The Fitness Mindset Personal Training Sydney in Sydney, Australia | Sports & fitness instruction

The Fitness Mindset Personal Training Sydney

Locality: Sydney, Australia

Phone: +61 404 280 773

Address: 82-94 Darlinghurst Road Potts Point Sydney, Australia Sydney, NSW, Australia

Website: http://www.thefitnessmindset.com.au

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19.01.2022 I've made a career out of transforming My weapon of choice is the hip thrust. Ask my clients. While my routines always include a wide variety of glute exercises, including the squat, the focus is always centered on hip thrusts. In my experience, hip thrusts do the best job of building the glutes, they're easy to learn, and they're well tolerated by the vast majority of lifters. I even use relative 10RM hip-thrust strength (10RM hip thrus...t divided by your bodyweight) as a way to gauge my client's glute building progress, in addition to the tape measure. 1You want to wedge yourself into position, get tight, and take in a deep breath before initiating the concentric (lifting) action. 2The back hinges on the bench at the line that's just beneath your scapulae do not slide up and down the bench. 3Set up with a medium to wide stance with your feet pointed straight ahead or slightly flared. 4Push through your heels and avoid rising up onto your toes. #hipthrust #hipthrusts #technique #structure #training #legday #bööty #bootyworkout #bootylicious #peach #strongwomen #strongman #strongmindset #thefitnessmindset #legsfordays #whatsonthemenu #australia #coch #sydney #kingscrosssydney #pottspointers #darlodarlings

18.01.2022 1The bar rests just above your pubic bone and stays there throughout the duration of the set don't let the bar roll forward or backward. 2Make sure you reach full hip extension. If you can't lock out the hips, then you're going too heavy.... 3Your shins should be fairly vertical when at the top of the movement and the knees should track over the toes do not allow the knees to cave. Of utmost importance is lumbopelvic mechanics your ribcage is kept down during the set to prevent your chest from arching, which ensures that your lumbar spine doesn't hyperextend and your pelvis doesn't anteriorly tilt (think stable, flattened torso with pure hip motion). Use a smooth tempo and avoid flinging the weight upward. 4Lower the bar while keeping eccentric tension on the glutes. Reps can be brought all the way to the ground and reset, or reversed in mid-air without touching down. Focus on using the glutes to push the hips straight upward. This focus is critical for building the glutes Anywhere from 1-4 days per week is advisable. If you perform one hip thrust session per week, then pyramid your sets and do more volume. If you perform hip thrusts four days per week, just do 2 sets on each day. A popular option is to perform one heavy, low-rep barbell session per week, one medium-rep single-leg session per week, and one high-rep barbell or band session per week. For a couple of years, I did 3 sets of 5 reps of barbell hip thrusts one day per week and 2 sets of 8 reps another day. A final option is to perform a heavy/light/medium schedule where you go heavy on Monday (3 sets of 5), light on Wednesday (2 sets of 20), and medium on Friday (3 sets of 8). #hipthrust #hipthrusts #technique #structure #training #legday #booty #bootyworkout #bootylicious #peach #strongwomen #strongman #strongmindset #thefitnessmindset #legsfordays #whatsonthemenu #australia #coch #sydney #kingscrosssydney #pottspointers #darlodarlings

17.01.2022 (Causes of bad Technique part 3) This is a useful way to conceptualize the process of attaining mastery:... 1Unconscious Incompetence You suck, but you don't know it. 2Conscious Incompetence You still suck, but now you know it. This stage must occur before meaningful change can take place. 3Conscious competence Now you're capable of correct technique, but it takes a lot of mental horsepower and your form is still "unstable" 4Unconscious Competence This is the mastery level. Your technical skills are so refined, so deeply entrenched, you actually find it difficult to do them incorrectly. When someone asks you how to do the skill in question, you struggle because it's been so long since you've given it any thought. #mobility #mobilitytraining #pr #pb #bodycompositionsydney #training #trainingdays #technique #lifting #weights #awareness #skillday #fitness #fitfam #fitforlife #learningeveryday #selfawareness #thefitnessmindset #pottspointers #darlodarlings #transformation #deadlift #liftsmart

16.01.2022 Part 1 In my work with athletes over the past 6 years, I've isolated only three causes of incorrect technique for any given lifting skill:... 1You don't understand what correct technique is. You have sufficient physical attributes to perform the skill, but not the necessary cognitive understanding. 2You lack the mobility for the skill in question. In the gym, sometimes people understand how to arch their low back during a squat, but their hip structure doesn't allow an arched lumbar spine during a deep squat. This is a problem without a solution, but if it's short muscles/connective tissue that prevents proper technique, you can work on lengthening those tissues until proper form is possible. 3You're not strong enough to use correct technique. If you have bad technique using a heavy weight, but good technique with a light weight, you understand and have adequate mobility to correctly perform the lift in question. The solution is to get stronger. #mobility #mobilitytraining #bodycompositionsydney #training #trainingdays #technique #lifting #weights #awareness #skillday #fitness #fitfam #fitforlife #learningeveryday #selfawareness #thefitnessmindset #pottspointers #darlodarlings

06.01.2022 Visually, the squat pattern is simple. However, neuromuscularly and biomechanically it's actually very complex. It requires a number of precisely executed components to lock the movement in. Some of these include:... 1Set the hips back without bending over. 2Spread the knees apart but not excessively. 3Keep a neutral spine while maintaining a very slight natural curvature of the back. 4Squat somewhere between 90 degrees and parallel (don't collapse or go ATG). 5Pull yourself into the bottom position rather than allowing gravity to push you down. 6Brace the core and tense your abs. 7Keep the chest out without hyperextending the back. 7Screw the feet into the floor by pushing slightly more to the outside of the feet. 8Keep the feet relatively straight and aligned with the each other. 9Pull the bar into your back by activating your lats. Keep the head neutral (don't look up but don't let the head drop). Maintain maximal full body tension each and every rep. Move in a perfectly vertical fashion without shifting horizontally. Load each leg as symmetrically as possible without favoring one side. And this list doesn't cover everything. So how the heck do you actually learn to squat without going through an exhaustive myriad of endless cues? The answer lies in performing eccentric isometrics. Do eccentric isometrics lower slowly and pause at the bottom DM if you want to work on your technique #squats #peach #peachy #form #formiseverything #coach #coaching #queues #australia #fitness #gym #imbalances #positions #barbell #core #personaltrainer #fitnessfirst #kingscross #thefitnessmindset #pottspoint

04.01.2022 Challenging times for all of us, and the most important thing is knowing you’re in safe hands. Training with me is Covid Safe. I sanitised every single piece of equipment for my clients and for members. I maintain social distancing with my clients and as of this week I am starting to wear a mask around the gym whilst training my clients. All this safety measures, in addition to the other safety procedures my colleagues and staff are already putting in place are to guaranteed ...an healthy, safe and clean environment for you to show up, and do what you love best, whilst being safe and training with Confidence. #trainwithconfidence #covidsafe #safetyfirst #thefitnessmindset #fitnessfirstaustralia #covidmarshall #training #safetraining #fitness #gym #fitnessgirl #fitnessjourney #nsw #trainwithme #pt #bodytransformation #sydney #pottspointers #darlodarlings #elizabethbay #elizabethbaymarina @ Fitness First Australia See more

04.01.2022 (From the causes of bad Technique Part2)... I categorize technique acquisition into three successive categories: 1Incompetent: You don't understand how to perform the movement correctly. The errors you make are unrelated to how much weight you're using. 2Unstable: As long as the weight you're lifting is well within your abilities, you look great. Once the weight becomes too challenging, however, your technique falls apart. For example, if you're trying to bench a challenging weight, you cut your range of motion, your ass comes off the bench, yada yada yada... 3Stable: Your technique always looks the same, regardless of how much weight is on the bar. If you try to bench more weight than you can handle, you simply miss the rep. A few thoughts on this schema: Having stable technique is only beneficial if it's stable GOOD technique. If you stabilize poor technique, it'll be a bitch of a job to relearn it. For lifters at the first two levels, as you pursue ever-increasing challenges (more weight, more reps, etc.), there's an inevitable tendency for your otherwise good technique to erode. Sometimes this is okay (such as cutting your ROM a bit on benches), and sometimes it's not (such as rounding your lower back on a heavy deadlift). Either way, if you hit a new lifting PB but did so with shaky technique, dial it back a notch or two and do what I call a "consolidation cycle," which simply means, take a month or so to hit that PB with form you're happy with. #mobility #mobilitytraining #pr #pb #bodycompositionsydney #training #trainingdays #technique #lifting #weights #awareness #skillday #fitness #fitfam #fitforlife #learningeveryday #selfawareness #thefitnessmindset #pottspointers #darlodarlings #transformation #deadlift #liftsmart