Think about training movement patterns and physical qualities instead of getting hung up on specific exercises...
Understanding this principle helps to prevent stagnation by allowing you to progress and regress exercises accordingly or change the training stimulus without deviating from the original plan.
Over the coming weeks we're going to post a series of exercises in order of difficulty that fall under the same movement pattern and train the same physical quality i.e. explosive power, strength, work capacity etc.
On todays agenda we have 4 movements that improve your ability to hinge at the hips in an explosive fashion, which is essential for a multitude of athletic endeavours such as sprinting, jumping and lifting heavy shit off the floor.
1. Medicine ball hip toss - This exercise allows you to practise hinging at the hips in an explosive fashion with complete autonomy over the speed of which it's performed. This gives you the option to slow down and correct your posture and body position when necessary.
2. Kettlebell swing - This is a more complex exercise, that involves performing consecutive reps and requires an element of timing and coordination to control the additional momentum provided by the kettlebell.
3. Power bomb swing - This variation increases the speed of the eccentric by having a training partner throw the kettlebell down with a challenging but manageable amount of speed. This requires you to generate a greater amount of force to decelarate and reverse the direction of the kettlebell.
4. Band resisted KB swing - Adding a band to the kettlebell swing further increases the speed of the descent, but unlike the power bomb swing, the extra resistance is standardised.
As these exercises are both technically and neurally demanding, they should be performed somewhere at the beggining of the workout whilst you still have enough juice in the tank to express maximal power.
Later this week we'll be demonstrating a few more exercises that fall under the same movement pattern (Hip hinge) but train different physical qualities i.e. Strength and work capacity
Another happy 6 Week Overhaul-er. Even if you can’t follow the plan perfectly you can still achieve fantastic results. Often it’s the small tweaks that add up to the biggest lifestyle changes. Well done 👍❤️🤩💪🏻
❗️ CLIENT UPDATE ❗️
Great effort here from @martynab2 even feeling a bit groggy 🤧she put the work in and got the benefits 🙌🏾
Changed up her normal circuit routine to keep things fresh while we come near to the end of her block. Kept it leg focused however, mixed it up by adding in some power exercises and some plyometrics to keep that heart rate up ☝🏾
Finished off with some functional exercises as who doesn’t enjoy tire flips & sled pushes 💁🏾♂️
Week by week she’s getting stronger 🏋🏻♀️ and more comfortable with the technical side of things, excited for more of her progress to show in the next coming weeks 👊🏾💪🏾🙌🏾
CIRCUIT - 40s on | 20s off:
1️⃣Barbell back squat
3️⃣Kettlebell sumo deadlifts
❇️REPS: 40s on | 20s off
Up until a few years ago I probably would have mocked anyone for using the adductor machine! However the @resistancetrainingspecialist and @integra.education courses certainly challenged my thinking on this (for the better).
The adductor magnus carries some size and strength, is also an extensor of the hip acting like a 4th hamstring with its 2 attachment sites.
It’s also a good stabiliser through the lower body especially in squat type patterns, adductor strains in sport are fairly common so it makes sense to give the adductors some attention.
I like to train at gyms with an adductor machine on lower body days, so I can use it in my warm up/preparation for my main lift or as an exercise in itself. *
For anyone doubting try it before your squats and see how you get on 👍
É inegável a contribuição do burpee para o emagrecimento. Ele reúne elementos que são fundamentais para qualquer treino visando queimar calorias. Ele envolve movimentos amplos, muitos músculos e articulações envolvidas e resistência externa (gravidade) acentuada.
Neste sentido, o burpee é um movimento muito interessante para qualquer pessoa que esteja buscando emagrecer. Sempre lembrando que ele deve ser muito bem executado e que iniciantes devem passar por um processo de aprendizagem motora do movimento.
Excetuando isso, podemos usar o burpee de diversas formas. Uma das mais utilizadas é o burpee no formato de treino HIIT. Com picos de intensidade, seguidos de um descanso rápido, o burpee é um movimento altamente eficiente para quem está buscando o emagrecimento. #burpees#emagrecimento#treino#treinofuncional#cross#funcional#boxnutriaction#cardio#projetoverao#personal#personaltraining
-TräningsWEEKEND Vemdalen- ❄️☃️✨💪
Vecka 12-Nästan fullbokad.. Planerar exklusiv TräningsWEEKEND i fantastiska VEMDALEN! En plats jag älskar och ser som mitt andra hem. En magisk plats där man kan koppla bort all stress och bara leva i nuet, i lugnet, i skogen, i backen eller helt enkelt i soffan framför öppen brasa efter dagens andra träningspass.. 😉
Vad ingår förutom den magiska naturen och upplevelsen? Jo.. 👇
-Bilfärd Steningehöjden-Vemdalen tur/retur (tors em-sön kväll)
-9st träningspass -Frukostbuffé a la paleo fre-sön
-Middag fre-lör -Till middagarna serveras rätter baserat på ekologiskt viltkött som levereras från Uddens sjögård -Tillgång till vedeldad bastu & bubbelbad
Starta upp dagen med en fantastisk
morgon promenad i den vit täckta fjällskogen. Fortsätt sen med en magisk frukost.. Därefter fortlöper dagen med fyspass, intervallpass alt vandring uppför de fantastiska skidbackarna/vandringslederna. Därimellan chillmode, lunch, föreläsningar och dagarna avslutas alltid med middag vi tillsammans tillagar, vedeldad bastu och bubbelbad för den som önskar och det där glaset vin framför den öppna brasa.. En weekend man gärna vill uppleva! ❄️☀️ Vecka 7-FULLBOKAD
Vecka 12-Nästan fullbokad..
Otroligt roligt att intresse finns!! Är detta en upplevelse just du vill delta på?? 😃
It’s natural to want to quit when things get difficult. The human brain was designed to protect us. Therefore, when we feel pain, fatigue, frustration, anxiety, it’s normal for the brain to send you signals to make you want to throw in the towel. It’s trying it’s best to protect you. .
Don’t let it. .
Push past that feeling of fear. Push past the temptation to give up. Push past it. . -
The bod won’t go where the mind won’t make it go. So make yourself go there. Remind yourself of your why. Remind yourself of the end goal. Remind yourself of why you started. .
Most importantly, remind yourself of the terrible feeling you’ve experienced all the times before when you quit on yourself. .
Get up. Get going. Keep going. 😈⚜️🙌🏼 . .
Come start the most important journey of your life. .
1745 Expressway Dr N .
Hauppauge, NY 😈⚜️.
Gentle exercise class - Monday’s Springfield Blue Room 11-12.
If you are recovering from an illness or injury, if you have reached the golden time of life or if you just want to ease your way back into exercise - working on mobility, co ordination, functional strength and cardio work. At the individuals pace - Suitable for everyone.
Lovely, lovely group of just ladies at the moment - men welcome too! If you or if you know someone this could benefit please spread the word! It’s relaxed, fun and sociable too!
1:1 and 2:1 personal training available too.💪🏻
The next 6 weeks of small group training is starting Nov 6 and/ 9th *Custom training schedule *Fun atmosphere
*Learn how to properly progress your training
* Not a boot camp, but progressive training
*Weekly newsletter of motivation and training summary
*economical personal training in a small group
*max 8 people
Launch fit and Advanced fit classes available
It’s the extra push that keeps you motivated!
Busy day juggling #personaltraining & #hair clients but I’m still over here smiling and loving the autumn sunshine! 🍂☀️🍁
Grateful to have a career that I absolutely #love 🖤 and that spreads such happiness & positivity!
Client Testimonial🎈Where do I even begin? I started with The Squad last January and it’s hard to believe I am with them almost a year. And what a year it’s been! I first heard about The Squad through a friend so I decided to check them out on social media and really liked what I saw! So I messaged& booked in for an assessment! I’ve always been a fan of the gym but never quite stuck to it, I could never get myself into a proper routine and had never done weight training and to be honest the thought of it scared me! I had very little knowledge of weight training and felt self conscious using machines incase I was making a fool out of myself! So I started with the basics of Fitbitch and classes and soon began to realise how physically rewarding it was! At SquadHQ all the girls and Sam make you feel so comfortable and push you to your limits and that is what made me love it even more! It’s so much more than a gym! It is 40 minutes of specific training that’s altered to your own capabilities aswell as fun, catch ups and the best chats. With each PT or class I learnt something new, I began to really push myself and in a short space of time my physique became so much stronger and I felt great physically and mentally. I am now doing the type of weight training I never imagined myself doing!! Each session has me more excited to come back and train even stronger, I’m now even able to squat my own body weight🙃 I love the way they genuinely take interest in what you are trying to achieve, even in a class! They have made me fall in love with the gym and now I have withdrawals if I don’t manage to get to them weekly! From weekly check ins, updated food plans and the encouraging voice-notes, they really show the dedication they have to each client which is exactly what you want from a PT, someone who is really invested in you! A year on I’m seeing changes in my body I thought I would never see and I’ve found a new confidence in myself! They aren’t just my PT’s, they are my friends and my biggest supporters and for that I will be forever grateful, roll on the next 12 months! #ImWithTheSquad 💕
Slow Down The Eccentric
Research shows the eccentric (motion of muscle while it is lengthening) part of lift is just as important as the concentric (motion of muscle while it is shortening) in terms of muscle growth. .
For pure muscle growth, slowing down the concentric doesn’t enhance muscle growth. In order for muscle to grow, the fibers must detect mechanical tension that is only brought about when fibers shorten slowly & motor unit recruitment is high. .
This condition only happens when the load is heavy enough or light load is lifted to fatiguing conditions. Therefore, the last few reps are where the mechanical tension is present. .
Slowing down your eccentrics won’t harm hypertrophy but instead will enable you to put yourself into a better position to lift weight with better technique. .
Need accountability? A safe and supportive environment to achieve your health, fitness, and body goals? Check out my new location for personal training! All fitness levels are welcome! I love working with this MOM of 4 who’s starting her fitness journey #postpregnancy ! We have focused on strengthening her core abdominal muscles from day 1! Many women jump into doing crunches and ab exercises after giving birth and fail to take the time to heal and work their ab muscles properly! With pregnancy (and for those who’ve had c-sections) it’s particularly important to start with basic movements that train those stretched, weakened, and/or cut abdominal muscles (due to c-section), as well as strengthening the supporting hip/lowback muscles before diving into all of those popular ab exercises! #orlandotrainer#newlocation#inthesweatshop#personaltraining#mealplans#groupfitness#womenempowerment#positivevibes#pregnancyweightlossjourney
Know and believe in yourself, and what others think will not disturb you. #meloatmitchs .
Complete 4 sets of the following; Reet 30 seconds after each round. .
5 Left Side Kneeling Clean to Press + 10 Push Ups + 5 Right Side Kneeling Clean to Press + 10 Push Ups + 1 Min plank
Smith Machine Sissy Squats:
Admittedly I’m no @smith.julian on these, although the forms decent, I’d like it to be better and I’ve got a bad habit of checking my form (for depth and body position) in the side mirror as you can see.
I think the most important things to think about are body position and keeping your torso inline with your quads and secondly ensuring that you can feel the movement is under control.
Make sure you can do bodyweight sissy squats first and build it up from there, as these are quite an advanced exercise.
People talk about these causing knee issues, for me, if you have pre-existing knee issues, don’t do them. I do make sure I warm my quads and knees up really well before entering into this movement. Lastly in my experience, loading a leg press up with 8plates a side for example, is more likely to give me knee niggles and isn’t as an effective quad builder.
Sissy squat party today, 4sets of these followed by 4sets on the sissy squat pad. Warm up was sets of 50reps on banded leg extensions.