F45 Training Westlake Village

Trainer Tip Tuesday | Y Bells pt ✌️|

Breaking down 3 common movements we do with Y Bells here at F45:
💪 Y Bell Lateral Raise - targets the middle of the shoulder
💪 Y Bell Front Raise - targets the front of the shoulder
💪 Y Bell Rear Delt Fly - targets the back of the shoulder (GREAT for posture support, especially if you spend a lot of time sitting)

The basics for all three of these movements are the same:
1️⃣ Form is key, it’s okay to go lighter than you think to ensure you’re working the intended muscles (this is one of the few times you’ll hear Coach Steph suggest a lighter weight 🫣)
2️⃣ Keep those shoulders down and back & lats engaged to ensure you’re getting more shoulder than traps
3️⃣ If we don’t have the weight you want in a Y Bell, use a dumbbell instead 😉

Always ask a coach in the studio for form tips and suggestions & drop and ideas for future trainer tip Tuesdays ⬇️⬇️⬇️

& maybe you can ski into one of our weekend classes💪🏽

Trainer Tip Tuesday | Y Bells |

Y Bells are a unique & super versatile piece of equipment we use often here at F45

Quick Tips:
1️⃣ Y Bells are by size BUT it’s important to know the weights too - smalls are about 10lbs, mediums about 18.5lbs & larges are about 26.5lbs
2️⃣ Y Bells have four handles - 3 outside handles and the middle handle, the different handles provide different support in lifts, if you’re not sure which handle to use, ask a coach
3️⃣ If the weight you want isn’t available in a Y Bell, ask a coach if you can sub a dumbbell (the answer is yes 😏)

If you have any questions about using Y Bells in your workout please ask a coach in the studio!

& any suggestions for future trainer tip Tuesdays drop them below ⬇️⬇️

Trainer Tip Tuesday | Push Ups |

Push ups are one of the most accessible movements as they are body weight and there is a modification to fit every level 👏

Coach Steph’s Tips for Push Ups:
1️⃣ Core engagement is KEY without it, you’re doing double the work
2️⃣ A push up starts AND ends with your arms extended (don’t cheat your triceps)
3️⃣ Aim for your chest between your hands, not your nose! This takes pressure off the shoulders and will make push ups easier (I promise!)

Push up progressions:
💪Knee push ups
💪 Half push ups
💪 Traditional push ups
💪 Tempo push ups

If you have any questions about form or want help progressing your push ups, please ask a coach in the studio

Suggestions for future trainer tip Tuesday?? ⬇️⬇️

Trainer Tip Tuesday | Single Leg RDL |

One of the most common deadlift variations we see in our workouts are RDLs or Single Leg RDLs

Key to remember in any RDL:
‼️ it is a hip hinge movement - your hips should be moving forward and back to bring your chest towards the floor

If in single leg RDLs you find yourself focusing more on maintaining balance & you lose that muscle connection in your hamstrings 👏plant your back toe👏

this will keep you from falling over AND ensure you are working those muscles in the lift!

THE most common question I get about single leg movements with single arm load (holding one weight)
➡️ Which arm should I hold the weight in?
✅ short answer: it doesn’t matter, whichever feels more natural to you!

Single leg movements are a great way to build up strength and challenge our core as we lift as long as we are moving with correct form & movement patterns! If you have any form questions please ask a coach in the studio

What lift should we do next?? ⬇️⬇️

Trainer Tip Tuesday | Ski Erg | ⛷️

The ski erg is a super versatile piece of cardio equipment & one we see often in our workouts

A standard ski erg is a hip hinge movement (think deadlift, good morning)
• legs stay mostly straight
• movement is initiated by pushing the hips back

With the ski erg, ALL of our power is generated through the lower body & the arms are just a follow through…so if you’re feeling like your arms are doing most of the work, lower that resistance

🔑 We’re looking for full extension at the top of the ski, arms alllll the way up, hips extended forward & chest close to parallel at the bottom

✨always✨ keep at least one foot on the platform to ensure the ski doesn’t fall

& ask a coach in the studio if you have questions about form or how you can use the ski erg to help you reach your goals!

Ideas for future trainer tip Tuesdays?? Drop them below ⬇️⬇️

Trainer Tip Tuesday | Muscle Building Tips |

T-15 days left in the challenge 👀💪

Here are my top tips for building strength & muscle

1. Lift HEAVY!
2. Eat

You gotta give that muscle a reason to grow…and a reason to stick around.

These next two weeks challenge yourself to go up in weight across your lifts, you’ll probably find you’re stronger thank you know 😏

& for nutrition ensure you’re eating enough & a balanced diet to FUEL your workouts & build that muscle

If you have any questions about nutrition or progressing in your lifts ask a coach next time you’re in the studio

Drop suggestions for future trainer tip Tuesday ⬇️⬇️⬇️