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Garrett Boyce

@coachgarrett.sp

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Director of Fitness & Biomechanics 🧬
Strength & Mobility Specialist⚡
Evidence-based strength, mobility & aesthetics💪🏻
CSCS | ACSM | CCC | CASTP

POSTS STORIES REELS TAGGED

Your core’s job:
✔️ Stabilize the spine
✔️ Transfer force from lower to upper body
✔️ Protect you under heavy weight

Strong core = stronger lifts
And also make those abs look good

#personaltrainer #athlete #training #abs #strength taken in Hermosa Beach, California by @coachgarrett.sp

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8 months ago

Athletic leg day built for real performance.
Heavy intent to prime the nervous system, followed by explosive movement to turn strength into usable power.

PRIMER - Floating Heel Split Squat Iso

A BLOCK - CONTRAST TRAINING
1. Zercher Squat
2. Box Jump

B BLOCK - ACCESSORY
1. Ipsilateral KB Front Rack Step Up
2. DB Lunge Matrix

C BLOCK - FINISHER
1. Ipsilateral DB Floating Heel Split Squat Iso
2. Contralateral DB Floating Heel Split Squat Iso

Hope you Enjoy! Follow for More#personaltrainer #athlete #training #strength #strengthtraining taken in Los Angeles, California by @coachgarrett.sp

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9 months ago

Slow down the negative. Own the full range.
More tension. Better control. Real muscle growth.
#personaltrainer #athlete #training #strength #muscle taken in Los Angeles, California by @coachgarrett.sp

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9 months ago

- The eccentric (lowering) phase creates the most muscle damage (that’s a good thing), higher time under tension, and greater mechanical tension, which all are key drivers of hypertrophy (increase in size of muscle).
- Eccentric focus also “builds the brakes”, making it great at injury prevention as well.
Today’s focus was building the back, shoulders, and biceps, with some Deceleration plyometrics and power movements to build tendon stiffness, force absorption, and prime the nervous system.
Train smarter, not just heavier.

A BLOCK - PRIMER / POWER (Prepare the body)
1. Push up Depth Drops
2. Overhead MedBall Slams

B BLOCK - STRENGTH (Big weight, move slow and controlled)
1. Barbell Bent-over Row
2. Neutral-grip pull ups

C BLOCK - ACCESSORY CIRCUIT (Feel the BURN)
1. Foot-Elevated TRX Inverted Row
2. Lateral Raises
3. Bent-over Lateral Raises
4. Bicep Curls

D BLOCK - FINISHER
1. Forearm burnouts
2. Farmer Carries #personaltrainer #athlete #muscle #strength #training taken in Los Angeles, California by @coachgarrett.sp

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10 months ago

Explosive movements come first because they prime the nervous system.
These movements increase motor unit recruitment so when you lift heavy, you produce more force, more speed, and better quality reps.
Power before strength = better output.
Train smart, not just hard.
#personaltrainer #athlete #training #strengthtraining #strength taken in Los Angeles, California by @coachgarrett.sp

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1

10 months ago

Slow reps. Big results.
- The eccentric (lowering) phase creates the most muscle damage (that’s a good thing), higher time under tension, and greater mechanical stress, which all are key drivers of hypertrophy (increase in size of muscle).
- Eccentric focus also “builds the brakes”, making it great at injury prevention as well.
Today’s focus was building the hamstrings and glutes, with some Deceleration plyometrics to build tendon stiffness, force absorption, and prime the nervous system.
Train smarter, not just heavier.

A BLOCK - PRIMER / POWER (Prepare the body)
1. Depth Drops
2. Split-Stance Drop Landing

B BLOCK - STRENGTH (Big weight, move slow and controlled)
1. Barbell RDL
2. Dumbbell Single-Leg RDL

C BLOCK - ACCESSORY (Feel the BURN)
1. Nordic Good Mornings
2. Seated Hamstring Curls
#athlete #muscle #personaltrainer taken in Los Angeles, California by @coachgarrett.sp

139

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10 months ago

If your hips don’t move well…
Neither will you.

Strong + mobile hips mean:
✅ More power
✅ Better balance
✅ Fewer injuries
✅ Bigger lifts

Build from the ground up. #athlete #mobility #painfree taken in Los Angeles, California by @coachgarrett.sp

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10 months ago

Learn how to PULL FAST!

Here’s a lower body Pull workout focused on the concentric portion of the lift (for this lift, that’s the “pulling” portion).

Concentric = producing force to overcome resistance
- ”Driving” or “Lifting” part of the movement
- Your “Gas Pedal”

A BLOCK - POWER (MOVE FAST)
1. Speed Deadlift
2. Band-Resisted Kettlebell Swing

B BLOCK - CONTRAST (MIX OF STRENGTH AND POWER)
1. Trap-Bar Deadlift
2. Broad Jump

C BLOCK - ACCESSORY (MUSCLE BURN / MAKES YOU LOOK GOOD
1. Contralateral Single Leg Hip Bridge
2. Prone Banded Hamstring Curls
3. Dead-Bug Variation with Yoga Block

#personaltrainer #training #athlete taken in Los Angeles, California by @coachgarrett.sp

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10 months ago

These are 3 warm up exercises I use to get my lower half ready.

1. Rower - Focus on loading up the hamstrings before pushing off
2. Backward Walk on Sled
3. GHD Back extensions (one of my favorite exercises to strengthen lower back and back side of body)

Try these for yourself before your lower body focused workout
#personaltrainer #training #strength taken in Los Angeles, California by @coachgarrett.sp

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a year ago

Dynamic warm-ups increase blood flow, activate your nervous system, and prep your muscles to produce force.

Static stretching (holding a stretch for 15-60 seconds) actually reduces power output when done right before strength work.

Static stretching relaxes the muscle.
Lifting requires tension.
#mobility #personaltrainer #athlete taken in Los Angeles, California by @coachgarrett.sp

134

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a year ago

Athletes dominate the concentric phase.
Explosive intent = better power, better performance, better results.

Here’s an upper body Push workout focused on the concentric portion of the lift (for this lift, that’s the “pushing” portion).
Concentric = producing force to overcome resistance

- “Driving” or “Lifting” part of the movement
- Your “Gas Pedal”

A BLOCK - POWER (MOVE FAST)
1. DB Push Press
2. Smith Machine Plyo Bench Press (BE CAREFUL, this is an advanced movement)
3. Band Assisted Plyo Push-up

B BLOCK - STRENGTH (BE STRONG)
1. Seated Barbell Overhead Press from Pins
2. Dips (recommend unweighted to start)

C BLOCK - ACCESSORY (MUSCLE BURN / AESTHETIC)
1. DB Neutral Floor Press
2. Hanging Bent-Leg Raises
3. Kneeling DB Overhead Tricep Extension

#personaltrainer #athlete #training taken in Los Angeles, California by @coachgarrett.sp

73

3

a year ago

Here are some dynamic upper body movements across multiple planes of motion to prime your shoulders and arms for your workout!

1. DB Telle Raises
2. Barbell Bradford Presses
3. Seated DB External Rotations
#mobility #personaltrainer #athlete taken in Los Angeles, California by @coachgarrett.sp

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a year ago