Personalized

 

  Exercise, Nutritional Guidance, Motivation

 

  Certified:  AFPA, MAT, CanFitPro

Kitchener, Ontario,    519-572-0986    debbailey@rogers.com

 

 

 

FITABILITY.CA

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Dumbbell Squat

Dumbbell Squat

Muscles involved: hip, knee and spinal extensors

 

Dumbell Squat 1Dumbell Squat 2
 

Form: Stand with feet hip width apart, holding a DB in each hand. Brace core, inhale as you squat down, aiming for your upper thighs to be almost parallel to the ground, and a 90 degree angle at the hip. Drive your weight through your heels as you exhale and return to start position. 

Caution: keep knees from extending over the toes

Trainer techniques: Cue breathing, contractions in gluteals and quads, watch for proper position of the spine and pelvis, and observe the motion at the hip, knee and ankles. Spot with your hands under the rib cage.

Deadlift

Deadlift

Muscles involved: hip, knee and spinal extensors

Cautions: Keep knees from extending over toes. Choose an appropriate weight to protect the lumbar spine.

 

Deadlift 1Dedlift 2
 

Form: start with feet hip width apart, a barbell held with alternating grip, start in squat position with flexion at hips, knees, and ankles, aiming for a 90 degree angle at the hip, and keeping the knees from extending over the toes. Brace core, breathe in, slowly come up out of the squat position to standing as you exhale.

Trainer techniques: cue breathing, contractions in gluteals and quads, watch for proper position of the spine and pelvis, and observe the motion at the hip, knee and ankles. Spot with your hands under the rib cage.

Deb Bailey Personal Trainer - in Home (Now On-line!)
Phone: 519-572-0986
debbailey@rogers.com
Kitchener, Ontario

Special Events/Training Coordinator: Jessica Bailey 
Administrative Assistant: James Steele
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