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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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Categories
Podcast

#DoTheWork Podcast – Episode 4

How To Exercise Smarter

In today’s episode I explain why I believe that resistance training should be at the forefront of your training. I explain the limitations of cardio and also lay out the basics of how to build a good resistance training programme.  I do touch on the benefits of cardio too but this episode is all about looking into why resistance training will give you the results that you dream of. I talk about how there is more to exercise than just burning calories and why actually you shouldn’t even be thinking about burning calories – leave that to your nutrition and overall movement. In today’s MYTH-BUSTING – I quash the idea that you should let a machine tell you how many calories you have burnt!

Should you have any feedback regarding the show or suggestions for topics, please leave a comment below or contact me directly via email – info@dalewallacept.com – Also if you would like a particular question answered via the listener Q&A, please use the same communication channels.

Dale.

Categories
Weight Loss

Weight Loss – The Worst Kept Secrets

Personal Trainer in Preston

I hear it all the time…

“ I wish I could have a body like ‘Insert Name Here’. “

Now, I am talking here about comparisons to ‘normal’ people, people in the gym that others look at and say the above comment. They say it though with no real understanding or appreciation for what that person has done to look that way. Let’s forget genetics and age etc for a second. Here I want to share with you the characteristics and the things that these people do to look the way they do, to have people say things like the comment above about them.

Wanna know how they do it?
Continue reading “Weight Loss – The Worst Kept Secrets”
Categories
Podcast

#DoTheWork Podcast – Episode 3

CHANGE YOUR THOUGHTS TO CHANGE YOUR LIFE

In today’s episode I explain what MINDSET means to me, I define it, I explain to you that the way you think could be the very thing that is holding you back from achieving your goals in both health & fitness and other areas of life.  We look at how to assess and question your thoughts, where they come from and how to use them as energy to create a catalyst for change using a real life example – NOT TO BE MISSED. In today’s MYTH-BUSTING – I quash the idea that you must do lots of ‘ABS’ TO GET ABS! 

Should you have any feedback regarding the show or suggestions for topics, please leave a comment below or contact me directly via email – info@dalewallacept.com – Also if you would like a particular question answered via the listener Q&A, please use the same communication channels.

Dale.

Categories
Podcast

PODCAST LAUNCH – #DoTheWork with Dale Wallace

I am delighted to announce the launch of the #DoTheWork Podcast. This is something I have been putting off for some time. I have used the extra free time we currently have to put this together. The aim of the podcast is to share with you my knowledge and experience I have picked up from my 10 years in the industry delivering thousands of hours of personal training sessions and group exercise classes, helping hundreds of people along the way.

Continue reading “PODCAST LAUNCH – #DoTheWork with Dale Wallace”
Categories
Miscellaneous

HOW TO STAY MOTIVATED DURING LOCK-DOWN

#dothework
#dothework

I’ve had a few suggestions for blogs that are based on the current period in time being locked down. In this blog I will talk about how it is possible to remain motivated whilst being at home, it is possible to continue to lose weight and also keep your sanity.

I will also let you into a little secret as to how those that consistently exercise, well… consistently exercise.

Continue reading “HOW TO STAY MOTIVATED DURING LOCK-DOWN”
Categories
Personal Training Workouts

Leg Press Variation

Categories
Personal Training Workouts

How to Half Press Up

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THE PRESS UP – One of the most well known bodyweight exercises and one of the first we learn as a child. A lot of people cannot do a full press up and there us no shame in regressing. The reason we regress exercises should be to keep good form/technique. The bottom photos show the correct start and finish point for a half press up. Hands should be underneath your shoulders and hips in line with a neutral spine. The top photos show a common technique flaw, in this the hands are too far in front of the shoulders and the hips are too high. If you aren't sure if you have the correct form ask a coach to watch you or record yourself on video and watch it back and compare to my clip. If you have any exercises you would like me to cover this week drop me a DM. #pressup #bodyweight #exercise #gym #puregym #chest #technique #form #humpday #coach #correct #video #regress #personaltraining #personaltrainer #preston

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Categories
Personal Training Workouts

Do Your Heels Raise in a Squat?

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Struggling with your squat? There could be a number of reasons why you struggle for full depth and/or find your heels lifting. One possible reason could be down to poor ankle mobility. Putting a small plate underneath your heel opens the ankle joint. This could improve your squat, if it doesn't then it's likely that there are mobility problems within your hips. Speak to a coach if this tip doesn't help you. Note that doing this creates a little more quad engagement and reduces the movement at the hip slightly. If your goal is to hit your glutes it might be worth starting off with some isolated glute exercises first instead #glutes #bum #squat #quads #technique #tip #friday #fridaytip #workout #legday #heels #gym #puregym #preston #hips #knees #ankle #mobility #personaltraining #gymmotivation #coach

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Categories
Personal Training Workouts

How to Plank Properly

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THE PLANK – Another popular exercise that seems simple to do yet there are still common mistakes. The top shows the ideal position to be in. 3 key points to remember for me are to PUSH YOUR HEELS BACK, SQUEEZE YOUR GLUTES (Your bum cheeks) TOGETHER AND DRAW YOUR BELLY BUTTON IN (Tighten your core). The middle shows the hips out of line, here we aren't activating the core properly – hips are too high. The lower picture shows an excessive lumbar curve, here we have no core activation either and we are straining our lower back – the last thing we want. You should be relatively flat with shoulders and hips in line. This is a great exercise for core stabilisation however please note you will not build washboard abs through it. It is however a good place to start if you need to strengthen your core. A regression here would be to drop the knees to the floor. I will post plank progressions in the coming weeks. If you would like to know any more about core based exercises drop me a DM. #puregym #puregympreston #plank #core #abs #coreworkout #glutes #workout #tip #technique #sunday #advice #strengthen #progress #exercise #stabilise #coreactivation #tva

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