Crago_Performance_PT

Level 3 Personal Trainer
Hatton Academy Boxing Qualified

-1 to 1 PT
-Group Exercise instructor

-Training Programmes
-Nutritional Advice
-Strength and Conditioning

-Ongoing support

07/03/2022

‼️SQUAT DEPTH‼️

Squat depth is important to hit a full range of motion, maximising the activation of muscle fibres in the movement —> better gains.

🚨 Some common reasons you might be missing squat depth to work on are…

1) Poor ankle mobility. A sign of this could be a tendency for your heels to lift off the floor when performing a squat. Tight calves could be a potential cause of ankle tightness.

2) Poor hip mobility. This is common if you tend to spend long periods of time sitting which will cause the hip flexors to become tight and overactive. Stretching and mobilising the hips before squatting can help.

3) Quad dominance. Quad dominance causes a muscular imbalance when performing the squat meaning they take the load more than the hamstrings and glutes. Working on strengthening the posterior chain can help address this imbalance.

4) Anatomy. The femur to torso ratio can have a big impact on the ability to squat deep. Those with longer legs may benefit form taking a slightly wider, more sumo style stance to help achieve squat depth.

Look in to each of these 4 areas and work on incorporating the necessary adjustments/improvements into your training programme. Be consistent, have patience and with time your squat depth will improve 👌

Happy training 😉🏋️‍♀️💪

03/03/2022

Excellent effort and work rate from the @procisionreading footballers today on the spin bikes.

🚨Spin has a huge number of benefits not limited to and including…
👉development of leg strength

👉improvements in cardiovascular health and performance

👉increasing core stability

Give it a go if you haven’t already and get ready to sweat, listen to some high powered music, work hard but most importantly have fun 🤪💪🚴‍♀️🔥

The @theatriumhealthclub has at least one spin class on every day of the week so come and try it out!

22/02/2022

💭REFLECTIONS💭

Each day is a new opportunity for learning and growth. Time will pass anyway so start now and embrace the present. If you start taking small steps today imagine where you could be in a couple of weeks, month, years. Don’t be afraid of ‘failing’-this is where we build and develop the most. I’ll leave you with one of my favourite quotes:

“For a star to be born, there is one thing that must happen: a gaseous nebula must collapse.

So collapse.
Crumble.
This is not your destruction.

This is your birth.”

What reflections have you had this week? Share and let me know 👇

18/02/2022

⚖️ BALANCE ⚖️

Throughout life your priorities will change. The key to a successful, healthy and fulfilling life is finding balance between our different and sometimes competing priorities.

Take time out to reflect and review where your priorities are and adjust/adapt according to your goals. Make a plan which pays consideration to contingencies, allowing room for the balancing act of everyday life.

06/02/2022

Building 🏛

31/01/2022

Jan 31st: Motivation is Fleeting



#2022

30/01/2022

Jan 30th: Be Open Minded and Adaptable



#2022

29/01/2022

Jan 29th: Shut Down the Screens



#2022

29/01/2022

🔥Try this: FUNCTIONAL CIRCUIT…

Skipping - Alt. DB Sn**ch - Landmine Anti-Rotation - Med Ball Overhead Throw - Superman Pulses - Sandbag Deadlift - DB Bicep Curl to Push Press

50 sec on, 10 sec off x2

Followed by…

Sled Drive to Battle Rope TABATA (alt 20 sec on, 10 sec off x 8)

EMOM of Assault bike to Gripr over shoulders (x10) or Ski erg to KB Swings (x20) x4-5 mins

29/01/2022

⭐️Find your inspiration, understand your ‘why’ and make it happen ⭐️

28/01/2022

Jan 28th: Get on Board with Gut Health



#2022

27/01/2022

Jan 27th: Be Wary of the Scales



#2022

26/01/2022

Jan 26th: Have a Plan



#2022

25/01/2022

Jan 25th: Mindset Matters



#2022

25/01/2022

DUMBBELL WORKOUT @theatriumhealthclub

25/01/2022

✨WHY WOMEN SHOULDN’T BE AFRAID TO LIFT WEIGHTS…✨

-Body sculpting
-Metabolism boost
-Physical strength
-Confidence building
-Mental release
-Health effects

24/01/2022

Jan 24th: Think Long Term



#2022

The Atrium Health Club 24/01/2022

The Atrium Health Club

The Atrium Health Club A unique, all purpose health, fitness and wellbeing npmility in West Reading.

23/01/2022

Jan 23rd: Work on Improving Posture



#2022

Videos (show all)

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