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In an ideal world, everyone would have a personal trainer for every session. At Fit Performance we strive to give our clients independence and confidence, but there is always that little something that a qualified, experienced coach could contribute. The reasons people come to us for private sessions include: • Knowledge and Programme Design •…

Steph hitting some strength work

Jon had his first session learning to snatch today and I pleasantly surprised with how well he picked it up considering weightlifting is completely new to him! Here he is snatching 45kg and 50kg Well done mate

A brief update of members’ progress over the months of April/May. This was a busy time, with preparation for the powerlifting events in June and people getting into their summer shapes…plus a few others grinding and making progress! Well done to everyone featured!

**Y T Raises** This exercise is great for those of you looking to improve your posture. It also serves as a warm up for the bench press as keeping your shoulders pinned back is important for proper benching. By working on scapular retraction, Y T raises help to stabilise the shoulders. This can help for…

LANDMINE EXERCISES The landmine setup is useful for a variety of standing exercises allowing you to produce horizontal and rotational forces, as opposed to just vertical forces. These are particularly useful for sports involving throwing, striking, or acceleration. These exercises are not so gimmicky as to prevent you from utilising moderate loads and/or high speeds,…

Hotel Holiday Workout Yes… That is my super cool Buffalo Bill Disney hat!! No…. This isn’t my interpretation of the YMCA video!! We all go on holiday from time to time, and we all love to use it as an excuse for eating bad food and doing zero exercise! Now don’t get me wrong, it’s…

Paused Squats A simple but super effective way to improve your squat! Taking your regular squat set up, squat down until you’re just below parallel (powerlifting depth) or until your glutes and hamstrings touch your calves (weightlifting depth). From there, pause anywhere from 1-7 seconds and then forcefully push the floor down and stand up…

The Glute Bridge Arguably the best glute exercise ever! Here’s a simple 3 stage progression to hit your glutes hard Any questions then do not hesitate to ask. Like the video and give it a share if you know someone with weak glutes!

Eccentric reps to bust through a plateau, help add strength and control to a movement, as well as potentially add size… But be prepared to be sore!

Using the glutes effectively when performing a Romanian Deadlift is very important if trying to get the most bang for your buck with overall strength development. Here’s a video to show you how to push your hips through at the top of the movement and maximise glute and hamstring involvement

A video showing multiple exercises that can be performed to activate and work the glute muscles

How to stretch your chest, accompany this with the bicep and trap stretch video

How to stretch your biceps

Forced reps: a method that requires a spotter to help assist past the point of failure. Here is Perdita performing 1 rep at 45kg on her own, I then assist her to push out another 4 reps. Try using forced reps on one of your exercises once or twice a month to push through a…

120kg at 84kg bodyweight

Enjoying the sun and picking on people

Adam takes some weight for a walk and flips a tyre, Josh builds some jerk boxes, I fail 106kg snatch but hit a PB 126kg clean and jerk and Annabel performs 90kg squats for 10 sets of 3

A quick tip showing an exercise to strengthen weak glutes and help with knee adduction

An interview with Gianni Frankis and Julz Adeniran (Hurdles athletes) with a funny twist. Much of this footage had to be cut as I just couldn’t keep a straight face so apologies but hopefully you will enjoy a more light hearted approach towards the interview

Annabel demonstrates a few exercises to help target glutes and hamstrings…ideal for the ladies wanting to shape up their behind!

An overview of my workout today. Music makes the workout seem powerful!

Following on from my video on training variables I discuss advanced principles: – Forced Reps – Rest/Pause – Eccentric – Supersets – Drop Sets – Pre-Exhaustion – Partial Reps – Isometrics

Discussing the training variables for -Power -Strength -Hypertrophy -Endurance

A brief video explaining common knee pains during a squat and how to resolve this including anterior, medial and lateral knee pain.

This video addresses some of the most commonly seen squat issues including: – Forward lean of the torso – Knee valgus – Hips shooting back – Bar path trajectory

A short kettlebell workout with maximum effectiveness. Workout is as follows: 25 V Sits 50 Snatches (25 right, 25 left) 25 Push Ups 50 Swings 50 Burpees 50 Clean and Press (25 right, 25 left) 50 Mountain Climbers

A great day at Brentwood Barbell with many of the lifters from Fit Performance Gym attempting their first powerlifting competition. A very big well done as most of them achieved personal bests and are very enthusiastic to lift again soon!

© 2015 Fit Performance

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