CoachYew

Ever find yourself excessively arching your lower back when performing a push up?

🟢Why?
Most of the time, its due to lack of core stability/control, upper body strength and inefficient Breathing.

🟢How?
Core control is not always about doing planks or sit ups. The core strength part is only half of the equation. The other half is timing and coordination. Is your core able to activate at the appropriate time during a push up? 1st/2nd exercise 👆 may help you

Upper body strength. No explanation needed. However, first step to improve strength is to perform exercises slowly and with control. 3rd Exercise 👆 may help you.

Breathing. Find youself holding your breath throughout the push up? Try inhaling during descend and exhaling Long & Forcefully during Ascend. Try it for all of your exercises.

🟢What?
Need more guidance? DM me for a free trial to improve your movement / performance / fitness



Online / In-house training
Strength & Conditioning / Sport Performance Training / Functional Training

Improving core stability and balance

🟢 Why?
Core stability is required before any movements whether it be push up, squats, running or even jumping. Without core stability, our body is unable to transfer energy properly throughout the entire body which causes energy leaks. Energy leaks in the form of feeling imbalanced, unstable or getting tired easily in a workout

🟢 How?
1) Start with a wider base. Use all the support you need before you let go and stabilize yourself

2) Start with front feet aligned with back knee and foot. Imagine kneeling on a tight rope and the floor is lava

3) Same as 2 but now swing your arms to create more challenge to your stability

🟢 Who?
Who needs this? Everyone

🟢 Need more guidance?
DM me for free trial of Online / In-house training for any goals that you may have 👍



Online / In-House Training
Sport Performance / Strength & Conditioning / Functional Training

Working on the squat with yesterday.

After some screening, he shows good mobility in his hips and ankles which leads to a good depth of squat as shown in the first video. However, stability and control in his squat was slightly lacking so we decided to work on that with the following exercises.

🟢 RNT Squat > To improve an upright posture when squatting
🟢 Squat with miniband > To improve utilization of the glutes and stabilizers during a squat with barbell



In-House Training / Online Training
Sport Performance Training / Strength & Conditioning

Resolving Low Back Pain
🟢
Working from home has got some of us sitting all day which may lead to poor posture and muscle stiffness.
🟢
When we sit for too long, our Front thighs especially our anterior hip complex (hip flexors) stiffen up which may cause our pelvis to tilt forward and our lower back to arch whenever we stand up or walk. Just imagine connecting two rubber hose from your hips to knees and try standing up.
🟢
This may result in discomfort or pain in the lower back. The exercise above is just one of the main steps to realign your pelvis and be free of pain.
🟢
Try it out and let me know how it goes.

🌠 Fun fact : Some females usually get into this posture to get a good picture of themselves 😉
🟢
Disclaimer : This video is only for educational purposes. Should you experience pain or discomfort before/during the exercise, kindly seek a qualified physiotherapist



In-House Training / Online Training / Sport Performance Training / Strength & Conditioning

Improving Starting Acceleration / Short Sprints
🔵
Wall drills are one of the best ways to train short sprints if you lack any gym equipments (sleds/pulleys) to train with. Why?

Because wall drills allows one to experience and improve their capability to produce force horizontally and at an optimal acceleration angle (45 degreeish)

Wall drills also helps one to improve their sprint techique and focus on utilization of the hips rather than the hamstrings.
🔵
Who needs this?

Basically any athletes that requires quick short burst of speed to reach a goal. Bballers, footballers, rugby, hockey players etc

Try it out and dm me if you have further questions



Online / In-House Training
Sport Performance Training/ Strength & Conditioning

Improving Tendon Stiffness at your ankles.

The tendon behind our ankles are one of the major contributors to our jump performance. Imagine a rubber band, the stiffer it is, the higher the recoil force it produces after it is stretched.

One of the best ways i have read about to improve this stiffnes at the tendon is by performing :

🔴 Isometric exercises (High tension/ no movement)
🔴 Plyometric exercises (Jumping/ hopping)

These exercises may help athletes that require jumping as part of their sport as well as everyday people to move about efficiently and pain free.

Try it out and let me know how it goes 👍




Online / In-House Training / Sport Performance Traning/ Strength & Conditioning

"Everyone in their life should be able to squat to a certain degree"

Some of my friends who know me will know that i was unable to squat or touch my toes easily in my early days. But after much self-education and self-correction, I was able to squat to this depth with my toes straight ahead.

🟡 The exercises above helps to improve external rotation of your pelvis during early and end range of motion of a squat. Use a light to moderate dumbbell for this exercise

🟡 These exercises may or may not help you increase the depth of your squat depending on the current state of your pelvis. If you need more assistance, let me know and i'll try my best to help

Note : This video is for educational purposes only. Seek a physical therapist if you experience pain or discomfort when trying these exercises out.

Online Training / Sport Performance Training / Strength & Conditioning

If I had only one dumbbell and I could choose only one exercise to improve my lower body power, it will be the Dumbbell Squat Jump. Why? 👇

🔴 Improve force production (to jump high)
🔴 Improve force absorption (to land safely)
🔴 Improve muscle elasticity (muscles as spring)
🔴 Improve kinetic chain linking (coordination of muscles to perform efficiently)

Who needs this?
🟣 Bballers, badminton, volleyballers etc aiming to improve their vertical jump and acceleration. Martial artist aiming to improve their punching and kicking power.

Make sure you have adequate strength levels in your legs before trying this exercise.

Enjoy and tell me your one exercise you would use to improve your lower body power 🦵💪


Online Training / Sport Performance Training / Strength & Conditioning /Functional Training

How Hill Sprints can help you

Performance
🟠 Obviously, Hill sprints help to improve speed. But more than that, it improves our leg extensor muscle power which we need it for quick first step acceleration (soccer/badminton), vertical jump (bball), punching power from driving down the ground (martial arts).

Hill sprints improves our acceleration technique by forcing our body to lean forward and requiring our legs to constantly produce that concentric power.

Health
🟠 Hill sprints and walking down can be done as a HIIT workout as well which stresses your cardiovascular and muscular system. It is more time efficient as just 20 minutes of this is more than enough for a good workout compared to a 1 hour jog.

Try it out and let me know 😁




Online Training /Strength and Conditioning/ Sport Performance Traning/ Functional Training