FIX IT FRIDAY! Swipe ➡️ Right.
Want to improve your hinge(RDL) Want to have glutes like J-Lo rather than Jay-Z Want legs so big your nick name is Nicki Minaj
Of course you do. Follow these simple tips to turn your hamstrings into ham-ropes.
Have a slight bend in the knee but don’t bend it any more throughout the movement. The movement is done through moving the hip back not bending the knees.
Don’t stick your ass out! Sticking your ass out puts so much pressure in the lower back and is guaranteed to pop a disc. Move the entire hip back as one. Keep your ribs and hip bone close.
Breathe into your stomach not your chest. This will help create intra-abdominal pressure and protect your spine.
Don’t go looking for barbell depth. The movement is hips back not bending over. Once you’ve reached your end range of motion (hips can’t go back any further) come back up and squeeze your glutes.
Keep a neutral spine. Don’t look forward. Your head should match your bodies movement (when your torso is face the ground, your head should too).
Take your time. Learn the movement. Strip it back. Master the movement. Repeat. Don’t go too heavy too early. Master each technique piece by piece and go from there.
#gym #fitness #health #personaltraining #personaltrainer #dublinpersonaltrainer #Dublin #ireland #Irishfitfam #Fitspo #HWPO #workdontwhine #bestronger #noexcuses #squats #legs #glutes #booty #gohardorgohome #power #speed #weightlifting #athlete #athletic #rugby
Chest Supported Row (Drop set)
‼️逢星期一至五 @Glutearmy 女士小組訓練‼️
Single Leg Curls
Straight Leg DL
Bulgarian Split Squats
Gooood workout this morning 🙂... work for a few hours then this afternoon it’s starts a weekend away with the girls.. very much needed 💃😍✌🏻 have a fabulous weekend 😛 #workout #glutes #legs #weekendaway #needed
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Few snaps from tonight’s session at @rutherglen_health_performance , and what a session it was! Great atmosphere, and 100% commitment all round! 💪🏼🔥
It’s true what they say that ‘these are the sessions that count.’
Even from a trainers perspective... I’d spent two long days travelling with my other job, between flights and long car journeys and was left feeling tired and lethargic 🙈😩 two classes down, with a great atmosphere and energy levels that were through the roof... I quickly got my buzz back!😬 Thanks guys! Just what I needed 💃🏻.
Squats are back and their better than eva. Hit 365lbs for a 5x4 (1st and 3rd set shown) obviously I started slowing down the further I got along but these squats were the best in a minute, then hit a 405lbs sangle which was fat af and stiff leg deads after the main sets. Finished with wide grip pendlay rows, leg extensions, lat pulldowns and curls superset, and finally worked with the sled with @artkrstnb with pushes with 3 plates and push and pulls with 4 plates. Good solid session with my boys and happy to see my squat is actually going somewhere. 🤙🏽
@thomvdermeer in action. There is nothing he can't do with a Kettlebell.
Today’s Legs session, and every session, everyday, as well as all other tips on training, are uploaded to my website daily! Link in bio
#throwbackthursday 2 years of progress. I don’t really notice any major difference except that I feel stronger.
My favourite thing about training Legs, especially Hacks or any compound movements, is the ability to push yourself to physical failure. Until you’re able to completely shut off your mind from any task you do, you’ll never be able to give 100%. It’s something you can’t describe. Whatever you do, training or not, you’re capable of overcoming it once you go beyond what you think you’re capable of.
Top set of Hacks. 4 plates per side x 10.
So the generic use for Cardio is for Cardiovascular health.
However, that means we have to expend calories when performing it. If you’re planning on dieting down for whatever you’d goal is, then cardio is not the only answer. You cannot out-train a poor diet.
If you’re performing hours of cardio a day, especially if you’re training to build muscle previously, and trying to maintain lean muscle mass now, then cardio needs to be kept to a minimum. This does not mean don’t do any at all, or even do 20mins of the slowest flat treadmill walk you can, that’s not cardio.
With regards to cardio programming, you don’t want to keep it too Aerobic (slow pace), as you will eventually start eating into your lean muscle mass rather than fat storage.
If your cardio involves HIT, then your training becomes anaerobic (same stimulation to Weight training). This will primarily use your glycogen storages.
What you don’t hear often enough is that when you start abusing cardio, your metabolism will decrease - your body will expend less calories per day.
Weight training, especially if you’re looking to get lean and ‘toned’ as so many people refer to it as, then building solid lean muscle foundations is the way to go.
New ‘PB’ on HS flat bench today. 2.75 x 4, And ‘half’.
A hectic weekend of finalising my Personal Training qualifications has come to an end.
Finished an hour or 2 ahead of schedule today, so managed to fit in a short Push session.
3rd exercise in, top set, 20kg each side. Cable Flyes @flex_lewis style.
Will upload the full session breakdown to the website later.
I will also be adding more content over the coming days - so if you have any questions, message me! I WILL answer all questions😁
Testing out the new grips for T bar rows, so load wasn’t too high. Not used to being this upright throughout the movement. However, with the new grip, it enables a much smoother journey for my elbows to draw last my hips, and allows me to flare my elbows out further - which ultimately triggers the upper back (traps, rhombus etc), rather than the lats! Definitely going to be a staple in the Pull sessions from now on😁
Yeah.. I need another holiday. Florida maybe
100kg barbell SLDL x 5 (before my grip went).
Today’s Push Session has been uploaded to the ‘Blog’ section of my website. Let me know what you think! #evanselite
Trying to continually improve from all angles. It’s also a case of damage limitation, with regards to not going off the rails with the over-consumption of carbs! Weight around 76kg -
Still yet to master the lighting here either
4 plates per side x 4. 5th exercise into today’s Push session
New York again soon! 🙄
Push Day = Cable Laterals.
The cable side laterals made a return in today’s Push session.
Finishing up today’s Pull Session with Dual Arm Dumbbell Bicep Curls, taken from @trainedbyjp! - Only using 8kg each arm, but it’s definitely deceiving! Drive your triceps until the bar on the Smith Machine and really aim to contract your biceps fully on the concentric phase, by aiming to drive your forearms towards your Delts. There is 0 momentum in the movement, and no swinging through the elbows!