Tailor's Thoughts

[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 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]

☄️MEDIBALL WARM-UPS☄️ . . Thanks to Amanda and Sara for showing us 4 ways to use the medicine-ball during their warm-ups. Both sessions started with the squat pattern and, gradually, we added discs to the barbell. So, as part of their warm up, we implemented functional drills. . . ⚙️WHAT DEFINES A FUNCTIONAL WARM-UP? 1️⃣It must be RELATED . . 2️⃣It must be RELEVANT. . . 3️⃣it must ELEVATE hearth rate. . . 4️⃣It should be FUN, when possible. . . Let’s elaborate: . . 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. Or imaging throwing jabs and uppercuts before going to the golf course. . . 2️⃣ It must be RELEVANT to each client's training priorities. In this case, for instance, Amanda is working on her thoracic rotation while 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 sure he/she is RESOURCEFUL enough. . Thanks for reading. Will . . . . . . #warmup #cardio #functionaltraining #willariasclient #fun #qtxfitness #armadale #toorak #fun_ctional #conditioning #strengthandconditioning #50 #qtxclients #squats #hop #jump #bounce #plyometrics #fitgirl #aerobic #fitmum #medicineball #relevant #related #strengthtraining @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]

⚙️After giving it a strong go to group fitness classes and boot camps, Hayley decided to join us while looking for reliable alternatives to address her lower back issues. ⚙️ Fast forward 6 months. Now Hayley has reached better posture, optimal core strength and pain free low-back pain. ⚙️Her physical and mechanic of lifting has also improved. In fact, more than all those years that she “invested” with “no-pain-no-gain” methods. Hayley’s testimonial refers to the difference between “Performance training” and “Training Performance”. Let’s elaborate: "PERFORMANCE TRAINING", where the session should work as a carryover to get better at something, name it "specific sport", "specific rehab" or "personal lifestyle". Sadly, the term "functional" also has been associated to lame exercises or physical activities where the session itself becomes a "TRAINING PERFORMANCE". That means, sweating for the sake of sweating but without providing a carryover to make you better at something outside the gym floor. In short, that is the difference between a "Training session" and a "workout". Happy to discuss further! Thanks for reading. Will. #philosophy #testimonial #spine #lowback #torsonator #landmine #performance #fitmum #happy #willariasclient #willarias #qtxfitness @will_arias_fitness #focus #priorities (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]

🔥🔥🔥BEST GLUTE EXERCISE THAT YOU MIGHT BE MISSING🔥🔥🔥 Here is Amanda, 50, a Reg. PT mastering SINGLE LEG ROMANIAN DEADLIFT (RDL) using a #torsonator or #landmine. ⚙️DO’S . . ✅Use straps. Not only a heavy load but sweaty/small hands could make u lose grip. . . ✅So, wrap the strap around the bar, tight grip & thumb over the bar (so as to encourage a neutral wrist) . . ✅Before starting, while standing, make sure the bar’s edge & grip are in front of your inside leg (the one that will go in the air) . . ✅Straight arms & lats engaged. . . ✅Keep neutral spine & core braced . . ✅The barbell must travel vertically, following gravity’s trajectory (So, grip aligned with “standing-shoe-laces”) . . ✅Internal rotation of foot “in the air”, so as to encourage horizontal alignment of the hips. . . ✅Standing heel pushes against the floor & shin stays rather vertical . . ✅Rear leg stretches back & straight while dorso-flexing the ankle joint (opposite to tippy toes) . . ✅Inhale in the way down & breath out in the way up. . . ⚙️DON’TS: . . 🚫Don’t bend wrist or elbow. . . 🚫Don’t initiate movement through knee or ankle. “Drive” through the hip instead. . . 🚫Don’t bend torso at any stage . . 🚫Don’t relax free fist. “...General body stiffness increases neuronal overflow. Adding motor implies more contractile strength” (Prof. S.McGill) . . 🚫 Don’t change your “horizon line”. A consistent visual point of reference helps with postural consistency (M.Rippetoe) . . ⚙️MAIN TARGETS: 🔥Gluteus maximus & medius, 🔥Core (specially lumbar stabilisers) 🔥hamstrings, 🔥adductors... I hope you don't mind to deal with DOMS the next day. . . Here is a the link to watch a video-tutorial from different angles: https://instagram.com/p/Bbn0N1yD4p8/ . . Finally, I want to give credit to @bretcontreras1 , @backfitpro @benbrunotraining & @movementasmedicine for robusting my coaching proficiency & providing scientific evidence to support my work. I gratefully regard their selflessness by sharing ongoing education. It inspires me to deliver compelling posts. Big thanks 🙏! @will_arias_fitness . . . . . . . . . . . . . . . #glutes #spine #deadlift #core #hip #hinge #willarias #strength #qtxfitness (at QTX Personal Training System - By Will Arias)

[willariasqtx]

🔥🔥🔥BEST GLUTE EXERCISE THAT YOU MIGHT BE MISSING🔥🔥🔥 Here is Amanda, 50, a Reg. PT mastering SINGLE LEG ROMANIAN DEADLIFT (RDL) using a #torsonator or #landmine. ⚙️DO’S . . ✅Use straps. Not only a heavy load but sweaty/small hands could make u lose grip. . . ✅So, wrap the strap around the bar, tight grip & thumb over the bar (so as to encourage a neutral wrist) . . ✅Before starting, while standing, make sure the bar’s edge & grip are in front of your inside leg (the one that will go in the air) . . ✅Straight arms & lats engaged. . . ✅Keep neutral spine & core braced . . ✅The barbell must travel vertically, following gravity’s trajectory (So, grip aligned with “standing-shoe-laces”) . . ✅Internal rotation of foot “in the air”, so as to encourage horizontal alignment of the hips. . . ✅Standing heel pushes against the floor & shin stays rather vertical . . ✅Rear leg stretches back & straight while dorso-flexing the ankle joint (opposite to tippy toes) . . ✅Inhale in the way down & breath out in the way up. . . ⚙️DON’TS: . . 🚫Don’t bend wrist or elbow. . . 🚫Don’t initiate movement through knee or ankle. “Drive” through the hip instead. . . 🚫Don’t bend torso at any stage . . 🚫Don’t relax free fist. “...General body stiffness increases neuronal overflow. Adding motor implies more contractile strength” (Prof. S.McGill) . . 🚫 Don’t change your “horizon line”. A consistent visual point of reference helps with postural consistency (M.Rippetoe) . . ⚙️MAIN TARGETS: 🔥Gluteus maximus & medius, 🔥Core (specially lumbar stabilisers) 🔥hamstrings, 🔥adductors... I hope you don't mind to deal with DOMS the next day. . . Here is a the link to watch a video-tutorial from different angles: https://instagram.com/p/Bbn0N1yD4p8/ . . Finally, I want to give credit to @bretcontreras1 , @backfitpro @benbrunotraining & @movementasmedicine for robusting my coaching proficiency & providing scientific evidence to support my work. I gratefully regard their selflessness by sharing ongoing education. It inspires me to deliver compelling posts. Big thanks 🙏! @will_arias_fitness . . . . . . . . . . . . . . . #glutes #spine #deadlift #core (at QTX Personal Training System - By Will Arias)

[willariasqtx]

Highlight of the coaching day, by far: Loz's @lozzie584 personal best squatting 91Kg x 4 reps. Unfair advantage, though: Bob Marley in the background took her home :) . Nothing can overshadow this highlight of the day. Not even that bit of a valgus collapse. We'll let alone that projected 100kg for now until we fix it. . #squat #strongwomen #strength #armadale #melbourne #pb #strengthtraining #stronggirl #goodlifearmadale #core #qtxtraining #qtxclients #willariasclient #willarias (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]

⭐️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]

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 #porsche911 #driver #racing #core #skiing #control (at QTX Training Studio)

[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). 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). 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)