Alex Sapot

Alex Sapot’s Go-To Strength Building Drills


Ever want to know what goes through a trainer’s mind when they’re figuring out your Red Room workout? We sat down with LA trainer, Alex Sapot, to get the 4-1-1 on his favorite strength-building drills and how he builds his floor routines.Alex Sapot

Q: So, you’re on the floor – where do you even start here? 

Alex: I believe in keeping things simple. When clients overthink, it takes energy away from the actual exercises they’re doing. If you stick to the basics and master form on each move, progress comes naturally. Changing tempo, switching your grip, or introducing isolation can make even the most straightforward exercises feel fresh and difficult.

Q: So then, what are your favorite moves for a floor workout in the Red Room?

Alex: Chest presses, rows, and squats! I like bigger strength moves to hit primary and secondary muscles at the same time. By doing so, you’re maximizing efficiency, and getting the biggest bang for your buck in each exercise. Plus, you’ll burn more calories and develop more overall strength over time.

Q: What’s the most important thing to you when lifting?

Alex: Technique, technique, technique. Better technique means your less likely to injure yourself. (And why I like to keep things simple.) When you squat, keep your weight even in both heels and keep your knees behind your toes. When you’re doing a chest press, keep space between your elbows and ears – protect your shoulders. For rowing exercises on the bench, keep a hand directly under your shoulder while the other arm rows. Remember to breath and always and think about full extensions. 

Alex Sapot

Q: What if I’m new to the #BarrysFitFam?

Alex: Barry’s instructors are prepared to scale each workout to any ability level. To modify any workout, you can alternate reps, drop down to a single weight, or even start by using your body weight in some cases. One of the most rewarding things to see is a new client become a regular as they start to progress in their abilities and get stronger. 

Alex Sapot

Q: What’s the “Alex signature” in the Red Room?

Alex: I believe in three-minute floor sequences. I do this to give my clients a constant variable so they can decide their weights. If you can make it through the full three-minute sequence without taking a break, it’s time to level up! 

Catch Alex serving up those three-minute sequences in Los Angeles; book a class with him here.

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