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Trust the process and surround yourself with positive people! #plcmovement @plc_northgate  @lifestyleswithlinda
Trust the process and surround yourself with positive people! #plcmovement  @plc_northgate @lifestyleswithlinda
Love being able to look back and see how far I've come on my @plc_somertonpark journey! Nothing but thanks for @optimum.lifestyle & @thiele.3 for pushing me to be the best version of myself possible every day!
๐Ÿ“ธ @pbranford
Love being able to look back and see how far I've come on my @plc_somertonpark journey! Nothing but thanks for @optimum.lifestyle & @thiele.3 for pushing me to be the best version of myself possible every day! ๐Ÿ“ธ @pbranford
Absolutely incredible to see the support shown today by the members of @plc_somertonpark for the farmers!

Welldone to everyone who donated and participated
Absolutely incredible to see the support shown today by the members of @plc_somertonpark for the farmers! Welldone to everyone who donated and participated
Soooo this post is going to have a bit of everything. Vulnerability, Insperation,Promotion and appreciation.This last couple days I haven't been my normal self, been very pissed of with life down in the dumps. But I am fully aware that is my own doing in the sense of wanting results now. I pushed my self to the limits and to far and in essence burnt my self out, instead of being patient and enjoying and loving the process it's a trap we all fall into a times. Lucky for me I am surrounded by people who care about me. And motivate me my father Wayne, my older brother @jeditroy79 my training partners @sol_fire_fonoti and @lukesteff. But more importantly I'd like to thank @dlthomson_  @sarahgracehuddleston @plc_northlakes. These 2 girls are are absolute gems they really have a passion for what they do and they are all about giving service. They have a really loving care for the community they have built and the people who live with in the community. These girls put on a little social farmers fundraiser today. Hence my little prize I won. But thank you guys for supporting me and pushing me its be really appreciative. And just remember guys life isn't all ways about how hard you can hit.
Soooo this post is going to have a bit of everything. Vulnerability, Insperation,Promotion and appreciation.This last couple days I haven't been my normal self, been very pissed of with life down in the dumps. But I am fully aware that is my own doing in the sense of wanting results now. I pushed my self to the limits and to far and in essence burnt my self out, instead of being patient and enjoying and loving the process it's a trap we all fall into a times. Lucky for me I am surrounded by people who care about me. And motivate me my father Wayne, my older brother @jeditroy79 my training partners @sol_fire_fonoti and @lukesteff. But more importantly I'd like to thank @dlthomson_ @sarahgracehuddleston @plc_northlakes. These 2 girls are are absolute gems they really have a passion for what they do and they are all about giving service. They have a really loving care for the community they have built and the people who live with in the community. These girls put on a little social farmers fundraiser today. Hence my little prize I won. But thank you guys for supporting me and pushing me its be really appreciative. And just remember guys life isn't all ways about how hard you can hit.
Absolutely beautiful day out and what better way to celebrate than an @ankorrharness session!

5 rounds 30min EMOM 
14 bear crawls
15 body drops
4 Polar bear push ups, Half Hindus, Cobras
9 reverse bear crawls
30 20kg kb swings
Absolutely beautiful day out and what better way to celebrate than an @ankorrharness session! 5 rounds 30min EMOM 14 bear crawls 15 body drops 4 Polar bear push ups, Half Hindus, Cobras 9 reverse bear crawls 30 20kg kb swings
When you end a workout with 'that was the toughest thing I've ever done' you know it's been a good one
When you end a workout with 'that was the toughest thing I've ever done' you know it's been a good one
Rather than saying โ€œI am weak, I am fat, I am too skinny or I am not made for thisโ€. Change way you talk to yourself that I am strong and I am confident ๐Ÿ’ช๐Ÿฝ
Rather than saying โ€œI am weak, I am fat, I am too skinny or I am not made for thisโ€. Change way you talk to yourself that I am strong and I am confident ๐Ÿ’ช๐Ÿฝ
BoSS and Kick ASS strong women in the game ! ๐Ÿ‘Š๐Ÿฝ
BoSS and Kick ASS strong women in the game ! ๐Ÿ‘Š๐Ÿฝ
Welldone to everyone who participated in the awesome Ronaldo session on Saturday! @plc_somertonpark you all smashed it
Ps forever posing
Welldone to everyone who participated in the awesome Ronaldo session on Saturday! @plc_somertonpark you all smashed it Ps forever posing
Torsonator exercise #4
Shoulder press or the landmine press

How to
- Start with the bar just off centre of your chest
- keep your arm close to your body
- Keep your core engaged
- Press the bar from your shoulder coming close to lock out
- Keep the same line as your shoulder as if you push closer to your chest you'll lose control
- Keep wrists strong
- Return back to starting point

Benefits
- Builds a strong and stable scapular
- Promotes shoulder health
- Helps with the symmetry of muscles
Torsonator exercise #4  Shoulder press or the landmine press How to - Start with the bar just off centre of your chest - keep your arm close to your body - Keep your core engaged - Press the bar from your shoulder coming close to lock out - Keep the same line as your shoulder as if you push closer to your chest you'll lose control - Keep wrists strong - Return back to starting point Benefits - Builds a strong and stable scapular - Promotes shoulder health - Helps with the symmetry of muscles
Yew! Torsonator exercises #3
T-bar row

How to
- Start with the bar between your legs
- Bend over and grab the bar with both hands
- Pull the bar off of the ground causing a slight bend in your arms
- Keep your core engaged so that your lower back is protected
- Row the bar towards your chest and hold at the top for a second
- Keep elbows close to your body

Benefits
- Allows for greater contraction
- Uses a wide range of muscles
- Helps to increase strength in stabiliser muscles
- Builds a strong core
Yew! Torsonator exercises #3  T-bar row How to - Start with the bar between your legs - Bend over and grab the bar with both hands - Pull the bar off of the ground causing a slight bend in your arms - Keep your core engaged so that your lower back is protected - Row the bar towards your chest and hold at the top for a second - Keep elbows close to your body Benefits - Allows for greater contraction - Uses a wide range of muscles - Helps to increase strength in stabiliser muscles - Builds a strong core
Friends that will help push you to the next limit with @mariareko ๐Ÿ˜Ž๐Ÿ‘
Friends that will help push you to the next limit with @mariareko ๐Ÿ˜Ž๐Ÿ‘
Massive shoutout to everyone who participated in the incredible super Saturday yesterday! Let's all get ready for the start of the new week @plc_somertonpark
Massive shoutout to everyone who participated in the incredible super Saturday yesterday! Let's all get ready for the start of the new week @plc_somertonpark
Look what I've got for you all! I'll be running boxing classes! Pretty stoked to be able to teach something that I enjoy doing coming from a martial arts background!

Sessions are every Saturday at 11am for 45 mins and are open to all! Meaning you don't have to be a member at @plc_somertonpark

Prices are
$5 for members
$10 for non members

Let me know if you're interested!
Look what I've got for you all! I'll be running boxing classes! Pretty stoked to be able to teach something that I enjoy doing coming from a martial arts background! Sessions are every Saturday at 11am for 45 mins and are open to all! Meaning you don't have to be a member at @plc_somertonpark Prices are $5 for members $10 for non members Let me know if you're interested!
Lower back pain? What a lot of people don't know is that tight glutes can be the cause of pain in the lower back.

When targeting the glutes, find the area that feels the tightest and either use a massage ball or something as simple as a tennis ball. What you want to do is sit on the area that hurts the most and slowly lift your leg side to side, up and down

If you've got extra tight glutes like I do then you'll feel some pretty heavy twitches and you may do an involuntary stinky leg, however don't stress as it's just your muscle releasing.

Enjoy the pain ๐Ÿ˜˜
Lower back pain? What a lot of people don't know is that tight glutes can be the cause of pain in the lower back. When targeting the glutes, find the area that feels the tightest and either use a massage ball or something as simple as a tennis ball. What you want to do is sit on the area that hurts the most and slowly lift your leg side to side, up and down If you've got extra tight glutes like I do then you'll feel some pretty heavy twitches and you may do an involuntary stinky leg, however don't stress as it's just your muscle releasing. Enjoy the pain ๐Ÿ˜˜
Tonight's dinner Veggie Scramble after a killer Usain session. Curtsey of the PLC nutrition system.
Tonight's dinner Veggie Scramble after a killer Usain session. Curtsey of the PLC nutrition system.
Surround yourself with people who lift you up โœจ
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#plcmovement #plcmaroochydore
The last squat variation I will be bringing to you this week is
PRISONER SQUATS

How to
- Start with your hands on your head, chest forward and core braced
- Start your squat and break parallel or touch a desired target (box in the picture)
- As soon as you touch the target or break parallel, push through your heels and power back up
- Remember to keep chest forward

Benefits
- Fantastic for hiit workouts
- Allows squat form to be practiced with a target
- Many modifications can be made ie jumping as you come back up
- Massive quad burner
The last squat variation I will be bringing to you this week is PRISONER SQUATS How to - Start with your hands on your head, chest forward and core braced - Start your squat and break parallel or touch a desired target (box in the picture) - As soon as you touch the target or break parallel, push through your heels and power back up - Remember to keep chest forward Benefits - Fantastic for hiit workouts - Allows squat form to be practiced with a target - Many modifications can be made ie jumping as you come back up - Massive quad burner
Squat variation #3
BULGARIAN SPLIT SQUAT

The Bulgarian split squat is a fantastic variation for building single leg strength, power and stability.

How to
- Start with your foot on a box, bench or chair
- Get into that front lunge position
- Brace your core, hips and body square, chest forward
- Start the squat and lower your leg until your thigh almost touches the box, bench or chair
- Keep your front knee behind toes and make sure they're in line
- Push up through your front food back into the starting position

Benefits
- Increases single leg strength
- Improves balance
- Fantastic for quad growth
- Great functional movement
- Increases flexibility and mobility
Squat variation #3  BULGARIAN SPLIT SQUAT The Bulgarian split squat is a fantastic variation for building single leg strength, power and stability. How to - Start with your foot on a box, bench or chair - Get into that front lunge position - Brace your core, hips and body square, chest forward - Start the squat and lower your leg until your thigh almost touches the box, bench or chair - Keep your front knee behind toes and make sure they're in line - Push up through your front food back into the starting position Benefits - Increases single leg strength - Improves balance - Fantastic for quad growth - Great functional movement - Increases flexibility and mobility
Super excited for functional games December 2018!
Coming for you PLC Caloundra!! ๐Ÿ’ช๐Ÿปโ˜€๏ธ๐Ÿ‘ฏโ€โ™€๏ธ #functionalgames #plcmovement
Super excited for functional games December 2018! Coming for you PLC Caloundra!! ๐Ÿ’ช๐Ÿปโ˜€๏ธ๐Ÿ‘ฏโ€โ™€๏ธ #functionalgames  #plcmovement 
Time to talk about squats aka the booty builder ๐Ÿ‘

The squat is a fantastic compound exercise. It engages the whole body with the main muscles worked being the glutes, quads and hamstrings.

How to
- Start with setting yourself up under the bar with your grip a little wider than shoulder width
- Feet will be shoulder width also
- Take a deep breath in and brace your core
- Keep your butt back and chest forward as you start the squat
- Make sure knees are tracking with toes
- Break parallel
- Push through you heels as you come back up

Benefits
- Works a wide range of muscles
- Builds strong legs and glutes
- Builds a strong core
- Massive calorie burning exercise

So go and get that booty ๐Ÿ‘
Time to talk about squats aka the booty builder ๐Ÿ‘ The squat is a fantastic compound exercise. It engages the whole body with the main muscles worked being the glutes, quads and hamstrings. How to - Start with setting yourself up under the bar with your grip a little wider than shoulder width - Feet will be shoulder width also - Take a deep breath in and brace your core - Keep your butt back and chest forward as you start the squat - Make sure knees are tracking with toes - Break parallel - Push through you heels as you come back up Benefits - Works a wide range of muscles - Builds strong legs and glutes - Builds a strong core - Massive calorie burning exercise So go and get that booty ๐Ÿ‘
As a PT and a mate, massive respect for this guy @lukevaselli making a name for himself @plc_somertonpark smashing our goals and results together! #healthylifestyle #plcmovement
As a PT and a mate, massive respect for this guy @lukevaselli making a name for himself @plc_somertonpark smashing our goals and results together! #healthylifestyle  #plcmovement 
Massive shoutout to this girl! @makeupbyrizzele for coming back after being sick and smashing two pbs! New Pb on bench press and in the deadlift!!
Massive shoutout to this girl! @makeupbyrizzele for coming back after being sick and smashing two pbs! New Pb on bench press and in the deadlift!!
Welldone to everyone who participated in the awesome Ronaldo session on this rainy morning @plc_somertonpark
Welldone to everyone who participated in the awesome Ronaldo session on this rainy morning @plc_somertonpark
Benchpress variation #4
The dumbbell press

The dumbbell press is a fantastic way to isolate the pecs and a good way to find any weaknesses per pec.

How to
- Set up on a flat bench
- Set the dumbbells on your knees
- As you lay down onto the bench kick your knees up and put the dumbbells over your chest
- Press the dumbbells together over your chest and squeeze
- Bring the dumbbells back to the starting position and go again

Benefits
- Helps to show weaknesses
- Helps develop a strong chest
- Allows for better isolation of the pec
- Helps with the supporting muscles
Benchpress variation #4  The dumbbell press The dumbbell press is a fantastic way to isolate the pecs and a good way to find any weaknesses per pec. How to - Set up on a flat bench - Set the dumbbells on your knees - As you lay down onto the bench kick your knees up and put the dumbbells over your chest - Press the dumbbells together over your chest and squeeze - Bring the dumbbells back to the starting position and go again Benefits - Helps to show weaknesses - Helps develop a strong chest - Allows for better isolation of the pec - Helps with the supporting muscles
Starting my business page today ๐Ÿ™Œ Business Cards on the waaaay. And from today I will be posting more content of my personal workouts and what you can expect in my upcoming bootcamps ๐Ÿ˜๐Ÿ’ช DM me if you want to train with me ๐Ÿ˜Š
#lifestyle #ptlife #personaltrainer #healthylifestyle #health #fitness #trainer #strength #training #control #jump #happy #transformation #grey #plcmovement #progress #goals #starttoday
Ever since I started @plc_somertonpark I've had a goal of bettering my life, my health and my image. Starting at 26% body fat and down to 18% currently I'm feeling great however I'm no where near where I want to be. The goal? 10% body fat and it's safe to say I'm well on my way to reaching that goal. I'll be using instagram to keep myself accountable. So sit back and enjoy yourselves as I put this chunky body through hell ๐Ÿ˜˜
Ever since I started @plc_somertonpark I've had a goal of bettering my life, my health and my image. Starting at 26% body fat and down to 18% currently I'm feeling great however I'm no where near where I want to be. The goal? 10% body fat and it's safe to say I'm well on my way to reaching that goal. I'll be using instagram to keep myself accountable. So sit back and enjoy yourselves as I put this chunky body through hell ๐Ÿ˜˜
'smile for the camera'
'smile for the camera'
This excited for breakfast ๐Ÿ’โ€โ™€๏ธ๐Ÿ’โ€โ™€๏ธ @plc_toowoomba @emmamareexx #fitness #plcmovement
This excited for breakfast ๐Ÿ’โ€โ™€๏ธ๐Ÿ’โ€โ™€๏ธ @plc_toowoomba @emmamareexx #fitness  #plcmovement 
Instead of seeing exercise as a chore, I saw it as a way to look after myself and a gate away to thrive both physically and mentally ๐Ÿ’ช๐Ÿฝโšก๏ธ .
#fitness #love #gym #beautiful #fit #instagood #workout #style #summer #fashion #photooftheday #selfie #beauty #motivation #healthy #picoftheday #like4like #bodybuilding #fitfam #happy #model #instadaily #art #health #fitnessmotivation #gymshark #rawfitspo #rawfitness #fitness #fitnessmotivation #gymshark #brisbane #plcmovement
Instead of seeing exercise as a chore, I saw it as a way to look after myself and a gate away to thrive both physically and mentally ๐Ÿ’ช๐Ÿฝโšก๏ธ . #fitness  #love  #gym  #beautiful  #fit  #instagood  #workout  #style  #summer  #fashion  #photooftheday  #selfie  #beauty  #motivation  #healthy  #picoftheday  #like4like  #bodybuilding  #fitfam  #happy  #model  #instadaily  #art  #health  #fitnessmotivation  #gymshark  #rawfitspo  #rawfitness  #fitness  #fitnessmotivation  #gymshark  #brisbane  #plcmovement 
Itโ€™s so awesome to meet a member of the #polecatz family in the wild ๐Ÿฏ๐Ÿฆ I had so fun training with you @curvy_and_kinda_fit_ pumped that you joined #plcmovement ๐Ÿ’ช and Dexter is the cutest!! ๐Ÿถ #plc #dashund #puppycuddles #splits #training #healthy #exercise
โ€œIs Usain insane?!?โ€ Yes, yes he is! 
#weightloss #plcmovement #motivationmonday
Check Out Those Dachie Ears!! ๐Ÿ˜๐Ÿ™Š
Repost Of This Absolute Cutie In His @the_plc_movement Bandana!
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If You Love Dachshunds Follow @dexthedachsie To Keep Up With His Adventures & See Plenty More Super Cute Snaps!
Check Out Those Dachie Ears!! ๐Ÿ˜๐Ÿ™Š Repost Of This Absolute Cutie In His @the_plc_movement Bandana! * * If You Love Dachshunds Follow @dexthedachsie To Keep Up With His Adventures & See Plenty More Super Cute Snaps!
What an amazing day at @plc_somertonpark. We dressed in pink to support the breast cancer foundation! Absolutely incredible to see the support today @breastcancer_awareness
What an amazing day at @plc_somertonpark. We dressed in pink to support the breast cancer foundation! Absolutely incredible to see the support today @breastcancer_awareness
Tia Toomey workout for Today ๐Ÿ’ช๐Ÿฝ๐Ÿ’ช๐Ÿฝ First fortnightly  body scan and down 1.8 kgs and 1.6% body fat ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ’ฆ โ€ข
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#plcnorthlakes #plcmovement #plc #fitnessscan #tiatoomey #workout #fitness #earlymornings
How Iโ€™m smiling? I dunno ๐Ÿคท๐Ÿปโ€โ™€๏ธ๐Ÿ˜‚๐Ÿ’ช๐Ÿป #legday #plc #plcmovement
How Iโ€™m smiling? I dunno ๐Ÿคท๐Ÿปโ€โ™€๏ธ๐Ÿ˜‚๐Ÿ’ช๐Ÿป #legday  #plc  #plcmovement 
Make each day your Masterpiece ๐Ÿ™Œ
______________________________________________________ #fitness #motivation #gym #cardio #jumprope #skipping #legs #tannedandtoned #nike #nikepro #original #blonde #determined #sucess #fitspo #fitfam #plcmovement #plc #rest #masterpiece #shoot #photography #goals #bootyyy #happy #allsmiles #life
Back to my morning routine after a fun few days away ๐Ÿ–ค
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#plcmovement #plcsomertonpark #nikewomen #maasaiactivewear #upperbodystrength #tricepsworkout
Hereโ€™s a cheeky picture of me and frank the dog ๐Ÿถ (not my dog sadly ๐Ÿ˜ฉ)
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HAPPY #MONDAY Hope everyoneโ€™s ready for a big week ahead!
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Something I wanna touch on while Iโ€™m on the gram and Iโ€™ve got some of your attention is to remember that when your pushing for something in life wether thatโ€™s eating better, going to the gym, learning something new, studying, whatever it may be. YOU need to keep in mind that when you have an unproductive day or slip up that it is NOT over. You need to think of the path to where you want to be as a curvy path with sticks and shit everywhere that will 100% trip you the hell over and then youโ€™ll need some wiggles bandaids to fix your messed up elbow. Itโ€™s not a straight clean path, you donโ€™t just choose what you want and then have instant success, as great as that would be itโ€™s not how it ends up! Youโ€™ll have ups and downs and slips and falls but itโ€™s about turning around and going, you know what my morning has been unproductive as fuck, BUT the rest of my day doesnโ€™t have to be! โœŒ๐Ÿผ
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#fitnessbrisbane #brisbanept #mondaymotivation #stayhungry #mindset  #powerwithin #brisbaneblogger #dogsofinstagram #happytime #plcmovement #plcnorthgate #plc
Hereโ€™s a cheeky picture of me and frank the dog ๐Ÿถ (not my dog sadly ๐Ÿ˜ฉ) โ€” HAPPY #MONDAY  Hope everyoneโ€™s ready for a big week ahead! - Something I wanna touch on while Iโ€™m on the gram and Iโ€™ve got some of your attention is to remember that when your pushing for something in life wether thatโ€™s eating better, going to the gym, learning something new, studying, whatever it may be. YOU need to keep in mind that when you have an unproductive day or slip up that it is NOT over. You need to think of the path to where you want to be as a curvy path with sticks and shit everywhere that will 100% trip you the hell over and then youโ€™ll need some wiggles bandaids to fix your messed up elbow. Itโ€™s not a straight clean path, you donโ€™t just choose what you want and then have instant success, as great as that would be itโ€™s not how it ends up! Youโ€™ll have ups and downs and slips and falls but itโ€™s about turning around and going, you know what my morning has been unproductive as fuck, BUT the rest of my day doesnโ€™t have to be! โœŒ๐Ÿผ - - - - - #fitnessbrisbane  #brisbanept  #mondaymotivation  #stayhungry  #mindset  #powerwithin  #brisbaneblogger  #dogsofinstagram  #happytime  #plcmovement  #plcnorthgate  #plc 
Saturdays are for fun and sun.

Had fun at the gym this morning (okay, the cold weather meant I nearly had an asthma attack hahaha but still had a good time), yoga, then a cycle with Dan. Gotta make use of this gorgeous weather ๐ŸŒž

#fitnessjourney #plc #plcmovement #yoga #bikeride #cycling #avanti #curvygirl #sunshine #goldcoast
This month I decided to make a change. 
My weight has been the biggest issue since 8th grade. Endometriosis & PCOS kicked my arse in high school & then I had a baby in 2017. Friendship breakdowns & negativity consumed me. I had 0 energy. My depression got worse & I was too scared to leave the house as the judgement of being a young mum haunted me. 
July 2018, I finally joined a gym Iโ€™d been eying off for months but the cost scared me away but the thought of being around unfamiliar faces scared me more. 
Itโ€™s been 2 weeks since I joined @plc_toowoomba. From a distance I watched the live videos, the success stories & now i hope to be one.๐Ÿ˜…
Itโ€™s been a challenge to conquer my anxiety and go to the gym but Iโ€™m glad Iโ€™ve found one I feel welcomed in.

My best is yet to come & im excited to get there
This month I decided to make a change. My weight has been the biggest issue since 8th grade. Endometriosis & PCOS kicked my arse in high school & then I had a baby in 2017. Friendship breakdowns & negativity consumed me. I had 0 energy. My depression got worse & I was too scared to leave the house as the judgement of being a young mum haunted me. July 2018, I finally joined a gym Iโ€™d been eying off for months but the cost scared me away but the thought of being around unfamiliar faces scared me more. Itโ€™s been 2 weeks since I joined @plc_toowoomba. From a distance I watched the live videos, the success stories & now i hope to be one.๐Ÿ˜… Itโ€™s been a challenge to conquer my anxiety and go to the gym but Iโ€™m glad Iโ€™ve found one I feel welcomed in. My best is yet to come & im excited to get there
Who is excited for Ronaldo tomorrow? ๐Ÿ™‹โ€โ™‚๏ธ๐Ÿ™‹โ€โ™€๏ธ#saturday #plcmovement
Who is excited for Ronaldo tomorrow? ๐Ÿ™‹โ€โ™‚๏ธ๐Ÿ™‹โ€โ™€๏ธ#saturday  #plcmovement 
Grip it like you mean it girls ๐Ÿ‘Š๐Ÿป chin ups are one of our favourite upper body conditioning exercise ๐Ÿ’ช๐Ÿป #plcmovement #chinups #strength #teamwork #gym #muscles #exercise #fitness #conditioning #strongwomen #biceps
๐Ÿ’ฅ TECHNIQUE๐Ÿ’ฅ 
Deadlift the right way!
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Starting position: The bar is above the feet, close to the shin bone. The shoulders are slightly in front of the bar.
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Pulling the bar close to the body requires assistance and stabilization by the latissimus dorsi. Keep the core muscles activated and the back straight.
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The deadlift can be divided into two stages. 1๏ธโƒฃ2๏ธโƒฃ
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The first stage:
1๏ธโƒฃLifting the bar to knee level. 
This is done mainly through knee extension. 
The trunk remains in a forward-leaning position.
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The second stage:
2๏ธโƒฃFull extension of the hip and the knee until the body is fully straightened. .
In this video we can see a common mistake which many people are doing.
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Throughout the exercise, keep the back in a neutral position. 
In other words, even when we bend down, we will keep the same back position as when we are standing erect!
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In this position the core muscles work together with the greatest efficacy, and protect the spineโ€ผ๏ธ
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@muscleandmotion
๐Ÿ’ฅ TECHNIQUE๐Ÿ’ฅ Deadlift the right way! . Starting position: The bar is above the feet, close to the shin bone. The shoulders are slightly in front of the bar. . Pulling the bar close to the body requires assistance and stabilization by the latissimus dorsi. Keep the core muscles activated and the back straight. . The deadlift can be divided into two stages. 1๏ธโƒฃ2๏ธโƒฃ . The first stage: 1๏ธโƒฃLifting the bar to knee level. This is done mainly through knee extension. The trunk remains in a forward-leaning position. . The second stage: 2๏ธโƒฃFull extension of the hip and the knee until the body is fully straightened. . In this video we can see a common mistake which many people are doing. . Throughout the exercise, keep the back in a neutral position. In other words, even when we bend down, we will keep the same back position as when we are standing erect! . In this position the core muscles work together with the greatest efficacy, and protect the spineโ€ผ๏ธ . @muscleandmotion
Check Out Dex In His Custom "PLC" Bandana!! How Cool Does He Look!! ๐Ÿ˜Ž๐Ÿ‘Œ
If You Have A Super Cool Puppa Who Is part Of Your Crew & @the_plc_movement Be Sure To Message Me For More Details & To Make An Order!
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Be Sure To Follow @dexthedachsie To Keep Up With His Everyday Adventures! ๐Ÿพ
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Thank You To @lewishuckstep For Coming To Me With This Custom Bandana Design!
Check Out Dex In His Custom "PLC" Bandana!! How Cool Does He Look!! ๐Ÿ˜Ž๐Ÿ‘Œ If You Have A Super Cool Puppa Who Is part Of Your Crew & @the_plc_movement Be Sure To Message Me For More Details & To Make An Order! * * Be Sure To Follow @dexthedachsie To Keep Up With His Everyday Adventures! ๐Ÿพ * * Thank You To @lewishuckstep For Coming To Me With This Custom Bandana Design!
Lights, Camera, Action ๐Ÿ™Œ 
Coaches going hard on those battle ropes down at PLC ๐Ÿ’ช๐Ÿ’ฆ #plcmovement #somertonpark #smashinggoals #ptlife #daboys #battleropes #strength #team #teamgoals #squad #competition #coaches #gohardorgohome #keepingupwiththebeast #beastmode #goals #gym #howitsdone
We โค๏ธ Strength days at PLC, how many reps will you push out today? ๐Ÿ’ช๐Ÿป #strength #plcmovement #repetition #gym #fitness #flex #muscles #endurance #teamwork #mentalstrength
Get you a training partner who pushes you to your limits
@tara.chad
Get you a training partner who pushes you to your limits @tara.chad
cant wait for another jam packed week, starting at my favourite gym ๐Ÿ‘Œ๐Ÿป๐Ÿ’ช๐Ÿป
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cant wait for another jam packed week, starting at my favourite gym ๐Ÿ‘Œ๐Ÿป๐Ÿ’ช๐Ÿป โ€ข โ€ข โ€ข
Our Amazing Amanda! ๐Ÿ˜
Amanda has been with us since day 1 of our Fitcamps.
Check out what she has achieved already and why sheโ€™s so excited for PLC TOWNSVILLE
@indidelahoy 
@the_plc_movement 
#townsville #townsvilleshines #fitnessmodel #insta #training #townsvillebusiness #motivation #motivationalquotes #fitness #fitspo #family #plc #plcmovement
Whoโ€™s your gym buddy? ๐Ÿ‘ฏโ€โ™€๏ธ work out with someone thatโ€™ll push you, motivate you, support you and give you a bit of friendly competition ๐Ÿ™Š these girls are killing it @ailishefraser @felicia_zozuk #plcmovement #challenge #motivate #support #gymbuddy #competition #strength #happiness
Huge thanks to @bowlsociety.sa and @muscleaid.com.au for coming out to our super Saturday yesterday!! What a day โค๏ธ #plcmovement #functionaltraining #muscle #smoothiebowl
Itโ€™s getting colder but our gym is getting HOTTER ๐Ÿ”ฅ๐Ÿ™Š Todayโ€™s strength session is the Rock, focusing on them upper body gains ๐Ÿ’ช๐Ÿป #plcmovement #strength #therock #gym #fitness #gains #muscles #pump #team
Working on that ๐Ÿ‘ #booty #legday #burn #toned #plcmovement
Getting excited for Upper Body day tomorrow!!!
Thanks for the pic @plc_somertonpark ๐Ÿ˜˜ with @get_repost
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Happy Hump Day!! โšก๏ธ Repetition is the key to becoming the person you want to be. It doesnโ€™t matter how slow you go as long as you start and donโ€™t stop. Believe in yourself, YOU CAN do anything once you make that choice to change and ACHIEVE it. 
#plcmovement #repetition #strength #teamwork #chestflys #squad #humpday #gym #fitness
Getting excited for Upper Body day tomorrow!!! Thanks for the pic @plc_somertonpark ๐Ÿ˜˜ with @get_repost ใƒปใƒปใƒป Happy Hump Day!! โšก๏ธ Repetition is the key to becoming the person you want to be. It doesnโ€™t matter how slow you go as long as you start and donโ€™t stop. Believe in yourself, YOU CAN do anything once you make that choice to change and ACHIEVE it. #plcmovement  #repetition  #strength  #teamwork  #chestflys  #squad  #humpday  #gym  #fitness 
Take a seat girls cause your legs are going to BURN after this leg day ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ‘ #legday #peach #girls #squad #team #strength #pain #plcmovement #muscles #fitness #squats
Cheers to the first day of a two month goal & the rest of my life ๐Ÿฅ‚
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#plcnorthlakes @plc_northlakes #protein
#shaker #fitness #lifechanging #size12 #plclegends #plcmovement
Surround yourself with people who support and help you move towards your goals! ๐Ÿ’ซ๐Ÿ™Œ๐Ÿป๐Ÿ’ช๐Ÿป #teamwork #plcmovement #family #outdoorfitness #fitness #healthy #fun #motivation #townsville #townsvilleshines #fitnessjourney
Feeling so happy and confident every day ๐Ÿ˜„
Feeling so happy and confident every day ๐Ÿ˜„
The energy is high tonight!!! Today we are smashing out a cardio session RONALDO โšฝ๏ธโšฝ๏ธ #ronaldo #gym #cardio #session #fit #energy #motivation #plcmovement
Happy Hump Day!! โšก๏ธ Repetition is the key to becoming the person you want to be. It doesnโ€™t matter how slow you go as long as you start and donโ€™t stop. Believe in yourself, YOU CAN do anything once you make that choice to change and ACHIEVE it. 
#plcmovement #repetition #strength #teamwork #chestflys #squad #humpday #gym #fitness
When you want to get a nice photo with the other personal trainer but your inner 'bro' comes out
@jayabates007
@plc_somertonpark
@nike
@ryderwear
@echt_apparel
When you want to get a nice photo with the other personal trainer but your inner 'bro' comes out @jayabates007 @plc_somertonpark @nike @ryderwear @echt_apparel
Hustle for that Muscle! ๐Ÿ’ช๐Ÿป Happy Tuesday legends! What a way to start the week with some kicksits #plcmovement #strength #kicksits #gym #sessions #veincity
Just when it starts to hurt, pull yourself together and go harder!!! ๐Ÿ’ช๐Ÿป tomorrowโ€™s strength session is ARNIE! See you tomorrow team #strength #technique #muscles #pushup #plcmovement #gym
Step by step in our new personalised Nike Metcons!!! We are obsessed ๐Ÿ˜๐Ÿ‘Ÿ #justdoit #goals #plc #plcmovement #nike #metcon #training #functional #gym #metcon4
Them feels when you go 70kg for 13 reps and forgot to breathe on the last 3
@plc_somertonpark
@ryderwear
@nike
Them feels when you go 70kg for 13 reps and forgot to breathe on the last 3 @plc_somertonpark @ryderwear @nike
โœจ JUST START โœจ Donโ€™t keep holding it off for another Monday, Get it done and grind! The feeling afterwards is so rewarding. Letโ€™s go team! Our Usain Bolt session is off with a Bang, we still have 11am, 5:30pm and 6:30pm! Come see what weโ€™re about ๐Ÿ‘Œ๐Ÿป #cardio #coach #plcmovement #strength #gym #usainbolt
โœจ JUST START โœจ Donโ€™t keep holding it off for another Monday, Get it done and grind! The feeling afterwards is so rewarding. Letโ€™s go team! Our Usain Bolt session is off with a Bang, we still have 11am, 5:30pm and 6:30pm! Come see what weโ€™re about ๐Ÿ‘Œ๐Ÿป #cardio  #coach  #plcmovement  #strength  #gym  #usainbolt 
Functional Games ๐Ÿ’ช๐Ÿฝ Whoโ€™s keeeeeen??? .
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#plcmovement #plccaloundra #functionalgames
Who loves birthday burpee tuck jumps! Not me that's for damn sure
Who loves birthday burpee tuck jumps! Not me that's for damn sure
Client appreciation time!
Jake Reed the animal is another client that has joined the 100kg crew! This time its in the form on bench press! When Jake first started he was only able to manage 30kg bench press so awesome to see how far he has come! What an accomplishment!
Client appreciation time! Jake Reed the animal is another client that has joined the 100kg crew! This time its in the form on bench press! When Jake first started he was only able to manage 30kg bench press so awesome to see how far he has come! What an accomplishment!
Love being able to help others as well as take some pretty candid photos ๐Ÿ•บ๐Ÿ•บ #glamorous #pt #personaltrainer #gym #weights #PLC

#Repost @plc_somertonpark (@get_repost)
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Weโ€™re not just a class, weโ€™re not just instructors, weโ€™re not just a gym. We are a Lifestyle, we are your coaches and friends, and we are a family. 
Not only will we help you set goals, we provide you with everything you need to smash them. Come see us every day, Monday - Saturday, for the freshest workouts in Adelaide. See you soon ๐Ÿ‘Š๐Ÿผ๐Ÿ”ฅ
Love being able to help others as well as take some pretty candid photos ๐Ÿ•บ๐Ÿ•บ #glamorous  #pt  #personaltrainer  #gym  #weights  #PLC  #Repost  @plc_somertonpark (@get_repost) ใƒปใƒปใƒป Weโ€™re not just a class, weโ€™re not just instructors, weโ€™re not just a gym. We are a Lifestyle, we are your coaches and friends, and we are a family. Not only will we help you set goals, we provide you with everything you need to smash them. Come see us every day, Monday - Saturday, for the freshest workouts in Adelaide. See you soon ๐Ÿ‘Š๐Ÿผ๐Ÿ”ฅ