Category: Personal Training Workouts

Personal training workouts by Dale Wallace PT

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Personal Training Workouts

Home Workout – Upper Body

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???? BACK ATTACK ???? It is pretty tough to effectively target the upper back whilst at home, especially doing bodyweight exercises. Here's 2 fantastic exercises using resistance bands you can do to help hit those lats! Having developed lats helps both males and females by giving the illusion of a smaller waist. So we don't wanna neglect them! ✅ Simply hook your band around something heavy at a low level e.g. sofa, coffee table or a bed – be sure to test it first ???? 1. SEATED ROW Keep the chest up and imagine you are trying to pull with your elbows and squeeze the shoulder blades down and back 2. BENT OVER ROW Maintain a neutral spine (bum out, chest up) in the hip hinge and execute using the same teaching points as above ???????? BONUS EXERCISES ???????? WE ALL LOVE A BICEP PUMP ???? 3. LYING BICEP CURL ???? Keep your elbows in contact with the floor and squeeze hard for a good contraction 4. STANDING BICEP CURL ???? Stand tall, pin your elbows into your ribs and again squeeze hard Enjoy ???????????? #weighttraining #homeworkout #backattack #lats #upperback #workout #exercise #resistancebands #stayhome #biceps #armpump

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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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Personal Training Workouts

Leg Press Variation

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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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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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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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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