Perdix Fitness

Quick Tip for a Better Squat and Bigger Glutes 👇
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Placing a hip circle (aka a short loop resistance band) just below your knees could be the key to help clean up your form AND get a bigger 🍑 in the process.
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A lot of people's knees cave inwards when they squat (this is known as valgus), but you can use a band as reminder to keep your knees pushed out over your toes.
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Also, as one of the functions of the glutes is hip abduction (moving your leg away from the midline of your body) you'll get more activation from them as your resist the band's tension.
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Sounds like a win-win to me.
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F*cking about with leg extensions part 2
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This time around I've put the seat pad all the way back and sat on a folded mat.
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This allows me to get my hips into an open position, and so get a greater stretch through my re**us femoris (the diamond shaped muscle at the top of your thigh).
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The rec. fem. is a bi-articular muscle (it crosses two joints - the knees and the hips) and so this is the best way to target it through it's full ROM.
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First time doing these, and I may sit on two pads in the future to really get my hips up.
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MacGuyvering the F Out of Leg Extensions
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I've recently started to attach folded mats to the shin pad on the leg extension machine (using a couple of hip circles).
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The thinking being that an increased range of motion (especially in the stretched position) will lead to greater gains in muscle, and make me stronger through a longer range of movement.
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Also, the mats are more comfortable on my shins, which is ace because I'm a 👸
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The straps are there to keep me securely on the seat without having to worry about my grip. If I can eliminate something from an exercise that detracts from what I'm trying to focus on then I say adios (which is French for "I don't speak German very well").
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Hope you enjoyed the grunts and top tier gym-face.
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Core Ball Leg Curls
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Knee Flexion ✅ Hip Extension ✅ Intense Contraction for the Hamstrings ✅
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Bonuses: hip, knee, and ankle stability challenged ✅
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Possible variation in a more stable environment- use a rowing machine seat.
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Shoot your hips towards the ceiling while you pull your heels towards your bum. Keep your weight towards the top of your back, and use your upper arms to leverage yourself.
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Getting Your Biceps into Their Stretched Position
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Unless you have really tight biceps, you'll struggle to get a good stretch on them purely by extending your arms (like in a traditional curl variation).
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As one of the functions of the biceps is shoulder flexion (raising your arms in front of you), you can get into a decent stretch position by allowing your arms to get behind your torso (shoulder extension).
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If you aren't including a bicep exercise such as a seated incline curl or a face away cable curl (which I'm demoing in the above vid), then you aren't training your biceps through their full range of motion (and probably leaving some gains on the table).
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Mind-Muscle Connection Trick for Targeting (Lagging) Muscles
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Knock knock knocking on the door to gains👀
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My favourite Movement for Core Stability
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Morning all 😁
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Alternating Shoulder Taps are a great "bang for your buck" movement when it comes to core stability.
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They work anti-rotation and anti-extension, while also teaching your shoulder girdle and hips to coordinate with each other.
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Here I have my client performing ASTs while wearing a hip circle to really engage his hips.
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Start off in a Table Top position (hands under shoulders, knees under hips) initially, and increase the difficulty of the exercise by moving your hands further out in front of you. Your shoulders should always be stacked over your wrists, so you'll need to open your hips - sliding your whole body forward while your knees remain static - to get into position.
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Produce plenty of force into the ground with your hands, and take your time with the transitions. Slower is better here.
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Hope you have a cracking day ✌

Fine Tuning the Reverse Nordic
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Adding in a resistance band and a weight really evens out the strength-curve on this movement. Plus the RB gives you the extra confidence to get into that end ROM.
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Safety note: be sure to use a RB that you trust, else you may lose an eye 👀 Hold whatever weight that you use in front of your face so that if things do go sideways you won't have to dress as a pirate for Halloween.
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No Wet Eyes, Just Thick Thighs
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Turn on sound to find out how to get a better connection with your adductors.
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Why worry about your adductors at all? Outside of their role in stabilising your hips, strong adductors will make your legs broader and appear more powerful.
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I always used to just feel the addductor machine...right where I'm not gonna mention 😂 adding this cue made a big difference for me.
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Been sitting on some vids like these for a while now, and would like to give a big thanks to for the filming and editing 🙌
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