Prevention & Performance Training

CLOSE STANCE SMITH MACHINE SQUATS Primary Muscles: Quadriceps (Legs) FOCUS ON:... 1 The setup - get a firm connection to the bar, make sure your feet are close together, not fully touching by definitely closer than your normal squat stance. 2 Lock those knees at the top - to keep this movement more quad focus we place the bar higher on our back/neck than usual, get a big stretch on the eccentric & lock your knees out (safely) at the top of the movement. I almost try and flex my full quad at the top of each rep See more

BOOTY BUILDER MACHINE Primary Muscles: Glutes/Hamstrings (Legs) FOCUS ON:... 1 Setting up the machine properly - knees should be just about over your feet at the top of the movement, about a 90 degree bend in your knees at the top & the lower portion of your shoulder blades should be supporting your upper body. 2 Brace your core properly - so many people when performing hip extension movements don’t brace their core properly. Practice your core brace with bridges to get a better connection with movements like this one 3 Keep your chin tucked - keeping your chin in your chest is another cue to help you avoid over extending your back & will help you keep your abs tighter ( by keeping your cervical spine in a flexed position - almost like doing a crunch while performing the hip thrust) See more

DB SUPINATION CURLS Primary Muscles: Biceps FOCUS ON: ... 1 Standing tall with your core tight, lean to which side you are going to perform first. I lean so that my arm hangs almost straight down, stretching the bicep more than not leaning. 2 Keep a firm grip on the dumbbell, try and keep your wrist as straight as possible. 3 At the top of the movement, rotate the dumbbell as much as possible into supination while remaining pain free. Rotate your pinky thru towards your shoulder - this improves your bicep peak See more

HIGH & WIDE LEG PRESS Primary Muscles: Hamstrings (Legs) FOCUS ON:... 1 Placing your feet high & wide on the platform (can be higher than shown in video). This placement of your feet is going to stretch the backside of your legs more at the bottom, recruiting more of the hamstring muscle group. 2 Be sure to drive your knees out as the weight descends, your knees should almost be in front of your shoulders at the bottom of the press. Get a big stretch - more muscle recruitment, more calories burnt. 3 Inhale at the top of the press, brace your core, descend the weight, explode up and exhale See more

SEATED CALF RAISES Primary Muscles: Soleus (Calf) FOCUS ON:... 1 Setting up your feet, knees and hips on the machine evenly. You want even pressure in both thighs coming from the pad. 2 I recommend doing a double rep, which just means at the top of the movement (when your heels are raised) let them come down partially and then squeeze again at the top. Watch the form in the video - do it until it’s burns 3 Avoid rocking your body back and forth, just have those heels move up and down and lock everything else in tight with your core. See more

CABLE ROPE HIGH ROW Primary Muscles: Rhomboids/Rear Deltoid (Upper Back) FOCUS ON ... 1 Keep a stable base with your feet and hips 2 Throw your elbows back and out, pulling the rope towards your chest 3 Squeeze and focus on a controlled stretch before your next pull See more

STRAIGHT ARM LAT PULLDOWN Primary Muscles: Latissimus Dorsi (Back/Lats) Focus On ... 1 Keeping a level base with your feet 2 Avoiding shrugging into your neck at the top of the movement. Keep the tension in your lats by avoiding scapular elevation. 3 While keeping your arms straight, pull your hands to your pockets, elbows to your ribs & bringing your chest tall while doing all of this Complicated, yes. Efficient yes! 4 Be sure to brace your core before pulling downward with the rope. And as always squeeze!! See more

HARDWORK CREATES RESULTS NO detoxes, NO zero calorie juice cleanse, NO fancy supplements. Guidance ... Education Motivation Accountability The discipline to carry it all out Couldn’t be more proud of our hard working client Janet YOU COULD HAVE THESE RESULTS TOO, DM & FIND OUT HOW TODAY

INCLINE BENCH PRESS - 1.5 REPS Primary Muscles: Clavicular Head of the Pectoralis Major (Upper Chest) This incline press variation is done with one and a half reps counting as one repetition. This keeps tension on our primary muscle groups, which will help them grow. It also makes it a heck of a lot harder ... FOCUS ON 1 Stabilize your upper back on the bench - one of the most important things is to keep contact with your upper back, it’s the base of your bench press. Imagine trying to squat with your feet not flat...recipe for disaster. 2 Getting a full stretch - don’t stress weight so much as getting the bar to at least chin depth. If you want to develop the muscle you need to work in that muscle, and upper pecs are long muscles. Stretch and squeeze them! 3 With any good bench press - maintain all point of contact. Not only your upper back as mention in focus point 1 but also your butt and head on the bench & both feet on the floor.

SEATED DUMBBELL LATERAL RAISES Primary Muscles: Lateral Deltoid (shoulder) FOCUS ON... 1 Remaining an upright body position. 2 Grab tightly on the dumbbells and brace your core, before attempting to lift them 3 Avoid raising the dumbbells higher than your elbows. This helps with less trap activation and more deltoid. See more