Iron Hero

Iron Hero Hi, my name is Sammy Mohamad. My mission is to give everyone the chance to be the best version of themselves. DM for more details.

I offer personalized workout programs and a nutrition guide to help keep you moving towards your goals.

03/04/2022

The Best Lat Stretch 💯

This is my new favourite lat stretch. Don’t even ask why, just thank me later.

Here I have my client Dan switching from his left side to his right. He does a great job of:
➡️ Gripping the bar tight
➡️ Straightening his arms
➡️ Pulling away from the bar

If you find that you have a hard time shoulder pressing to full ROM, try implementing this stretch first and it should help.

02/24/2022

The Cable Press

🔌🔌🔌

Here I have my client Breanna demonstrating a half-kneeling cable press using a straight bar attachment. If you’re lucky enough to have this equipment at your disposal, it is a nice alternative to bench pressing and push-ups (I do love push-ups though…).

As usual, posture, shoulder stability and core strength are necessary in executing this exercise properly. Stay tall, tighten your stomach, and push away with your chest/shoulders/triceps.

***proud trainer moment***
Breanna is currently in her 3rd year of med school. On top of her crazy busy schedule, she still manages to find time to do what she loves in her spare time - whether it is art stuff, quality family time, or exercise, she always finds a way. Always inspiring!

02/21/2022

The Single Arm Plank/Row 🥵

If you’re anything like me, you can appreciate an awesome exercise that won’t only challenge your upper body strength, but core strength as well. This row variation does just that. It takes the traditional single arm row and magnifies/highlights instabilities in shoulders, hips, and oblique slings (all the things that combine to keep you balanced and functionally strong). Let’s be honest, it looks pretty badass too 🤷🏽

Give it a try!

02/19/2022

Work around pain; not through it!

💡💡💡

Here I have my client Gabe performing a basic cable row variation. Before we started training, he informed me that he has been living with a ‘wonky’ shoulder for a few years.

My approach to training while experiencing pain is simple:
First, seek professional advice. If your physician or physical therapist have an idea of what’s going on then they’ll be able to tell you what to avoid and what to work on. Gabe is currently waiting to have an MRI BUT has reported less pain and noticeably better posture in just under 3 months of training together. Assess, test, reassess, reevaluate.

Don’t put your goals on hold because you’re dealing with pain… WE ARE ALL DEALING WITH SOMETHING. Do the research, ask for help, and do whatever it takes to get better every day. You owe it to yourself.

Mobility 🐸It’s important to know when/where/why and how to stretch. It’s no surprise that everyone has different views a...
02/17/2022

Mobility 🐸

It’s important to know when/where/why and how to stretch. It’s no surprise that everyone has different views and beliefs when it comes to stretching: while there are no ‘wrong answers’, I do believe there are times it makes more sense than others.

Here I have my client demonstrating one of her favourite static stretches using a yoga strap. This is just one of the few stretches we do semi-occasionally.

Before we recently started training again, she’d mentioned that she was experiencing some lower back pain. Not long after we’d begun training again, she no longer had any pain! She is able to get through two 10km runs almost every single weekend (yes she’s crazy [and in the winter too?!]).

A combination of strength and mobility is absolutely necessary in maintaining a healthy functioning body now, and for the entirety of your life.

02/11/2022

The Single Leg Isometric Hinge + Neutral Grip Barbell Row

If anyone has any better/shorter names for this exercise, please share!

Just another full body exercise that will test alignment, foot strength, balance, core and full body strength. If you’ve never tried this before, you seriously should.

Inspired by .joelseedman_ahp as usual and always best performed in shoes.

02/09/2022

Master Your Balance ✅

Asymmetrical exercises are integral to a well-rounded training regimen.

Here I have my client Dan absolutely nailing one of the tougher balance exercises that one can attempt: a single leg balance, with eyes closed 😯

This exercise is far more difficult than Dan makes it look. Not only does it require the usual lower extremity strength and stability, but taking away the ability to see greatly demands the ability to visualize the position/exercise being performed.

Give it a try and let me know how you did!

09/30/2021

Bear Plank Extensions 🔥

Take the traditional bird-dog exercise and level it up by elevating your knees; what do you get? I call it the bear-dog 🐻 🐶

If you’re looking to challenge yourself in the gym today, try this brutal full body core exercise! It will challenge you in ways you didn’t think possible 😮‍💨

Although difficult to execute properly, the exercise itself is quite simple. Here I have my client Chris performing it almost perfectly.
1. Start in a table-top position and then bring your knees up off the floor
2. Next, bring 1 arm and the opposing leg off of the floor and extend them away from your body to create instability
3. Perform the movement with as little change to your hips and torso as possible (this is the hard part)

This is a fantastic exercise not only because it challenges your entire body, but because it requires no equipment and is beneficial in so many ways. Give it a try!

Appreciation post 💭Today marks my 28th birthday. I’ve been especially excited about this birthday only because I’ve been...
09/15/2021

Appreciation post 💭

Today marks my 28th birthday. I’ve been especially excited about this birthday only because I’ve been going through a bit of a struggle lately (who hasn’t?). But my feelings of joy and excitement these past few days quickly turned into shock and sadness yesterday when I heard the tragic news of a family from my hometown dying of a trailer fire.

It was another reminder that nothing in this life is promised. Live your life every day, every moment, to the fullest and cherish the time you have with your loved ones - you just never know how much time you have.

With that said, I’m extremely thankful for the friends and family that took the time to reach out to me and wish me a happy birthday. So grateful for what I have and looking forward to growing even more this next year.

Cheers 🍻

08/30/2021

Leg day finisher 🥴

If you’re looking to absolutely destroy your legs this week, try throwing this in at the end of your workout!

This single leg press variation is one that tests control as well as muscle strength and endurance. Here’s how to properly perform it:

1. Load the machine with whatever you would consider easy to press with 2 legs, maybe even less to start
2. The placement of your foot will determine what muscle group works hardest (low=quad, high=glute/ham)
3. Slowly lower the weight while maintaining tension and control
4. Use your other leg to help reset the weight at the top

Perform 2-3 sets of 8-12 reps for maximal destruction 💥 Be prepared to be moving around very awkwardly the next day 😂

#🍑

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Halifax, NS
B0J,B3A TO B4G

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