Key points:
- Overcoming plateaus
- Training for 5-10+ years – progress WILL slow
- Reaching your genetic potential
- Mixing up exercise selection – pros and cons
- Overcoming boredom
- Splitting training into 3-6wk blocks
Key points:
-
Reasons for using the band
-
When to use the glut bridge
-
Foot and hip position
-
Using Gluts vs Lower back<
Key points:
- Sarah’s squeeeeeeze!
- Bar position against shins
- Shoulders down / Chest up
- AMRAP Set – identifying weak areas
Key points:
- Why use the pause?
- Focusing on muscle contraction
- Why we dropped from 20kg to 16kg
- Back and leg position
Key points:
- Stretching for full ROM
- Shoulder position (down and back)
- Chin-up accessory option
- Focus on the squeeze
Key points:
- Reverse crunches
- Start position – degree of hip flexion
- Restricting ROM
Key points:
- Deadlift – first time in a while!
- Incline Dumbbells – my preference instead of flat bench
- Seated Row – utilising the pause
- Single Leg Press – why I chose these over lunges
Key points:
- Booking classes to increase commitment
- Improved recovery
- Postural control
- Conscious breathing
- Being kind to the body vs smashing it to bits
Key points:
- Delaying your first meal until lunchtime
- Balancing out the weekend excess
- Mini-fasts 1-2 days a week
- Simplicity is a good thing