Rib Roll Exercise by Flexibility Rx

rib roll

The Rib Roll Exercise
The rib roll exercise improves rotation through the thoracic spine. Thoracic spine immobility, both limited extension and rotation, creates problems at the neck and shoulders. Pair this exercise with this passive thoracic spine mobilization, then retest your thoracic rotation and shoulder flexibility. Rolling is a good way to lock in some rotational stability.

Important Points:

  • Neck is supported, maintaining neutral alignment with the spine
  • Hip is flexed at least 90 degrees to prevent low back movement
  • Glutes are contracted in bottom leg to drive extension patterning
  • Top leg is lightly pressed into roller for core activation
  • Reach under ribcage with top hand lifting ribcage
  • Reach out with bottom hand in opposite direction of rotation
  • Exhale into thoracic rotation, inhale back to start position
  • Lead into rotation with shoulder furthest from foam roller

Need more thoracic mobility resources? Check out Dynamic Chiropractic: The Rib-Roll Stretch for Thoracic Spine Mobility, Tony Gentilcore: EXERCISES YOU SHOULD BE DOING: SIDE LYING RIB ROLL, and Fitness Pain Free: The Correct Way to Mobilize Your Thoracic Spine

- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com

Strength in Conditioning for Tuesday, November 10th, 2015

Row 500m
Barbell Bear Complex
Foam Roll

1) 10/10/8/6/6 Deadlift
2) 5x Dead Bugs (each side)
3) 3x Knee Jumps
Rest 2 Minutes

1) 10-12 Reverse Fly
2) 12-15 Lying Toes to Rig
3) 10-12 Hammer Curls
4) 12-15 Hamstring Band Curls
x 3 Rounds

Team SICFIT is ready for the World’s Toughest Mudder

“Why do we fall down? So we can learn to pick ourselves up.” One of my favorite movie quotes of all time is best said by Thomas Wayne, father of Bruce Wayne in Batman Begins. This recount has given me strength to find a way out of some of the roughest, toughest terrains in the world and under some of the most stressful situations. My team and I are planning on falling down this weekend in order to pick ourselves up and keep moving forward for 24 hours.

For the past 8 months, Team SICFIT (compiled of 5 guys from SICFIT Scottsdale and one from SICFIT San Diego) have been training 3-5 days a week, building strength, power, and endurance to prepare for the World’s Toughest Mudder. Our training split consisted of 3 days in the gym and 2 days outside. In the gym, we were lifting, pushing, and pulling combining Olympic lifts, bodyweight movements, heavy sleds and kettlebells . Outside the gym, we conquered the trails of Pinnacle Peak and progressively added a few miles each week. As summer came to an end, we began to challenge our threshold with 45 minute non-stop training sessions, triple Pinnacle Peak  and a 26.2 mile ruck from North Scottsdale to Old Town in full gear. Both pushed the boundaries and limits of our teammates matching the emotions that are guaranteed to come in the early morning hours on Sunday. 

The World’s Toughest Mudder is the holy grail of obstacle course races in the United States with over 1,280 competitors from around the world. Participants will embark on the weekend journey in Las Vegas, setting up a makeshift home in the unforgiving desert of Henderson, Nevada. Our biggest challenge has, and will be, the cold; temperatures are projected to drop down into the mid 40’s during the race. The race starts at 2pm on Saturday and ends 24 hours later, at 2pm on Sunday; we will have just over 12 hours of wet, cold darkness to.  Add in some fatigue, hunger, and chaos, and you get Obstacle Course Racing at its finest.

I found my love for endurance training a few years ago, having completed KOKORO camp at SEALFIT HQ twice. I was one of the first to jump on board with Obstacle Course Racing after Jason Hersh spearheaded the challenge back in March. Soon thereafter, Jesse Holland, Austin Bates, and Joseph Conner joined our journey. After a few pictures of our team’s training went out on social media, Rick Cardet reached out all the way from San Diego and team SICFIT was born. This is a group of men that I have enjoyed more and more each time we train together; team SICFIT has built a bond that will last a lifetime and our brotherhood has become bigger than this one race. These men have trusted in me to deliver leadership before, during, and after the race, a task I take great pride in and truly value. I know things are going to get awful, people are going to get tired, and we will all get upset with ourselves and each other. My goal is to complete the 24-hour race as a team with minimal injuries, zero quitters, and, most importantly, with a smile on our face- ear to ear, baby! I will constantly remind myself and my teammates to find ways to push forward after setbacks, to keep moving after we stop, and to work as a team to accomplish this task. If, and WHEN, we fall down, I will remind team SICFIT  that we must get back up and do what is needed to keep on keeping on. 

My “why” for this race  is simple; our team is counting on me and I will not let them down. One of the things I learned from the SEALFIT training staff is that you must have a “why,” this is the reason you are going through the pain , and it must be concrete. When you stop thinking about yourself, and start thinking of others, your personal pain will soften. You will ignore pity. You will able to move on and keep pushing forward. You will find a way to win and SICceed. I am treating this experience like a job; it will be completed with relentless execution, passion and drive. I cannot wait for this journey to unfold and hope that we may inspire you along the way. Stay tuned for race details, results, and a new Obstacle Course Training class coming to SICFIT Scottsdale in 2016; we will prepare YOU to race in your first Tough Mudder, Obstacle Course, or KOKORO camp. Whatever adventure you take part in that knocks you to the ground, we will prepare you to pick yourself up and keep. moving. forward.

WTM team

Joseph Conner, Jason Hersh, Luke Kayyem, Jesse Holland, Austin Bates *Not pictured Rick Cardet

World’s Toughest Mudder by the numbers….

1.55 Mile Penalty Lap
5 Mile Course
9 Penalty Obstacles
12 Mandatory Obstacles
21 Total Obstacles
24 Hours of Work
35’ High Cliff Jump
839 Feet of Elevation
1,280 Competitors

Shed The Stuffing this Holiday Season!


Out of shape? Down on yourself? Need some guidance? Don’t be the person that puts on the extra 15 pounds this holiday season. Join me at 7pm on Thursday, November 19th at Natural Grocers to learn how to Shed the Stuffing and Survive the Holidays.

This annual nutrition seminar will help you look better naked! You will learn how to shed the stuffing and keep it off through lifestyle, fitness, and food changes that will last a lifetime. All ages are welcome and encouraged to attend!

*food prep techniques *healthy recipes * holiday tradition alternatives * food samples*

Email info@sicfitscottsdale.com or call SICFIT Scottsdale at 480-922-3253 to reserve your spot today!

Strength in Conditioning for Monday, November 9th, 2015

Row 500m
100 Jump Rope
PVC Burgener Warm Up

Burgener Warm Up (as a Complex)
5 x 1 Rep Each Movement : Dip, Shrug, High Pull, Muscle Snatch, Overhead Squat, Squat Snatch

4 Rounds of:
10 Hang Power Snatches
10 Pull Ups
250m Row
75 Jump Rope
Rest 2 Minutes

+ Stretch

Saturday at SICFIT Scottsdale




It’s SATURDAY! Time to wake up, drink some coffee, and get your weekend kicked off right with a workout at SICFIT Scottsdale. Don’t forget to check out our retail section, as we’ve recently gotten in some new SICFIT swag!

Strength in Conditioning for Saturday, November 7, 2015

Coach’s Choice

(1 Partner Works at a Time)
Max Rounds in 7 Minutes:
10 Push-Ups
10 Ring Rows
10 Ball Slams
10 Mountain Climbers

B (1 Partner Holds until Other Partner Finishes Work)
Max Rounds in 7 Minutes:
1- Hold Plank, 2- 10 Burpees
2- Hold Plank, 1- 10 Burpees
1- Hold Squat, 2- Run Small Lap
2- Hold Squat, 1- Run Small Lap
1- Hang Hold, 2- 30 Kettle Bell Swings
2- Hang Hold, 1- 30 Kettle Bell Swings





We all know how hard it is to find motivation during the holiday season to stay on track with our fitness goals; that’s why SICFIT Scottsdale is offering you the ultimate motivation- a FREE MONTH! Attend all classes designated by your membership with no misses or make-ups for all of November and December and receive a membership in January completely on us! Get PAID to SHOW UP!

Strength in Conditioning for November 6, 2015

Dynamic Warm Up Outside!

A1) 5 Burpee Broad Jump

A2) 5 Archer Push-Ups

A3) 5 Candle Stick Rolls

A4) Run Small Lap

Jump rope 50-40-30-20-10
Box jump 25-20-15-10-5
Sit ups 25-20-15-10-5



Guest Week at SICFIT Scottsdale: November 16-21, 2015



Grab a friend and head over to SICFIT Scottsdale for Guest Week! Guests of SICFIT members can enjoy a complimentary workout at SICFIT Scottsdale all week long. Whether your sister has always wanted to try a class, your neighbor just moved here and needs a new gym to call home, or your child wants to try a workout with mommy and daddy, everybody is invited and welcome to get fit with a friend!

November 5, 2015

W: 400m Run + Banded Internal/External Rotation Exercises = Band Stretches

A1) Shoulder Press (Life-12-15, Fitness 8-12, Sport 5-6)
A2) Walk Out Push Ups (Life-3, Fitness- 5, Sport- 5)
A3) 30 Flutter Kicks
Rest 2 Minutes

B) 15′ AMRAP
Row 300m
6 Burpees
12 Ring Rows
24 Mountain Climbers per Leg

+ Cool Down/ Back and Shoulder Stretches

Get Ready for SICest of the Southwest IV on December 5th!


Get Ready for SICest of the Southwest IV! Join SICFIT on the black top for a one-day team fitness competition! Combining strategy, brute physical power, speed and agility, the SICest of the Southwest has become the marquee event for competitive exercise in Arizona.

Each team of two or four will be guaranteed 5 separate scoring opportunities in both the FITNESS (Scaled) and SPORT (RX) categories. This year we added a Masters category (40+ yrs) along with Dynamic Duos, and a “KING of the Gym” award for the club, gym, or affiliate who represents with the most registrations – they’ll win a barbell! The club, gym, or affiliate that brings the biggest support/fan crew will win one as well!

SICFIT Scottsdale will be the HOST facility for the SICest of the Southwest IV. If you would like to compete, volunteer, judge or sponsor in any capacity, use registration link (http://sicfit.ticketleap.com/sicest/) or email info@SICFIT.com.

The competitive divisions are as follows: Sport & Fitness co-ed teams of 4, Dynamic Duo co-ed Masters (40+), co-ed Fitness, Male/Male Sport, and Male/Male Fitness. All members of all teams must register and indicate which divsion they will be competitng in.


November 4, 2015

W: Row 500m + Hip Stretches + 3x Glute Bridge Holds + 15x (ea. side) Dead Bugs

A) 10′ Every Minute On the Minute
2x Deadlift*
*make consistent weight increases every one, two, or three sets

B) 5 Rounds for Time :
Run 400m
10 Straight Leg Deadlifts @50-60% of Heaviest in A
20 Kettle Bell Swings
Rest 2 Minutes

+Cool Down and Roll Out

Get Paid to Show Up!


Did you know the AVERAGE American gains 7-10 lbs between Halloween and New Year’s? Let SICFIT Scottsdale help you avoid that scenario with a great Holiday challenge!

Sign up for a 3-month membership (Nov-Jan), attend all designated classes in Nov & Dec (based on your membership of 1x week, 2x week, etc), and the 3rd month (Jan) is on us!

CALL 480.922.3253 NOW or click HERE to sign up!



Get to Getting to It: Turkish Get Ups


Fit Friend Goals: PARTNER Turkish Get-Ups!

November 2, 2015

W: Kettle Bell Complex (Russian, American, 1-Arm, Snatch, 10x Goblet Squat, Waiter Walk,Turkish Get Up)
+ Stretch Shoulders

A1) Turkish Get u=Up x3 Each Arm
A2) Side Lying Clamshells x15
A3) Pull Ups x6-8
Rest 1 Minute
X 3 Sets

B1) 1 Minute Max Rep Squats
B2) 1 Minute Max Reps Push Ups
B3) 1 Minute Max Reps Sit Ups
B4) 1 Minute Max Reps Shuttle Run
:30 Rest Between Stations
X 3 Sets 

+ Cool Down and Stretch

What a Week for the SICFIT Scottsdale Community


What an absolutely brilliant week at SICFIT Scottsdale not only for the members of our community but for our families as well. What I am about to tell you is so amazing you would think it was scripted. It’s so classic it should be a show on NETFIX. If you see any or all of these folks in the gym this week be sure to congratulate them with a high-5, hug or “Damn bro you really ran 60 miles”? After you read the stories below go to each ones public FACEBOOK page and see their full story. I am proud to be a part of your lives! Thank you for all of your hard work and dedication. Let’s finish 2015 with a BANG and get ready to kick the door down to 2015.


What a week October 29 2015

The ASU wedding

Congratulations to a beautiful couple inside and out. Tyler Anderson & Heather Anderson were married at a hidden gem called the “Secret Garden” tucked below several buildings on campus at Arizona State University. Both kids who have been dating for 9 years graduated as Sun Devils. The highlight of the night was older brother Dustin Anderson’s best man speech which was both classy and genuine at the new Showcase Room. The after party involved Sparky the Sun Devil testing T.A with max one armed push ups.

The Complete guide
What can you say about a student who is a Doctor and a Mom and follows direction day after day, year after year? I say Marcia Sistek you are an A+ student and your results are your report cards. Amazing work Doctor now let’s get you the next version 5.0. If it’s worth remembering it’s worth writing down!

The right way to run
Matt Emerson completed the Vancouver half marathon in under 2 hours with a time of (1:59:03) a record that he has not hit in over 5 years. A Father of the Future Matt comes to us via Mc Dowell Mountain Little League and his been attending both the 6am on Tuesdays and the SPORT class at 1pm. He has packed on about 10 pounds of lean muscle in his upper body and is scheduling race after race through 2015. If you are a runner and you don’t think you need to lift weights ask Matt how much running he did for this last half marathon.

The new Pickle
Russ Perry and wife Mika Perry delivered their 2nd baby together at Scottsdale/Shea. A beautiful, healthy little girl will now fill the Perry home with months of crying and up all nights which is why Russ attended and graduated from Warrior week one of the worlds leading platforms for helping Married Businessmen all over the world go from good – to great – to super-human. Although I have only known this guy for a year I would cross continents with him if he said it was the right thing to do!

The Endurer 
Paul Deuchar is now a 100k or 60 mile Finisher but even bigger than that accomplishment is the injury he overcame months ago to get here. Paul safely executed 4 x15 mile loops around Fountain Hills at the Javelina Jundred. Along with his pit crew that included Bethany Allendorf and Ultra Marathon Expert Bill Ditman he was able to fend off the demons of regret and fight for his “Why” over the course of 16 hours and 35 minutes. Even more impressive is how much this guy has inspired me to sign up for challenges that push you further and father than you ever thought possible. Paul and I share a past race in 2014 we both completed KOKORO Camp 34 at SEALFIT off the beaches of Encinitas, California. A 50 hour course that breaks most seasoned athletes down to their knees. When I asked Paul which was harder he leaned towards this race stating “It took more will and heart” the pain was far worse but my team helped me fight through this race. Of the 143 total starters only 86 finished that’s a 60.1% completion rate. My man Paul you encourage me to keep going!

The Brotherhood
The Worlds Toughest Mudder Crew completed a daunting task of walking from SICFIT Scottsdale to SICFIT Old Town this Ruck covering 26 miles along Scottsdale road through Paradise Valley and all the Halloween action of Old Town Scottsdale. The crew of 4 including myself, Jason Hersh and Joe Conner was lead by 9 year old Kanon Kayyem my son who completed the first half of the Ruck and had Mom and sister picked him up at the Chop Shop where we gobbled up Acai bowls and Gluten Free brownies.  Along the way we were accompanied by other members of the Tribe who viewed our video and wanted to be a part of the experience. Michelle, Craig, Matt and Keith you guys made it captivating and constantly flowing through the streets. The stories we shared, the bonds we sealed and the history we lived was unconditional and will live with me for life.

Well if you know of a producer in Hollywood that wants to shoot our script have him me us for a class.

Until next week stay happy, healthy and keep living the SIC life

In good health….

Luke Kayyem

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