Pure Motion Fitness

How does she make it look so easy? 💧💪

The secret isn’t magic—it’s movement. If you want to carry heavy water jugs (or all the groceries in one trip) without breaking a sweat, you have to train the patterns that make it possible.

Stop struggling with the heavy lifting and start training for it!

✨ Ready to move with more strength?
📍 Training in Regina, SK + Online Worldwide
🔗 See link in bio to get started

Master the Quad-Biased Bulgarian Split Squat: elevate your front heel and keep a vertical torso to shift tension to the quads. 🏋️‍♂️

Need a plan? I offer in-person training in Regina and remote programming worldwide. See link in bio. While you are there, join the mailing list to be notified of new programs.

Let’s build strength together! 💪

The Side Plank Clamshell is a powerhouse movement that bridges the gap between core stability and hip strength. This exercise targets the gluteus medius and the obliques simultaneously, making it an incredibly efficient addition to any lower body or core routine.

In this short demo, we break down the proper setup and ex*****on to ensure you get the most out of every rep while keeping your spine protected.

Benefits of the Exercise:
‣ Dual-Action Strength: Hits the lateral glutes (hip abductors) and the obliques at the same time.
‣ Pelvic Stability: Improves the ability to keep the pelvis level during walking, running, and single-leg movements.
‣ Shoulder Health: Promotes serratus anterior activation and shoulder stability through the supporting arm.
‣ Injury Prevention: Strengthens the "glute med," which is vital for preventing knee pain and lower back strain.

Who They Are Good For:
‣ Runners: Essential for preventing hip drop and common running injuries like IT Band Syndrome.
‣ Athletes: Great for improving lateral power and stability.
‣ Post-Rehab Clients: Ideal for those transitioning from basic floor clamshells to more integrated, weight-bearing movements.
‣ General Fitness: Perfect for anyone looking to "wake up" their glutes and build a functional, resilient core.

If you are in the Regina, Sk. and are looking to move with strength, see link in bio.
Train in person, online, or a hybrid of both!

This isn't just an "ab" exercise; it’s a total-body stability challenge.

Why a dowel?
Using a dowel instead of a standard handle creates a longer lever arm that forces your shoulders, lats, and core to work in perfect synergy. Want to make it harder? Widening your hands on the dowel increases the rotational leverage (torque) the cable has against you, forcing your obliques to work significantly harder to control the movement.

Why the Half-Kneeling Position?
The half-kneeling stance creates a massive challenge for hip stability. The glute of your "down" leg must fire intensely to keep you upright. A key technical cue is to keep your front knee tracked directly over your foot. This "locks" your lower body in place, preventing your hips from simply turning with your torso. By keeping the hips square, you force the rotation to happen through the thoracic spine and core, which is exactly where you want the stimulus.

If you want to improve your rotational power while building "bulletproof" hips and a solid core, this variation is a must-add to your routine.

Benefits of the Exercise
‣ Advanced Rotational Strength: Specifically targets the obliques by using adjustable leverage.
‣ Integrated Hip Stability: The half-kneeling stance forces the glutes and hip stabilizers to work overtime to prevent you from tipping over.
‣ Spine Health: Teaches the body to rotate through the mid-back while keeping the lower back and hips stable.
‣ Shoulder & Lat Engagement: Holding the dowel with extended arms improves scapular stability and upper-body control.

Who This Is Good For
‣ Rotational Athletes: Perfect for golfers, hockey players, and ball players looking for "transferable" power.
‣ Intermediate/Advanced Trainees: Those who have mastered basic planks and want a more functional, upright core challenge.

If you find that standard chest flies put too much strain on your shoulders, this Seated Cable Chest Fly/Press Hybrid is the perfect solution.

By adding a slight "more bend" in the elbows (as seen in the demo), you reduce the lever arm and the stress on the shoulder joint while still maintaining a deep stretch and strong contraction in the chest.

Struggling with tight shoulders or poor posture?

In this video, I demonstrate 2 exercises designed to strengthen commonly under active muscles that impact shoulder health. These movements are perfect for anyone looking to improve posture and reduce discomfort from sitting most of the day.

Credits & Resources:

These exercises were learned from and inspired by the team at precisionmovement.coach.

Anatomical Imagery: By Anatomography - en:Anatomography (setting page of this image), CC BY-SA 2.1 jp, https://commons.wikimedia.org/w/index.php?curid=22208655

If you live in Regina, Sk, and are looking to move with strength, visit https://www.puremotionfitness.ca/freeconsult to book your free consultation.

Looking to strengthen your core and bulletproof your lower back?
The Side Bend on a Hyperbench, is a great exercise for targeting the Quadratus Lumborum (QL) and the obliques.

The Quadratus Lumborum (QL) is a deep core muscle that often gets overlooked, but strengthening it is a game-changer for lower back health.

Why the QL Muscle Matters
The QL is a deep muscle located on either side of the lumbar spine. It connects your lowest rib to your pelvis and plays a vital role in:

‣ Spinal Stability: It acts as a primary stabilizer for the lower back, protecting the spine during movements.
‣ Pelvic Alignment: It helps keep the pelvis level while walking or standing on one leg.
‣ Posture: A strong, flexible QL prevents the "hiking" of the hip and reduces the risk of chronic lower back pain.

Many people experience ‘tightness’ in their lower back that can actually be the result of a weak QL being overworked while compensating for poor load sharing. Controlled side bends on a hyperbench build strength and tissue resilience, improving how the spine and pelvis are supported during everyday movement and training.

If you live in Regina, Sk, and are looking to feel better and stronger visit https://www.puremotionfitness.ca

The Isometric Nordic Hamstring Curl can be used to build bulletproof hamstrings and increase your lower body stability. This isometric variation is an incredible tool for strengthening the hamstrings at their most vulnerable lengths, making it a staple for athletes and fitness enthusiasts alike.

Why Use Isometrics?
Isometrics involve muscle contraction without movement. They are highly effective for building strength at specific joint angles and increasing "time under tension" without the wear and tear of repetitive movement. For the Nordic Curl, an isometric hold helps bridge the gap for those who aren't yet strong enough for full repetitions, allowing them to build strength in the most difficult part of the movement (the bottom range).

When to Use Them
As a Finisher: Like mentioned in the video, adding them to the end of a leg day ensures the hamstrings are fully fatigued.

Warm-ups: To "wake up" the nervous system and prime the muscles for heavy lifting.

Rehab/Prehab: When dynamic movement might be painful, isometrics allow you to maintain strength safely.

Who They Are Good For
Athletes: Especially those in sprinting or jumping sports where hamstring tears are common.

Beginners: Those who lack the eccentric strength for a full Nordic Hamstring Curl.

Anyone with Knee Issues: Isometrics provide a way to strengthen the muscles supporting the knee joint with minimal impact.

If you live in Regina, Sk, and are looking to feel better and stronger visit https://www.puremotionfitness.ca

Master the Glute Max Kickback using a bench for maximum stability! This variation is a game-changer for isolating the glutes while minimizing lower back involvement and keeping the tension exactly where you want it.

Using the bench as an anchor allows you to lift heavier with better control, making it a very effective way to grow your glutes on the cable machine.

Check out our other glute and leg exercise demos here: https://www.youtube.com/playlist?list=PLrv81YrtT4M5bYIu4ZiANj2jWOQEop6KO

If you live in Regina, Sk, and are looking to feel better and stronger visit https://www.puremotionfitness.ca/freeconsult to book your free consultation.

Whether you are a beginner or looking to refine your technique, this video covers the essential cues for a safe and effective lift.

Understanding Grip Width: Limb Length & Muscle Targeting
While the "90-degree elbow" rule is a great starting point, your ideal grip depends on your specific anatomy and training goals:

1. The Impact of Limb Length
Long Arms: Lifters with longer arms often prefer a wider grip. This reduces the total distance the bar has to travel (range of motion) and prevents the elbows from dropping too far below the bench, which can overstretch the shoulder joint.

Short Arms: Lifters with shorter arms may find a moderate to narrow grip more natural, as they can achieve a full range of motion without excessive shoulder strain.

2. Targeting Specific Muscle Groups
By adjusting where you place your hands, you can shift the emphasis of the lift:

Wide Grip: Increases the stretch on the pectoralis major. This variation emphasizes chest development and is often used by powerlifters to move the heaviest weight possible by shortening the bar path.

Narrow Grip: Shifts the workload toward the triceps and the inner/clavicular head of the chest. It requires a greater range of motion and is excellent for building lockout strength.

Standard/Moderate Grip: Offers the best balance between chest and tricep engagement, making it the most sustainable option for general strength and hypertrophy.

If you live in Regina, Sk, and are looking to feel better and stronger visit https://www.puremotionfitness.ca/freeconsult to book your free consultation.

Follow for more exercise demos and strength training tips!

The single-leg heel touch squat with toes elevated is a powerful variation for targeting the glutes and improving lower-body mechanics. By placing the front of the foot on an incline, you shift the center of gravity backward, forcing a deeper hip hinge and putting the posterior chain under a significant load.

Key Benefits of the Toes-Elevated Version:

‣ Increased Glute & Hamstring Engagement: The toe elevation forces a deeper hip hinge, putting more load on the posterior chain.
‣ Improved Ankle Mobility: Provides a deep, loaded stretch for the calves and Achilles tendon.
‣ Shin Strength: Targets the tibialis anterior, helping to prevent shin splints.
‣ Knee Stability: Encourages better tracking to protect the ACL and meniscus.

If you live in Regina, Sk, and are looking to feel better and stronger visit https://www.puremotionfitness.ca/freeconsult to book your free consultation.