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Everett Willard

@everettwillard75

1.1K
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Boston, MA
B.S. Health and Human Performance🎓
Strength and Conditioning Coach🏋🏼 @flight_performance
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•June, 12 2024• A day I will always cherish and celebrate. A day that will always remind me just how full of love life can be. And most of all, the day that I married my best friend❤️ Thank you to all who contributed in making Doria and I’s day so incredible. We will be forever grateful for the care, effort, support, and patience put forth by all those in attendance. And a special thank you to @karlieraganphoto for capturing our beautiful day. by @everettwillard75
Mass States Recap⬇️ Squat: 506.7lbs Bench: 308.4lbs Deadlift: 523.2lbs Total: 1338.3lbs Huge thanks to @dylan_fpf for helping me put this meet together and crush some personal bests👊🏻🤙🏻 by @everettwillard75
Go beyond the textbook. Join us on Saturday, December 5th for our Practical Programming Workshop at Flight Performance & Fitness! This hands-on workshop is designed for strength coaches, personal trainers, physical therapists, and students looking to take their programming knowledge to the next level. We'll cover everything from assessing client needs and building structured training programs to applying progression strategies and individualizing training for different populations. But this isn't just a lecture. You'll work in small groups through realistic client avatars, building programs, developing progression schemes, and discussing your decisions with experienced coaches. Whether you're just getting started or looking to sharpen your programming skills, this workshop is an opportunity to turn theory into practice. Saturday, December 5th Flight Performance & Fitness | Waltham, MA Free for students! Reach out for a student promo code. NSCA CEUS Available Register through the link in our bio! #coned #continuingeducation #strengthandconditioning #programming by @everettwillard75
Fall in full swing🍂 by @everettwillard75
Summer photo dump 🌞🌾 by @everettwillard75
We’re Hiring! At Flight Performance & Fitness, we’re looking for a full-time Strength & Conditioning Coach who is passionate about coaching, committed to continual learning, and excited to make a lasting impact on the people they work with every day. This isn’t a job where you’ll count reps from across the room. We believe in building relationships, coaching with purpose, and creating individualized experiences that help every client succeed. You’ll have the opportunity to coach: • Personalized small-group training • Strength & conditioning classes • One-on-one personal training • Everyone from adults looking to move and feel better to athletes chasing peak performance If you’re driven to become the best coach you can be, thrive in a collaborative environment, and want to be surrounded by people who are just as passionate about coaching as you are, we’d love to hear from you. Send your resume to flightperformanceandfitness@gmail.com Know someone who’d be a great fit? Tag them below or share this post! #NowHiring #StrengthCoach #StrengthAndConditioning #ExerciseScience by @everettwillard75
Learn how to properly pronate and supinate your foot with this eccentric calf raise variation✅ Big rocks for this movement ⬇️ ➖ Equal pressure between inside one outside of the forefoot ➖Limit rotation from the pelvis ➖Control the rotation of the heel ➖Look for a calf stretch but don’t push into any “blocks” on the front of the ankle Understanding how the foot should move will assist in improving quality of strength training movements as well as running mechanics. Drills like this also require little to no equipment, meaning they’re very accessible for anyone who wants to improve their foot/ankle mobility💪 by @everettwillard75
Here’s what I did 1 day after I pulled my hamstring ⬇️ SL hamstring bridge (4:1:4 tempo) 3x5ea Heel bridge walkouts 3x5 Seated hamstring curl iso 3x40seconds Gear 1 A-March 2x20yd Gear 1 dribble 2x20yd Gear 1 A-Skip 2x20yd 10-10 soft accel 3x8 After a hamstring strain a good place to start is figuring out what you’re working with for ROM. You should continue to load and progress the range that you have access to. You should stop when you start to feel a tugging sensation near the injury sight. You should immediately reintroduce running drills like marches and skips ensuring that you are managing intensity appropriately. These drills will help to restore more efficient muscle coordination after the injury which will also help bring some of the muscle “guarding” down as well. Lastly, reintroducing some soft accelerations in the 5-10 yd range will allow the hamstring to start adjusting to higher forces and velocity while avoiding more lengthened positions. This can also be a huge confidence builder, especially if the injury took place while sprinting. #flight #flightschool #hamstring by @everettwillard75
It’s not all bad🙂‍↔️ by @everettwillard75
Improve your hip IR with these small adjustments to your program ⬇️ 1. Warmup with a more hip dominant machine like the ski erg. Drilling this hinge pattern in the warmup will help to open up the back side of hip which will help you gain access to more internal rotation. 2. Utilize coils and contralateral loads. Both of these loading strategies will rotate the pelvis towards the front leg, forcing the adductors to work a bit harder and the lateral hip tissues to lengthen. 3. Load positions that are more similar to mid stance in the gait cycle . Short split stance and retro kickstand positions are a great place to start! #flight #flightperformance #flightschool by @everettwillard75
Having issues with hips shooting up when you back squat? There are 2 reasons why this may be occurring 1. The quads aren’t strong enough to lift the weight. To compensate, the knees shoot back and hips rise which places more load on the glutes, hamstrings, and lower back 2. Inability to push effectively with the quads. This can be caused by inadequate foot pressure which leads to fluctuations in COM The fix⬇️ • Incorporate prep exercises that isolate the knee extensors and force you to push with the quads✅ • Use tempo and pauses on back down sets to build positional awareness✅ • Use more knee dominant variations on secondary squats days, like ssb or front squats ✅ by @everettwillard75
🏳️‍🌈 Last chance to order your Flight Pride shirts! Our final order goes in this Friday and all proceeds will benefit Waltham Pride. You can also come support Everett and Erica as they table at the Waltham Pride Festival on Sunday, June 14th from 12–4 PM. Thank you to everyone helping us support such an awesome local event and community. Order yours before Friday. Link in bio. #WalthamPride #FlightPerformance #PrideMonth #CommunityStrong #WalthamMA by @everettwillard75

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