#willariasclient

[willariasqtx]

⚙️Beltless Squat checklist⚙️ . . 10 points to consider when you’re at the bottom of the squat (regardless if wearing a belt or not): . . 1️⃣Even grip✅ . 2️⃣Neutral wrist✅ . 3️⃣”Split” the bar✅ . 4️⃣Lats engaged✅ . 5️⃣Spreading floor apart✅ . 6️⃣Core braced✅ . 7️⃣Stable lumbar Spine✅ . 8️⃣Constant visual reference✅ . 9️⃣Hip leading entire move✅ . 1️⃣0️⃣Holding breath before going up✅ . . Let us know what you think and/or start following us to keep posting compelling stuff. . . Have a great weekend 🤗Will . . Ps. Oops 🙈, thanks 🙏 Sara for demonstrating her squat during her first day, back from holidays. Swipe ⬅️ if you wanna see the video version. . . . . . . . . . . . #squats #squats #squatbooty #core #10 #glutes #lululemon #fitgirl #strongwomen #bodybuilding #willariasclient #qtxfitness #strengthtraining #strengthandconditioning #armadale #toorak #shorts #beltless (at QTX Personal Training Studio - By Will Arias)

[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]

🦀GLENDA’S CRAB WALKING🦀 . . . This Friday’s “special” is really special indeed. The video has been obviously edited to a 2x and 3x faster speed. . . 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. 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]

📐⚙️TAILORING KB SQUATS⚙️📐 . . 🎯Assess your own range of motion before adding external resistance. Gradually. . . 🎯Find the squat depth and width that makes you feel comfortable enough to maintain neutral spine and knees tracking in vertical line with the toes. . . . 🎯At lockout, squeeze glutes rather than leaning backwards. Some people does that so as to feel taller & straighter but hyperextending the lumbar spine is unnecessary and feather risky. . . 🎯Even if you think the thoracic area looks a bit rounded, no worries, that is totally fine as the squat pattern finishes with hip extension. Any movement extra attempts against the desired stability of the low back. Happy to discuss further. . . Thanks to Hayley for demonstrating and ongoing support. Feeling proud! . . . Thanks for reading. Cheers. Will. . . . . . . . . . . . #qtxfitness #willarias #lowback #spine #quads #glutes #squat #squats #willariasclient #coaching #tailor #fitgirl #fitmum #sumo #kettlebell (at QTX Personal Training Studio - By Will Arias)

[willariasqtx]

💃THE FABULOUS GLENDA’S KB DEADLIFTS💃 Here is a Hip Hinge versión tailored for Glenda, on her pre-habilitation conditioning before a second knee replacement. Isn’t she fabulous? Happy to explain the foundation behind this customised alternative using a kettlebell and a rubber band. Hints? ⚙️Minimise knee bearing ⚙️Allow more range of motion to “elastic” hammies. ⚙️Combine two sources of resistance: Consistent (KB) and accomodating or variable (rubber band) ⚙️Sufficient hip flexion and extension ⚠️ Warning: This is not for your every day customer or referred knee patient. Ask your medical practitioner before trying this one or any of the tutorials provided in this site. Thanks for following, Will Arias . . . . . . . . . . #glutes #redhair #knee #kneereplacement #willariasclient #qtxfitness #hip #hiphinge #kettlebell #deadlift #strength #inspiring #prehab #conditioning #coaching

[willariasqtx]

Snowboarding/skiing on a budget 🏂⛷ Or Just FUN_ctional training 🏄 A few days back I posted a video about the importance of prioritising warmups relevant and related to the sport of choice. Here, My longtime client Graham, a keen snowboarder and Porsche Carrera Cup driver 🏎, confirms such statement as this drill is transferible to both specific sports. Is it the kind of stuff that we tailor to most of our dear clients, on a regular basis? Of course, no. Risky? As in most cases, only if you do it incorrectly! Just clarifying to the haters, we only might prescribe this sort of drills if one or more of the following needs are present: • Depending sport of choice; • Alternative to train vertical jump pattern • A mind who tends to reach plateaus if there is not enough variety in the cardio/intervals department. • Need for variety for the neuromuscular system and/or new paths for the central nervous system, proprioceptive awareness and motor control. • Plain craziness • All of the above Keep in mind cost and benefit of every move. Is this the safest idea for an elite snowboarder a day before starting a competition? Probably not. However, it could apply as part of the repertoire when off-season or summer time, for instance. Thanks for reading. Will . . . . ------------------------- #FUN_ctional #snowboarding #surf #unstablesurfaces #proprioception #kinesthetic #fun #fitatfifty #qtxtraining #willariasclient #endurance personaltrainerarmadale #cardio #armadale #melbourne #conditioning #qtxclients #willarias #strength #loco #crazy #carrera #porsche #driver #racing #core #skiing #control (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) . 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)