JC-PersonalTraining

Little abi smashing the gym up today!
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Lots of supersetting to overload the legs with a prime emphasis on the 3 glute muscles (maximus, minimus, medius)👍
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The mini bands are used to activate the medius and minimus muscles of the posterior chain when the leg is abducted at the hip. This helps with hip stability for squats and everyday life and ensures that these muscles are not neglected throughout the session!✔️
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Today’s session consisted of:
A1: goblet squat variation
A2: box squats - quick rep out (superset⬆️)
B1: hip thrusters with 2s isometric contraction. 2s eccentric
B2: hip thrust with abduction isometric hold for 2s (superset⬆️)
C1: lunges
C2: monster walks (superset⬆️)👌
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Great session well done to abi for getting through that today👏👏

Practising my lifts for my uni exam coming up, getting there nicely. Today I did give into my ego and pushed the boat out a little more, even though I don’t train these lifts I prefer strength training👌
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First video is 75kg 2nd is 80 bit sloppy missed the triple extension in the 80kg lift and my knee did travel past my foot on the Jerk as well as catching it goes I caught it with my hand😅. Last lift was 60kg. Should have also bent my back leg a slightly bit more but in the videos but that’s what happens when you sacrifice quality for quantity🤔
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Good to film all lifts though however, especially the heavier ones so you can analyse what you need to improve on!💪 -
My struggle is that I’m not the fastest (yet) so I struggle to get under the bar quickly. Probably had 5/10kg more In me but my technique would have gone to s**t. Not bad overall perfect form up to the 3 rep Max’s need to build on this!👌🙌

My sister working very hard during her fully body workout with me yesterday!!!💪💪 well done sam,keep up all this hardwork 👌

for coaching prices and current deals through January please contact me on 07967331811 for an enquiry/consultation

Great legs & back session today with ! So proud of this girl wanting to hit gym again hard and owning her workouts again!💪
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Couple of snippets for you to enjoy of abi smashing her way towards her goals!💪👊

Today I worked on back, done some HIIT, with some upper body plyo’s & lower body. I also practiced my drop jump sequence which is part of my plyometric exam this month👊
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Couple of points🏋️‍♂️
1.Regress the exercise and use a small box to practice if your a noob like me✅
2.bring one foot to the ground (preferably weaker foot)✅
3.Dorsiflex this foot as you take it to the ground.✅
4.As this foot makes contact with the ground the other foot meets it and they touch the ground simultaneously✅
5.land on the balls of your feet (this allows the Achilles tendon to shorten and conserve energy like a spring)✅
6.jump onto the box and land on the balls of your feet.✅
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People believe (and so did I) that plyometrics is jumping onto a box with no real thought on biomechanics. This is wrong❌
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Plyometrics is about being able to absorb force and create force, whilst utilising the stretch shortening cycle of the muscles/tendons as efficiently as possible✅
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However, I did over dorsiflex and took to long to take off which is bad. Alas, it is Good to sometimes film and give yourself some constructive criticism for everyone to see, this is how we improve👊 -
Lastly try & use this technique when jumping, it may help increase your jump height but you need to be able to absorb force first so take away the blue box and practice landing on the balls of your feet💪 it’s harder then it looks👀

Great shoulder session with the beast today🏋️‍♂️ bad video quality apologies
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Couple of small snippets here nothing much however, the first two exercises were supersets. I highly recommend trying this little combo👍
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Today’s session consisted of:
5 mins of foam rolling tight muscle groups
Shoulder mobility work
Main session:
1.Arnold press - 24/28kg (light)
2.kettlebell combination as shown.(Compound exercise superset with ➡️ power exercise) 20/24kg kettlebells (heavy)
3.Dumbbell laterals
4.Kettlebell swings
5.Upright row (2s isometric hold)
5.Cable extension (superset with above)
6.Dumbbell Side raise
7.Clean & Jerk (practice)
8.Barbell sn**ch (practice) 🏋️‍♂️🏋️‍♂️🏋️‍♂️
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Overall great session, went quite light today and tried to chase the pump as a pose to the ego. Body needed it I think as it’s been giving me bad feedback through pain😞👎
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For one to one enquiries on personal training sessions please contact me on 07967331811 / [email protected]👊🏋️‍♂️

Today was a great leg day session considering I was so tired💪👀
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Today’s session consisted of:
1.Snatches
2.Clean & jerk
3.kettlebell sn**ches
4.plyo jumps
5. Kettlebell strict legs
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Remember to change your routine once in a while so your body doesn’t get used to it! This will create a new stimulus for the muscles being worked and help to increase muscle mass💪
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Please contact me for personal training 1 to 1’s 👊

Louise killing it compilation!!! -
Compilation of some of Louise’s training sessions. Incorporating lots of different exercises you might find in everyday life to get her moving! Thanks For the app🙌
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In our sessions, We focus on increasing the heart rate by the speed of the exercise (with good technique) eg HIIT. In return this burns calories due to the body having to work harder to sustain speed & power-output. Also the heart stays elevated during acute rest periods, so you burn during your rest!🏋️‍♂️
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Also Studies have shown that HIIT training increases your metabolic rate for up to 48 hours after your workout, which helps encourage fat loss with a varied diet!💪👌 -
Get in touch for one to one personal training using backed up science👊
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Well done louise Holmes👏

Finally got to some heavy squats in today below parallel and parallel (1x4-180kg) as my back wasn’t playing up, which has really set me back over the last year😒. I believe in my mind and physical ability for my body to produce a lot of force, I would have surpassed the 200kg mark if it wasn’t for my severe lower back issues
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However as a fitness professional you have to step back and assess the situation and look at the positives of your training. No pain today which was such a result, due to my continuous mobility work and proper RAMP warmups. This has ultimately has allowed me to get back up to my 180kg squats again for reps. Felt as if I could have got 5/6 on 180 at a push, but I conserved my energy with a mix of being scared and got some more heavy sets in💪🙌
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Warmup:
1. 5 mins cycling
2. 8 step over knee cycles on each leg
3. A further 10 mins of mobility work for my back/legs
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Strength work:
1. Back squats (1x15-60kg, 1x10-100, 1x2-120, 1x2-140, 1x2-150, 1x2-160, 1x6-170, 1x4-180, 1x10-60.)
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Accessory work:
1. Dumbbell SLDL - 4x12
2. Dumbbell leg curl- 4x10 (superset with ⬆️)
3. Seated calf raises - 4x15/20
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Overall great session with chris (who can now squat double his BW easy) and great to be playing around with some heavier weights again. Last heavy session I only hit 165 for 3 so good progress! contact me if you want to get strong or Improve yourself!👌
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Also shoutout to Colin for filming and chris for the spot💪🙌

Getting the reps in on 140kg today. I only really go parallel due to my right hand lower back pain, but good lifting today nonetheless💪

First ever time coaching through the deadlift to help improve the strength & hypertrophy in his legs, Well done rob great effort and awesome technique!💪💪

Slow motion sn**ch from strength & conditioning today at Uni🏋️‍♀️🏋️‍♀️

My clean and jerk in strength & conditioning at uni today 🏋️‍♀️🏋️‍♀️

Back at uni today going through the sn**ch which is an Olympic lift. Bit rusty but back at it again, still got that mobility to which is nice, need to keep the bar slightly closer to me, as the bar hits the hip and leaves it I need to shrug more to, this creates a pull making it easier to lock out!🏋️‍♀️💪

Book in now one of my great hard working clients using my brand new battle ropes as part of her home visits!💪💪
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Got a agility/speed ladder on the way with some new heavier slam balls!
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Contact me on 07967331811 for further detail!

My setup this morning for the HIIT class I sometimes take on a Wednesday morning 💪 boom!
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13 exercises/ stations, 12/13 people, 30 min class.
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Contact me for 1 to 1 training privately on - 07967331811 for further details🏋️‍♀️👊

One of my clients Terry came to me to build some mass/strength and get some general tips to help his training as he only does a range of supplementary exercises in his routines🏋️‍♀️
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Had a few sessions with terry now and I have implemented some big compound lifting into his workouts , including my favourite the big squat alongside the bench press, rows, the list goes on👊
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We tried the deadlift for the first time the other day and with my solid coaching points and scrutiny on technique my client performed the conventional deadlift very well! Check that for his last set of the day👊 Big Well done to Terry!💥
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DM me on here/ Instagram or message my phone on 07967331811 for prices on coaching/personal training and receive £5 off your first session with me!🏋️‍♀️

For somone who hasn't ever back squatted before this form was very impressive loved coaching lee through it!💪
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Tips: 1. bar chest height this allows you to unrack the weight and open your hip flexors so you don't tip toe to get the bar off!
2. Head forward = spine alignment
3. Core tight brace through the movement
4. Legs just wider then shoulder width placing emphasis on glutes with abduction
5. Chest up for spine alignment, cup the bar with the retracted shoulders
6. Feet 11-1 like a clock
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Very happy with lee's squat, first time was very good!
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For personal training contact me on 07967331811, DM me or email on [email protected]👊💪

Home visits available with weights and equipment for your goals and needs. Also still offering a few deals!🏋️‍♀️