Monday, April 30, 2012

May Workout

May Workout

Warm-up:  5-10 min
  •  Stretch hamstrings, quads, glutes, calves, pects, lats and lower back and neck muscles
    •  Hold stretch for 2x20 sec each stretch (30 sec if your muscles can tolerate the stretch)
  • 5 – 10 minute warm-up. Take your pick (The idea is to get warm and to break a sweat)
  • 30 sec Jumping Jacks / 30 sec Jump Rope / 30 sec  Prisoner Squats
Endurance  Training (sets x reps) Perform the highest weight possible that you can do 12-16 reps. 

Endurance training is perfect for toning and shaping your body's musculature. Plus endurance training is great for maintaining overall muscle health. 

                Alternate your upper body days from your lower body days.
                Rest 30-45 seconds in between sets - Of course sets and reps are just suggestions; if you can tolerate more sets or reps than by all means...GO FOR IT!

·         Upper Body (Substitute the machine with either a cable unit, bench, ball or simple tandem standing to increase the level of difficulty) 
o   Upward Row (2x16) Use the cable machine for this one
o   Standing Double Cable Bicep Curl  (2x16)
o   Skull Crushers on Stability ball (2x16)
o   Tandem Cable Chest Press (2x16)
o   Kneeling Lat Pull down (2x16)
o   Kettlebell Press (2x16)

·         Lower Body
o   Leg Kickbacks (2x16)
o   Glute Bridges (2x16) (increase difficulty by performing on a ball or by placing weights on or near the hips)
o   Double Knee Tucks  (2x16)
o   Squat Press   (2x16)
o   Calve Raise with Cable (2x16) (Do seated w /  weights on the knees to target the Soleus)
o   Hip Adduction w / Cable (2x16 each leg)

Cool Down
·         Walk 4 laps or jog 6 laps
·         Stretch hamstrings, quads, glutes, hip adductors, hip external rotators, calves, pects, lats and lower back
o   Hold stretch for 2x20 sec each stretch

Core + Cardio 2-3xweek (no resistance training on these days)
·         Do regular warm up
·         Perform 30-40 min (or as much as tolerable) of your favorite cardio (Elliptical, stationary bike or other)
o   Core 
§  Medicine Ball Twists (2x15-20)
§  Leg Climbers (2x15-20 each side)
§  Bicycles (2x15-20)
·         Do regular cool down

Weight loss tip:  Jump rope at a high intensity for 30 – 60 sec in between weight sets to increase your [Exercise Post-Oxygen Consumption (EPOC)] metabolic rate.  


Wednesday, April 25, 2012

Hydration & Heat:04/25/2012

This article was first written back in August of 2011, but I find that it is still pertinent today and will always be important. Now that summer is getting closer and our warmer than usual spring is coming to an end it is important to practice good hydration. Heat related illnesses are no joke and can appear with little to no warning. The only way to prepare for any heat illness is to know the signs and symptoms and how to manage the situation. However, the best way to avoid the situation is to stay hydrated.  


Heat related illnesses are amongst one of the highest related causes of sports injury, illness and sometimes death. Summer can be an exceptionally hot period for both indoor and outdoor active individuals and athletes. So far during the summer of 2011 several high school players and coaches have either died from or experienced the symptoms of heat related illnesses caused from a deadly combination of dehydration and heat. Educating yourself is the first step, but you also have to learn how to listen to your body.
·         Some physiological responses associated with being dehydrated:
o   Increased heart rate & blood thickness causing an increase in the heart’s work load / An increase in muscle glycogen (sugar) usage leading to a decrease in energy for exercise and increased muscle cramping / Decrease in exercise capacity & performance leading to a shortened workout or even premature exercise exhaustion / Increased core temperature leading to excessive sweating and eventual sweat cessation (depleting the body’s natural ability to cool itself) / Decreased blood flow to organs and brain eventually leading to a systematic shut down / Increased injury risk due to lack of concentration

Signs and Symptoms (S/S), prevention and treatment of Common Heat Related Illnesses

o   Heat Syncope (Fainting)
§  S/S - Dizziness / Nausea / Fainting
§  Treatment - Lay down in a cool place with shade or go into an air conditioned building / Replace fluids
§  Prevention - Acclimatize to the heat (Acclimation may take as long as 10 days) / Begin exercise adequately hydrated

o   Exertional Heat Cramps
§  S/S - Muscle twitching and cramps / Usually the cramps are painful and occur in the legs, arms, or abdomen
§  Treatment - Ingest fluids with sodium and other electrolytes / Stretching / Ice massage the affected muscle
§  Prevention - Acclimatize to the heat / Drink adequate amounts of water prior to and during exercise / increase (calcium, sodium & potassium) electrolyte intakes

o   Exertional Heat Exhaustion
§  S/S - Excessive thirst, dry tongue and mouth / Fatigue and weakness / Mental dullness and incoordination / Elevated body temperature no higher than 103°F (temperature may appear normal or even low) / Profuse sweating and pale clammy skin
§  Treatment (may turn into a 911 emergency) - Rest in a cool room /Fluid replacement /Increase fluid intake to 6 to 8 l/d and keep a hydration journal / Keep record of pre and post exercise weight / IV if individual is unable to keep fluids down
§  Prevention - Drink adequate liquids prior to exercise /Allow for rest and cooling in between exercise sessions / Become acclimated to the heat before becoming a sports hero

o   Exertional Heatstroke
§  S/S - Headache, vertigo, and fatigue / Little to no sweating with flushed red skin / Rapid pulse rate and respiration / temperature ≥104°F / sensation of burning up / diarrhea and/or vomiting / physical collapse
§  Treatment - 911 emergency / sponge the body down with icy cold water or submerge in an ice bath / fan body / ice massage
§  Prevention - Drink adequate liquids prior to exercise /Allow for rest and cooling in between exercise sessions / Become acclimated to the heat before becoming a sports hero / educate athletes and active individuals about heat illness

o   Exertional hyponatremia (water poisoning or low sodium levels)
§  S/S - Progressively worsening headache, nausea and vomiting / swelling in the hands / lethargy or apathy / disorientation or lack of coordination
§  Treatment - 911 emergency / sodium levels must be increased and fluid levels decreased
§  Prevention - Hydration with sports drinks / fluid loss should = fluid intake / increase sodium intake

·         Hydration strategies
o   Pre- exercise hydration
§  Drink approximately 17 to 20 oz of water 2 hours before exercise and 8 to 10 oz of water or a sports drink (not an energy drink) 10-20 min before exercise
§  Weigh yourself before exercise

o   During exercise hydration
§  Consume 7 to 10 oz of water or sports drink every 10-20 min
§  Use a clear water bottle with volume measurements so you can see your water consumption
§  Water should be the beverage of choice for those exercising ≤ 1 hour, but those exercising ≥ 1 hour might want to supplement water or with a sports drink (no higher than an 8% concentration of carbohydrate) for extra energy and electrolytes
§ Over hydrating is just as dangerous as under hydrating – see exertional hyponatremia

o   Post-exercise
§  Weigh yourself / Subtract your post-weight from your pre-weight
§  1 lb of weight loss = 16 oz of water loss (3 lbs = 48 oz) / Replace your lost body weight in water within a two hour window.

Proper hydration is full of scientific formulas when done in the research facilities. But at the gym, field or court it is not so cut and dry. Remember, the moment you are thirsty you are already becoming dehydrated. Is not uncommon for athletes and active individuals to lose 2% of their body weight during exercise. Losing more than 2% can become detrimental to health and performance. There is better gastric emptying when larger quantities are consumed, so sipping is not necessarily better than drinking larger quantities. Prepare for your events; if you know that your next event will be somewhere that experiences extreme heat then train in the heat to acclimate yourself to those conditions. But play it smart, start out small with your outdoor exercise plan before going full force.

Please visit: Science of NFL Football: Nutrition, Hydration & Health to learn a little more about hydration and sports in the extreme heat. 

Casa, D. J., Armstrong, L. E., Hillman, S. K., Montain, S. J., Reiff, R. V., Rich, B. S. E., Roberts, W. O., & Stone, J. A. National athletic trainers' association position statement: Fluid replacement for athletes. Journal of Athletic Training, 35(2), 212-224.
Manore, M. M., Meyer, N. L., & Thompson, J. (2009). Fluid and electrolyte balance. Sports nutrition for health and performance (2nd ed., Chap. 8). Champaign, IL: Human Kinetics.
Prentice, W. E. (2010). Understanding the potential dangers of adverse environmental conditions. Essential of athletic injury (8th ed., Chap. 9). New York, NY: McGraw-Hill. 

Science 360. (2011). Science of NFL Football: Nutrition, Hydration, and Health. Retrieved from the Science 360 website at: 

Shirrefs, S. M. (2001). Restoration of fluid and electrolyte balance after exercise. Canadian Journal of Applied Physiology, 26(s), S228-S235.

Tuesday, April 24, 2012

App of the Week: Two Concussion Tools: 04/24/2012

At one point in life most of us have had a concussion but did not know it. The first app that is featured is a training / education tool and not really an app for diagnosis. This app is great for students, athletes, parents, and coaches, and is free. This could also be a great tool for athletic trainers to use to educate concussed athletes that are under their care.

What the developer has to say:

The ImPACT Concussion Awareness Tool (ImCAT) was developed to educate athletes, parents, and coaches about concussions and the typical signs and symptoms of a concussion. This easy to use application will help individuals who are involved in sports to recognize the common signs and symptoms of injury.
This free application consists of educational material regarding the prevention of concussion and mild traumatic brain injury, and a brief quiz designed to teach athletes, parents and others about the injury and to correct some of the misconceptions about the injury. The application also provides a checklist of common signs and symptoms of concussion. This checklist is included as an educational tool to help non-health care professionals recognize when an athlete may have been injured. The application gathers and records basic information about the injury and can be emailed directly from the Android device.
This application is optimized for both phones and tablets.

This app can be found at Google Play and the iTunes App Store

Our second app might be better off suited for certified athletic trainers, coaches, athletic training students, and anyone else in the sports medicine field that will be best served by having a concussion diagnosing tool on the field. The app is $9.99 at Google Play and at the iTunes App Store. 

What the developer says about their app:
The Concussion Assessment and Response: Sport Version app, or CARE, is a new tool that helps medical professionals and athletic trainers assess the likeliness of a concussion and respond quickly and appropriately to this potentially serious medical situation. The CARE provides instruction during the assessment of an injury; it also provides tools that can help document the injury as well as recovery. All the recorded assessment information can be shared via email with other doctors or other medical professionals. The CARE allows users to test an athlete’s readiness to return to play via a step-by-step testing regimen. This tool is an invaluable way to assess possible concussions and respond appropriately.
Injury Assessment and CPR Cues
Balance Evaluation Scoring System (BESS)
Standardized Assessment of Concussion (SAC)
Graded Symptom Checklist (GSC)
Return-to-Play Guide
Concussion General Information (FAQs)
ACE Post-Concussion Home/School Instructions
Injury Assessment
From the instant the player is injured, the user can select “New Injury” to be guided through a series of questions that will determine the appropriate response. If the athlete is not breathing or lacks a pulse, the app will provide counting and illustration for chest compressions and breathing support. The CARE will also assist the user in assessing other serious signs of injury including cervical spine injury, cranial nerve trauma, and a concussion.
Balance Evaluation Scoring System (BESS)
The Balance Evaluation Scoring System is an assessment that evaluates an athlete’s ability to maintain a stance without errors. The CARE provides instructions and illustrations that guide users through the three stances in a BESS assessment: single leg, double leg, and tandem. The user records the number of errors made and compares that result to the results of other BESS assessments the athlete has been given.
Standardized Assessment of Concussion (SAC)
The Sideline Assessment of Concussion is provided in electronic format and can be recorded for baseline, injury, post-game, or recovery. The questions in the SAC cover orientation, extended memory, concentration, and delayed recall. The SAC also records the presence or loss of sensation, strength, and coordination in the athlete.
Graded Symptom Checklist (GSC)
This tool enables users to track the severity of symptoms for each athlete during the recovery process. Users first select the nature of the assessment by choosing baseline, injury, post-game, or recovery; then they rate the severity of each symptom on a scale from 0 (no symptoms) to 6 (severe). This feature enables users to quantify a patient’s progress during recovery from a concussion.
Return-to-Play Guide
This part of the app helps to protect children and athletes from further injury by guiding them through a daily exercise routine that tests their ability to return to play. Through a five-day, tiered workout routine, parents can ensure that their child is able to handle the added exercise without further injury or discomfort.
Concussion General Information
The app’s concussion information helps ensure that medical professionals are provided a comprehensive understanding of concussions as well as the assessments they will be administering via the CARE. All concussion information in this section has been provided by Gerard A. Gioia, PhD and Jason Mihalik, PhD, concussion specialists from the Children’s National Medical Center and the Matthew A. Gfeller Sport-Related Traumatic Brain Injury Research Center.
Acute Concussion Evaluation (ACE) Post-Concussion Home/School Instructions
Included with the app is a concussion overview page that users can share with other coaches, parents, or athletes. This overview is an excellent way to share important information about how to recognize and respond to concussions.

Note: 15% of all proceeds from the sale of this app will be donated to support concussion research 

This app can be found at Google Play and at the iTunes App Store

Monday, April 23, 2012

This is Sparta....: 04/23/2012

Today's featured workout is brought to you by Scott Herman. This is Sparta. Enough said.

Friday, April 20, 2012

Senior Fitness: 04/20/2012

Senior Fitness

Senior fitness is increasingly being focused on in the health insurance community. There is documented and researched proof that senior citizens and those that are retired are less likely to fall when they have a regular exercise program added to their daily living. One such program is great for those who wish to enhance their life by adding exercise into their's, and this program is SilverSneakers by Healthways. I am a SilverSneakers certified instructor so I can personally can attest to the fact that there are demonstrable improvements in my client's lifestyles and everyday living activities. Being "old" is not an excuse for not being "active" anymore.

This is what SilverSneakers Has to say about their program:

What is the SilverSneakers Fitness Program?

SilverSneakers is a fun, energizing program that helps older adults take greater control of their health by encouraging physical activity and offering social events.

Unlock the door to greater independence and a healthier life with SilverSneakers. Health Plans around the country offer our award-winning program to people who are eligible for Medicare or to group retirees. SilverSneakers provides a fitness center membership to any participating location across the country. This great benefit includes: 
  • access to conditioning classes, exercise equipment, pool, sauna and other available amenities
  • customized SilverSneakers classes designed exclusively for older adults who want to improve their strength, flexibility, balance and endurance
  • health education seminars and other events that promote the benefits of a healthy lifestyle
  • a specially trained Program AdvisorSM at the fitness center to introduce you to SilverSneakers and help you get started
  • member-only access to online support that can help you lose weight, quit smoking or reduce your stress
  • SilverSneakers Steps for members without convenient access to a location. Please call 1-888-423-4632 (TTY: 711) to find out if your health plan offers SilverSneakers Steps

Video about SilverSneakers

Information found at SilverSneakers

Thursday, April 19, 2012

Featured Workout: Functional Exercises: For Lower Extremity Injury Prevention

Many people forget to workout there legs. Worse yet, many people don't focus on balance, stability, or even gross functional movement. It is essential to include these qualities in at least one workout session a week to limit the chances for falling. Falling is the #1 cause for injuries in all people and this risk increases as we age. Today's featured workout is brought to you by Scott Herman.

Hurdle or something to step over
Theraband or Full Loop Band

Reps & Sets:
Perform 3 exercises or all of them
1 circuit
10-20 reps
1 second per rep

Hurdle Walk
Lateral Walk
Forward Walk
Backward Walk
Sideways Shuffle 
Forward Monster Walk
Backward Monster Walk

Single-Leg Squat
Side Single-Leg Squat
Bosu Ball Single-Leg Squat

Wednesday, April 18, 2012

Workout Challenge: 20 Minute Body Weight Challenge: 04/18/2012

Everyone needs a challenge every once in a while. This workout can be done on its own or at the completion of any current workout. The goal with this is to perform the workout as well as you can, and with with good form.

Do a 5 - 10 min row session to warm up your entire body.

Do as many set as possible in a 20 minute period:

5 Pull-ups
10 push-ups
15 BW squats

Try not to rest in between the sets. Go hard or go home. No, not really. Take it at a pace that you feel you can handle, but make sure that you are still challenging yourself. 

Tuesday, April 17, 2012

Featured App: Endomondo Sports Tracker Pro: 4/17/2012

There really is a whole lot of running and fitness tracking apps. In honor of the last post regarding fitness apps I am holding up to my part of the bargain. Endomondo Sports Tracker Pro is an awesome GPS tracking app that allows you to track your run, hike, or whatever you wish to log. Endomondo Pro is a paid app that will run you $3.99, but there is a free version out there if you want to test it out before making a purchase. Endomondo Pro is also an editors choice at the Google Play App Store. This app is truly a winner.

What the developer says about the app:

Track your fitness, challenge friends and send them peptalks in real-time!
Endomondo makes fitness fun by acting as your personal trainer and social fitness partner - ideal for running, cycling, walking etc.
This is the PRO version of the popular Endomondo Sports Tracker.
Please see What's New on Google Play for latest changes.
PRO features
• Interval programs: Choose from 3 programs or create your own with time & distance intervals (NEW)
• Graphs: Play around with speed & altitude curves, lap times and playlists that interact with the map
• Beat yourself: Set a previous workout as your target and the audio coach will help you perform better this time
• Low Power Mode: Increases battery standby time
• Time goal: Set a time goal and let the audio coach help you reach it
• Calorie goal: Set a calorie goal and get live audio feedback during your workout
Free features
• Real time GPS tracking of time, distance, speed & calories
• Audio feedback for every mile or km
• Real time peptalks from friends following you live
• Workout route on a map
• History with lap times
• Full History download for user with a profile (NEW)
• Sharing of workouts on Facebook
• Beat a friend: Go against a friend's personal best
• Compete on a route: Download a route and beat the Champion
• News feed with your friend's latest activities
• Social widget showing the friends recently active
• Summary page for each workout
• Heart rate support: Polar Wearlink® + transmitter with Bluetooth® and Zephyr heart rate monitor
• Support for ANT+ Bike Speed & Cadence and heart rate monitor sensors
• Headset control: Use the headset media button to get audio feedback and pause/resume a workout (wired headset & Android 2.2+)
• Manual entry of workouts (moved to top right corner on the history page)
• Auto pause
• Customizable workout screen (long press to change)
• Access all your online settings: Profile, Sharing, Privacy, Workout, Audio & Accessories (NEW)
• Endomondo is now available on SonyEricsson's SmartWatch as a SmartExtra (NEW)
Optional profile at for further analysis, statistics, social challenges and sharing.

Can be found at Google Play
Can also be found at the iTunes App Store

Monday, April 16, 2012

Eat This / Not That: Wendy's -vs- BK: 04/16/2012

Eat This / Not That

No matter hard hard you try to fight the urge you will eventually eat at a fast food restaurant. There are healthier alternatives within the genre of fast food, but most likely we will all, at sometime this year, make a trip to one of the not so healthy places. Worse yet, we might not even make a smart choice. Hope this will help you  make a smarter choice; at least between these two popular favorites. 


So here is what I have found out!

Eat This

Burger King Whopper Jr. 

Total Calories: 340
Calories from fat: 160
Fat 18.0 g
Saturated fat 5 g
Trans fatty acids 0.0 g
Cholesterol 40 mg
Carbohydrates 32 g
Sugar 7 g
Sodium 520 mg
Dietary fiber 1 g
Protein 14 g
No listings for vitamins or minerals

Ingredients: ground beef patty (flame broiled), tomatoes, lettuce, mayonnaise, pickles, white onions, and a sesame seed bun.

Removing mayonnaise will spare you 80 calories, 9 g of fat (1 g of saturated fat), 5 mg of cholesterol, and 70 mg of sodium. Adding cheese will add 40 calories, 3g saturated fat, 190 mg of sodium, and 10 mg cholesterol.

 Suggestion: don't add cheese.

Information from: Burger King
Not This

Wendy's Jr. Cheeseburger Delux

Total Calories: 350
Calories from fat: 170
Total fat 19.0 g
Saturated fat 7.0 g
Trans fatty acids 1.0 g
Cholesterol 55 mg
Sodium 850 mg
Carbohydrates 27 g
Dietary fiber 2 g
Sugars 6 g
Protein 7 g
Vitamin A 10%
Vitamin C 6%
Calcium 10%
Iron 15%

Ingredients: Ground beef, american cheese, mayonnaise, ketchup, honey mustard sauce, crinkle cut pickles, red onion, tomato, lettuce, and a sandwich bun

Removing the cheese will spare you 40 calories, 2 g of saturated fat, 200 mg of sodium, and will cost you 2 g of protein.

The sodium is very high in this sandwich, plus the fact that there is 1.0 g of trans fat makes this sandwich the "Not This" choice. The total amount of cholesterol is also higher than that of the Whopper JR., so that is another strike against a Wendy's favorite. Removing cheese will save you 40 calories, 3.5 g of fat (2 g of that is saturated), 200 mg sodium, and 10 mg of cholesterol.

 Suggestion: remove the cheese from your cheeseburger.

Information from: Wendy's


Friday, April 13, 2012

Technique is Better: 04/13/2012

Good Technique is Better for Adding Mass and Developing Strength

When is comes to building muscle mass and increasing strength nothing beats good old technique. Having good form during a lifting or training session limits unnecessary compensation to perform an exercise. Also, when you are not compensating you are targeting the desired muscles for any given exercise. Having good form is also important when it comes to injury prevention.

How do you know if you're compensating?
  • Observe yourself in the mirror while performing any exercise without weight 
  • Then perform the exercise with weight
  • See if you notice any of the following changes
    • Use of your hips to force the weight up
    • Swinging of the arms or shoulders
    • Lifting of the shoulders
    • Changes in the length of your sides or back
    • Or any motion that you didn't notice when performing the exercise without weight
If you noticed any changes in your technique when moving from no resistance to resistance
  • Practice again without weight or resistance to get the correct motion down
  • Use a lower weight so you can focus on the technique at hand (lower doesn't mean light, just low enough that you can perform the exercise without compensatory actions.
  • Always have a mirror available when spotting your technique
  • Ask an expert to watch your form and to give you corrections
There is no excuse to continue working out with bad form or technique, because the only one that you will hurt is yourself. You may find that while you are working on form and technique that you may be unable to lift as heavy as you had before. Don't get discouraged. You will, in time, be lifting the same amount of weight with more efficiency and power from the muscle that count.


Thursday, April 12, 2012

Featured Workout: Home Workout from Hell: 03/12/2012

Today's featured workout comes from Jeff Cavaliere of AthleanX. There is no reason to not do this workout. Why? The only equipment needed is your own body weight, and it will push the limits of your body. This is a total body workout.

Variations on pull-up, lunges, squats, push-ups, and skull-crushers (nose-breakers)

View the video to learn the exercises:

Wednesday, April 11, 2012

Featured App: RunKeeper:04/11/2012

Want to keep track of your runs, walks, hikes....? It is easy with RunKeeper. This app is free with no advertising, but there are Pro "Elite" features where you can purchase a subscription. The Elite version use to be a flat rate, but now these features are released at $4.99 p/mo or $19.99 p/y. The subscription does have some amazing features like: live activity broadcasting, discounted FitnessClasses and advanced reports to track your training. I would recommend trying it first for free to see if you would like to purchase the apps subscription. Learn more about the subscription by going to RunKeeper Elite. There are various other apps that will use your GPS to track your training and I will introduce those later on so you can find the perfect one for you to use this summer. GPS is a must have if you want to keep track your times and distances with near pinpoint accuracy.

What the developer says:

Track, measure, and improve your fitness.
RunKeeper uses GPS to track your fitness activities, including distance, time, pace, calories, heart rate, and path traveled on a map.
RunKeeper also provides audio cues, customized interval workouts, manual entry for treadmill and other cardio equipment, integrated RunKeeper FitnessClasses and no advertising.
For more information on heart rate monitors that work with RunKeeper see

You can find this app at GooglePlay at RunKeeper

The app is also available at the iTunes App Store

Tuesday, April 10, 2012

Featured Exercise: Single Leg Cannonball Squats: 04/10/2012

The featured exercise for the day is the single leg cannonball squat. This exercise emphasizes core, balance, and total leg strength. This exercise is perfect to add into your favorite interval training routine, and is a modification on the cannonball squat.

Starting position

Perform an eccentric single leg squat and land softly on your gluteus. Do not stop the momentum; you will need to sustain all momentum to perform the next step. 

After landing the single leg squat you will progress into a roll onto  your back. Don't go too far back, just far enough to produce enough momentum to get back onto your glutes so you can get back onto your support leg. Perform a concentric single leg squat to get to your starting position. This is one repetition on one leg.


Safety tips:
Keep your knee in alignment with your feet and toes.
Make sure that your knee does not pass over the tips of your toes.
If needed perform the exercise with two legs before progressing to the single leg version if you are unfamiliar with a cannonball squat.