The Training Company

🎃Happy Halloween from a couple buff goblins💪

Goal Crusher! 💥 6 months ago client was determined to get back in shape. We made a plan, set a healthy goal weight, stayed consistent and shed 25 pounds! Congrats and looking forward to setting and achieving new goals!
904

☀️ Rise & Grind 👉 Decide. Commit. Succeed. 💪

𝓕𝓲𝓽𝓷𝓮𝓼𝓼 𝓕𝓪𝓬𝓽𝓼: GLUTES
🔹Glutes is short for Gluteals, which are a group of 3 muscles that make up the buttocks and consist of the gluteus minimus, gluteus medius, & gluteus maximus.
🔹The glutes are the largest & strongest muscle group in the human body.
🔹Around 68% of the glutes are comprised of slow-twitch muscle fibers, which react best to low weight, high rep exercises. One of the best ways to develop the glutes is to start with the low rep heavier compound leg exercises (ex: squats, deadlifts, or lunges), then transition to isolation with low weight and high rep (ex: walking lunges, lateral band walks, rear kicks… etc).
🔹Excessive sitting or standing can often lead to tight hip flexors, imbalanced quadricep strength, and tight hamstrings. This can lead to injury, poor posture, or chronic lower back pain. Strengthening the glutes can help prevent a lot of these negative effects.
🔹Well balanced glutes not only look better, but can also help exercise performance! Running speed, jump height, and balance can all be improved with stronger glutes.
🔹The heels are the base of the feet that support the majority of the glutes in most standing exercises (squats, deadlifts, lunges… etc), so generally if more energy is driven down into the heels, the more the glutes will be activated.
🔹Here are some of the best exercises to work the 3 glute muscles: squats or deadlifts for the gluteus maximus, 1-legged deadlifts or lunges for the gluteus medius, and lateral band walks or side-lying leg lifts for the gluteus minimus.
🔹Stair climbing, walking lunges, & sprinting are great cardio exercises that also target the glutes.

👻Goblins gotta stay fit too! 🎃 Happy Halloween!

Want less back pain? Strengthen your posterior chain muscles!

The Romanian deadlift (RDL) is a traditional barbell lift used to develop the strength of the posterior chain muscles, including the erector spinae, gluteus maximus, hamstrings and adductors. When done correctly, the RDL is an effective exercise that helps strengthen both the core and the lower body with one move.

Today's workout 🏋🏻‍♀️

12 - RDL's
12 - single leg lying cable hamstring curls, before switching legs stand up, increase 1 plate, and perform 12 standing glute single leg donkey kicks with ankle strap/cable.
4X

12 - Good-mornings with barbell on back
12 - bridge-lifts with shoulders on bench, barbell across hips.
4X





904

Smile! It's leg day! 🦵

How to improve your plank... puppy distractions!

Starting Tuesday, JULY 7th 💪
The Training Company is rolling out all new classes.The ultimate goal is to get your body changing and then keep it changed!

Personal Training, in a small group environment, at a very affordable price. A 2 month, progressive training program that meets twice a week, packed with weight training and endurance exercises that will surely get you into shape!

Follow my advice for the next 8 weeks and you will be amazed at the changes in your body. I'll give you the motivation, diet recommendations and alternate day cardiovascular and resistance training workouts/advice/tips you need to reach your goals.

Puppy motivation! Doggy exercises!

🏋️💟🏋🏻‍♂️Nothing like waking up and knocking out a workout with your spouse! 👊