Grundz PT

22/12/2021

Fit Tip #1
Exercise: Goodmornings 🌄
Such a simple exercise BUT if not done properly can cause injury or you won't be hitting the muscles you're desiring. If you're wanting to really get that 🍑 and Hamstrings see below⬇️
STARTING POSITION:
Feet need to be just shy of shoulder width, toes pointing forward. Note quite doing the exercise your knees are part of the movement...more on this further down.
MOVEMENT:
When you bend overas the initial movement, pretend you are peeking over a cliff face...don't put the weight into your heels like you want and feel comfortable doing, put it more forward into the ball of your foot. You should feel a great stretch in your posterior chain. Also puah your knees outward, not so that they are turned out but the actual movement of trying to push them outward will activate your Hamstrings and glutes even further.
𝑅𝐸𝑀𝐸𝑀𝐵𝐸𝑅
*Only go as low as you feel comfortable going* to the point the pull is just aching but not painful and hold for a count of one...this hold is where the actual growth happens so don't rush it✊

THE DRIVE UP:
Pretend you are hip thrusting forward. Like you would in a regular hipthrust or 😏😏 time. You should be feeling the squeeze in your butt on the way up...(my other que although not pretty is like you have just realised you gotta fart and wanna hold it in 🤣)
Remember once again not to over extend forward, you arent pushing past your mid line...if anything you aren't even returning to full standing position, your finish position will be nearly standing but not...this keeps the tension on your glutes 👌

🦌MERRY CHRISTMAS to you all 🦌

07/11/2021

The real reason we get happy about that dress with pockets? Is because they are real! Our jeans and jackets are fake but a dress seems legit for pockets 🤣

05/11/2021

𝗣𝘂𝘀𝗵 𝘂𝗽
No description for these as I dislike them with a passion...almost as much as I hate burpees 🤣

𝐌𝐮𝐬𝐜𝐥𝐞𝐬 𝐰𝐨𝐫𝐤𝐞𝐝:
𝐓𝐫𝐢𝐜𝐞𝐩𝐬
𝐏𝐞𝐜 𝐦𝐚𝐣𝐨𝐫
𝐃𝐞𝐥𝐭𝐨𝐢𝐝𝐬
𝐒𝐞𝐫𝐫𝐚𝐭𝐢𝐨𝐧𝐬 𝐚𝐧𝐭𝐞𝐫𝐢𝐨𝐫(𝐚𝐤𝐚 𝐭𝐡𝐞 𝐬𝐞𝐱𝐲 𝐦𝐮𝐬𝐜𝐥𝐞)
𝐁𝐮𝐭 𝐨𝐯𝐞𝐫 𝐚𝐥𝐥 𝐞𝐯𝐞𝐫𝐲𝐭𝐡𝐢𝐧𝐠

Set up:
Come down to the mat and place your entire body down. Place your hands on either side of your chest and tuck your toes under (as you did in the plank). This is your starting position.
You are going to force the ground away from you pushing through your hands extending your arms until they are straight (but not over extended). Make sure to brace the core...actually the entire body. And then lower back down making sure not to touch the ground but hovering just above the ground for a second and once again push the ground away from you. And repeat for the amount of reps required.
Make sure to keep your Hips neutral, not pointing up making a triangle shape or dipping down.

If the full Push up variation is too difficult you are able to regress it by either going on your knees. If this is still too difficult then you can use the wall and slowly decline to your sofa and so on.

05/11/2021

𝗕𝗲𝗻𝘁 𝗢𝘃𝗲𝗿 𝗗𝗕 𝗥𝗼𝘄
Great for exercise for the back and easy to do for all levels.

𝗠𝘂𝘀𝗰𝗹𝗲𝘀 𝘄𝗼𝗿𝗸𝗲𝗱:
𝗟𝗮𝘁𝗶𝘀𝘀𝗶𝗺𝘂𝘀 𝗗𝗼𝗿𝘀𝗶
𝗧𝗿𝗮𝗽𝗲𝘇𝗶𝘂𝘀
𝗜𝗻𝗳𝗿𝗮𝘀𝗽𝗶𝗻𝗮𝘁𝘂𝘀
𝗧𝗲𝗿𝗲𝘀 𝗺𝗮𝗷𝗼𝗿 𝗮𝗻𝗱 𝗺𝗶𝗻𝗼𝗿
𝗣𝗼𝘀𝘁𝗲𝗿𝗶𝗼𝗿 𝗱𝗲𝗹𝘁𝗼𝗶𝗱
𝗕𝗶𝗰𝗲𝗽𝘀

Set up:
When you set yourself make sure you have a staggered stance for stability. Upper body is bent over parallel to the ground, Place your bracing arm on the bench, making sure not to over extend it(if you're hyper mobile you're more inclined to do this). The DB will be set up directly underneath your shoulder. Not behind or infront as you are going to pull using a hinge effect with your elbow.
When you pick up your Dumbell you will have a neutral grip (palm facing you), making sure your back is straight and neutral, bring the dumbbell upwards towards your waistline.
Focus on pulling the DB using your elbow not your hand as this will engage the back more for you 👌
When you get to the top of the movement (your waist) squeeze your back together as though trying to hold a pencil between your shoulder blades for a second and then lower back down to the fully extended arm and repeat until all reps are done then switch.
*Make sure while you are moving the Dumbell that you are not twisting at the Hips or chest

If you are doing this exercise on a bench you will be placing your knee and hand onto the bench for stability and your opposite foot will be planted on the floor.

05/11/2021

𝗣𝗹𝗮𝗻𝗸 𝗼𝗿 𝗣𝗿𝗼𝗻𝗲 𝗛𝗼𝘃𝗲𝗿
This is a great finisher exercise👌

𝐌𝐮𝐬𝐜𝐥𝐞𝐬 𝐰𝐨𝐫𝐤𝐬:
𝐀𝐛𝐝𝐨𝐦𝐢𝐧𝐚𝐥𝐬(𝐭𝐡𝐞 𝐞𝐧𝐭𝐢𝐫𝐞 𝐜𝐨𝐫𝐞)
𝐃𝐞𝐥𝐭𝐨𝐢𝐝𝐬(𝐬𝐡𝐨𝐮𝐥𝐝𝐞𝐫𝐬)
𝐖𝐢𝐭𝐡 𝐂𝐚𝐥𝐯𝐞𝐬, 𝐂𝐨𝐫𝐞 𝐚𝐧𝐝 𝐆𝐥𝐮𝐭𝐞𝐬 𝐚𝐬 𝐬𝐞𝐜𝐨𝐧𝐝𝐚𝐫𝐲 𝐦𝐮𝐬𝐜𝐥𝐞𝐬

Set up:
Come down onto the mat. You are going to set yourself up with your elbows parallel to your shoulders.
When you're ready you're going to come up onto your toes engaging your core and Shoulders. Your toes will be tucked under, either together or slightly apart for stability.
Make sure that your Hips are not pointed upwards or dipping toward the floor as this will put too much pressure on your lower back or remove the tension from the core.
Keep your head and back neutral(like you've got a broom stick running along your entire posterior chain. So from your head all the way to your toes)
Ideally you hold this for between 30-60seconds.
💦If this is too difficult or too much you are able to do it on your knees instead of your toes.

04/11/2021

Don't for one second believe that its a % game. If you come with that attitude then you will only 70% win. We cant only 70% win at our goals. We put in 100% to everything. Our diet needs to be 100% and if it isn't then guess what? YOUR'E HUMAN!!! If you only put in 30% into your exercise and want results fast then you will be sorely mistaken and let down. You need to decide to put all of what you have into your life.

04/11/2021

Deadlifts would have to be one of my absolute Favourite exercises to do. There are so many different versions and all of them are killer for your posterior chain 🍑

This was me testing my 1 RM a while back. I wanted to see what I could do so you'll see my form starts great...nice and straight back, no bending in the lower lumber and good drive through my feet and not overextending my Hips forward.
Once I start to fatigue and get to the heavier range(I think it was about 1.5 x my body weight) that final rep you can see my back round slightly to help get the weight up. This is not ideal and not an always thing. But it's to be expected slightly when pushing(or Pulling) alot of weight.

04/11/2021

I thought this Article was pretty helpful. If you are suffering from Upper Back pain from sitting at the desk too long or just stiff.

By Catherine Etty-Leal Physiotherapist at Life Ready Physio + Pilates Camberwell Stiff and sore from […]

03/11/2021

𝘽𝙊𝘿𝙔 𝙒𝙀𝙄𝙂𝙃𝙏 𝙎𝙌𝙐𝘼𝙏
This is an exercise that is over thought but taught so often.

𝗠𝘂𝘀𝗰𝗹𝗲𝘀 𝘄𝗼𝗿𝗸𝗲𝗱:
𝗤𝘂𝗮𝗱𝗿𝗶𝗰𝗲𝗽𝘀
𝗚𝗹𝘂𝘁𝗲𝘀
𝗖𝗼𝗿𝗲 𝗮𝗻𝗱
𝗖𝗮𝗹𝘃𝗲𝘀

Set up:
Make sure your feet are shoulders width apart facing forward. I will say that depending on your femur placement in your Hips, feet forward may feel uncomfortable so go with what feels most stable for you. Keep your back nice and straight, imagine you've got a broom running all the way down your spine and against your head. This will make sure you're keeping good form throughout your exercise.
When you come down make sure your Hips are not rounding at the bottom to get more depth, depth is not the goal...good muscle activation is and if that means only going half way then only go half way 🤘 I can explain why in another video if you'd like as this is part of what I do as Remedial massage too 👌
Pause for a second at the bottom of your squat and push up through your heels.
At the top of your squat make sure not to over extend your Hips forward to "contract" your glutes. As this will lead to poor form and injury. Keep it nice and neutral throughout your exercise. And there you have it, your basic Body weight squat