Body Symmetry

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Body Symmetry Personal Training Company Providing Comprehensive Functional Training Programs for Individuals Designed to Promote Optimal Human Performance.

07/08/2026

2-Way Hip Activation

What it does:
• Activates the glutes and hip stabilizers before lower body training
• Improves hip stability, balance, and movement quality

How to do it:
• Keep your core engaged and maintain a stable pelvis throughout the movement
• Move with slow, controlled reps while keeping constant tension and avoiding compensations
• Alternate between the fire hydrant and donkey kick

Reps:
• 2–3 sets of 8–12 reps in each direction per side

- DM us with any questions!

05/08/2026

Dumbbell Side Lying Shoulder Abduction

- What it does:
• Strengthens the middle deltoid and rotator cuff
• Improves shoulder stability and overhead movement mechanics

- How to do it:
• Keep your shoulder blade stable and raise the dumbbell with control
• Avoid shrugging your shoulder and slowly lower the weight back to the starting position

- Reps:
• 2–3 sets of 10–15 reps per side

- DM us with any questions!

03/08/2026

Mini Band Hip Rainbow

- What it does:
• Strengthens the glute medius and hip stabilizers
• Improves hip control, pelvic stability, and lower body movement mechanics

- How to do it:
• Keep your core engaged and your hips level throughout the movement
• Move your leg in a slow, controlled rainbow pattern while maintaining constant tension on the band

- Reps:
• 2–3 sets of 8–12 reps per side

- DM us with any questions!

31/07/2026

Foam Roller Book Opener

- What it does:
• Improves thoracic spine mobility and rotational range of motion
• Opens up the chest, shoulders, and upper back for better posture and movement quality

- How to do it:
• Lie on your side with a foam roller supporting your top leg bent at a 90 degree angle and keep your core engaged
• Rotate your top arm open toward the floor behind you, following your hand with your eyes while keeping your hips stable

- Reps:
• 2–3 sets of 6–10 reps per side

- DM us with any questions!

29/07/2026

Sphynx Raise

- What it does:
• Strengthens the serratus anterior, lower traps, and shoulder stabilizers
• Improves shoulder mobility, control for healthier overhead movement, and give you more range of motion through the lumbar spine.

- How to do it:
• Keep your core engaged and avoid arching your lower back
• Press through your forearms as you lift, reaching long without shrugging your shoulders

- Reps:
• 2–3 sets of 8–12 reps

- DM us with any questions!

28/07/2026

Foam Roller Alt Lat Lift

- What it does:
• Improves shoulder mobility and thoracic stability
• Activates the lats, serratus anterior, and core for better overhead movement

- How to do it:
• Keep steady pressure through the foam roller and brace your core throughout the movement
• Lift one arm at a time while keeping your ribs down and avoiding any trunk rotation

- Reps:
• 2–3 sets of 8–12 reps per side

- DM us with any questions!

24/07/2026

Frog Stretch

- What it does:
• Improves hip mobility by stretching the adductors (groin muscles)
• Increases hip range of motion for better squats, lunges, and athletic movement

- How to do it:
• Keep your spine neutral and your hips in line with your knees
• Gently rock your hips back until you feel a comfortable stretch—don’t force the range of motion

- Reps:
• 2–3 sets of 30–60 second holds

- DM us with any questions!

22/07/2026

Prone Hip IR

- What it does:
• Improves hip internal rotation strength and mobility
• Enhances hip joint stability and overall lower body movement quality

- How to do it:
• Keep your hips level and pelvis pressed into the bench or floor
• Rotate slowly from the hip while keeping the movement controlled and avoiding lower back compensation

- Reps:
• 2–3 sets of 10–15 reps per side

- DM us with any questions!

21/07/2026

Prone Hip ER

- What it does:
• Strengthens the hip external rotators and glutes
• Improves hip stability and rotational control for better lower body movement

- How to do it:
• Keep your hips level and your pelvis pressed into the bench or floor
• Rotate from your hip with slow, controlled movement—don’t let your lower back compensate

- Reps:
• 2–3 sets of 10–15 reps per side

- DM us with any questions!

15/07/2026

Dumbbell Elevated Glute Bridge

- What it does:
• Strengthens the glutes and hamstrings through a greater range of motion
• Improves hip extension strength and pelvic stability

- How to do it:
• Place your upper back on the bench/box
• Drive through your heels and keep your core engaged throughout the movement
• Squeeze your glutes at the top without arching your lower back, then lower under control

- Reps:
• 2–4 sets of 8–12 reps

- DM us with any questions!

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+12177939972

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