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Personal Training Workouts

Home Workout – Upper Body

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Personal Training Workouts

Home Workout – Legs

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3 Ways to still target the hamstrings and glutes 🍑 All you need is a set of resistance bands and something heavy to anchor them around! 1. LEG CURL – Lie face down and hook the bands around your heel (it might be worth wearing socks) push your knees and hips into the floor to get good contraction as you squeeze the hamstrings and bring your heels toward your backside. Aim for a slow eccentric and slightly quicker concentric phase. This can be progressed as a uni-lateral movement (single leg) 2. CABLE PULL THROUGH – No cable machine – no problem. Let's hit those glutes by pushing the hips backwards, keep the chest high in the hip hinge and drive hips forward by engaging the glutes. Note that this is a hip hinge movement and not a squat. Feel the burn in the 🍑 3. SINGLE LEG DEADLIFT – This is a bit of an adaptation to the single leg deadlift, this will require balance and stability but is a great way to target both glutes and hamstrings. Much better than doing 1000 kickbacks or band walks 🤣 Remember to do both legs The BONUS today? 4. LEG EXTENSION – For those wanting to isolate those quads, check out this leg extension variation, you will need a sturdy chair to sit on. Again this can be performed with both legs or single leg for progression. I recommend going for high rep for a good PUMP on this isolation exercise Give it a go and let me know how you get on! 😁😁😁 #legs #legworkout #homeworkout #stayhome #quads #glutes #gluteworkout #hamstrings #bandexercises #fitness #workout #exercise

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Personal Training Workouts

Leg Press Variation

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Personal Training Workouts

How to Half Press Up

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Personal Training Workouts

Do Your Heels Raise in a Squat?

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Personal Training Workouts

How to Plank Properly

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Personal Training Workouts

Press Up Grip Variation

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Personal Training Workouts

The Kettlebell Swing

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Personal Training Workouts

Assisted Pull Ups

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A desirable look on your body for a lot of people is the wide/v shaped upper back. To engage these muscles you need to incorporate some vertical pulls into your training. One example of this is the assisted pull up. This is a regression of the popular pull up. This is the only machine in the gym where a heavier weight makes the exercise easier. The weight you select is the amount you will be 'assisted by' e.g. a 90kg male opting for 50kg means he is pulling 40kg rather than his whole bodyweight. Key takeaways for this exercise. Grip shoulder width or wider, keep your body in line underneath the bar, keep tension throughout in your shoulder blades. As you pull up, keep your chest high, imagine you are trying to pull your chest line up toward the bar. At the top of the movement you are looking for thoracic extension which means your upper back should be nice and flat with shoulders blades squeezed down and back (into your back pockets). The thoracic extension helps fully engage your lats (for the v) while putting tension through your mid traps and rhomboids which aids for good posture. While you lower down keep the tempo slow whilst keeping the tension through your shoulder blades and core #backday #pullups #backattack #lats #shoulderstability #exercise #tip #workout #saturday #preston #puregym #thoracic #squeeze #muscle #verticalpull #personaltraining #personaltrainer #onlinecoaching

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Personal Training Workouts

Abs Circuit Workout