Meet our youngest and sweetest client, Callie, who beautifully performed #bridging
with instructor @irenaidan
on her private sesh👍. Do you know the benefit of #bridging #pilateaser
? It helps to increase the mobility, flexibility and stability of your spine, while it's strengthening #glutes
at the same time!
As a young kid, pilates truly helps them to improve their body posture 😊
Well done Callie! And thank you to father Joseph #pilates
We open more classes from private - group classes, please do not hesitate reach us to 087871041157.
I was asked recently what a typical leg workout is for me. Theres nothing typical about my leg days. Drop sets, supersets, I keep things fresh never doing the same workout twice in a row. Even on a day like today where I felt a little run down, unmotivated, and would have rather been riding. Kept things light to moderate with high to moderate reps. Intense and never typical.
With exception to the first video, every thing else was a superset. Single leg presses with good mornings, Leg extensions with seated leg curls, and the abductor/adductor machine with calf work. 28 sets total.
Also, I apologize for the Good Morning angle. It was the only spot i could find to keep my phone from getting trampled. .
#legday #neverskiplegday #maximumeffort
📸 Samsung Galaxy S7 Active
#legs #quads #hamstrings #legdayworkout #tuesdaylegday
Are short hammies causing your lower back pain? It might be the case if you sit for long hours during the day. Try out this flow and see if your back feels relieved.
The video is sped up x4, slow down. Here's the breakdown on the flow:
➡️SUPINE HAMSTRING STRETCH. Straighten both legs for deeper stretch.
➡️HALF SHOELACE. Stack your knees, the foot of the bent leg is resting on the mat on its outer edge. Fold forward.
➡️HALF SPLITS. Straighten the front leg, flex the foot. The back tigh makes 90° angle with the floor. The further away you have the hands from the body, the deeper is the stretch.
➡️STRADDLE. Spread your legs as wide possible. Walk your hands forward.
➡️TWISTED STRADDLE. Lean over one leg, then the other, keeping that slight torso rotation.
Hold each pose for a minimum of 5 breaths, and up to several min.❗When forward folding hinge from the hips, keep your spine fairly neutral, shoulders relaxed❗
#hamstringstretch #hamstrings #yogaforlowerbackpain #bestyoga #YogaInspirations #doyouryoga #moonchild
⭐ #movementjedi #lunarflowyoga
🌒 #myyogajourney #everydayactive #yogaUAE #dubaiyogis #yogateacherdubai #dubaifitness #dubaisports #dubaifitfam
HIP THRUST PROGRESSIONS
The single leg hip thrust is one of the main glute exercises I prescribe for my runners. Here are the 3 progressions of the exercise to ensure isolated glute motor unit recruitment and subsequent strength development:
1. Double leg hip bridges- Make sure it’s ONLY the glutes you feel working (NOT quads, lower back or hamstrings) before progressing to the next level. Perform for sets of 10-15.
2. Single leg hip bridges- This is a big step from level 1, because with only leg you’re essentially doubling the load of the exercise. Do sets of 8 and once again, you should feel the burn on the side of the working glute, without contribution from any other muscle.
3. Single leg hip thrusts- This is the final and most challenging progression before adding weight. Keep a vertical shin, neutral spine and hips aligned horizontally.
Any Qs welcomed! #themotionmechanic
"Skip leg day bro?" ------
"Check out them chicken legs"
The most improved part of my physique is defo my legs. Quad separation and feathering of the VMO... yet I still need to build my sweep. Then I will be able to compete with the open heavyweights!!!
When training legs don't forget to work on the hamstrings.
Due to people not balancing their training, I feel like the hamstrings are neglected/underworked by the majority of people.
To combat this try to structure your leg sessions (for a month or two) so that the hamstrings become the main focus of the session.
Here is a superset that I like to use. - Romanian deadlifts + Leg curl machine
You should be able to achieve between 8 and 12 reps per exercise, and you should complete 4 sets with a 60 second rest between each.
Let’s talk the importance of including variety of rep speeds into your training ♥️💖🦁 Generally when we talk about weight training/ ‘toning up’ aka gaining muscle we know the rule is to lift heavy and focus on compounds 🏋️♀️ however when doing so you recruit a completely different muscle twitch fibre due to the pace that the rep tends to be at! 🥇
Doing reps in a superslow manner improves form by reducing momentum and therefore helps trigger the target muscle. Depending on your rep speed, you can stimulate all the fibers of the target muscle 🤽♀️ for me this has been the only way I’ve been able to improve my hamstrings ! 🧘♂️ I think it is super important to cycle your training, including periods where the focus is your tempo rather than strength- time under tension training is imperative to fix form and help you work on your mind to muscle training! TUT is a waaaaay underestimated method of stimulating muscle growth. 🎖
#hamstrings #tempowork #tut #timeundertension
🤖EASY QUAD 🦵🏼 STRETCH 🤖 BASE LIZARD POSE 🤖 SORE THROAT VOICE 🥵
Also, do lizards really look like this? 🦎
Spend a minute or two here and try relaxing into this stretch 🛀🏻 It might take a while to get your thigh closer to the ground, but it’ll happen eventually.
Use this as a post workout stretch. Incase you want to warm up 🔥 the quad with this, go dynamic and pulse up and down with the pelvis. Great for splits work, since you’re working on pushing the thigh towards the ground, like a split.
You might feel a stretch on the butt/hamstrings of the front leg. That’s because of them being too damn tight. (Next video will be about them hammies!)
Can be done without a cushion/ padding 🧽 but we use it to make sure you can stick around in the posture without feeling like your knees caps are being crushed 🔨
Pushing your chest to face the wall ahead will help you in stretching the entire anterior chain (front side of the body)
Also, apologies for the weird voice 🥴 I have a sore throat, but one has got to do what they got to do. And those thought quads reading this need a stretch! (If you cant see the emoticons, UPDATE! I get too excited 🥳 with them and throw them everywhere)
#yoga #mobility #fitness #fitgirl #strength #movement #ashtanga #flexibility #stretch #balance #relax #yogatutorial #meditation #spiritual #howtoyoga #legdayworkout #glutestretch #glutes #hipstretch #quadstretch #hamstringstretch #hammies #hamstrings #lizardpose #quads #quaddamn #hipmobility #split
Pics are blurry unfortunately as they are stills from videos but I’m so proud of last nights session! When I first started with my PT maybe 6-8 weeks ago I was squatting with an 8kg kettlebell and I managed 24kg yesterday. I pushed through some hip thrusts that I didn’t think I would manage. I went up to 39kg on the leg press and loads of other increased weights for deadlifts and weighed bar squats etc. Getting there.. this week I have 3 transformation camp classes and 2 PT sessions. The burn hurts and makes me want to give in at times, but I persevere and I’m so excited to see the results 8 weeks from now 💪🏻
HAPPY HUMP DAY!! Goals what are your goals? Mine at the moment is to carry on getting a flatter stomach 🙈 and gain muscle in my legs and glutes! I'm really concentrating on my quads lately I'm training my legs 3 times a week 💪 you need to keep your goals realistic and put the hard work in because we all know hard work pays off 👌😁 also remember that your diet is very important when going to the gym no point in ruining all the hard work at the gym 😬 #gym #selfie #glutes #hamstrings #quads #gymshark #gymsharkwomen #strongnotskinny #motivated #humpday
RESISTANCE CURVE OF AN EXERCISE
The resistance curve indicates how much resistance the weight offers and how much is needed to move the weight. Ideally for training, you want the resistance curve to match the strength curve. However, occasionally this is not the case.
You can change this by using bands or chains. However, you have to place them correctly on your materiaal, otherwise they can be more of a hassle than helpful. This way of training is often used by more advanced strength athletes.
It is important that you know which strength curve your exercise has. That way you can add chains or bands.
#resistancebandsworkout #fitnessroutine #wednesday
Replace fear of failure with excitement of accomplishment and watch how your mentality changes, along with your insight and feelings towards life as a ripple effect☀️
Felt so good this morning, started the day with fasted cardio. As always, a sunny walk up and then around the mount⛰🍃
Chasing that booty and hamstring pump 😜