Butterfly Hip Thrusters: Glute Activation

Butterfly Hip Thrusters: Glute Activation

WHAT IS GLUTE ACTIVATION?

Glute activation is a process that encourages an exertion of force from the gluteus muscle group that is strong enough to dominate lower body movements as opposed to other muscles, such as the quadriceps, or lower back. If your glutes are firing off properly then you can improve mobility & posture, eliminate migraines, lower & upper back pain, improve eye sight, speed, strength, agility, as well as many other things.

HOW DO I KNOW IF MY GLUTES ARE ACTIVATED?

I recommend taking part in this mobility screening to find out exactly what is going on for sure: https://immortal-training.com

WHO SHOULD USE THIS EXERCISE?

I highly recommend this exercise whether you are male, female, young, or old!

The focus is on gluteus medius, which is responsible for abducting the leg while rotating the femur outwards (i.e. – pulling the leg away from the body). This will help stabilise the hips and knees during big movements such as squats and dead lifts.

One of the main benefits is that the muscles in the hip flexor and adductor areas (in the groin area and inner thighs) will be stretched while the glutes tighten, which will help realign the pelvis into a more ideal position. If bootybuilding is what you are in need of then this move is a necessity!

I have used this exercise on clients for years and, along with a few other movements, have seen it turn flat bums into perky, round ones.

😁

 

Box Squats: How to Advance

Box Squats: How to Advance

The video below explains how to correctly perform and advance the box squat, so that you can eventually squat with perfect form.

WHO SHOULD USE THIS EXERCISE?

Beginners who lack the ideal bio-mechanics for squatting ass-to-the-grass. This could be down to poor glute activation, tight hip flexors, tight hamstrings, bad posture, other issues, or a combination of several factors. To find out more about your overall bio-mechanics you should take part in this mobility test first: https://immortal-training.com/overhead-squat-test/

HOW DO BOX SQUATS WORK?

Box Squats will enable you to slowly increase your squat depth over time without a high risk of injury. The movement can also trick the brain into aligning the pelvis and lumbar into the correct position during your descent. Something about having a target to aim your posterior towards makes this possible. Over time your neurological motor map will change. Thus retraining not only your body, but also your mind, to squat safely and correctly.

HOW TO PERFORM

Main Muscles: Gluteus Maximus, Hamstrings, Quadriceps

Key Points:

  • Keep your chest up, back straight & ass out
  • Hold a stick on the back of your shoulders
  • Stand with feet just outside of shoulder width, toes slightly pointed out
  • Squat down to the box, sit back slightly and drive yourself back up through the heels

 

Home Workout for Legs & Back – Train Along!

Home Workout for Legs & Back – Train Along!

This home workout for legs and back is based on High Intensity Interval Training in order to maximize fat burning and muscle gain potential, as much as possible within a short space of time.

Watch the video below to train along with me!

SHOULD I WARM-UP BEFORE TRAINING?

Go here for my suggested warm-ups: https://youtu.be/JFdvISOXmY4

WHAT WILL I NEED?

  • 2 resistance bands (preferably light and medium/heavy)
  • 1 old pair of sweat pants
  • stop watch

Let’s get started!

HIIT 1:

  • Resistance Band Dead Lift
  • 1 min interval
  • 1 min rest
  • 3 sets

 

HIIT 2:

  • Stand-in-the-Band Squat
  • 1 min interval
  • 1 min rest
  • 3 sets

 

HIIT 3:

  • Single Leg Resistance Band Dead Lift
  • 30 second interval on each leg
  • 1 min rest
  • 3 sets

 

HIIT 4:

  • Resistance Band Pull Down
  • 45 second interval
  • Jump Squats
  • 45 second interal
  • 1 min rest
  • 5 sets

 

 

Home Workout for Legs Using Plyometrics with Kettle Bells or Dumbbells

Home Workout for Legs Using Plyometrics with Kettle Bells or Dumbbells

WHAT IS PLYOMETRICS?

Plyometrics involves the training of the muscles in a way as to exert maximum force with the objective of increasing power. In physics terms, power = strength x time/distance, but in order to simplify the meaning, power is the combination of speed and strength. Jumping is a form of plyometrics exercise and that’s what we are going to focus on in this workout.

I won’t bore you myself, but if you would like to learn more about the science of plyometrics/power training then check out this article: https://www.brianmac.co.uk/plymo.htm

For now, let’s just stick to the agenda, which is a hardcore home workout for legs using plyometrics with kettle bells, or dumbbells.

WHAT EQUIPMENT WILL I NEED?

  • 1 or 2 kettle bells or dumbbells of a reasonable weight

 

SHOULD I WARM-UP FIRST?

Go here for my recommended warm-ups: https://youtu.be/JFdvISOXmY4

LET’S GET IT!

SUPER SET 1:

  • Double Racked Squats – 8-12 reps
  • Jump Squats – 8-12 reps
  • 1-2 min rest
  • 3-5 sets/rounds

SUPER SET 2:

  • Double or Single Swings – 8-12 reps
  • Jumping Sumo Squat 8-12 reps
  • 1-2 min rest
  • 3-5 sets/rounds

BURNOUT:

  • Jump Squat Matrix – 4-5 reps
  • 3-5 sets/rounds
  • 1 min rest

 

GOOD LUCK!

 

Home Workout for Legs & Back (Using 1 Kettle Bell or Dumbbell)

Home Workout for Legs & Back (Using 1 Kettle Bell or Dumbbell)

This home workout for legs & back requires only a single kettle bell or dumbbell. I’m gonna show you how to get maximum results with minimal equipment!

For women, if you are a beginner, I recommend using no more than 8kg/17lbs for this routine. For some, 6kg/13lbs will be enough, but if you are more advanced you will need a kettle or dumbbell that weighs at least 10kg/22lbs. For the guys, 10kg/22lbs-12kg/26lbs should work well for beginners, and 16kg/35lbs+ for the veterans. If you are short on weight then don’t worry. All you need to do is add more reps to these sets, or take away a few reps if the weight is too heavy. I’ll leave it up to you to decide!

SHOULD I WARM-UP BEFORE TRAINING?

Go here for my recommended stretches and warm-ups: https://youtu.be/JFdvISOXmY4

LET’S GET STARTED!

Watch the video below if you would like me to take you through the whole workout.

CIRCUIT 1:

  • Single Arm Bulgarian Squat – 8-12 reps on each
  • Single Leg & Arm Dead Lift – 8-12 reps on each
  • Single Leg & Arm Side Split Squat – 8-12 reps on each
  • 1-2 mins rest
  • 3-5 sets

CIRCUIT 2:

  • Single Leg & Arm Cleans – 8-10 reps on each
  • Racked Single Arm Box Step-Up – 8-12 reps on each
  • Bent OVer Single Arm Row – 10-20 reps on each
  • 1-2 mins rest
  • 3-5 sets

CIRCUIT 3:

  • Single Arm Overhead Tetris Lunges – 5-6 reps on each
  • Swinging Jump Squats – maximum reps
  • 1-2 mins rest
  • 3-5 sets

GOOD LUCK!

 

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