an online Instagram web viewer
  • hes_in_good_nick
    Sanjay Rawal
    @hes_in_good_nick

Images by hes_in_good_nick

Be honest to yourself........ Are you fully focused on form and technique when you train? It's all too common to see guys and gals in the gym using weights that are too heavy which just produces sloppy movements with lack of range and control. 
Be honest with yourself and push weights that you have total control of. It doesn't matter if you are training for endurance, hypertrophy, strength or power your form must be spot on. 
If you are serious about your training you shouldn't be concerned about how much others are lifting or if they are watching you. Progression and longevity should be what's on your mind during your fitness journey. 
In this clip (bent over row) I move into position in a controlled fashion with a good hip-width foot stance. In the hinged position I have maintained a neutral spine and head position. I always tell my clients to keep their eyes on the bar, knees and feet throughout the set. During the movement I hold my shape and keep very stable throughout my body. This will ensure you don't waste energy rocking, swaying or wobbling which will only fatigue you prematurely. 
Good technique includes choice of weight, focus on technique of your particular exercise/movement, tempo of movement,  position (of feet, hips, spine, head), balance, neutral spine if required and breathing. Someone that trains well will also focus on how they get into and out of position for an exercise. 
If you don't think your technique is quite right ask a "GOOD COACH" for help! That's what they are for. Just like any other good service requires be prepared to pay for it tooπŸ‘πŸ½ #hes_in_good_nick #technician #honesty #personaltrainer #topgun #execution #functionalfitness #correctposition #healthandwellness #fitnesstips #tempo #qualitynotquantity #wintertraining #exerciseprescription #rangeofmotion #trainsmart #unlockyourpotential #injuryprevention #improvement #optimization #perfectionist #practice #athlete #strengthandconditioning #doitright #finerdetails #gym #jointmobility #lifestyle #london
Be honest to yourself........ Are you fully focused on form and technique when you train? It's all too common to see guys and gals in the gym using weights that are too heavy which just produces sloppy movements with lack of range and control. Be honest with yourself and push weights that you have total control of. It doesn't matter if you are training for endurance, hypertrophy, strength or power your form must be spot on. If you are serious about your training you shouldn't be concerned about how much others are lifting or if they are watching you. Progression and longevity should be what's on your mind during your fitness journey. In this clip (bent over row) I move into position in a controlled fashion with a good hip-width foot stance. In the hinged position I have maintained a neutral spine and head position. I always tell my clients to keep their eyes on the bar, knees and feet throughout the set. During the movement I hold my shape and keep very stable throughout my body. This will ensure you don't waste energy rocking, swaying or wobbling which will only fatigue you prematurely. Good technique includes choice of weight, focus on technique of your particular exercise/movement, tempo of movement, position (of feet, hips, spine, head), balance, neutral spine if required and breathing. Someone that trains well will also focus on how they get into and out of position for an exercise. If you don't think your technique is quite right ask a "GOOD COACH" for help! That's what they are for. Just like any other good service requires be prepared to pay for it tooπŸ‘πŸ½ #hes_in_good_nick  #technician  #honesty  #personaltrainer  #topgun  #execution  #functionalfitness  #correctposition  #healthandwellness  #fitnesstips  #tempo  #qualitynotquantity  #wintertraining  #exerciseprescription  #rangeofmotion  #trainsmart  #unlockyourpotential  #injuryprevention  #improvement  #optimization  #perfectionist  #practice  #athlete  #strengthandconditioning  #doitright  #finerdetails  #gym  #jointmobility  #lifestyle  #london 
Late night "row in the snow " πŸš£β€β™‚οΈπŸŒ¨ Standing dual sledge row with children πŸ‘­πŸ½(approx 50kg). This set-up gives a very nice smooth row targeting upper back and arm flexors. Also tests the back extensors, hip and leg stabilisers on a snowy/icy surface 😁. Give it a go if you've got some snow. 
#hes_in_good_nick #greatoutdoors #sledging #cablerows #adapt #pull #snow #finland #vacation #upperbodyworkout #holidayclubkuusamontropiikki #kuusamo #fitnessadvice #holidaygym #wintersports #personaltraining #nordicinspiration #healthandwellness #trainsmart #innovation #progression #sportspecific #fitnessmotivation #giveitago #cableworkout #variety #becreative
Late night "row in the snow " πŸš£β€β™‚οΈπŸŒ¨ Standing dual sledge row with children πŸ‘­πŸ½(approx 50kg). This set-up gives a very nice smooth row targeting upper back and arm flexors. Also tests the back extensors, hip and leg stabilisers on a snowy/icy surface 😁. Give it a go if you've got some snow. #hes_in_good_nick  #greatoutdoors  #sledging  #cablerows  #adapt  #pull  #snow  #finland  #vacation  #upperbodyworkout  #holidayclubkuusamontropiikki  #kuusamo  #fitnessadvice  #holidaygym  #wintersports  #personaltraining  #nordicinspiration  #healthandwellness  #trainsmart  #innovation  #progression  #sportspecific  #fitnessmotivation  #giveitago  #cableworkout  #variety  #becreative 
Hotel gym Push/Pull workout..... Keeping it simple with this workout doing three back and chest exercises purely to maintain upper body strength while on holiday. 
1) bent over dumbbell row
2) flat bench barbell press
3) wide grip body pull-ups
4) plate weighted push-ups
5) seated low-row
6) flat bench dumbbell press and rotate

Key focus is on good positioning, controlled tempo, form and full range of motion. I'm not trying to break records or make serious gains, just good clean maintenance work.

Rep range between five to 12 and paired one back and one chest exercise as a superset. One minute rest between sets. Three sets per superset. 
Got a good enough pump worth rushing to the pool for though πŸ˜…πŸ’ͺπŸ½πŸ‘πŸ½ #hes_in_good_nick #finland #kuusamo #hotelgym #pushandpull #upperbody #maintenance #vacation #healthandwellness #nordic #fitdad #personaltraining #trainsmart #goodadvice #technique #movementmadebetter #scandinavia #wintertraining #exerciseprescription #christmas #alltomyself #twickenham #longevity #noexcuses #lifestyle #strengthandconditioning #dailyactivity #happy #snowing
Hotel gym Push/Pull workout..... Keeping it simple with this workout doing three back and chest exercises purely to maintain upper body strength while on holiday. 1) bent over dumbbell row 2) flat bench barbell press 3) wide grip body pull-ups 4) plate weighted push-ups 5) seated low-row 6) flat bench dumbbell press and rotate Key focus is on good positioning, controlled tempo, form and full range of motion. I'm not trying to break records or make serious gains, just good clean maintenance work. Rep range between five to 12 and paired one back and one chest exercise as a superset. One minute rest between sets. Three sets per superset. Got a good enough pump worth rushing to the pool for though πŸ˜…πŸ’ͺπŸ½πŸ‘πŸ½ #hes_in_good_nick  #finland  #kuusamo  #hotelgym  #pushandpull  #upperbody  #maintenance  #vacation  #healthandwellness  #nordic  #fitdad  #personaltraining  #trainsmart  #goodadvice  #technique  #movementmadebetter  #scandinavia  #wintertraining  #exerciseprescription  #christmas  #alltomyself  #twickenham  #longevity  #noexcuses  #lifestyle  #strengthandconditioning  #dailyactivity  #happy  #snowing 
"Holiday Club Kuusamon Tropiikki", love hotel gyms πŸ˜ŠπŸ‘πŸ½πŸ’ͺ🏽...... Gyms don't need to be fancy or super modern for a good workout. Having knowledge and variety of exercises is all you need! 
#hes_in_good_nick #hotelgym #kuusamontropiikki #finland #vacation #workout #maintenance #scandinavia #nordic #arcticcircle #snow #kuntosali #gym #sparetime #weights #fitnesstips #personaltrainer #healthandwellness #lifestyle #lifting #calorieburn #resistancetraining #daytrips #newzealand #twickenham #menshealth #staywarm
"Holiday Club Kuusamon Tropiikki", love hotel gyms πŸ˜ŠπŸ‘πŸ½πŸ’ͺ🏽...... Gyms don't need to be fancy or super modern for a good workout. Having knowledge and variety of exercises is all you need! #hes_in_good_nick  #hotelgym  #kuusamontropiikki  #finland  #vacation  #workout  #maintenance  #scandinavia  #nordic  #arcticcircle  #snow  #kuntosali  #gym  #sparetime  #weights  #fitnesstips  #personaltrainer  #healthandwellness  #lifestyle  #lifting  #calorieburn  #resistancetraining  #daytrips  #newzealand  #twickenham  #menshealth  #staywarm 
Progression 1 2 3.......... "Progression" is the key to any good training, movement and recovery from injury. If you don't understand it you can't apply it and your performance will never improve. Jumping the gun means lack of form, higher chance of injury and stagnated results. 
This video shows a simple demonstration of progression for a particular exercise (stiff body roll-out). My golden rule is "don t make it harder if you are already struggling." Be patient and let your body adapt sufficiently before going longer, heavier or more technical.

Progression is a key responsibility of any personal trainer πŸšΆπŸ½β€β™‚οΈπŸƒπŸ½β€β™‚οΈ #hes_in_good_nick #progression #personaltrainer #corestrength #goodadvice #fitnesstips #injuryprevention #strengthgains #rehabilitation #coaching #instafit #sportspecific #healthandwellness #discipline #programming #expert #london #twickenham #wintersports #getresults #running #weights #training #longevity #rugby #football #netball #gym #nz
Progression 1 2 3.......... "Progression" is the key to any good training, movement and recovery from injury. If you don't understand it you can't apply it and your performance will never improve. Jumping the gun means lack of form, higher chance of injury and stagnated results. This video shows a simple demonstration of progression for a particular exercise (stiff body roll-out). My golden rule is "don t make it harder if you are already struggling." Be patient and let your body adapt sufficiently before going longer, heavier or more technical. Progression is a key responsibility of any personal trainer πŸšΆπŸ½β€β™‚οΈπŸƒπŸ½β€β™‚οΈ #hes_in_good_nick  #progression  #personaltrainer  #corestrength  #goodadvice  #fitnesstips  #injuryprevention  #strengthgains  #rehabilitation  #coaching  #instafit  #sportspecific  #healthandwellness  #discipline  #programming  #expert  #london  #twickenham  #wintersports  #getresults  #running  #weights  #training  #longevity  #rugby  #football  #netball  #gym  #nz 
Shoulder abduction (with band)

Strengthen the posterior shoulder with this banded shoulder abduction. An area often missed when training and much weaker than the anterior shoulder. Use this to activate and strengthen during shoulder and back workouts. 
A great exercise for anyone who is desk bound (which causes tight anterior muscles, rounded shoulders/upper back). This version has me with flexed hips and a nicely extended back. Have arms long and at shoulder width on bench. Alternate the action taking one arm/hand wider than shoulder width at a time, then bring back to original position. Keep arm long during action and actively move from the shoulder. Feel the scapula retract as you abduct the arm. Keep the shoulders depressed, head and body absolutely still. 
Aim for high reps (15-20 per arm), good form and a big burn.

#hes_in_good_nick #shoulders #posteriorshoulder #delts #infraspinatus #supraspinatus #abduction #stability #balance #retraction #back #upperbodyworkout #finetuning #functionalfitness #painfreetraining #fitnessadvice #coach #personaltrainer #finerdetails #injuryprevention #rotatorcuff #humerus #ballsports #tennis #golf #cricket #backpain #twickenham #correctiveexercise
Shoulder abduction (with band) Strengthen the posterior shoulder with this banded shoulder abduction. An area often missed when training and much weaker than the anterior shoulder. Use this to activate and strengthen during shoulder and back workouts. A great exercise for anyone who is desk bound (which causes tight anterior muscles, rounded shoulders/upper back). This version has me with flexed hips and a nicely extended back. Have arms long and at shoulder width on bench. Alternate the action taking one arm/hand wider than shoulder width at a time, then bring back to original position. Keep arm long during action and actively move from the shoulder. Feel the scapula retract as you abduct the arm. Keep the shoulders depressed, head and body absolutely still. Aim for high reps (15-20 per arm), good form and a big burn. #hes_in_good_nick  #shoulders  #posteriorshoulder  #delts  #infraspinatus  #supraspinatus  #abduction  #stability  #balance  #retraction  #back  #upperbodyworkout  #finetuning  #functionalfitness  #painfreetraining  #fitnessadvice  #coach  #personaltrainer  #finerdetails  #injuryprevention  #rotatorcuff  #humerus  #ballsports  #tennis  #golf  #cricket  #backpain  #twickenham  #correctiveexercise 
Up and overs πŸ•ΊπŸ½ I have posted this hip mobiliser before but without the use of a stick. For those that are struggling with balance the stick should provide just enough stability so that you can concentrate properly on the movement. Don't over grip the stick, just a fingertip or lightly placed palm. 
Try and hit your end ranges with each part of this movement. 
1) take hip/knee into flexion
2) medially rotate hip/leg
3) abduct/adduct hip to take leg over roller
4) extend hip/knee
5) externally rotate hip/leg
6) flex hip/knee and abduct/adduct hip to.....
7) bring leg back over roller

Think about how your leg works when getting on and off of a bicycle πŸš΄β€β™‚οΈ or getting your leg over a fence on a country walk. 
Mobility work should create ease of movement whether in day to day activity or with more intense activity such as sport and strength training. 
#hes_in_good_nick #cycling #countrylife #countrywalk #upandover #movementmadebetter
#dailyactivity #fieldsports #strengthtraining #injuryprevention #getalegup #hiphealth #healthyhips #hipreplacement #fitnesslover #climbing #personaltrainer #warmup #practice #prep #goodadvice #goodform #legday #workout #weights #hardworkpaysoffs #jointmobility #kiwi #longevity
Up and overs πŸ•ΊπŸ½ I have posted this hip mobiliser before but without the use of a stick. For those that are struggling with balance the stick should provide just enough stability so that you can concentrate properly on the movement. Don't over grip the stick, just a fingertip or lightly placed palm. Try and hit your end ranges with each part of this movement. 1) take hip/knee into flexion 2) medially rotate hip/leg 3) abduct/adduct hip to take leg over roller 4) extend hip/knee 5) externally rotate hip/leg 6) flex hip/knee and abduct/adduct hip to..... 7) bring leg back over roller Think about how your leg works when getting on and off of a bicycle πŸš΄β€β™‚οΈ or getting your leg over a fence on a country walk. Mobility work should create ease of movement whether in day to day activity or with more intense activity such as sport and strength training. #hes_in_good_nick  #cycling  #countrylife  #countrywalk  #upandover  #movementmadebetter  #dailyactivity  #fieldsports  #strengthtraining  #injuryprevention  #getalegup  #hiphealth  #healthyhips  #hipreplacement  #fitnesslover  #climbing  #personaltrainer  #warmup  #practice  #prep  #goodadvice  #goodform  #legday  #workout  #weights  #hardworkpaysoffs  #jointmobility  #kiwi  #longevity 
Shoulder mobility

There needs to be good space within the shoulder so that the arm (humerous) can move freely through a good range of motion. This will give you pain free, strong, functional shoulders. 
The aspect of movement I am focussing on here is axial rotation. The ability to rotate (internally and externally) the arm while it is straight. This is the quadruped set up using slider discs but can also be done standing or kneeling. Shoulder rotation also occurs when the arm is flexed at the elbow.

The shoulder not only rotates the arm. Flexion, extension, abduction and adduction of the arm also occurs at the shoulder. These movements also need to be maintained in their own specific way with appropriate mobility drills. 
So the key to maintaining a healthy joint is understanding the key movements it performs. For each of these movements you should have at least a couple of mobility drills that can be practiced. These drills should aim to improve and increase joint range of motion. 
If you have any specific mobility questions send me a message.... #hes_in_good_nick #personaltrainer #axial #jointmobility #rangeofmotion #shoulderrotation #fitnesstips #injuryprevention #injuryfree #mobilisation #shoulders #jointhealth #tennis #golf #cricket #rugby #swimming #gymnastics #climbing #control #functionalstrength #investment #longevity #hardworkpaysoffs #twickenham #london #knees #hip #back
Shoulder mobility There needs to be good space within the shoulder so that the arm (humerous) can move freely through a good range of motion. This will give you pain free, strong, functional shoulders. The aspect of movement I am focussing on here is axial rotation. The ability to rotate (internally and externally) the arm while it is straight. This is the quadruped set up using slider discs but can also be done standing or kneeling. Shoulder rotation also occurs when the arm is flexed at the elbow. The shoulder not only rotates the arm. Flexion, extension, abduction and adduction of the arm also occurs at the shoulder. These movements also need to be maintained in their own specific way with appropriate mobility drills. So the key to maintaining a healthy joint is understanding the key movements it performs. For each of these movements you should have at least a couple of mobility drills that can be practiced. These drills should aim to improve and increase joint range of motion. If you have any specific mobility questions send me a message.... #hes_in_good_nick  #personaltrainer  #axial  #jointmobility  #rangeofmotion  #shoulderrotation  #fitnesstips  #injuryprevention  #injuryfree  #mobilisation  #shoulders  #jointhealth  #tennis  #golf  #cricket  #rugby  #swimming  #gymnastics  #climbing  #control  #functionalstrength  #investment  #longevity  #hardworkpaysoffs  #twickenham  #london  #knees  #hip  #back 
Engine building/steady state cardio

This mode of fitness is not so much in favour these days. High intensity workouts seem to be the preferred choice for most. 
But you must find time to do steady state cardio if you take your training seriously.

I have always used steady state cardio along side my strength and fitness work. It keeps the engine (heart and lungs) strong and robust. Having a good cardio base will allow you to work longer and at a greater capacity. Energy levels will become higher and recovery between bouts of exercise become quicker/easier. 
Steady state training should be done at a challenging but manageable level. Durations should be at least 20 minutes long and I'll aim to keep my heart ticking over at between 130-150 beats per minute. 
You will start to appreciate this type of training when you realise you can go for longer periods with out getting tired. You will also feel fantastic during and after a cardio session.

This mode will burn fat too but will stop as soon as your activity stops too. 
I aim for at least two of these sessions a week. ❀ health is so important. 
#hes_in_good_nick #fitness #cardio #cardioworkout #hearthealth #heart #lungs #steadystate #fitnesscoach #v8 #stamina #longevity #heartdisease #obesity #running #cycling #swimming #stairmill #personaltrainer #sweating #heartrate #goodadvice #youthful #basefitness #bpm #newzealand #winterfitness #twickenham #dedication
Engine building/steady state cardio This mode of fitness is not so much in favour these days. High intensity workouts seem to be the preferred choice for most. But you must find time to do steady state cardio if you take your training seriously. I have always used steady state cardio along side my strength and fitness work. It keeps the engine (heart and lungs) strong and robust. Having a good cardio base will allow you to work longer and at a greater capacity. Energy levels will become higher and recovery between bouts of exercise become quicker/easier. Steady state training should be done at a challenging but manageable level. Durations should be at least 20 minutes long and I'll aim to keep my heart ticking over at between 130-150 beats per minute. You will start to appreciate this type of training when you realise you can go for longer periods with out getting tired. You will also feel fantastic during and after a cardio session. This mode will burn fat too but will stop as soon as your activity stops too. I aim for at least two of these sessions a week. ❀ health is so important. #hes_in_good_nick  #fitness  #cardio  #cardioworkout  #hearthealth  #heart  #lungs  #steadystate  #fitnesscoach  #v8  #stamina  #longevity  #heartdisease  #obesity  #running  #cycling  #swimming  #stairmill  #personaltrainer  #sweating  #heartrate  #goodadvice  #youthful  #basefitness  #bpm  #newzealand  #winterfitness  #twickenham  #dedication 
Single leg RDL variation 
Here is a great variation for single leg RDL's. If you are struggling with form when doing this movement with dumbbells or kettlebells use the landmine set up as shown in the vid. Added stability is gained due to the bar being grounded at one end. Develop good form with this technique before progressing on to hand held dumbbells/kettlebells. Regression is a great thing....... #hes_in_good_nick #rdl #hiphinge #landmineworkout #glutes #variation #unilateraltraining #hipflexion #balancetraining #coach #personaltrainer #fitnesstips #knowledge #functionalfitness #strengthandconditioning #jointmobility #bootyworkout #barbell #deadlift #legday #london #twickenham #dads #stayfit #goodadvice #movementmadebetter #exerciseprescription #hipreplacement #nz #itworks
Single leg RDL variation Here is a great variation for single leg RDL's. If you are struggling with form when doing this movement with dumbbells or kettlebells use the landmine set up as shown in the vid. Added stability is gained due to the bar being grounded at one end. Develop good form with this technique before progressing on to hand held dumbbells/kettlebells. Regression is a great thing....... #hes_in_good_nick  #rdl  #hiphinge  #landmineworkout  #glutes  #variation  #unilateraltraining  #hipflexion  #balancetraining  #coach  #personaltrainer  #fitnesstips  #knowledge  #functionalfitness  #strengthandconditioning  #jointmobility  #bootyworkout  #barbell  #deadlift  #legday  #london  #twickenham  #dads  #stayfit  #goodadvice  #movementmadebetter  #exerciseprescription  #hipreplacement  #nz  #itworks 
Hip rotation.

Perform this movement of medial hip rotation to actively stretch the outer hip (lateral hip rotators). The lateral hip rotators include gluteus maximus, gluteus medius, piriformis, obturator internus, gemellus superior, gemellus inferior, quadratus femoris, adductor group, sartorius. 
This will be particularly useful for anyone who finds their feet excessively "turning out" when squatting, running or walking. The turned out foot usually indicates tight lateral/external hip rotator muscles. Not only does this mean the foot is turned out excessively but the whole leg is which can adversely affect the biomechanics of the back, hip, leg and foot during activity. 
#hes_in_good_nick #hipmobility #rotation
#hiprotation #injuryprevention #injuryfree #femur #movement #fitnesstips #duckfeet #kneepain #hippain #personaltrainer #movementmadebetter #functionalfitness #tighthips #running #squatting #charliechaplin #ballandsocket #fitnessadvice #longevity #twickenham #maintenance #happyhips #london #nz #preseason #conditioning
Hip rotation. Perform this movement of medial hip rotation to actively stretch the outer hip (lateral hip rotators). The lateral hip rotators include gluteus maximus, gluteus medius, piriformis, obturator internus, gemellus superior, gemellus inferior, quadratus femoris, adductor group, sartorius. This will be particularly useful for anyone who finds their feet excessively "turning out" when squatting, running or walking. The turned out foot usually indicates tight lateral/external hip rotator muscles. Not only does this mean the foot is turned out excessively but the whole leg is which can adversely affect the biomechanics of the back, hip, leg and foot during activity. #hes_in_good_nick  #hipmobility  #rotation  #hiprotation  #injuryprevention  #injuryfree  #femur  #movement  #fitnesstips  #duckfeet  #kneepain  #hippain  #personaltrainer  #movementmadebetter  #functionalfitness  #tighthips  #running  #squatting  #charliechaplin  #ballandsocket  #fitnessadvice  #longevity  #twickenham  #maintenance  #happyhips  #london  #nz  #preseason  #conditioning 
Is mobility for you? 
I love spending time working on my mobility and flexibility. Sometimes I will spend two hours in a day working on various joints, muscles and movement patterns. I suppose I can because I work in a gym and always have time off between clients to do so.

I do it because I enjoy it and know the many  benefits it brings such as - increased range of motion, being able to stimulate muscles more effectively during workouts, huge injury preventer, quicker recovery between workouts, allows for more frequent training, being able to continue an active lifestyle, remain strong and healthy, don't feel old or stiff in the morning. This list can go on....... You aren't expected to devote your life to this aspect of fitness but it would be wise to find some time to do it. Pre workout is a good time to mobilise the relevant parts of your body for a safer and more effective session. Post workout mobilisation is not a bad idea either. 
A good trainer will incorporate mobility and flexibility in your workouts. So don't think "where do I start?", get yourself a good trainer (that also knows their anatomyπŸ’€). #hes_in_good_nick #mobility #fullrangeofmotion #jointhealth #flexibility #movementmadebetter #functionaltraining #functionalstrength #injuryprevention #sportsinjury #maintenance #agedefying #correctiveexercise #exerciseprescription #workout #finetuning #trainsmart #totalfitness #fitnesscoach #painfreetraining #callme #icanhelp #kiwi #personaltrainer #nz #feelgood #longevity  #longterm
Is mobility for you? I love spending time working on my mobility and flexibility. Sometimes I will spend two hours in a day working on various joints, muscles and movement patterns. I suppose I can because I work in a gym and always have time off between clients to do so. I do it because I enjoy it and know the many benefits it brings such as - increased range of motion, being able to stimulate muscles more effectively during workouts, huge injury preventer, quicker recovery between workouts, allows for more frequent training, being able to continue an active lifestyle, remain strong and healthy, don't feel old or stiff in the morning. This list can go on....... You aren't expected to devote your life to this aspect of fitness but it would be wise to find some time to do it. Pre workout is a good time to mobilise the relevant parts of your body for a safer and more effective session. Post workout mobilisation is not a bad idea either. A good trainer will incorporate mobility and flexibility in your workouts. So don't think "where do I start?", get yourself a good trainer (that also knows their anatomyπŸ’€). #hes_in_good_nick  #mobility  #fullrangeofmotion  #jointhealth  #flexibility  #movementmadebetter  #functionaltraining  #functionalstrength  #injuryprevention  #sportsinjury  #maintenance  #agedefying  #correctiveexercise  #exerciseprescription  #workout  #finetuning  #trainsmart  #totalfitness  #fitnesscoach  #painfreetraining  #callme  #icanhelp  #kiwi  #personaltrainer  #nz  #feelgood  #longevity  #longterm 
Hip mobility

This drill covers the key movements of your hip so can be used to maintain good mobility, as prep before exercise and as a loosener if you are tight. 
Throughout the movement there are elements of hip flexion, extension, abduction, adduction, external and internal rotation. 
Guide the disc lightly along the floor by keeping foot light and focussing on the movement coming from the hip. Keep your body stable throughout while moving smoothly and not rushed. Aim for improved movement as you reach 6-8 reps per leg. 
Book with me to get some specific advice for your training. 
#hes_in_good_nick #healthyhips #hipmobility #fitnesscoach #healthandwellness #personaltrainer #mobilisation #legday #squat #deadlift #hiphinge #running #longevity #functionalfitness #injuryprevention #femur #hip #twickenham #london #movementmadebetter #wintersport #wintertraining #instacoach #strengthandconditioning #correctiveexercise #nz #kiwi #help
Hip mobility This drill covers the key movements of your hip so can be used to maintain good mobility, as prep before exercise and as a loosener if you are tight. Throughout the movement there are elements of hip flexion, extension, abduction, adduction, external and internal rotation. Guide the disc lightly along the floor by keeping foot light and focussing on the movement coming from the hip. Keep your body stable throughout while moving smoothly and not rushed. Aim for improved movement as you reach 6-8 reps per leg. Book with me to get some specific advice for your training. #hes_in_good_nick  #healthyhips  #hipmobility  #fitnesscoach  #healthandwellness  #personaltrainer  #mobilisation  #legday  #squat  #deadlift  #hiphinge  #running  #longevity  #functionalfitness  #injuryprevention  #femur  #hip  #twickenham  #london  #movementmadebetter  #wintersport  #wintertraining  #instacoach  #strengthandconditioning  #correctiveexercise  #nz  #kiwi  #help 
Curtsy lunge (sliding β›Έ) Here is a great movement that moves us away from doing the usual bilateral and symmetrical leg exercises such as squats and deadlifts. 
This is a more challenging movement pattern that is very asymmetrical which will test leg stability and core strength a lot more. 
Can be used to improve lower body mobility and as a strength exercise (adding weights). So much more internal and external hip rotation is put to the test with this movement. Hip and knee flexion and extension are also tested in a different (tougher) way. 
On the playing field we are rarely moving symmetrically and all squared up. When side-stepping an opponent our leg pattern is more likely to resemble that of a curtsy lunge. So this movement has it's value and worth in your training programme. 
#hes_in_good_nick #curtsy #curtsylunges  #warmup #exerciseprescription #trainsmart #unilateral #lowerbodyworkout #injuryprevention #personaltrainer #activestretch #sportspecific #strengthandconditioning #fitnesstips #fitnesscoach #gluteworkout #hips #jointhealth #jointmobility #legday #corestrength #control #bootyworkout #newzealand #movementmadebetter #twickenham #assymetrical
Curtsy lunge (sliding β›Έ) Here is a great movement that moves us away from doing the usual bilateral and symmetrical leg exercises such as squats and deadlifts. This is a more challenging movement pattern that is very asymmetrical which will test leg stability and core strength a lot more. Can be used to improve lower body mobility and as a strength exercise (adding weights). So much more internal and external hip rotation is put to the test with this movement. Hip and knee flexion and extension are also tested in a different (tougher) way. On the playing field we are rarely moving symmetrically and all squared up. When side-stepping an opponent our leg pattern is more likely to resemble that of a curtsy lunge. So this movement has it's value and worth in your training programme. #hes_in_good_nick  #curtsy  #curtsylunges  #warmup  #exerciseprescription  #trainsmart  #unilateral  #lowerbodyworkout  #injuryprevention  #personaltrainer  #activestretch  #sportspecific  #strengthandconditioning  #fitnesstips  #fitnesscoach  #gluteworkout  #hips  #jointhealth  #jointmobility  #legday  #corestrength  #control  #bootyworkout  #newzealand  #movementmadebetter  #twickenham  #assymetrical 
Hinge practice

Use this drill to practice and fine tune your hip-hinge. By kneeling the focus is put primarily on your hip movement (and away from knee movement). Therefore this makes it an ideal movement to improve your deadlift technique. 
As long as you can maintain a neutral spine throughout this movement it will help to improve both hip flexion and extension. Glute flexibility/length and hip mobility will both improve if you aim for absolute end range of both movements. 
Tight glutes mean poor flexion at the hips which usually results in flexion of the back to compensate. A flexed back under load (while squatting and deadlifting) is a weak back and at higher risk of being injured. 
This is a movement you can't practice enough........ #hes_in_good_nick #hiphinge #flexion #hinge #onyourknees #injuryprevention #deadlifts #fitnesstips #backcare #goodmornings #takeabow #gluteworkout #finetuning #healthandwellness #howtolift #coach #personaltrainer #execution #doitright #flexibility #mobility #hiphealth #london #twickenham #functionalstrength #bootyworkout #kiwi #goodadvice
Hinge practice Use this drill to practice and fine tune your hip-hinge. By kneeling the focus is put primarily on your hip movement (and away from knee movement). Therefore this makes it an ideal movement to improve your deadlift technique. As long as you can maintain a neutral spine throughout this movement it will help to improve both hip flexion and extension. Glute flexibility/length and hip mobility will both improve if you aim for absolute end range of both movements. Tight glutes mean poor flexion at the hips which usually results in flexion of the back to compensate. A flexed back under load (while squatting and deadlifting) is a weak back and at higher risk of being injured. This is a movement you can't practice enough........ #hes_in_good_nick  #hiphinge  #flexion  #hinge  #onyourknees  #injuryprevention  #deadlifts  #fitnesstips  #backcare  #goodmornings  #takeabow  #gluteworkout  #finetuning  #healthandwellness  #howtolift  #coach  #personaltrainer  #execution  #doitright  #flexibility  #mobility  #hiphealth  #london  #twickenham  #functionalstrength  #bootyworkout  #kiwi  #goodadvice