Category

Glutes

Banded Pull Through

By | Blog, Feet, Glutes


How to perform a Banded Pull Through TurnFit Personal Trainers & Kennedy Hindley with Kinstrength Performance + Rehab This exercise is a simple Hip Hinge …

Banded Hip Hinge

By | Blog, Glutes, Leg


How to perform a Banded Hip Hinge with a Dowel . TurnFit Personal Trainers & Kennedy Hindley with Kinstrength Performance + Rehab This exercise is a …

How to do a Glute Bridge Pallof Press

By | Blog, Core, Glutes

How to Perform a Glute Bridge Pallof Press with TurnFit Personal Trainers and Guest Kennedy Hindley

This is a great combination exercise that engages your core, especially your obliques, and your glutes. Another excellent ab and booty exercise.

Steps
1. Assume a supine position and attach a handle to a cable stack at chest height.
2. Bridge your hips to an extended position, hold the handle to your chest and allow the knees to remain bent with the feet flat.
3. Press the handle vertically to extension as you exhale.
4. Return to the starting position as you inhale.
5. Repeat, maintaining the glute bridge the entire time.
6. Do the same on the other side.

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How to do Supine Posterior Pelvic Tilt With Band

By | Blog, Core, Glutes

How to perform Supine Posterior Pelvic Tilt With Band with TurnFit Personal Trainers and guest Kennedy Hindley

Part of a good core stabilization program, this exercise helps improve your posture. If you sit a lot, this will help you realign your pelvis to stop slouching when you both sit and stand.

Steps
1. Lie on your back on a flat surface with your knees bent and your head supported. Put a band around your ankles.
2. Lift your bent legs until your knees are in line with your hips.
3. Pull your feet apart to engage your glutes.
4. Breathe in slowly through your nose so that your stomach rises, not your chest.
5. Pull your pelvis back so your knees move toward your chest, just a few inches. You should feel your lower abdominal wall engage.
6. Slowly go back to neutral.
7. Repeat.

NOTE: Keep your back flat on the ground. There will be a tendency to arch the back as you lift your legs. Let your abdominal do the work, rather than your back.

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How to do a Squat Pallof Press

By | Blog, Core, Glutes, Leg

How to Perform a Squat Pallof Press with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise helps stabilize your core with the added challenge of a squat. It is a full body exercise that prevents rotation. Think of rotation as an unwanted force such as when you are carrying two bags where one is heavier than the other. If your body is strong, you can handle the weight difference without injuring yourself or feeling any pain or soreness.

Steps
1. Loop a resistance band around a pole or squat rack, at waist level. Feet shoulder width apart. Stand straight but do not lock your knees.
2. Stand at a distance where the band is taut, grasping it in both hands at your chest.
3. Hold the band at chest height and sit down into a squat stance.
4. Press your hands out in front of you, keeping it at chest level, bracing your core. As you do so, exhale.
5. Bring your hands back to your chest.
6. Return to standing, inhaling as you return to starting position.
7. This counts as one rep. Repeat.
8. Turn and do the same facing the other direction.

NOTE: Do not allow yourself to rotate during this exercise. Keep your hands straight. Do not allow them to give in to the band. Keep your hips and shoulders facing forward. The deeper you go into a squat, the harder it will be often to maintain your core stability and limit any excessive back arch or twist of your trunk.

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PHONE: 778.887.0660

How to do a Split Squat Pallof Press

By | Blog, Core, Glutes, Leg

How to Perform a Split Squat Pallof Press from TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise helps stabilize your core with the added challenge of holding a split squat. It is a full body exercise that prevents rotation. Think of rotation as an unwanted force such as when you are carrying two bags where one is heavier than the other. If your body is strong, you can handle the weight difference without injuring yourself or feeling any pain or soreness.

Steps
1. Loop a resistance band around a pole or squat rack, at waist level. Feet shoulder width apart. Stand straight but do not lock your knees.
2. Stand at a distance where the band is taut, grasping it in both hands at your chest.
3. Hold the band at chest height and step back into a split squat stance with the feet slightly wider than hip width.
4. Press your hands out in front of you, keeping it at chest level, bracing your core. As you do so exhale.
5. Hold for a few seconds, then bring your hands back to your chest, inhaling as you return to starting position.
6. This counts as one rep. Repeat.
7. Turn and do the same facing the other direction.

NOTE: Do not allow yourself to rotate during this exercise. Keep your hands straight. Do not allow them to give in to the band. Keep your hips and shoulders facing forward.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
*** Try our app, first month FREE: https://turnfit.ca/online-training/ ***
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Connect with us:
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WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

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