Personalized

 

  Exercise, Nutritional Guidance, Motivation

 

  Certified:  AFPA, MAT, CanFitPro

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

 

 

 

FITABILITY.CA

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Medicine Ball Squat

Medicine Ball Squat

 medicine ball standingmedicine ball squatting

Muscles involved: hip, knee and spinal extensors

Form: stand with feet hip width apart, holding a MB in front of your chest. Brace core, inhale as you squat down, aiming for your upper thighs to be almost parallel to the ground and a 90˚ angle at the hip. Drive your weight through your heels as you exhale and return to start position.

Cautions: keep knees from extending over the toes.  Choose a lightweight MB or a small DB if a heavy MB is too heavy to hold.

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.

Barbell Squat

Barbell Squat

Barbell squat, image 1Barbell squat, image 2

      Barbell Squat

Muscles involved: hip, knee and spinal extensors

Form: stand with feet shoulder width apart. Place barbell across the upper back, right above the scapulae, not on the neck. Grasp the barbell with both hands, brace core, inhale and squat, flexion at the hip, knee and ankle, with knees remaining behind the toes. Drive your weight through the heels as you exhale and return to the start position.

Cautions: if the client has problems with neck, shoulder or spine, other squat positions should be chosen

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 hands under the rib cage.

Barbell Hip Extension

Barbell Hip Extension

Muscles involved: hip, knee and spinal extensors

Form: Stand with feet hip width apart, braced core, barbell at feet. Squat to pick up the barbell, with an alternate grip. In a standing position, slowly lower the barbell close to the front of the thighs, elongating the hamstrings, keeping knees slightly bent. Do not lower past the point of comfort.

Cautions: Make sure core is braced. Use DBs for this exercise if barbell is too much weight, or have a beginner do movement without weight. Make sure knees stay slightly flexed. 

 

 

Trainer techniques: cue breathing, 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.

Alternating Dumbbell Bench Press

Alternating Dumbbell Bench Press

Muscles involved: pectorals, triceps, deltoids

Form: lie supine on bench, head, neck and spine in a neutral position, start position is holding the DBs (dumbbells) over the chest with the arms straight, palms facing feet. Inhale and drop one DB with the elbow flexed to 90 degrees, then exhale as you push the DB straight up, straightening the arm. Alternate.

Cautions: keep core tight, wrists straight, DBs centred over the chest. This can be done with light DBs or tubing/bands, feet may be put up on bench if the client has lower back problems.

Trainer techniques: cue breathing, braced core, watch for proper position of the arms/elbows, DBs centred. Spot with hands close to the DBs.

Start PositionFinish Position

 

 

 

 

 

Swiss Ball Wall Squat

Swiss Ball Wall Squat

 Muscles involved: hip, knee and spinal extensors

 

Form: stand with Swiss ball near the small of your back in a comfortable position, against the wall. Stand with feet shoulder width apart. You may use your arms out to the front to help balance you. Brace the core, inhale, drop into squat position, aiming for your upper thighs to be almost parallel to the floor and a 90? angle at the hip. Drive your weight through your heels as you exhale and return to start position.

Cautions: 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.

Swiss Ball Bridge Hamstring Curl

 Swiss Ball Bridge Hamstring Curl

 Muscles involved: hamstrings, gluteals, posterior core

Form: lie supine on the floor, with legs straight and feet on ball, and hips elevated into bridge position. Inhale, and exhale as you pull feet/ball towards gluteals, staying in the bridge position. Return and repeat. 

Cautions: Make sure client doesn’t put pressure on his neck, but rather on the shoulders/upper back. Beginners can do this starting and returning to back flat on the floor and then going into bridge.

Trainer techniques: cue breathing, watch for proper position of the spine, pelvis and upper back, and observe the knee flexion. Spot at the client’s side.

 

 

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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