Tweeddale_FIT

WEBSITE: ellietweeddalept.squarespace.com

01/06/2023

BIT OF BACK CHEST & SHOULDERS 💪🏽🩵

Bent over rows with pronated and reverse grip to target different muscles in the back and bis 🙌

love this Superset - rope lat pull down into face pulls 🔥 - remember to lift the chest slightly when you pull the ropes down to get more retraction in your back and shoulders 👌

Kneeling single arm pull downs

Bench press into Arnold presses & lat raises hitting all those shoulders and getting that chest in 💪🏽

Go get it 💙

23/02/2023

Here is a guide to help structure your workout for glute growth 🔥

2-3 COMPOUND Movements- using more than one muscle group at a time e.g Squats & Deadlifts working glutes in a lengthened position & Hip Thrusts working glutes in a shortened position (you want to include both to maximise glute max workouts 💥

1-2 UNILATERAL Movements - trains one limb at a time e.g lunges , Bulgarian split squats 🥵

1-2 ISOLATION Movements - specifically targeting e.g seated/ cable abductions & kickbacks 🍑

PROGRESSIVELY OVERLOAD THOSE GLUTES WITH HIGH INTENSITY - increase weight, time under tension etc , 4-5sets using a rep range of 6-12r with a heavy resistance 💪🏽

Need a push and direction with your workouts & nutrition then get in touch for 1-2-1 personal training with me 🫶🏽

14/10/2022

client progress 🎉

Understood calorie deficit to achieve her fat loss and staying consistent with her programme and deficit with no restrictions - and still going with her journey 💪🏽massive well done 👏

25/09/2022

Sunday thoughts going into another week of your training

- food prep , have you got your high protein lunches/dinners ready for work in the week 🤔

- is it time for a deload week to let your body recover and go harder the next week or is it time to progress this week and train harder 💪🏽 - if so you need that fuel prepared 🥘

schedule your workouts in now so it’s convenient for you 💪🏽

Stay hydrated 💦

Let’s go 💥

23/09/2022

It was a struggle this week 😴 but workouts are in 💪🏽💕

You’ll get more benefits from exercise if you make it a regular habit rather than a once-in-a-while burst of heavy activity. Even small amounts can do your body some good

you can do it 👊🏽