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Personal Training Workouts

Press Up Grip Variation

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Personal Training Workouts

The Kettlebell Swing

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THE KETTLEBELL SWING – The aim of this exercise is to target the posterior kinetic chain AKA the back of the body. Key takeaways here – This is a hip hinge movement which means the hips/backside should move behind the midline of the body. There should be only a little bend at the knee. When the KB drops between your legs, keep your head and chest up and thrust your hips forward hard to generate the power to drive the KB up at least parallel to the floor. There should be very little to zero use of your arms to generate the power required. You must also keep your core nice and tight throughout to ensure your back remains straight. You should not feel this exercise in your lower back. Most gym users struggling with using their glutes effectively so chances are you need to do some glute isolation work if you struggle with this. Your back is not to be messed with so instead of getting it wrong and risking injury why not speak to a coach to help you move more effectively? #kettlebell #kettlebellswing #glutes #coach #back #exercise #puregym #preston #workouttips #thursday #workout #tips #hips #itsallinthehips

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Personal Training Workouts

Assisted Pull Ups

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A desirable look on your body for a lot of people is the wide/v shaped upper back. To engage these muscles you need to incorporate some vertical pulls into your training. One example of this is the assisted pull up. This is a regression of the popular pull up. This is the only machine in the gym where a heavier weight makes the exercise easier. The weight you select is the amount you will be 'assisted by' e.g. a 90kg male opting for 50kg means he is pulling 40kg rather than his whole bodyweight. Key takeaways for this exercise. Grip shoulder width or wider, keep your body in line underneath the bar, keep tension throughout in your shoulder blades. As you pull up, keep your chest high, imagine you are trying to pull your chest line up toward the bar. At the top of the movement you are looking for thoracic extension which means your upper back should be nice and flat with shoulders blades squeezed down and back (into your back pockets). The thoracic extension helps fully engage your lats (for the v) while putting tension through your mid traps and rhomboids which aids for good posture. While you lower down keep the tempo slow whilst keeping the tension through your shoulder blades and core #backday #pullups #backattack #lats #shoulderstability #exercise #tip #workout #saturday #preston #puregym #thoracic #squeeze #muscle #verticalpull #personaltraining #personaltrainer #onlinecoaching

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Personal Training Workouts

Abs Circuit Workout

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Personal Training Workouts

The Cable Chest Fly

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The cable chest fly has to be one of my favourites. Why? ○ Fantastic squeeze in the concentric phase (arms coming in) ○ Constant tension from the cables ○ Use of the cable for a good stretch/range of motion ○ Safer than dumbbells ○ You can vary the angle ○ You don't need a spotter ○ Easy to vary tempo I could go on…. ○ Make sure you get a good stretch then when contracting, focus on squeezing the chest by bringing the elbows and then the little fingers closer together, keep a constant slight bend in your elbow #technique #chest #fly #chestfly #workout #gym #chestday #pump #weights #exercise #cablechestfly #motivation #squeeze #preston #puregym #puregympreston #personaltraining #personaltrainer #muscle

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Personal Training Workouts

The Cable Reverse Fly

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The Cable Reverse Fly • I'm a huge fan of cables for a lot of reasons, one of them being that you have constant tension on the muscles being worked. • This exercise targets the muscles on the back of the shoulders (rear delts). It also hits the mid traps and rhomboids too. • It's a great exercise for people who spend a lot of time sat down or at a desk (internally rotated) to help improve posture. • Ladies don't worry this is great for you too because improved back muscles means your chest is going to appear higher! • Take all clips and attachments off the cables, set it to shoulder height and focus on pulling from your elbows. • Keep the same slight bend in your elbow right the way through and squeeze as far back as you can. • Give them a go and let me know how you get on… #exercise #cables #squeeze #posture #sundaytip #reardelts #muscles #weighttraining #workout #exercisetip #workouttip #preston #puregym #puregympreston #gym

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Personal Training Workouts

How to Ball Slam Properly!

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The ball slam will be seen in most circuits, boot camps, PT sessions every day in every gym. It's a brilliant multi joint movement and it's great to get the heart rate up high. The video shows a couple of examples of how not to ball slam, this really is one of those exercises where you get out what you put in. I can help and coach technique and I can accept poor mobility etc But as a trainer/coach I cannot accept lack of effort and I can't physically make you do it. You have to want to. The first couple of examples are common, to either slam from chest height or to just drop the ball at full height without any real power/force generated. The second 2 examples are what ball slams should look like. There is effort, intensity and power in what I am trying to do. Remember turning up to your class, PT session or whatever it might be is brilliant but you also have to remember to turn up with energy and enthusiasm too! Even when you don't want to. As you can hopefully realise by now there is more to this post than ball slams… If you half arse a ball slam, it's likely you aren't fully invested into the rest of the stuff that contributes. Results don't just come from attending a class or paying a PT, they come when you turn up and give it everything. If you do that whilst being coached effectively and get it right at home too then you will undoubtedly get results… If you turn up half arsed… Well it's obvious what happens then… If you need help with any of the above then consider my INVEST IN YOU programme. I have just 2 spaces left… If you have the effort and enthusiasm but don't have the method, I can help you… DM me for more info. #ballslams #power #force #investinyou #results #goals #effort #energy #enthusiasm #personaltraining #class #exercise #workout #hiit #gym #puregym #preston #puregym #bootcamp #circuit

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Personal Training Workouts

Battle Ropes – Top 10 Exercises

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Personal Training Workouts

Home Workout

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Personal Training Workouts

HOME WORKOUT – FREE SIGN-UP

Personal Trainer
Personal Trainer

With everything that is going on in the world right now, I know exercise for some is difficult. I know that some of you are in isolation, some are simply avoiding the gym and that is understandable, some are still attending but now lost because classes has been cancelled. I want to do my bit to give back to the community. I want to do my job and positively contribute to peoples health & fitness when they need it the most. Therefore I will be offering 2 x FREE Live Workouts per week until further notice. These workouts will be available for you to complete multiple times and even if you cannot make the live time, you will be able to complete at your leisure, no equipment or investment will be required. You will just need to have Facebook and a screen that you can see the workouts from e.g. an ipad, laptop or even better a smart TV.

Without further ado, to sign up click here and I will be in touch.

Let me add, if you are already working with me as a client you DO NOT need to sign up via this link.

I look forward to working with you.

Stay healthy, stay fit, stay positive.

Dale.