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willariasqtx · 7 years

Video

Highlight of the coaching day, by far: Loz's @lozzie584 personal best squatting 91Kg x 4 reps. Unfair advantage, though: Bob Marley in the background took her home :) . Nothing can overshadow this highlight of the day. Not even that bit of a valgus collapse. We'll let alone that projected 100kg for now until we fix it. . #squat #strongwomen #strength #armadale #melbourne #pb #strengthtraining #stronggirl #goodlifearmadale #core #qtxtraining #qtxclients #willariasclient #willarias (at QTX Training Studio)

#strength #squat #armadale #qtxtraining #goodlifearmadale #melbourne #willariasclient #strengthtraining #stronggirl #qtxclients #willarias #pb #strongwomen #core

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willariasqtx · 7 years

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⭐️FUN_tional WARMUPS⭐️ . Thanks to my client Sophie, 17, for demonstrating the "Row-Hop-Row", an exercise designed as a warm up drill. Swipe left ⬅️ to watch the video version. . What defines a functional warmup? . 1️⃣ it must be RELATED to the motion patterns to be execute during the training session. In other words, if you're planning to do squats🏋️‍♀️, get off the treadmill and groove your squat pattern instead. . 2️⃣ It must be RELEVANT to each client's training priorities. In this case, for instance, Sophie is grooving her thoracic rotation and activating her rotator cuff musculature. . 3️⃣ Ah, that's true, in most conditioning scenarios, it should ELEVATE the heart rate. Therapeutic sessions are a different story. . 4️⃣ if possible, it should be FUN, regardless if the client is 17 or 70... If you are currently searching for a coach/personal trainer make sure he/she offers not only the best resources but, most importantly, that make he/she is RESOURCEFUL enough. . Thanks for reading. Will . . . . . . #cardio #functionaltraining #willariasclient #fun #sunday #qtxclients #qtxtraining #armadale #melbourne #toorak #southyarra #prahran #warmup #fun_ctional #conditioning #17 (at QTX Training Studio)

#southyarra #17 #melbourne #qtxclients #warmup #qtxtraining #fun #toorak #fun_ctional #armadale #conditioning #functionaltraining #cardio #prahran #sunday #willariasclient

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willariasqtx · 7 years

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⭐️LANDMINE SCISSOR JUMPS⭐️ Here is my long time client and friend, Andy, on his way to master the LANDMINE Scissor Jumps. . 🍀ORIGIN I'm dusting off and sharing this move that I designed in 2009 as a way to add external & unilateral resistance to traditional plyometric lunges. . 🍀BENEFITS & TARGETS - It helps in motor control and engages big muscles groups, which, as a collateral factor, increases the heart rate rapidly. - It works gluteus, Quadriceps, Core and lats. . 🍀MAIN TIPS - Push through the heels while keeping core brace and the spine as vertical as possible. - The "free" elbow up facilitates the transition while switching the load from side to side and encourages scapular retraction. - At landing the performer should hold the breath and exhale short and sharply while jumping as explosive as possible. While Andy's breathing still needs a bit of work, his form is good enough to get results without hurting himself. Once he achieve a consistent mechanic by hitting the same spots per 16-20 reps in a row, part of my coaching plan is becoming more picky towards this exercise use, in regards to his breathing technique (particularly when he start moving even heavier loads). . One step at the time. Otherwise, trying to get it all perfect from day 1 could be detrimental. Once we create a habit, it's time to move to a more challenging environment. That's what adapting to training is all about. . By the way, the Landmine Scissor Jumps is an accessory exercise. So, it responds better to high volume (more repetitions) rather than high intensity (heavy loads) as seen in fundamental movements such as squats and DL's. . WARNING: This movement is not for everyone. So, beginner clients should mechanise the foundation of lunges, hip rotation, hip extension, lumbar extension and scapular retraction before even trying the movement. Let alone trying it with external resistance. Move well first. Then, load it. . . . . #core #hip #thoracic #balance #endurance #strength #sports #armadale #toorak #sothyarra #melbourne #prahran #malvern #willarias #willariasclients #qtxclients #qtxtraining #conditioning #lowback #neuromuscular (at QTX Training Studio)

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willariasqtx · 7 years

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My dear client Catherine achieving here a personal best while doing her squat movement. • 13 reps x 32 kilos ✅ • 32cm (12.6in) depth ✅ • And most remarkably, smooth form ✅ Technique then strength might be general goals. However, moving freely is what define the functionality or the carryover factor of any exercise. When Catherine started her training journey at my "torture chamber" her squat dept was 47cm at best. That means that more than 15 cm with her current standards of 32 centimetres. To make the story very short, her hip mobility, core recruitment and motion pattern has been optimised and, to her total credit, she has been working hard and consistently to reach her healthy goals on track. I couldn't be prouder @catherinelehunt . . . #squat #sumo #sumosquats #training #fitness #rapport #happiness #armadale #kettlebell #inspiring #armadale #melbourne #toorak #malvern #prahran #southyarra #qtxclients #qtxtraining #willarias #willariasclients (at QTX Training Studio)

#melbourne #squat #qtxtraining #rapport #fitness #qtxclients #willariasclients #inspiring #willarias #southyarra #sumo #kettlebell #training #happiness #toorak #prahran #malvern #sumosquats #armadale

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willariasqtx · 7 years

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⭐️McGILL'S "AIRPLANE"⭐️ Swipe ⬅️ to see videos (lateral and rear viewpoints) ➕ McGill himself demonstrating (frontal viewpoint . Did you try it before? If not, here is a great gluteus exercise with multiple therapeutic and conditioning advantages. For starters, if you want a dynamic warm up that matters and your hips are gonna be involve in your next training session, give it the "Airplane" a go. Tell us how you go. . BENEFITS ✅Gluteus activation ✅Core recruitment ✅It enhances motor control ✅It creates awareness about hip function ✅it helps to optimise lumbar stability MAIN TIPS: 1️⃣ Slight hip flexion of the standing side . 2️⃣ Establish a visual point of reference . 3️⃣ Keep a "rectangular" alignment between shoulders and hips during the whole movement . . 4️⃣ The torso follows the rotation initiated by the hip . 5️⃣ the ROM (range of motion) doesn't have to be big. It doesn't need to be fast either. It's all about gradual control of the movement. . 6️⃣ Stabiliser muscles like a bit of endurance-work before the burn arrives. So expect, around 30 seconds or at least 10 or 12 reps before the gluteus medius starts to fire up. . 7️⃣ if you check the second video, you'll see how the right hip "drops" below the left hip level. Also you might note my big toe tracking inwards. Both actions are intended to make work harder the Hip musculature of the standing leg. . Happy to discuss further. Cheers. Will . About 3 weeks ago, I posted a modified version of the "hip airplane" and mentioned that I would be posting a description of Professor McGill's version. So , there! . . . . . #hip #glutes #hiprotation #hipabduction #balance #stuartmcgill @backfitpro #willarias #qtxtraining #qtxclients #armadale #melbourne #core #torso #lumbar #lowerback #toorak #strength #conditioning #rehab #personaltrainerarmadale (at QTX Training Studio)

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willariasqtx · 7 years

Photo

⭐️McGILL'S "AIRPLANE"⭐️ Swipe ⬅️ to see videos (lateral and rear viewpoints) ➕ McGill himself demonstrating (frontal viewpoint . Did you try it before? If not, here is a great gluteus exercise with multiple therapeutic and conditioning advantages. For starters, if you want a dynamic warm up that matters and your hips are gonna be involve in your next training session, give it the "Airplane" a go. Tell us how you go. . BENEFITS ✅Gluteus activation ✅Core recruitment ✅It enhances motor control ✅It creates awareness about hip function ✅it helps to optimise lumbar stability MAIN TIPS: 1️⃣ Slight hip flexion of the standing side . 2️⃣ Establish a visual point of reference . 3️⃣ Keep a "rectangular" alignment between shoulders and hips during the whole movement . . 4️⃣ The torso follows the rotation initiated by the hip . 5️⃣ the ROM (range of motion) doesn't have to be big. It doesn't need to be fast either. It's all about gradual control of the movement. . 6️⃣ Stabiliser muscles like a bit of endurance-work before the burn arrives. So expect, around 30 seconds or at least 10 or 12 reps before the gluteus medius starts to fire up. . 7️⃣ if you check the second video, you'll see how the right hip "drops" below the left hip level. Also you might note my big toe tracking inwards. Both actions are intended to make work harder the Hip musculature of the standing leg. . Happy to discuss further. Cheers. Will . About 3 weeks ago, I posted a modified version of the "hip airplane" and mentioned that I would be posting a description of Professor McGill's version. So , there! . . . . . #hip #glutes #hiprotation #hipabduction #balance #stuartmcgill @backfitpro #willarias #qtxtraining #qtxclients #armadale #melbourne #core #torso #lumbar #lowerback #toorak #strength #conditioning #rehab #personaltrainerarmadale (at QTX Training Studio)

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willariasqtx · 7 years

Video

Snowboarding/skiing on a budget 🏂⛷🏄🏼‍♀️ Or Just FUN_ctional training 🏎 A few days back I posted a video about the importance of prioritising warmups relevant and related to the sport of choice. Here, My longtime client Graham, a keen snowboarder 🏂 and Porsche Carrera Cup driver 🏎, confirms such statement as this drill is transferible to both specific sports. Is it the kind of stuff that we tailor to most of our dear clients, on a regular basis? Of course, no. Risky? As in most cases, only if you do it incorrectly! Just clarifying to the haters, we only might prescribe this sort of drills if one or more of the following needs are present: • Depending sport of choice; • Alternative to train vertical jump pattern • A mind who tends to reach plateaus if there is not enough variety in the cardio/intervals department. • Need for variety for the neuromuscular system and/or new paths for the central nervous system, proprioceptive awareness and motor control. • Plain craziness • All of the above Keep in mind cost and benefit of every move. Is this the safest idea for an elite snowboarder a day before starting a competition? Probably not. However, it could apply as part of the repertoire when off-season or summer time, for instance. Thanks for reading. Will . . . . ------------------------- #FUN_ctional #snowboarding #surf #unstablesurfaces #proprioception #kinesthetic #fun #fitatfifty #qtxtraining #willariasclient #endurance #personaltrainerarmadale #cardio #armadale #melbourne #conditioning #qtxclients #willarias #strength #loco #crazy #carrera #porsche911 #driver #racing #core #skiing #control (at QTX Training Studio)

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willariasqtx · 7 years

Video

Snowboarding/skiing on a budget 🏂⛷ Or Just FUN_ctional training 🏄 A few days back I posted a video about the importance of prioritising warmups relevant and related to the sport of choice. Here, My longtime client Graham, a keen snowboarder and Porsche Carrera Cup driver 🏎, confirms such statement as this drill is transferible to both specific sports. Is it the kind of stuff that we tailor to most of our dear clients, on a regular basis? Of course, no. Risky? As in most cases, only if you do it incorrectly! Just clarifying to the haters, we only might prescribe this sort of drills if one or more of the following needs are present: • Depending sport of choice; • Alternative to train vertical jump pattern • A mind who tends to reach plateaus if there is not enough variety in the cardio/intervals department. • Need for variety for the neuromuscular system and/or new paths for the central nervous system, proprioceptive awareness and motor control. • Plain craziness • All of the above Keep in mind cost and benefit of every move. Is this the safest idea for an elite snowboarder a day before starting a competition? Probably not. However, it could apply as part of the repertoire when off-season or summer time, for instance. Thanks for reading. Will . . . . ------------------------- #FUN_ctional #snowboarding #surf #unstablesurfaces #proprioception #kinesthetic #fun #fitatfifty #qtxtraining #willariasclient #endurance personaltrainerarmadale #cardio #armadale #melbourne #conditioning #qtxclients #willarias #strength #loco #crazy #carrera #porsche #driver #racing #core #skiing #control (at QTX Training Studio)

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willariasqtx · 7 years

Photo

Swipe photo to the left ⬅️ to watch the video. . ⭐️ACCOMMODATING SUMO DL ➕DEFICIT⭐️ . Thanks Sara, @pocket_cup, for showing us how it's done! This tailored version of the Sumo Deadlift, (apart from the kettlebell instead of a barbell) because it provide two particular challenges or disadvantages to the performer: . 1️⃣ ACCOMMODATING RESISTANCE: The rubber band allow us to work more evenly the effort made at both the beginning of the lift (starting strength) and the top of the lift (lockout). In other words, getting out of the hole is tough but, as the rubber band stretches in the way up, all the segments of the hip hinge are equally challenging. A great resource to adapt to the most difficult segments of the lift (sticking point). To illustrate Sara's effort, from 60kilos at the bottom, she is lifting approx 80kilos at the top of the move (1.5 times her bodyweight per 10 reps. Not too bad, ha?) . 2️⃣ DEFICIT STAND: a higher stance adds depth and difficulty to the lift itself and allows a greater range in motion to the Hip Hinge. However, Such deficit (check out the bottom of the Kettlebell descending lower than Sara's feet) is advisable only for advance lifters or those with strengthening purposes for the Deadlift event, given the technical demands that imply taking the mobility skills to the limit (and additional tension)... . 💥Please, mind that all new "foreign" environments or performance training strategy (like accomodating resistance and the deficit) only will be effective if the athlete ADAPTS to the conditions or disadvantages provided by such "adverse habitat". If so, stronger lifts will follow. Thanks for reading. Happy to discuss the topic, the chart or the video. Will .. . . : . . #strong #strongnotskinny #strength #fitgirl #willariasclient #qtxclients #qtxtraining #sumo #hiphinge #deficit #armadale #glutes (at QTX Training Studio)

#strong #deficit #glutes #qtxtraining #hiphinge #sumo #qtxclients #strongnotskinny #armadale #willariasclient #strength #fitgirl

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willariasqtx · 7 years

Photo

Swipe photo to the left ⬅️ to watch the video. . ⭐️ACCOMMODATING SUMO DL ➕DEFICIT⭐️ . Thanks Sara, @pocket_cup, for showing us how it's done! This tailored version of the Sumo Deadlift, (apart from the kettlebell instead of a barbell) because it provide two particular challenges or disadvantages to the performer: . 1️⃣ ACCOMMODATING RESISTANCE: The rubber band allow us to work more evenly the effort made at both the beginning of the lift (starting strength) and the top of the lift (lockout). In other words, getting out of the hole is tough but, as the rubber band stretches in the way up, all the segments of the hip hinge are equally challenging. A great resource to adapt to the most difficult segments of the lift (sticking point). To illustrate Sara's effort, from 60kilos at the bottom, she is lifting approx 80kilos at the top of the move (1.5 times her bodyweight per 10 reps. Not too bad, ha?) . 2️⃣ DEFICIT STAND: a higher stance adds depth and difficulty to the lift itself and allows a greater range in motion to the Hip Hinge. However, Such deficit (check out the bottom of the Kettlebell descending lower than Sara's feet) is advisable only for advance lifters or those with strengthening purposes for the Deadlift event, given the technical demands that imply taking the mobility skills to the limit (and additional tension)... . 💥Please, mind that all new "foreign" environments or performance training strategy (like accomodating resistance and the deficit) only will be effective if the athlete ADAPTS to the conditions or disadvantages provided by such "adverse habitat". If so, stronger lifts will follow. Thanks for reading. Happy to discuss the topic, the chart or the video. Will .. . . : . . #strong #strongnotskinny #strength #fitgirl #willariasclient #qtxclients #qtxtraining #sumo #hiphinge #deficit #armadale #glutes (at QTX Training Studio)

#strong #strongnotskinny #strength #hiphinge #qtxtraining #glutes #willariasclient #sumo #armadale #fitgirl #deficit #qtxclients

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willariasqtx · 7 years

Photo

Swipe photo to the left ⬅️ to watch the video. . ⭐️ACCOMMODATING SUMO DL ➕DEFICIT⭐️ . Thanks Sara, @pocket_cup, for showing us how it's done! This tailored version of the Sumo Deadlift, (apart from the kettlebell instead of a barbell) because it provide two particular challenges or disadvantages to the performer: . 1️⃣ ACCOMMODATING RESISTANCE: The rubber band allow us to work more evenly the effort made at both the beginning of the lift (starting strength) and the top of the lift (lockout). In other words, getting out of the hole is tough but, as the rubber band stretches in the way up, all the segments of the hip hinge are equally challenging. A great resource to adapt to the most difficult segments of the lift (sticking point). To illustrate Sara's effort, from 60kilos at the bottom, she is lifting approx 80kilos at the top of the move (1.5 times her bodyweight per 10 reps. Not too bad, ha?) . 2️⃣ DEFICIT STAND: a higher stance adds depth and difficulty to the lift itself and allows a greater range in motion to the Hip Hinge. However, Such deficit (check out the bottom of the Kettlebell descending lower than Sara's feet) is advisable only for advance lifters or those with strengthening purposes for the Deadlift event, given the technical demands that imply taking the mobility skills to the limit (and additional tension)... . 💥Please, mind that all new "foreign" environments or performance training strategy (like accomodating resistance and the deficit) only will be effective if the athlete ADAPTS to the conditions or disadvantages provided by such "adverse habitat". If so, stronger lifts will follow. Thanks for reading. Happy to discuss the topic, the chart or the video. Will .. . . : . . #strong #strongnotskinny #strength #fitgirl #willariasclient #qtxclients #qtxtraining #sumo #hiphinge #deficit #armadale #glutes (at QTX Training Studio)

#strength #fitgirl #qtxclients #strong #hiphinge #armadale #strongnotskinny #willariasclient #sumo #deficit #qtxtraining #glutes

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willariasqtx · 7 years

Photo

Swipe photo to the left ✅ to watch the video. . ⭐️ACCOMMODATING SUMO DL ➕DEFICIT⭐️ . Thanks Sara, @pocket_cup, for showing us how it's done! This tailored version of the Sumo Deadlift, (apart from the kettlebell instead of a barbell) because it provide two particular challenges or disadvantages to the performer: . 1️⃣ ACCOMMODATING RESISTANCE: The rubber band allow us to work more evenly the effort made at both the beginning of the lift (starting strength) and the top of the lift (lockout). In other words, getting out of the hole is tough but, as the rubber band stretches in the way up, all the segments of the hip hinge are equally challenging. A great resource to adapt to the most difficult segments of the lift (sticking point) . 2️⃣ DEFICIT STAND: a higher stance adds depth and difficulty to the lift itself and allows a greater range in motion to the Hip Hinge. However, Such deficit (check out the bottom of the Kettlebell descending lower than Sara's feet) is advisable only for advance lifters or those with strengthening purposes for the Deadlift event, given the technical demands that imply taking the mobility skills to the limit (and additional tension)... . 💥Please, mind that all new "foreign" environments or performance training strategy (like accomodating resistance and the deficit) only will be effective if the athlete ADAPTS to the conditions or disadvantages provided by such "adverse habitat". If so, stronger lifts will follow. Thanks for reading. Happy to discuss the topic, the chart or the video. Will .. . . : . . #strong #strongnotskinny #strength #strengthtraining #fitgirl #willariasclient #qtxclients #qtxtraining #sumo #sumodeadlift #hiphinge #deficit #armadale #melbourne #prahran #toorak #southyarra #personaltrainerarmadale (at QTX Training Studio)

#armadale #strong #willariasclient #sumodeadlift #strengthtraining #qtxclients #personaltrainerarmadale #southyarra #fitgirl #strongnotskinny #qtxtraining #deficit #melbourne #hiphinge #toorak #strength #prahran #sumo

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willariasqtx · 7 years

Photo

Swipe photo to the left ✅ to watch the video. . ⭐️ACCOMMODATING SUMO DL ➕DEFICIT⭐️ . Thanks Sara, @pocket_cup, for showing us how it's done! This tailored version of the Sumo Deadlift, (apart from the kettlebell instead of a barbell) because it provide two particular challenges or disadvantages to the performer: . 1️⃣ ACCOMMODATING RESISTANCE: The rubber band allow us to work more evenly the effort made at both the beginning of the lift (starting strength) and the top of the lift (lockout). In other words, getting out of the hole is tough but, as the rubber band stretches in the way up, all the segments of the hip hinge are equally challenging. A great resource to adapt to the most difficult segments of the lift (sticking point). In other words, from 60kilos at the bottom, Sara here lifts approx 80kilos at the top of the move (1.5 times her bodyweight per 10 reps. Not too bad, ha?) . 2️⃣ DEFICIT STAND: a higher stance adds depth and difficulty to the lift itself and allows a greater range in motion to the Hip Hinge. However, Such deficit (check out the bottom of the Kettlebell descending lower than Sara's feet) is advisable only for advance lifters or those with strengthening purposes for the Deadlift event, given the technical demands that imply taking the mobility skills to the limit (and additional tension)... . 💥Please, mind that all new "foreign" environments or performance training strategy (like accomodating resistance and the deficit) only will be effective if the athlete ADAPTS to the conditions or disadvantages provided by such "adverse habitat". If so, stronger lifts will follow. Thanks for reading. Happy to discuss the topic, the chart or the video. Will .. . . : . . #strong #strongnotskinny #strength #strengthtraining #fitgirl #willariasclient #qtxclients #qtxtraining #sumo #sumodeadlift #hiphinge #deficit #armadale #melbourne #prahran #toorak #southyarra #personaltrainerarmadale (at QTX Training Studio)

#deficit #southyarra #qtxclients #strength #hiphinge #strong #willariasclient #sumodeadlift #armadale #prahran #melbourne #fitgirl #strengthtraining #strongnotskinny #qtxtraining #sumo #personaltrainerarmadale #toorak

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willariasqtx · 7 years

Photo

Swipe photo to the left ✅ to watch the video. . ⭐️ACCOMMODATING SUMO DL ➕DEFICIT⭐️ . Thanks Sara, @pocket_cup, for showing us how it's done! This tailored version of the Sumo Deadlift, (apart from the kettlebell instead of a barbell) because it provide two particular challenges or disadvantages to the performer: . 1️⃣ ACCOMMODATING RESISTANCE: The rubber band allow us to work more evenly the effort made at both the beginning of the lift (starting strength) and the top of the lift (lockout). In other words, getting out of the hole is tough but, as the rubber band stretches in the way up, all the segments of the hip hinge are equally challenging. A great resource to adapt to the most difficult segments of the lift (sticking point) . 2️⃣ DEFICIT STAND: a higher stance adds depth and difficulty to the lift itself and allows a greater range in motion to the Hip Hinge. However, Such deficit (check out the bottom of the Kettlebell descending lower than Sara's feet) is advisable only for advance lifters or those with strengthening purposes for the Deadlift event, given the technical demands that imply taking the mobility skills to the limit (and additional tension)... . 💥Please, mind that all new "foreign" environments or performance training strategy (like accomodating resistance and the deficit) only will be effective if the athlete ADAPTS to the conditions or disadvantages provided by such "adverse habitat". If so, stronger lifts will follow. Thanks for reading. Happy to discuss the topic, the chart or the video. Will .. . . : . . #strong #strongnotskinny #strength #strengthtraining #fitgirl #willariasclient #qtxclients #qtxtraining #sumo #sumodeadlift #hiphinge #deficit #armadale #melbourne #prahran #toorak #southyarra #personaltrainerarmadale (at QTX Training Studio)

#strengthtraining #fitgirl #strength #armadale #strongnotskinny #southyarra #personaltrainerarmadale #willariasclient #deficit #hiphinge #strong #sumodeadlift #prahran #toorak #sumo #melbourne #qtxtraining #qtxclients

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willariasqtx · 7 years

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⭐️LANDMINE ROTATIONS⭐️ Thanks to my client Paul, @ivanypaul (a golfer with a more than decent 9.9 handicap) for demonstrating. . 💥Paradoxically, this is an ANTI ROTATION exercise for the the torso. So, the benefit decreases is the coveted vertical alignment between knee, hip and shoulder is loss. . 💥The "before & after" screenshots shows what a few seconds of coaching intervention can do to achieve the best possible posture, lumbar safety and core work (more challenged when extending rather than crunching). . 💥 swipe left ⬅️ if interested to watch short 10 second videos of Paul's before & after. Yesterday, I posted a video about torso rotations using the "landmine" or "torsonator" performer by Andy, a client who plays tennis. Here some of the main tips: 1️⃣ Straight arms the whole way 2️⃣ Use ball of feet as pivots while twisting 3️⃣ lats engaged the entire time. 5️⃣ Locate a visual point of reference 6️⃣ imaging your spine is a vertical cylinder 7️⃣ Hips and shoulder remain aligned. 8️⃣ Stop before losing form or speed . Let us know how you go. Happy to discuss it . . . . .#core #hip #cardio #strength #armadale #toorak #southyarra #melbourne #prahran #malvern #willarias #willariasclients #qtxclients #qtxtraining #conditioning #lowback #neuromuscular #landmine #twist #rotation #torsonator #golf #tennis (at QTX Training Studio)

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willariasqtx · 7 years

Photo

⭐️LANDMINE ROTATIONS⭐️ Thanks to my client Paul, a golfer with a more than decent 9.9, for demonstrating. . 💥Paradoxically, this is an ANTI ROTATION exercise for the the torso. So, the benefit decreases is the coveted vertical alignment between knee, hip and shoulder is loss. 💥The "before & after" screenshots shows what a few seconds of coaching intervention can do to achieve the best possible posture, lumbar safety and core work (more challenged when extending rather than crunching). 💥 swipe left ⬅️ if interested to watch short 10 second videos of Paul's before & after. Yesterday, I posted a video about torso rotations using the "landmine" or "torsonator" performer by Andy, a tennis player. Again, Here some of the main tips: 1️⃣ Straight arms the whole way 2️⃣ Use ball of feet as pivots while twisting 3️⃣ lats engaged the entire time. 5️⃣ Locate a visual point of reference 6️⃣ imaging your spine is a vertical cylinder 7️⃣ Hips and shoulder remain aligned. 8️⃣ Stop before losing form or speed . Let us know how you go. Happy to discuss it . . . . .#core #hip #cardio #strength #armadale #toorak #southyarra #melbourne #prahran #malvern #willarias #willariasclients #qtxclients #qtxtraining #conditioning #lowback #neuromuscular #landmine #twist #rotation #torsonator #golf #tennis (at QTX Training Studio)

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