DeHenzel Training Systems, Ashburn, VA Video February 20, 2019, 2:16pm

Videos by DeHenzel Training Systems in Ashburn. DeHenzel Training Systems is an award-winning In Home Personal Training and Nutrition company, servicing Northern Virginia and Washington DC.

Stuck inside today with the snow?!

How about a new core exercise to add to your in home workout today? ๐Ÿ˜‰

Performing moutain climbers on an unstable surface like a ball can further engage your core by challenging your stability.

Be sure to keep your hips up and drive those knees toward the ball. Squeeze your core to keep you stable.

Other DeHenzel Training Systems videos

๐Ÿ‘‰ Looking for a tough but effective twist to your traditional squat? Try adding in some THRUSTERS! ๐Ÿ‹๏ธโ€โ™€๏ธ Thrusters are the worst and the best. The worst as in they are tough...the best as in they work ๐Ÿ˜‰ ๐Ÿ‘‰ to make this exercise as effective as possible, youโ€™ll want to drive your legs up as you come out of your squat to press your weights. If youโ€™re not coming up with force, youโ€™re doing it wrong! ๐Ÿ‹๏ธโ€โ™€๏ธ Give it a try and let us know what you think!

Jason is two weeks out from another shot at hiking rim-to-rim-to-rim in the Grand Canyon and is in the final push of training. Here he is doing some sled pushes with his training partner and coach, Jonathan. Also, itโ€™s safe to say the neighbors think we are officially crazy ๐Ÿคช

Anyone who knows me know I LOVE a good lunge! In fact, every workout of mine includes some variation. ๐Ÿ‘‰ Reverse lunges are easier on the knees, while still providing an awesome focus on your glutes! To perform: โœ… stand about hip-width apart, squeeze your core taking a big step backwards. Bend your back knee so it comes in contact or close to the floor, while keeping upper body upright. Return to starting position and swap legs. Common mistakes include: โŽ standing or stepping too close together, taking too short of steps, rounding the upper back. โ“questions about performing a reverse lunge? Let us know below ๐Ÿ‘‡

Looking for a great upper back exercise?? ๐Ÿ™‹โ€โ™€๏ธ๐Ÿ™‹โ€โ™‚๏ธ ๐Ÿ‘‰ Meet the Bent Over Row! This challenging exercise can be done many ways (barbell, t-bar, different grips, etc) with many variations (one arm, two arms, supported with a bench, etc). In this video, we show a simple version using two dumbbells and performing a wide grip (elbows out vs in). A successful bent over row assumes that you have mastered the hip hinge (as found in a deadlift). ๐Ÿ‘‰ To nail the Bent Over Row: - grab your weights and hinge at the hips, keeping a flat back and coming just about parallel to the floor - bracing your core, pull the weights towards your sternum, keeping the weights in line with your elbows โ€ผ๏ธ if youโ€™re having trouble keeping a flat back, either lower the weights or use a bench to support your body.

Looking for a great full body warmup?! ๐Ÿ™‹โ€โ™€๏ธ Meet the DYNAMAX ball. If you donโ€™t have access to a DYNAMAX ball, you can also use a medicine ball or even a dumbbell. This warmup is a great way to engage the entire body, paying special attention to the shoulders and hips. Check out the โ€œscoopingโ€ movements and give it a try as you start your next workout!

Who loves a good lunge?! ๐Ÿ™‹โ€โ™€๏ธ Forward lunges are great for primarily strengthening your quads and glutes but can also work to develop your core strength and overall balance and stability ๐Ÿ’ช๐Ÿ’ช How to: - lift your leg and take a big step forward while simultaneously dropping your opposite knee towards the floor. - look for 90 degree angles - one with each leg/knee to ensure youโ€™re not stepping out too far or not far enough. - push back through the grounded foot and back to your starting position. Repeat on the other side. Key points ๐Ÿ”‘๐Ÿ”‘ - keep your core super tight to help with stabilizing - imagine your steps on a railroad track to stay in alignment - if you have any knee issues, try a reverse lunge instead as forward lunges place more pressure on the knees

Stuck inside today with the snow?! How about a new core exercise to add to your in home workout today? ๐Ÿ˜‰ Performing moutain climbers on an unstable surface like a ball can further engage your core by challenging your stability. Be sure to keep your hips up and drive those knees toward the ball. Squeeze your core to keep you stable.

Looking for a fun and challenging core exercise? Check out our โ€œValslide Core Comboโ€ and give it a try yourself! If you donโ€™t have Valslides, you can swap them out for paper plates!

See what it's like to work with us!
Are you short on time to workout? Get your time back! See how working out at home with an expert trainer can save you time today๐Ÿ‘‡

Celeste's first powerlifting meet
A big congratulations to our client Celeste for crushing her very first powerlifting meet today. Celeste, we are proud of you!

In Home Personal Training for Northern Virginia and Washington DC
Are you short on time to workout? Get your time back! See how working out at home with our expert trainers can save you time today๐Ÿ‘‡

365 Nutrition Coaching Program - DeHenzel Training Systems
๐Ÿ”ธ๐Ÿ”ธRE-OPENING: SEPTEMBER 2017๐Ÿ”ธ๐Ÿ”ธ (comment below or PM to reserve your spot!) We are looking for 10 women and men of all ages who live anywhere and are Ready, Willing and Able to commit to a 12-Month online nutrition and lifestyle program at an exclusive rate. No diets, no gimmicks, no supplements or products to purchase. Just awesome, results-proven, science-backed, nutrition coaching. Everything is done through an online platform with daily lessons, weekly habits, on-going feedback, support and accountability from your PN Level 1 Nutrition/ProCoach, Sophie. โžก๏ธ This program IS for you if: โœ… You want a nutrition plan that fits your individual lifestyle โœ… You're willing to commit a full year with 15 mins each day to focus on the program โœ… You want hands-on, practical, real-world strategies to navigate nutrition (no diets here!) โœ… You want to work with a PN Pro Coach who'll stick with you every step of the way as you learn and grow ๐Ÿšซ If you're looking for the magic pill or a quick fix, this isn't the program for you. <== Are you in?? Comment "I'm in" below and we will send you a PM with all the necessary details to get started.==>!? ๐Ÿ”ธ๐Ÿ”ธ Oh and we start Monday, September 11th! ๐Ÿ”ธ๐Ÿ”ธ Ready for a change?? Let's see what we can do :) To learn more about our coaching program, visit our site below or check out the below video. http://dtsnova.com/365-nutrition-coaching-program/

365 Nutrition Coaching Program - DeHenzel Training Systems
**RE-OPENING SEPTEMBER 2017*** We are so, so, so (can you tell we are excited?!) excited to launch our NEW and drastically IMPROVED 365 Nutrition Coaching Program! We have moved our coaching to an online platform with daily lessons, daily habits, endless accountability and access to your coach. It's everything it was before but BETTER! The BEST part is you can NOW take your coaching anywhere with you - work travel, vacation, home, away, it doesn't matter! Since our coaching is done through our online platform, location is irrelevant! Click the video below to learn more about our new and improved 365 Nutrition Coaching Program and learn how you can stop dieting and start looking, feeling and being better. <=We already have a handful of clients signed up who are ready to transform their lives, will you be next? => You can also stop by our site to learn more: http://dtsnova.com/365-nutrition-coaching-program/

<== Today we are talking about the IT BANDS and how they can cause major tightness in your knee/quad/hip area. ==> Check out our quick video on how to effectively ROLL your IT BANDS and gain some relief! **quick note, for most people, positioning yourself on your forearm while rolling and not in an extended position (as shown) will be more comfortable on the shoulder**

Are you doing your DEADLIFTS correctly?! Are you making theses common MISTAKES?! Sophie shares a few QUICK & EASY tips to perfect your deadlift!

Are you making these common mistakes with your Step-ups?! Find out below! Sophie shows you some quick and easy tips on how to perform your Step-ups safely and effectively!

Looking for an awesome LUNGE exercise?! Sophie DeHenzel shows you one of her favorite!

Want to improve your Goblet Squat?! Sophie has some very quick and easy tips for doing just so!

Are you doing your push-ups correctly?! Sophie has a few quick and easy tips to perfect your push-ups!

When your workout partner tries to sabotage the workout....

DTS In Home client Celeste, learning how to deadlift from the floor. Nice work, Celeste!

Want to learn how to do an unassisted pull-up?? Sophie will teach you how!!

When you're working on your video as part of the Small Business Awards submission and it starts out like this....๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚

When you're working on your video as part of the Small Business Awards submission and it starts out like this....๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚

Our Story
Produced by Mesh Omnimedia for the Loudoun County Chamber of Commerce 2015 Small Business Awards. DeHenzel Training Systems was awarded Home-Based Business of the Year.

Looking for a way to progress your push-ups?? Add a band for increased resistance! DTS client, Chad can be seen doing banded push-ups during an in home session. He's been working really at progressing his push-ups and they have come a long way! To try these at home, make sure to keep your glutes and core really tight and maintain a flat back. This is a tough progression, so you want to ensure that your unloaded push-up can be done with proper form before progressing with a band. Give these a try and let us know how they go!

How to fix your squat
Do you have trouble staying upright in your squat? Many people do. A great way to teach your body to stay more upright in a squat is to place a stick or bar behind your back as you squat. Continue to do this until your form begins to improve and slowly take the stick or bar away. DTS client, Matt has been working on this for a few weeks now. His form has IMPROVED significantly by using the stick to begin his squats and then taking it away half way through each set. Check out Matt's below video and give it a try on your own if your squat needs a little upright help!

DTS In Home client, Tracy, doing a tough variation of core toe taps using Valslides. Nice work, Tracy!!

DTS client, Tracy working hard during an in home session with trainer Sophie, performing Valslide reaches for her core. Try these for a tough core workout!

DTS client Clint performing a set of awesome deadlifts during a session at his workplace gym. Do you have a gym at work? Get in a training session before, during or after work with one of our certified personal trainers. Contact us today to get started!

M (age 13) has been working on strengthening his push-ups for a few months now. When we first started focusing on them, he could barely do one, and it wasn't pretty! Although we are still working on form, M has hugely improved his pushups! Keep up the hard work, M! We're proud of you!

Tracy working on her kettlebell swings this morning during our in home session. Tracy's form has come a long way, keep up the hard work!! Also, she always has the best 80s playlists :)

At DTS, we place a lot of emphasis on correct form to keep our clients healthy and safe. As you can see from our in home workout, Clint has great form with his squats - nice depth, upright upper body and tight core!

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