AMG Personal Training

01/21/2022

Knowing exactly how to stand & which angle to capture can significantly change what you see! A lot of people on social media are masters at doing this but if you saw them in reality they may look a little different! Just a reminder, you can't always believe what you see!

09/01/2021

When you're busy training everyone else & don't have much time for your own workout you gotta do what you gotta do! A quick workout is always better than no workout! 👊🏼

07/22/2021

Yes! Keep on lifting!

A cellular chat after your workout may explain in part why weight training burns fat.

07/06/2021

Preacher curls allow for a greater range of motion than traditional dumbbell curls & they work the longer head of the bicep muscle. If you don't have access to a preacher curl bench you can still perform them using an adjustable bench set at a 45 degree angle. Slow controlled movements with perfect form are essential!
✅You armpit should be hugging the top of the bench
✅For proper balance your opposite side leg should be in the front with knee slightly bent, the other leg is behind you so that you're in a modified lunge position
✅Hold the weight with an underhand grip (palm up) with your arm extended
✅Curl the weight up, keeping your upper arm on the bench until your forearm is vertical
✅Squeeze the bicep at the top of the movement & then lower your arm back down
✅Make sure your body is in proper alignment throughout the exercise. Your hips & shoulders should face forward & your torso & shoulders should always remain still
✅Since the bench forces you to be in a less stable position you should use a lighter weight than you do for regular bicep curls!

06/26/2021

I'm way late on posting this, it's been quite a week! Congratulations Miss Arkansas 2021 Whitney Williams & Miss Arkansas Outstanding Teen 2021 Shelby Cook! (Photo credit Danny Barger Photography) I look forward to working with both of you to help prepare you for the national pageant! Congratulations on a job well done to all of the this years contestants! There were many beautiful, smart, talented young women competing for the crown! ❤️👑

05/27/2021

Crunch & punch 👊🏼 You can also perform these laying flat on the floor. The decline bench just increases the difficulty!

05/18/2021

I often see people performing squats & letting their knees cave in (aka knee valgus) When this happens your hips & ankles also rotate forward. Over time this can cause a lot of stress on your knee, so generally speaking, it needs to be avoided! If you're an advanced athlete you may have a little more wiggle room when it comes to this rule but most people (especially those who have had knee problems in the past) are better off avoiding it. There are many variations of the squat so for now I'm going to speak in general terms.
Correct form:
✅stand with feet just outside of shoulder width
✅keep your chest up, head forward, & maintain a neutral spine
✅the depth of the squat depends on your mobility & flexibility, you can either do a half squat or a full depth squat
✅think about keeping your weight over your heels as you push through your heels
✅keep your knees behind your toes!
✅if you're using weight during the squat make sure it's a manageable amount so that you can perform them with control & correct form!

05/12/2021

A wide-grip pull down is terrific for building the lats & since it also hits the mid traps, rhomboids, & serratus it's an excellent choice when trying to achieve a "V taper"
✅use a overhand neutral grip
✅retract the shoulder blades & puff out your chest
✅pull the bar down to your upper chest
✅lead & drive down with your elbows as if you were trying to drive them into the floor
✅exhale as your pull the bar down
*As always, select a weight that allows you to stay in control of the movement!

05/06/2021

The thrust is a must for glute development! This is a foot elevated single leg hip thrust w/weight. I'm not doing many reps for sake of video but shoot for 15-20 reps each side & use a weight for more difficulty! You can also perform these with both feet staying placed on the bench & add a slight pause at the top. Add a band under your knees for variety!
✅align the bottom of your shoulder blades w/ the front edge of bench
✅push through your heels
✅keep your chin in a neutral position
✅squeeze your glutes at the top

03/16/2021

The hip thrust & the glute bridge are similar but different! One is performed on the floor & the other uses a bench, but here's what they have in common:
✅Feet are shoulder width apart
✅Push through your heels
✅Squeeze your glutes at the top
✅When you're fully extended at the top your knee should be at a right angle
✅Keep your chin fixed in a neutral position throughout the exercise

02/05/2021

Instead of always doing the same ole curls to build your biceps try an inverted row!
✅Underhand grip with hands spaced slightly wider than shoulder width
✅Elbows should remain beside you & not flare out
✅Hinge at the elbow forcing your biceps to do the work!
✅Keep your core tight & your hips in line with your shoulders!
🧠Keep your focus on your biceps throughout the exercise!

02/02/2021

Bulgarian split squat with back foot in TRX strap! It's all about the glutes!
🧠Concentrate on pushing through the heel of your standing foot to maximize your effort in the glute!
✅You should feel no pressure in your low back
✅Slightly lean forward to help direct your attention to your glute
✅Make it harder by holding a weight
✅Make it easier by resting your back foot on a bench