SG Personal Training

SG Personal Training One-to-one/Small group training|
Bespoke Programs | Boxing | HIIT| Strength
Spencer Byron Hotel Gym-Takapuna
Beginner-Advance
Joint Pain Specialist

KEEP IT TIGHT!A perfect kettlebell front rack position is vital for effective KB training. It is an active position whi...
02/12/2021

KEEP IT TIGHT!

A perfect kettlebell front rack position is vital for effective KB training. It is an active position which requires your glutes, core, and lats to be switched on.

The checklist:
1. Elbow tight to the body.🤌

2. Forearm vertical or slightly towards the midline of the body.⬆️

2. Shoulder retracted and depressed (back and down).🔙⬇️

3. Wrist straight and strong.💪

4. Body rigid like a tree trunk.🌳

Run through this checklist EVERY TIME until the technique is engraved in your brain.🧠

Don't get me wrong I love getting creative with programming and keeping workouts fun🎉...however... if you are aiming for...
01/12/2021

Don't get me wrong I love getting creative with programming and keeping workouts fun🎉...however... if you are aiming for improved strength/muscle mass/ body composition the bulk of your workouts should consist of tried and true compound lifts.

DON'T FILL YOUR WORKOUTS WITH FANCY, OVERCOMPLICATED, UNNECESSARY EXERCISES.

Getting back into a routine can be overwhelming😣, but don't overthink it!Come Friday when the gyms open up, start with t...
30/11/2021

Getting back into a routine can be overwhelming😣, but don't overthink it!

Come Friday when the gyms open up, start with the simple things! Showing up is the hardest step to take 👣

If you haven't been doing much in terms of health and fitness make sure you ease back into exercise rather than going straight for the high dive board💀

28/11/2021

ECCENTRIC SQUATS 🍑

This variation is great for adding intensity if you don't have access to heavier weights or implementing into your program for a different stimulus to help crush plateaus.🦵

Additional benefits include;
- an increased focus on squat technique🎯
- help with patella tendonitis🦵
- Increased micro damage to muscle fibres for greater strength and hypertrophy gains.📈

28/11/2021

ECCENTRIC SQUATS🍑

This is a great way to increase intensity when you don't have access to heavy weights. Or just to add to your program to give your muscles a different stimulus, break plateaus and gain strength/size.🦵

Eccentric squats can also help with patella tendonitis while enabling you to focus on improving your squatting form.🎯

Weather you are a beginner, intermediate or advanced lifter, these can be a great addition to your routine.👌

17/11/2021

Bodyweight Rows!💪

Control the difficulty of this exercise by repositioning your feet. 🦶
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The more upright your body is the lower the demand of the exercise.
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This is a useful tool for drop sets and a great way to overload your back musculature.🔥
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It also makes the bodyweight row super accessible for all abilities.🙌

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tutorial

10/11/2021

What's better than workout out in the sun!?
Outdoor personal training sessions available to ease you back into a fitness routine or push your limits and smash your fitness goals 💪

Drop me a message for more details or to book your first session today!

11/08/2021

PT client Shane learning how to do single leg RDL for the first time, picking it up super quickly with the help of a resistance band to improve movement of the foot and shoulder together.

Single leg Romanian deadlifts are a great tool for improving hip stability, balance and strength of the glutes, hamstrings and lower back.

Try starting with 3 x 8-15 @ bodyweight.

15/06/2021

EXERCISE TIP 📢

Seated Chest Press Machine:
Great for building the pecs, triceps and anterior deltoids.

Machines are a safe way to start increasing load on muscles and get those all important gains in strength.💪

Technique🎯

1. Ensure handles are level with chest, not the shoulders. Elbows stay in line with wrists the whole time. ✅

2. Keep your shoulders pinned back against the bench for the entire movement.✅

3. Keep the feet planted on the floor, make sure your lower back and shoulders stay in contact with he bench.✅

5. Focus on pushing yourself away from the handles, ensure full extention of arms.✅

Now you can utilise the chest press machine effectively.✅

For one on one personal training contact .💪

27/05/2021

📢TRAINER TIP📢

Lat pulldowns are a great back exercise but technique is vital to ensure effectiveness and safety.

1. During the pulldown focus on keeping your chest to the ceiling with an arched back.

2. Like a pullup, pull your shoulder blades back and down to begin the movement.

3. Focus less on pulling with arms and more on pulling with your back muscles.

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18/05/2021

📢DEADLIFT TIP!!

From the start to the finish of any Deadlift the bar should be traveling in a near perfect line up and down.↕️

Everything you do with your body during a deadlift is to accommodate the fact that the bar is going to be moving in a vertical line up your body. The bar doesn’t move out of the way for us, we move out of the way for it.

This keeps the movement as efficient as possible, ensures you are using the correct muscles and keeps you stable, protecting the lower back.

Video your Deadlift to check your bar path and improve it ✅

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