Plateau-Busting Leg Workout

Check out this Superset Leg Workout Guaranteed to bust your plateau!!!

The Workout involves a weighted exercise done at 8-10 reps followed by a high rep light resistance burnout set.  Challenge yourself on the burnout set by doing a light resistance or just bodyweight for about 30 reps.  Don't worry if you can't hit 30, and just do as many as possible if you can't reach 30.  Also feel free to do more than 30 if you want to challenge yourself!

Beginner: 1 round each Superset

Intermediate: 2 rounds each Superset

Advanced: 3 rounds each Superset


 Superset 1:

 Overhead Split Squat

Glute Bridge

Killer Curves Glute Focussed Workout 

This Isolation Workout will focus on the various parts of the Gluteals Group

Gluteus Minimus - Hip Abduction

Gluteus Medius - Hip Abduction when hip is Flexed.

Gluteus Maximus - Hip Extension


Beginner: 2 Circuits 10-12 reps

Intermediate: 3 Circuits 10-12 reps

Advanced: 4 Circuits 10-15 reps (plus 2 sets advanced move at the end as finisher)


Circuit Workout:


Banded Squat

Glute Focus: Gluteus Minimus and Gluteus Medius



Check out this awesome Shoulders / Biceps / Triceps Workout!

Beginner 2 sets
Intermediate 3 sets
Advanced 4 sets
Rest Periods and Rep Range:
Muscle Building: 1-2 minutes / 8-10 reps
Toning / Cutting: :45-1:00 / 12-15 reps 


Shoulder Press

Are you doing these stretches?



Try these corrections to help prevent damage to the shoulder.





10 Minute AB BLAST Circuit


Perform these exercises in a circuit fashion moving from one exercise right to the next.

Beginner: 2x circuit

Intermediate: 3x Circuit

Advanced: 4x Circuit


Plank V-ups

Press the hips up using the abs, not the arms

Perform 10-25 reps

Glute Library:  All can be done with limited equipment at home!


Glute Stabilization and Integration Exercises


Banded Glute Balance


Lunge Progressions

Try these variations!


1. Standard Lunge - Beginner 

2. Overhead Split Squat - Intermediate 

3. Walking Lunge with a Twist - Advanced 


15 Minute Total Body Time Saver

Perform in Superset Fashion: All 3 Exercises in a row

Beginner: 1-2 Sets of 10-12 (15-20 for crunches)

Intermediate: 3 Sets of 10-12 (20-30)

 Advanced: 4 Sets of 10-12 (30-40)


Lunge with Biceps Curl

Total Body 


Lower Body Functional Athletic Workout



Athletic Power

Beginner: 1-2 Sets of 10 Reps each Leg

Intermediate: 3 Sets of 10 Reps each Leg 

Advanced: 4 Sets of 10 Reps each Leg 

Ultimate Lower Body Advanced Workout

Warmup 5:00-10:00 Cardio

Workout Level: Advanced

This Workout starts with 3 great squat variations as the main Lean Muscle Building exercises.  Each one has a different focus and form.  Next we go through a series of Targeted Toning Exercises to emphasize isolated areas and muscles.

Rest Periods:
Lean Muscle Building Exercises: 1-2 minute after each set
Targeted Toning Exercises: No rest between Left and Right Side Sets.  Perform the Finisher after the last set of each exercise.  Then rest 1-2 minutes



Goblet Squat Wide Stance

Lean Muscle Builder

Intermediate 3-4 Sets of 12-15

Advanced 4 Sets of 10-12

Primary: Quadriceps / Hamstrings

Secondary: Gluteus Maximus (at bottom of motion)


Tank Top Shoulders and Arms

Show off your shoulders and arms with this complete series of moves for the upper body.

Level: All Levels

Rest Periods: 1-2 minutes between sets

No rest between left and right arm sets, take 1 minute rest after last set


Dumbell Shoulder Press

Lean Muscle Builder

Beginner: 1-2 sets of 10-12 reps 

Intermediate: 2-3 sets of 10-12 reps

Advanced: 4 sets of 10-12 reps

Primary: Deltoids

Secondary: Triceps


Upright Row

Lean Muscle Builder

Beginner: 1-2 sets of 10-12 reps 

Intermediate: 2-3 sets of 10-12 reps

Advanced: 4 sets of 10-12 reps

Primary: Deltoids

Secondary: Biceps

Toned Back Equals Smaller Waist!

Building the strength of your back will give you a nice V taper from the shoulders to the was it.  A strong and lean back will definitely make your waist look tighter.   Good Luck!

Workout Level: Intermediate to Advanced

Rest Periods: Rest 1-2 minutes after each set.  No rest when switching back and forth from left arm to right arm with the Standing Rows.


Dumbell Pullover

Lean Muscle Builder

Primary: Latissimus Dorsi / Triceps (Long Head)


Hard-Core Summer!

Check out this awesome total core workout complete with Targeted Toning Exercises, Core Activators, and Core Integrators. 

Level: All Levels

Rest Periods:  Rest 1 minute between sets.  No rest between Left and Right Side Exercises - take 1 minute rest after your complete all sets of the exercise.



This is great exercise to start your core workout.  We want to activate the entire core including the Deep Muscles such as the TVA, which acts like a weight lifting belt and wraps the inner core.  Suck in your lower abdomen slightly and hold it tight throughout the exercise.  In addition, the Erector Spinae (muscles of the lower back) will also be active.  It is important no to neglect the lower back as well as warm it up for a core workout.  Hold the arm straight forward, and lift the leg with a straight knee for 5-10 seconds each rep.  Make sure to do both sides!

Core Activator / Core Integrator 

Beginner: 1 set of 5 reps holding for 5 seconds each at the top

Intermediate: 2 sets of 5 reps holding for 5-10 seconds at the top

Advanced: 3 sets of 5 reps holding for 10 seconds at the top

Primary: Erector Spinae, TVA

Secondary: Gluteus Maximus



Paulette W. from Queens

Personal Training


Matt Rogers trained me for three triathlons over a number of years.  He is an excellent trainer, and knowledgeable about all aspects of sports training.  He knows when to push hard and when you should recover.  He is very motivating and has a lot of patience.  He also integrates other disciplines into the workouts such as Yoga and Pilates.  I highly recommend Matt Rogers! 


Ally S.   from Queens

  Personal Training


"I have been training with Matt for a little over two years. I have loved the process and results I have gained from my once a week training. I feel stronger in sports and am more confident about myself. He is also great for helping me with my weak spots and learning proper stretches."


Paulette W. from Queens

Personal Training

Matt Rogers trained me for three triathlons over a number of years.  He is an excellent trainer, and knowledgeable about all aspects of sports training.  He knows when to push hard and when you should recover.  He is very motivating and has a lot of patience.  He also integrates other disciplines into the workouts such as Yoga and Pilates.  I highly recommend Matt Rogers!

Katie from Long Island

Personal Training

I feel stronger like I am doing something to help my swimming.  I am very tight and learning new stretches has been really good. I am still imbalanced, but I think I am better than when I started.  I didn't realize how much protein I should be eating, and I have been trying to incorporate more into my diet.

Matt from Long Island

Personal Training


I learned from the evaluation that I needed to ditch conventional exercises and focus on a custom workout regiment. Not only in regards to working out but also with meal choices. For example, instead of doing chest presses with my grip horizontal it was better on my shoulders to perform this exercise with cables and my hands being vertical. I previously had an injury in my right calf (soleus) and was taught stretches and strength exercises that eventually got me back to running long distances again. In regards to food I learned that "whole wheat" or "whole grain" can be deceiving. It is important to read the packaging to see if it says 100% or "whole" on the ingredients list. My evaluation and training helped me because it was custom fitted to what I was doing at the time. When I was swimming it was a lot of low impact exercises with stretching. Learning the human body along with the exercises helped me to become physically fit. 



Eva from Queens

Personal Training

Training and the Functional Evaluation has helped me because I found out that I need to work on my squat technique.  I learned about recovery and to always eat after exercising. I enjoy how everything has paid off in my performance.   It has helped me extend my muscle capacity and improve times in swimming.

Sarah W.  from Long Island

Personal Training 


I have been working with Matt for about seven years.  He was my swim coach in middle/high school  for five years and has been my personal trainer for two. In high school, Matt's swim coaching prepared me to become a Division I athlete in college. During summer breaks, he now helps me with weight and cardio training in preparation for the upcoming seasons.
I can't say enough about Matt.  I've struggled with back and knee injuries for years and he has been motivational, optimistic and determined to help me reach my goals every step of the way.  Every day he comes in with a personalized plan and even a back-up plan if certain exercises start to cause me pain.  There is never a day that he says "well I guess there's nothing we can do" or wastes time trying to come up with an alternative.  He is always very well prepared and constantly looks for ways to help me get stronger.

He is flexible in terms of when and where he can meet (he's even willing to work outside in the pouring rain), personable, kind, and clearly very knowledgeable through his education and personal experience.  He has helped build my confidence as an athlete by offering insightful advice and exemplifying what it means to be a hard working ambitious person. 

Jenna from Queens

Personal Training

The Functional Evaluation and Training has helped me pinpoint my weaknesses and improve them with the most efficiency.  I found out that I need to eat more protein after workouts.  I enjoy setting goals and being able to reach them.  It has helped me stay in better shape and has improved my swimming.

Huma S.  from Manhattan

5/5 Stars Personal Training

"Matt trained my husband and I for roughly 2.5-3 months. Twice a week, on Tuesday and Thursday mornings from 6-7am. 
Each session included various customized exercises that Matt had already planned for us for the day. We trained at the gym at our apartment building so we used most of the machines provided at the gym. We worked on cardio, muscle work, weights, stretching, etc. By the end of each class, we were sore in a good way and felt that our full body was worked out well. 
While waking up in the morning and dragging ourselves down to the gym was a pain, after every workout session, we felt energized and excited to start the day. We cannot underestimate how much hard work Matt put in planning ahead and making our workout sessions incredibly potent. We didn't waste time waiting for him to think of new exercises. Matt was always well prepared, thorough, on time and we found him to be professional and polite. Matt always reached out to us for reminding us on the night before each workout and in case of any changes to the schedule, let us know well ahead of time. 

Starting out, my husband and I had specific concerns and goals that we wanted to meet by the end of our targeted time. Husband had lower back pain so Matt made him do special stretches and weight exercises to help with that. I had postural concerns which, by the end, I felt were improved quiet a bit and my upper back and shoulder area became stronger. I also asked Matt to add ab exercises. 
Matt also helped us with improving our food intake/diet via my fitness pal (an app we downloaded on our phones). He would suggest incorporating certain foods, and vitamin supplements to our diet and even suggested some brands of certain foods that might work better for our health. 
Overall, if it weren't for impossible scheduling, we would have still been training with Matt."


Personal Training



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STATHCON discovers major mistakes in national publication!!!  The fitness industry is full of uneducated "EXPERTS".  HIRE A TRUE PROFESSIONAL.



STATHCON volunteers at Syosset High School Health Fair.  Matt Rogers has been volunteering at this event since 2008.


FREE SEMINARS - Science Tested Athletics offers FREE Seminars CHECK IT OUT!

We are happy to announce that Matt Rogers has received his Graduate Certificate in Athletic Administration.  This accomplishment comes as he is well on his way to a Master's Degree in Sports Management.


Student Athlete Conference 2015 was a Success.  Thanks for all who participated!



 STATHCON visits the Syosset High School Health Fair 2015