Luke Rhys Personal Training

🙌🏼 How To: Leg Extension 🙌🏼.

Setup🔧; For this video, I've laid out a basic step by step guide on the video itself, however in this section I'll go into a little more detail.

Step 1️⃣: Check your weight, make sure it is appropriate for you and that you can safely lift it without injuring yourself.

Step 2️⃣: Seat Position, this should be positioned so that when you sit on it the back of your knees rest comfortably on the seat.

Step 3️⃣: Adjust Leg Rest, if this isn't set so you can already slide in comfortably change it so you can do so.

Step 4️⃣: Re-adjust leg rest, make sure your legs are slightly further than 90 degrees.

Step 5️⃣: You then need to lift the leg rest so that this comes up to the top of your ankles.

Step 6️⃣: Sit back comfortably and push your legs upwards coming almost to a straight legs, next bring your legs slowly down to the starting position and repeat.

Benefits👌🏼: The leg extension is great movement to help build your Quadriceps ( Front part of your leg ). Using this machine is great if you're looking to isolate this muscle group for toning, muscle building and even rehab purposes.

As always get this saved if you found it helpful and if you have any questions drop me a comment.

🙌🏼 How To: Assisted Pull-Up 🙌🏼.

Setup🔧: Using the Assisted Pull-Up machine is slightly different to the usual set up. Firstly we want to add a heavy weight as this helps when you're pulling yourself up.

Here I demonstrate 3 different ways you can do a Pull-Up:

Narrow Grip: More emphasis on your biceps, will usually feel more of a squeeze in the central part of your upper back.

Regular Grip: Evenly distribution of bicep and the whole of your upper back.

Wide Grip: You will definitely feel this right behind the shoulder blades and down your lats, this is your most traditional form of a pull up.

Placing your hands in the position of the Pullup you are going to do, put your feet/knees on the rack/pad & push down so your arms extend straight.

Breathe in as you pull yourself up, the top of your chest should reach just underneath the handles, exhale on the way down to the starting position and repeat.

Benefits👌🏼: Great for working out your back in an effective and safe way. This machine also requires no spotter so you can do it all by yourself.

As always get this saved if you found it helpful and if you have any questions drop me a comment.

🙌🏼 How To 🙌🏼 This is my first video in a new mini video series helping YOU get the most from a specific exercise or machine. This first one is the Seated Chest Press👏🏼Now into the breakdown⬇️; Setup: Firstly, check the weight loaded onto the machine to make sure it is the correct weight for you, if you're new to the exercise I would recommend starting at the lightest weight possible to get a feel for the movement.

Next, we're going to adjust your seat position, making sure that when you're seated your hands should be inline with your chest. Following from this if you're not in this position lift or lower the seat to the correct position making sure your feet can touch the floor.

Movement: Upon following the steps above you should grasp the handles firmly arms bent to about 90 degrees and exhale as you push out. Now inhale as you slowly bring your arms back to the starting position ensuring that you come close to the weight stack and repeat.

Benefits: The seated chest press mainly targets your chest (pectorals), equally you are working the back of your arms (triceps) it will also incorporate your back and shoulders. Using a machine, also helps prevent error in form & can help you get used to a movement you may not have previously completed before.

Get this one saved📍and please give me any feedback on how you found this video.

🙌🏼 How To 🙌🏼 This is my first video in a new mini video series helping YOU get the most from a specific exercise or machine. This first one is the Seated Chest Press👏🏼Now into the breakdown⬇️;

Setup: Firstly, check the weight loaded onto the machine to make sure it is the correct weight for you, if you're new to the exercise I would recommend starting at the lightest weight possible to get a feel for the movement.

Next, we're going to adjust your seat position, making sure that when you're seated your hands should be inline with your chest. Following from this if you're not in this position lift or lower the seat to the correct position making sure your feet can touch the floor.

Movement: Upon following the steps above you should grasp the handles firmly arms bent to about 90 degrees and exhale as you push out. Now inhale as you slowly bring your arms back to the starting position ensuring that you come close to the weight stack and repeat.

Benefits: The seated chest press mainly targets your chest (pectorals), equally you are working the back of your arms (triceps) it will also incorporate your back and shoulders. Using a machine, also helps prevent error in form & can help you get used to a movement you may not have previously completed before.

Get this one saved📍and please give me any feedback on how you found this video.

🗣Say it with your chest!🗣 Recently I've been trying to grow my chest a little more so I've added this Chest Finisher after I've finished my regular chest routine give it a go next time and get it saved👏🏼.

⚓️ T-Bar Rows ⚓️ Bored of the same old Lat Pull down or Pullup routine? Here's an exercise to add to your locker💪🏼
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This exercise, like many other row variations work all major muscles in your back.
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So what's so great about this exercise🤔?
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Along with giving your back a great workout it also works your shoulders & biceps whilst using abdominals, hamstrings & glutes to keep you stabilised throughout the lift.
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How do I execute it safely🚑?
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To begin, start with the bar up against a solid surface, corners are usually best as the bar is less likely to move. However if this isn't an option just use a sturdy wall.
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Straddle the bar facing your Double D handle, bring your legs to a shoulder width position or slightly outside. Bend forward from your hips, with your knees slightly bent. Make sure the DD handle is now right up to the collar of the bar ( or slightly further down as in the video ). When ready, keep your core engaged & pull the bar towards your chest keeping your elbows as tucked in as possible. Repeat the movement for as many reps and sets that is in your current workout format👌🏼.
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♻️Try and try again♻️ ,not everything goes to plan the first time round. But if you're consistent you will get there.
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Little break in Germany over the weekend has done me some good, feeling refreshed and ready to take this week head on✅.
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Try out this Leg finisher after a solid legs session 4 rounds X 40 seconds. 🤙🏼
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