go 15 seconds. Work up to 30 second holds every set for each leg. 

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⭐️ keep the core engaged and don’t lean back or forward too much. That is why I’d prefer you to use a nearby wall if you can to keep balance.

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🔥 this drill will add strength to the hip flexors with the help of isometric training. You won’t typically get too sore so you can do this 3-6 days a week. Start lower at first and add more days as your body gets used to this movement!

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Tag one of your homies that needs this exercise to beat you in a race 🏃‍♀️🏃

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#ironstrengthandconditioning #costafitness #gym #legday #legworkout #fitness #athlete #athletetraining 

#strengthtraining #speed #speedtraining #speeddevelopment #sprinting #sprinttraining #trackandfield #tracktraining #sprinttechnique #runningtechnique #getfaster #runfaster #hipflexor

Elevated Lunges for Strength, Speed & Size

Posted on by costafitness

This is an exercise that will really help with:

⭐️ Growing and strengthening the glutes 🍑

⭐️ Increasing squat & deadlift 🏋️‍♂️🏋️

⭐️ Jumping higher 🐰

⭐️ Increasing sprinting speed 🏃‍♀️🏃

⭐️ Getting more flexible in the hips 🧘‍♂️🧘

Elevated lunges have recently became one of my favorite leg exercises for creating more strength, size and explosive power for my athletes.

Here are a couple details to pay attention to when doing this exercise:

👉Set up an elevated surface of about 4-8 inches. I typically use a couple weight plates to start off.

👉I would start without weight to really get the flexibility down and then you can start adding in weight to increase the intensity.

I like to program these after the main movement on lower body day. Depending on the client and goal, I will program 3-5 sets of 4-10 reps each leg.

For a better physique I would do 4-5 x 10 🍑 .

For strength and most athletic goals I would typically prescribe 3-4 x 5 each leg with heavier weights (only after you get used to the movement, because of the excessive stretch). 🏋️🏋️‍♂️

Tag your gym amigos and get to work 💪

#ironstrengthandconditioning #gym #legday #legworkout #fitness #weightloss #bodybuilding #athlete #athletetraining #strengthtraining #glutetraining #gluteworkouts #increasevertical #increasespeed #lunges

Have a great day!

-Alex Costa-

How To Make A Decline Bench – (GYM HACK)

Posted on by costafitness

GYM HACK💥

Want to target that lower chest? A decline angle is a great way to start. However you may be in the gym and the decline bench is taken, but need to get going. Take some bumber plates if available and set up a mini stack. I would not do more than 3-5 plates depending on how it is set up. Place them under the lower half of the bench to set up a decline angle.

This is also a great technique for if you have a flat bench at home and want to switch it up. The couple things you need to watch and check are safety factors. Make sure the bench is stable. I typically test this by pushing the bench at that end and sit on it and perform the movement WITHOUT weight first to ensure it will not slide. If you have rubber gym flooring and rubber bumber plates, you should be good. PLEASE use caution when doing this. I would try to get a spotter to help by spotting the weight and have the spotter also keep an eye on the bench to make sure it doesn’t slide.

Share with a friend and get to work! 

-Alex Costa-

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At Home Arm Workout

Posted on by costafitness

Here is an at home workout you can do to help tone up! Use this video, pause, start or go back whenever needed! I will list the workout below and the video will be above!

Warm up:

  • Shoulder swings 30 seconds
  • Jumping jacks 30 seconds
  • Side jack knives 30 seconds each side

Repeat warm up twice

Biceps & tricep circuit
*do each exercise after another and go through this circuit 4 total times.

  • Dips 20-30
  • Bicep curls 20-30
  • Close stance push ups till failure
  • Tricep kickbacks 25
  • Hammer curls 25

Shoulders

  • Seated side raises – 1 set of 100 reps, as little sets as possible
  • Seated shoulder press – 1 set of 100 reps, as little sets as possible

Have a great day!

-Alex Costa-

3 Footwork Drills For Quarterbacks

Posted on by costafitness

3 footwork drills for my QBs🏈
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1️⃣-two in each going frontwards and then going back. This will work on a clean drop back when in the pocket
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2️⃣- lateral front foot in. This is a drill that can help you get the ball out a little faster as you are in a transition spot
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3️⃣- lateral weave with cones. There are a lot of ways to do this one but here is a good one to start with. This will help clean up footwork so you can drop back, and move a little smoother in a stuffy pocket
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Quarterbacks need solid footwork to be able to see the field and avoid pressure. Try these 3 drills and get that footwork down! If you need more help or would like to work with me, send a DM and I’ll get you ready for next season🔥🏈

-Alex Costa-

Zombie Survival Workout

Posted on by costafitness

HAPPY HALLOWEEN EVERYONE! So very sorry I haven’t posted in such a long time, I got so busy opening my gym, training and coaching. I want to try posting more because I have sooooo very much I want to share and teach you guys! I hope you enjoy this workout I made today. Something that should really give ya a challenge and make you work! Let me know how you do, time yourself each set and try to beat the previous times!

Have a great day and great Halloween!

-Alex Costa-

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How to Perfect Your Push Ups

Posted on by costafitness

Hey hope everyone is doing well! I made a video for those of you that have trouble with push ups. I have younger athletes that don’t know how to perform push ups correctly yet and some of my clients and others out there just struggle a little with them. That is okay because today we are fixing all of that! Watch todays video and get your push ups perfected!

-Alex Costa-