Movement Library

Hi everyone! Below you will find the coaching tips for each movement used in the program.

Feel free to send videos via Facebook to check your form, I will be able to coach you from one home gym to another!

Be sure to watch the videos if you are ever unsure. Have fun!

 

Squats

  • Feet at 11 o’clock and 1 o’clock. Drive those knees out and sit your bottom back

  • Keep that chest up

  • Drive through the middle of your feet

  • Focus: legs, bum and core

Lunges 

  • Starting with your feet under your shoulders, take the chosen foot out to the front, keeping your weight in the middle of the foot

  • Keep your chest up

  • Drive back from that front foot to back to under your shoulder stance

  • Alternate legs and really push off that front foot

  • Focus: legs, bum and core

Press ups

  • With your hands underneath your shoulders, lower yourself down to the ground keeping your elbows tucked in by your chest.

  • Drive up through your hands

  • Keep your core tight and chin tucked in

  • Focus: arms, shoulders and core

Hollow hold

  • Lying flat on your back, raise your shoulders off the floor with your arms by your ears and hands extended over head.

  • Raise your feet off the ground with straight legs and toes off the ground

  • Your focus is to keep your lower back grimly on the ground by drawing your belly button back

  • If this becomes challenging, take your arms down by your side and slightly bend your knees, keeping your feet up

  • Focus: Core

Plank

  • With your hands underneath your shoulders, toes firmly on the floor and chin tucked in, draw your belly button in and hold that position

  • Be careful not to let your bum rise or drop down. It wants to be in a neutral position

  • Neutral position means a family of four could put their plates on you and eat their dinner off your back and bum.

  • If it helps, have a mirror to your side so that you can keep checking in with your position.

  • If this is easy, you can drop down to your forearms and hold, same rules apply

  • Focus: Core

Burpees

  • The more simpler of techniques, this is one that I like to throw in for gassy purposes

  • Taking your hands down to the floor, kick out, let your body drop so that your thighs and chest touch the floor

  • Push yourself off the floor, kick your feet back in towards your tummy, and jump up in one fluid motion clapping your hands above your head

  • Focus: cardio

Push press

  • With your feet underneath your hips, slightly bend your knees and extend whilst driving the weight from your shoulders above your head, keeping your arms close to your ears

  • Keep your belly button drawn in and squeeze your bum at extension.

  • Bring the weight back down to the shoulders, slightly dip your knees and push through the floor to drive the weight back overhead.

  • Focus: shoulders, arms and core

Thrusters

  • Taking the weight from your shoulders, lower yourself into a squat and push through the floor to push the weight overhead

  • Lower the weight back down to the shoulders and repeat

  • Focus: legs, bum, core, shoulders

Deadlifts

  • Taking the weight from your thighs, with your feet under your shoulders, lower the weight to below the knee

  • Keep your shoulders back, bum drives back

  • Push your feet through the floor, chest high, come to standing.

  • Focus: legs, bum, core, shoulders

Goblet Squats

  • Feet at 11 o clock and 1 o clock. Drive those knees out and sit your bottom back

  • Keep that chest up

  • Hold the weight by your chest

  • Drive through the middle of your feet

  • Focus: legs, bum and core

KB Swing

  • Starting in a fully standing position, push your hips back with a slight bend in the knees and taking your shoulders over your toes.

  • Use you hips and bum to push the weight away from you and take the KB to eye level.

  • Focus: legs, bum, arms and core

Sit ups

  • With your legs in a frog position and feet together, sit back, take your arms overhead and touch the floor behind

  • Drive back up to sitting

  • This takes your hip flexors out of the equation and is more gentle on your lower back and neck.

  • Focus: Core