Total Coaching

Want to build a bigger, stronger bum? 🍑



Then STOP doing side walks, crab walks, 🦀 monster walks 👹 and all that other weird banded leg stuff you guys and girls are doing



INSTEAD do hip thrusts, squats, lunges, deadlifts, straight leg deadlifts to get the bum🍑 you’re really after 🏋️‍♂️



WHY you ask?

Because anything where you abduct your leg away from the body l.E monster walks lying leg abductions only works your glute medius which is a deep muscle located at the back of your hip underneath your gluteus maximus

Your glute medius is responsible for stability and control of your hips and knee NOT for building that big bum that you’re all after 😂

🚨 Body positioning 🚨



🎯 target different parts of your traps by the amount you lean forward on the bent over row



✅ Leaning right over the bar works your lower traps

✅ leaning slightly over the bar works your mid traps

✅ standings tall with the bar close to your body works your upper traps



Give these a go next time your in the gym

Ring dip flys 🦅



Cool variation to add to your workout arsenal 🔫



I can’t take credit for this. I saw .tracey doing this on his page and wanted to give it a go.



Give it a go for yourselves and see what you think 🧐

Working on my weaknesses



A superset of supported pistol squats followed by Dumbbell bent over row.



I’ve recently noticed a different in strength in my left leg compared to my right leg, my leg leg is weaker than my right so in order to strengthen it I’ve started doing unilateral movements.

Unilateral training is the performance of a movement or an exercise using a single arm or a single leg. Many of our go-to exercises, like a bench press, have both limbs doing the same movement at the same time, which can mean on side may become stronger and over compensate over time.



Over the next month or so I plan on building my left leg strength to the same as my right leg so that I’m evenly balanced, to help minimise the likelihood of becoming injured.

Carrying things 🐂



Trying different ways of carrying different pieces of equipment



From carrying dumbbells the non conventional way to pinching plates and carrying big heavy loads out in front of me to see what happens and how it feels.

I enjoyed doing that it felt way more functional and doing something like that will actually help me in ‘real life’ such as carrying my food shopping 🛍 or boxes 📦 to move house or to move in general. Doing these sorts of movements will help massively in strengthening my grip and core.



DM me if you’re interested in 1-2-1 personal training ⬇️📩

📧 [email protected]
🔹Facebook.com/jonbowestotalcoaching/
▪️DM me on Instagram

Thoracic spinal extension 🦴



I learnt this off



Doing this stretch daily for 30 seconds on a foam roller will help improve back pain and bad posture. Also do 10 reps as shown in the second part of the video will help too



Rest a pillow under your head to help with the stretch (I didn’t because I’m lazy and was only doing this quickly to film a video) make sure your arms are raised above your head while doing the stretch



1-2-1 personal training available



DM me if you need further advice, 1-2-1 or video support ⬇️📩

📧 [email protected]
🔹Facebook.com/jonbowestotalcoaching/
▪️DM me on Instagram