#qtxclients

[willariasqtx]

🦀GLENDA’S CRAB WALK🦀 . . . What it seems to be the set up for a traditional “crab-walk”, Glenda’s version includes sudden changes of direction and constant flexion of the hip. At some obvious point, this video has been edited to a 2x and 3x faster speed. . . Here the highlights of this modified version: . . . 🎯Maintain hip hinge for optimal activation of gluteus medium. In Glenda’s case, critical for knee stability (her fitness plan includes pre-hab plan before a second knee replacement) . . . 🎯Elevate heart rate percentage while keeping brain “guessing”. By the way, her #myzonemoves monitor shows 60% heart rate and the start of the video and 84% at the end o the drill. Not too bad for an isolation drill, ha? . . . . 🎯Enhance hip abduction as a motor skill, particularly when adapting to relative distances and speed reaction required. Have a lovely weekend. Shot question and/or start following us. Happy to tailor your fitness needs. 🤗Will . . . . . . . . . . . #qtxfitness #willariasclient #skins #lululemon #qtxclients #crab #crabwalk #rubberband #gluteusmedius #abduction #glutes #hip #kneestability #armadale #toorak #rehab #prehab #knee #kneereplacement #conditioning #core #cardio #inspiring @will_arias_fitness (at QTX Personal Training Studio - By Will Arias)

[willariasqtx]

⭐️McGILL'S "AIRPLANE"⭐️ Swipe ⬅️ to see videos (lateral and rear viewpoints) ➕ McGill himself demonstrating (frontal viewpoint . Did you try it before? If not, here is a great gluteus exercise with multiple therapeutic and conditioning advantages. For starters, if you want a dynamic warm up that matters and your hips are gonna be involve in your next training session, give it the "Airplane" a go. Tell us how you go. . BENEFITS ✅Gluteus activation ✅Core recruitment ✅It enhances motor control ✅It creates awareness about hip function ✅it helps to optimise lumbar stability MAIN TIPS: 1️⃣ Slight hip flexion of the standing side . 2️⃣ Establish a visual point of reference . 3️⃣ Keep a "rectangular" alignment between shoulders and hips during the whole movement . . 4️⃣ The torso follows the rotation initiated by the hip . 5️⃣ the ROM (range of motion) doesn't have to be big. It doesn't need to be fast either. It's all about gradual control of the movement. . 6️⃣ Stabiliser muscles like a bit of endurance-work before the burn arrives. So expect, around 30 seconds or at least 10 or 12 reps before the gluteus medius starts to fire up. . 7️⃣ if you check the second video, you'll see how the right hip "drops" below the left hip level. Also you might note my big toe tracking inwards. Both actions are intended to make work harder the Hip musculature of the standing leg. . Happy to discuss further. Cheers. Will . About 3 weeks ago, I posted a modified version of the "hip airplane" and mentioned that I would be posting a description of Professor McGill's version. So , there! . . . . . #hip #glutes #hiprotation #hipabduction #balance #stuartmcgill @backfitpro #willarias #qtxtraining #qtxclients #armadale #melbourne #core #torso #lumbar #lowerback #toorak #strength #conditioning #rehab #personaltrainerarmadale (at QTX Training Studio)

[willariasqtx]

⭐️McGILL'S "AIRPLANE"⭐️ Swipe ⬅️ to see videos (lateral and rear viewpoints) ➕ McGill himself demonstrating (frontal viewpoint . Did you try it before? If not, here is a great gluteus exercise with multiple therapeutic and conditioning advantages. For starters, if you want a dynamic warm up that matters and your hips are gonna be involve in your next training session, give it the "Airplane" a go. Tell us how you go. . BENEFITS ✅Gluteus activation ✅Core recruitment ✅It enhances motor control ✅It creates awareness about hip function ✅it helps to optimise lumbar stability MAIN TIPS: 1️⃣ Slight hip flexion of the standing side . 2️⃣ Establish a visual point of reference . 3️⃣ Keep a "rectangular" alignment between shoulders and hips during the whole movement . . 4️⃣ The torso follows the rotation initiated by the hip . 5️⃣ the ROM (range of motion) doesn't have to be big. It doesn't need to be fast either. It's all about gradual control of the movement. . 6️⃣ Stabiliser muscles like a bit of endurance-work before the burn arrives. So expect, around 30 seconds or at least 10 or 12 reps before the gluteus medius starts to fire up. . 7️⃣ if you check the second video, you'll see how the right hip "drops" below the left hip level. Also you might note my big toe tracking inwards. Both actions are intended to make work harder the Hip musculature of the standing leg. . Happy to discuss further. Cheers. Will . About 3 weeks ago, I posted a modified version of the "hip airplane" and mentioned that I would be posting a description of Professor McGill's version. So , there! . . . . . #hip #glutes #hiprotation #hipabduction #balance #stuartmcgill @backfitpro #willarias #qtxtraining #qtxclients #armadale #melbourne #core #torso #lumbar #lowerback #toorak #strength #conditioning #rehab #personaltrainerarmadale (at QTX Training Studio)

[willariasqtx]

Swipe photo to the left ⬅️ to watch the video. . ⭐️ACCOMMODATING SUMO DL ➕DEFICIT⭐️ . Thanks Sara, @pocket_cup, for showing us how it's done! This tailored version of the Sumo Deadlift, (apart from the kettlebell instead of a barbell) because it provide two particular challenges or disadvantages to the performer: . 1️⃣ ACCOMMODATING RESISTANCE: The rubber band allow us to work more evenly the effort made at both the beginning of the lift (starting strength) and the top of the lift (lockout). In other words, getting out of the hole is tough but, as the rubber band stretches in the way up, all the segments of the hip hinge are equally challenging. A great resource to adapt to the most difficult segments of the lift (sticking point). To illustrate Sara's effort, from 60kilos at the bottom, she is lifting approx 80kilos at the top of the move (1.5 times her bodyweight per 10 reps. Not too bad, ha?) . 2️⃣ DEFICIT STAND: a higher stance adds depth and difficulty to the lift itself and allows a greater range in motion to the Hip Hinge. However, Such deficit (check out the bottom of the Kettlebell descending lower than Sara's feet) is advisable only for advance lifters or those with strengthening purposes for the Deadlift event, given the technical demands that imply taking the mobility skills to the limit (and additional tension)... . 💥Please, mind that all new "foreign" environments or performance training strategy (like accomodating resistance and the deficit) only will be effective if the athlete ADAPTS to the conditions or disadvantages provided by such "adverse habitat". If so, stronger lifts will follow. Thanks for reading. Happy to discuss the topic, the chart or the video. Will .. . . : . . #strong #strongnotskinny #strength #fitgirl #willariasclient #qtxclients #qtxtraining #sumo #hiphinge #deficit #armadale #glutes (at QTX Training Studio)

[willariasqtx]

Swipe photo to the left ✅ to watch the video. . ⭐️ACCOMMODATING SUMO DL ➕DEFICIT⭐️ . Thanks Sara, @pocket_cup, for showing us how it's done! This tailored version of the Sumo Deadlift, (apart from the kettlebell instead of a barbell) because it provide two particular challenges or disadvantages to the performer: . 1️⃣ ACCOMMODATING RESISTANCE: The rubber band allow us to work more evenly the effort made at both the beginning of the lift (starting strength) and the top of the lift (lockout). In other words, getting out of the hole is tough but, as the rubber band stretches in the way up, all the segments of the hip hinge are equally challenging. A great resource to adapt to the most difficult segments of the lift (sticking point). In other words, from 60kilos at the bottom, Sara here lifts approx 80kilos at the top of the move (1.5 times her bodyweight per 10 reps. Not too bad, ha?) . 2️⃣ DEFICIT STAND: a higher stance adds depth and difficulty to the lift itself and allows a greater range in motion to the Hip Hinge. However, Such deficit (check out the bottom of the Kettlebell descending lower than Sara's feet) is advisable only for advance lifters or those with strengthening purposes for the Deadlift event, given the technical demands that imply taking the mobility skills to the limit (and additional tension)... . 💥Please, mind that all new "foreign" environments or performance training strategy (like accomodating resistance and the deficit) only will be effective if the athlete ADAPTS to the conditions or disadvantages provided by such "adverse habitat". If so, stronger lifts will follow. Thanks for reading. Happy to discuss the topic, the chart or the video. Will .. . . : . . #strong #strongnotskinny #strength #strengthtraining #fitgirl #willariasclient #qtxclients #qtxtraining #sumo #sumodeadlift #hiphinge #deficit #armadale #melbourne #prahran #toorak #southyarra #personaltrainerarmadale (at QTX Training Studio)

[willariasqtx]

⭐️FUN_tional WARMUPS⭐️ . Thanks to my client Sophie, 17, for demonstrating the "Row-Hop-Row", an exercise designed as a warm up drill. Swipe left ⬅️ to watch the video version. . What defines a functional warmup? . 1️⃣ it must be RELATED to the motion patterns to be execute during the training session. In other words, if you're planning to do squats🏋️‍♀️, get off the treadmill and groove your squat pattern instead. . 2️⃣ It must be RELEVANT to each client's training priorities. In this case, for instance, Sophie is grooving her thoracic rotation and activating her rotator cuff musculature. . 3️⃣ Ah, that's true, in most conditioning scenarios, it should ELEVATE the heart rate. Therapeutic sessions are a different story. . 4️⃣ if possible, it should be FUN, regardless if the client is 17 or 70... If you are currently searching for a coach/personal trainer make sure he/she offers not only the best resources but, most importantly, that make he/she is RESOURCEFUL enough. . Thanks for reading. Will . . . . . . #cardio #functionaltraining #willariasclient #fun #sunday #qtxclients #qtxtraining #armadale #melbourne #toorak #southyarra #prahran #warmup #fun_ctional #conditioning #17 (at QTX Training Studio)

[willariasqtx]

⭐️LANDMINE ROTATIONS⭐️ Thanks to my client Paul, a golfer with a more than decent 9.9, for demonstrating. . 💥Paradoxically, this is an ANTI ROTATION exercise for the the torso. So, the benefit decreases is the coveted vertical alignment between knee, hip and shoulder is loss. 💥The "before & after" screenshots shows what a few seconds of coaching intervention can do to achieve the best possible posture, lumbar safety and core work (more challenged when extending rather than crunching). 💥 swipe left ⬅️ if interested to watch short 10 second videos of Paul's before & after. Yesterday, I posted a video about torso rotations using the "landmine" or "torsonator" performer by Andy, a tennis player. Again, Here some of the main tips: 1️⃣ Straight arms the whole way 2️⃣ Use ball of feet as pivots while twisting 3️⃣ lats engaged the entire time. 5️⃣ Locate a visual point of reference 6️⃣ imaging your spine is a vertical cylinder 7️⃣ Hips and shoulder remain aligned. 8️⃣ Stop before losing form or speed . Let us know how you go. Happy to discuss it . . . . .#core #hip #cardio #strength #armadale #toorak #southyarra #melbourne #prahran #malvern #willarias #willariasclients #qtxclients #qtxtraining #conditioning #lowback #neuromuscular #landmine #twist #rotation #torsonator #golf #tennis (at QTX Training Studio)

[willariasqtx]

⭐️ADAPTATION THAT MATTERS⭐️ 💥My client and friend, Loz, an Aussie Rules Footballer -and amazing human being, here demonstrating an adaptation drill which applicability is relevant to the demands that most football codes require: being able to get up and change direction within the same action. 💥Ok, for short, let's call it a functional or carryover exercise. As must biped movements (both feet on the ground) and straight up and-down lunges are unlikely during the game, being able to transfer body weight hip to hip is a must when it comes to change direction rapidly. 💥The resistance provided by the cable machine obviously represent the external loading that adds spice to the rotation of the torso, sturdiness to the core musculature and, as a result, helps to protect the lumbar spine which is designed to be stable rather that being source of rotation, a task better suited for the hip and thoracic regions. 💥Happy to discuss. Thanks for reading. Will. #hip #lowback #glutes #hiprotation #hipadduction #balance #arias #willarias #willariasclients #qtxtraining #qtxclients #armadale #melbourne #core #torso #lumbar #spine #lunge #football #fitgirl #strongwoman #functionaltraining