Synapse Health & Fitness
#501-12445 Lake Fraser Drive SE T2J 7A4 Calgary, AB, Canada

WHAT’S FOR LUNCH??? How about an Exclusive Group Training session? Starting October 21 at 12:00 we will be running a class that accommodates multiple fitness levels. This class will run every Wednesday until December 16th.... As with all of our group classes right now, this class is limited to ONLY 6 PARTICIPANTS so make sure you sign up now!!! You can register at synapsefitness.ca, email ([email protected]) or call in (403-816-6093) to save your spot. #yyc #yycnow #yycfit #yycfitness #yycliving #bootcamp #whatsforlunch #humpday #synapsefitness

Our Saturday morning group training is back tomorrow! This EXCLUSIVE GROUP TRAINING class is limited to 6 participants to allow for proper COVID measures. Don’t let this change in the weather keep you in doors all weekend! Come out for our 10:00 class and we’ll help you keep your fitness journey on track!... Sign up on-line, email ([email protected]) or call in (403-816-6093) to save your spot. #yycnow #yycfit #yycfitness #weatherchange #getmoving #yycliving #yycbootcamp #snowsoutgunsout

Welcome to the last day of your #14DaySynapseChallenge DAY 14: MOBILITY - ANKLE DORSIFLEXION Don’t forget to aim for 20-45+ minutes of cardiovascular training!... Warm Up: CARs Step 1: Find a passive stretch position that is most comfortable for you (video 1). Step 2: Hold your passive stretch 2 minutes, breathing deeply and inhaling for 4, exhaling for 8. You should be feeling this on the back of the ankle. Ensure your heel stays glued to the floor and your weight over the focus ankle. Step 3: PAILS - Pack the air into your lower abdominal and spread the tension to the rest of your body (irradiate). Slowly (starting at 20% of your effort) start to push the base of the foot into the floor and gradually work up to your max effort only. HOLD for 10-15 seconds. Step 4: RAILS - Continuing to keep full body irradiation, without changing body position, immediately switch the focus tissue to the front of the ankle and try to pull the mid foot towards the shin. HOLD for 10-15 seconds and then slowly relax the muscles. Rest for 30-45 seconds, if you have more range take it and then repeat PAILS & RAILS KEY POINTS: Keep the bottom of the foot in contact with the floor at all times. You should not be able to lift the foot in the RAILS contraction, if you can you are not at end range. Do not push through pain. Hold the first set only for 2 minute (STEP 2). The second set can go right into PAILS/RAILS reps. GOAL: 2 set of 2 repetitions CHALLENGE: 2 sets of 3 repetitions Tag us #14DaySynapseChallenge when you’re done!

DAY 13: STRENGTH Warm Up: CARs Exercise Group A: 1. Oblique twist 2. Single leg squat... 3. Wall rotation 4. Single leg squat to jump Group B: 1. Back extension (lumbar) 2. Push up 3. Squat 4. Back extension (thoracic) 5. Push up twist 6. Squat jump Group C: 1. Plank Row 2. Layout 3. Groin lunge 4. Plank oppositions 5. Layout twist 6. Scissor Goal: 2 sets of 10 reps Challenge: 3 sets of 10 reps Tag us #14DaySynapseChallenge when you’re done!