Exercises to Improve Posture

Exercises to Improve Posture

 

Yes, my pants are saggin’, but if you can look past that (lol) this is a really good circuit for rear shoulders/upper back. The emphasis is on posture.

When performing the kick backs your palms should be facing backwards throughout and you should be lifting your entire chest off of the bench while squeezing your shoulder blades in towards your spine. Elbows should be slightly bent, but stiff and not contributing to the movement in any way.

Go straight into lying reverse flyes. Turning your thumbs out as you raise will cause your shoulder to externally rotate. This will force the inferior angle (bottom corner) of the scapulae down – great for stabilisation. 👍🏾

The last move is what I like to call a prone shrug. Focus on squeezing the shoulder blades together while lifting your chest off of the bench. You should feel it in rhomboids.

✌🏾
Tay

Bootybuilding – How to Build Amazing Glutes – Glute Activation 1/4 (Squat Test)

Bootybuilding – How to Build Amazing Glutes – Glute Activation 1/4 (Squat Test)

 

Bootybuilding – Glute Activation 1/4 (Squat Test)

Poor genetics is not the major cause of a “flat bottom”. It is MOSTLY (believe it, or not) the result of an unfavorable position of the pelvis and spine. I have yet to find a human being that hasn’t been crippled by an irreversible accident that has not been capable of building a nice, round ass.

The above video will quickly take you through a squat test, so that you can find out if your glutes are working properly and to get you on your way to building a nice bum.

Please note that we are using the squat test to observe the glutes – not to perfect your squat. Issues such as dorsiflexion, length of the bones in the lower body, etc. are not being taken into account here. However I will say that strengthening glutes fixes most problems with squats across the board. The only objective here is only to observe the gluteus muscle group.

Quick Breakdown About the Anatomy of the Gluteus Muscles:

If you don’t use your glutes on a regular basis then they are likely to be asleep. If you sit down for most of the day this is more than likely to be the case.

Nonactivated glutes can cause hip & knee problems, foot problems, upper & lower back pain, migraines, kyphosis, misalignment of the pelvis, a “flat bottom,” etc., so don’t think of this as something that is only for people that train. If you have any of the aforementioned problems it is probably because you DON’T train.

If you DO train and have wondered why you can’t squat properly then sorting your glutes out will improve everything from squats to bench presses, so it is definitely worth some attention!

What to do Next!

Once you have an idea of which gluteus muscles are causing a problem for you by viewing the video above, you will know whether to go.

STEP 2 – GLUTEUS MEDIUS:

http://immortal-training.com/bootybuilding-glutes-activation-2/

 

 

STEP 3 – DOMINANT QUADS:

 

http://immortal-training.com/bootybuilding-glutes-activation-34/

 

 

STEP 4 – DOMINANT LOWER BACK:

Coming soon!

✌🏾
Tay Gabbidon
Personal Trainer & Nutrition Therapist
Oxford, England

Bootybuilding – How to Build an Amazing Glutes – Glutes Activation 3/4 (Dominant Quads)

Bootybuilding – How to Build an Amazing Glutes – Glutes Activation 3/4 (Dominant Quads)

 

Bootybuilding – Glutes Activation 3/4 (Dominant Quads)

Looking to put some “junk in your trunk”, or blast past your personal best in squats? You’ve come to the right place!

HOWEVER YOU SHOULD WATCH THE VIDEO BELOW BEFORE KNOWING IF THE ONE ABOVE IS RIGHT FOR YOU!

Poor genetics is not the major cause of a “flat bottom”. It is MOSTLY (believe it, or not) the result of an unfavorable position of the pelvis and spine. I have yet to find a human being that hasn’t been crippled by an irreversible accident that has not been capable of building a nice, round ass.

Please refer to my previous video where we use a simple squat test in order to observe the glutes:

Glutes Activation Test (Bootybuilding)

If dominant quadriceps is a problem for you then this will give you a push in the right direction.

Just to reiterate my previous post…

If you don’t use your glutes on a regular basis then they are likely to be asleep. If you sit down for most of the day this is more than likely to be the case.

Nonactivated glutes can cause hip & knee problems, foot problems, upper & lower back pain, migraines, kyphosis, misalignment of the pelvis, a “flat bottom,” etc., so don’t think of this as something that is only for people that train. If you have any of the aforementioned problems it is probably because you DON’T train.

If you DO train and have wondered why you can’t squat properly then sorting your glutes out will improve everything from squats to bench presses, so it is definitely worth some attention!

If you have any further questions feel free to comment, or inbox me for more confidentiality, and I’ll do my best to answer them!

✌🏾
Tay Gabbidon
Personal Trainer & Nutrition Therapist
Oxford, England

Push-Pull Resistance Band Exercise

Push-Pull Resistance Band Exercise

Resistance Band Super Set Exercise

This is something that I like to hit up at the end of my chest and back routine after my pecs and lats are past exhaustion and full of blood.

When performing the press-up/push-up, be sure that the band is wrapped around the back of your shoulders and triceps. Keep you back straight and core tight. The benefit of using the kettle bells means that you can go deeper which will stretch the chest muscles, forcing them to work more than the triceps at the bottom of the movement. The band works to create more resistance the further it is stretched, so you will it working more as you press yourself back up.

When rowing, the band will be assisting the movement. Because of this you can go extra heavy with the kettle bells, but you MUST be sure to go super slow on the descent. Keep your lower back arched, chest high, posture just above a 90° angle, and row towards your waist.

Perform once per week, shifting the weight and rep range at least every two weeks, and you will be sure to pack on some serious mass!

Guarunteed! 👌🏾

Tayvis Gabbidon