Body Synergy Personal Training

WOW! Big shout out to Mar for coming so far in her training. Mar had never done any form of strength training, but after doing a half marathon and experiencing pain in her hamstring she decided to take the plunge.

Being able to perform a weighted 10kg pistol squat is no easy task.

Pistol squats encourages balance and total control through the entire body to maintain a proper position throughout. They strengthen glutes, quads, hamstrings, hip adductors, calves, and core muscles.

If you are looking to improve leg strength, control, and any imbalance between legs it’s time to add them into your workout.

Indiana hitting the ground running this preseason for gymnastics 🤸‍♀️.
Indiana wants to hit some major goals this year and it is showing in the way she is training.

1. Weighted chin-ups 3sets X 10
2. Box jumps 3sets X 10

3. Birddog row 3X8
4. Assisted band jumps

5. Weighted stability push-ups 3X10
6. Straight arm pull-down 3X12

7. Prone pull through 2X10
8. Banded lateral hops 2X30sec each leg
9. Side plank glute activation weighted. 2X10
10. Weighted dish rock 2X1min

Train hard and reach for the stars ⭐️

Why you should be doing Anti-Rotational exercises.

Anti-Rotational exercises are unbalanced forces placed on the body therefore making your deep core, oblique, hip, pelvic and mid to lower back muscles work so that you are able to stabilise.

Some of the benefits associated with anti-rotational movements are
- better body control
- core stability and spinal stabilisation.
- injury prevention
- less risk of falls
- power development for sports such as golf, tennis and cricket.

Add some of the following chest anti-rotational exercises to you routine to bulletproof your body.

1. V-situp and alternating press

2. Landmine push-up one arm rollout.

3. Anti-rotational dumbbell press.

4. Swiss ball one arm pectoral fly.

Enjoy

Workout 🏋️‍♀️ time

Jump in on this workout to hit every muscle in your body. You will also tap into improving your balance as well.

3 rounds of each

✅ RFESS 10reps each leg

✅ Reverse Nordic 8reps each side

✅ Rear Deltoid push up 10reps each side.

✅ One leg bent over row 10reps each leg.

✅ Beardog Slider Row 7reps each side.

It’s time to get started.

Does your External Hip Rotation stack up??

The best way to test this is by performing the FABER test(shown in the first 2 slides).

If you have one leg which is higher than the other or you cannot get your legs parallel or close too the ground (2nd leg measured) then you could potentially have issues fully opening your legs externally which can cause hip shifts when you squat resulting in hip and knee pain.

Do these exercises to help overcome these limitations.

Dynamic stretches

✅ Weight shift - 10reps each leg (hold end range for 3seconds)

✅ Pigeon pose joint distraction - 10 reps each leg

Exercises (building strength)

✅ Side plank glute activation - 8 reps each side

✅ Banded split lunge - 12reps each leg (keep toe over outside toes)

✅ Banded lunge opener - 8reps each leg.

Work on those limitations to reach your full potential.

Reach out if you have any further questions.

If your looking to jump higher add these exercises to your program. 🛩

When doing your programming for jumping higher do your plyometrics before your strength based exercises.

1. One leg chaos jump. 3sets X 10

2. Banded assisted jump squats. 2setsX 8 reps

3. Depth jumps. 3setsX 6

4. Deadlift 3setsX8 reps.

Our current leader of this months challenge Chaos one leg overhead press 💪🏽 Frances.

Well done Fran

☝️10 seconds

Can anyone beat her.