Strength Squad in Ferntree Gully, Victoria | Gym/Physical fitness centre

Strength Squad

Locality: Ferntree Gully, Victoria

Phone: +61 490 347 675

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• Sport & recreation
• Gym/Physical fitness centre
• Fitness trainer

25.01.2022 Feeling tight from sitting down a lot during isolation? Do this!

24.01.2022 Want to lose weight? Do this!

24.01.2022 Want to hit more glute during lunges? Do this!

24.01.2022 Since theres still a couple weeks or so to go with the gyms being closed, heres a great back exercise you can try that doesnt require much resistance.

23.01.2022 Going through psychological or emotional pain? You might find this video helpful...

22.01.2022 To many the gym is so much more than just having killer abs, or defined arms. For some, its about having an outlet. A place where you can go and switch off for an hour or so, and focus on yourself. ... A place where you can clear your head and sweat out your frustrations. Its where you can break yourself down so you can build yourself back up. You may be struggling right now and feel like giving up. I dont know how long this will last, but one thing I do know is tough times are temporary, and they never last forever. Big love See more

22.01.2022 Following on from yesterday’s post, you don’t need a heavy barbell to challenge the glutes during hip thrusts. In this video she’s using a 20 kilo kettlebell along with these 3 techniques: . Double up your mini bands: One mini band above, and one below the knees. They’re not there for looks; make sure you’re actively pushing out against the bands on the way up, AND on the way down.... . One and 1/4 reps: Perform a full hip thrust, untuck the hips and lower 1/4 of the way, then thrust back up. That’s one rep. . Slow down the eccentric: In any exercise, you’re always stronger on the lowering stage of the rep; use that to your advantage by taking 3-5 seconds to lower the weight. Combining all 3 techniques will increase the time under tension, and intensity of the tension, so that you don’t need a heavy barbell to benefit. See more

21.01.2022 If you want to get more out of your bands, you can throw in a quarter rep like Im doing here with seated leg curls.

21.01.2022 If youre trying to lose weight, build muscle, improve your strength and fitness, or just your quality of life, please continuously drink from this cup. #yougotthis

21.01.2022 Squats or Hip Thrusts for Glute Gains?

19.01.2022 Ive written many articles for Womens Health & Fitness magazine over the years, and by far, this is my favourite one. In it, I reveal the system I used to help one of my clients hit a 2.5 times body weight deadlift which is kind of a big deal for a gen pop girl. The magazine isnt on sale anymore, however, they have uploaded the article to their website for free. So if you would like to learn the system then click the link Ive left in the comment section.

19.01.2022 Want to increase your deadlift strength and be in the 100 kilo club? Watch this!

18.01.2022 Sick and tired of jumping from program to program and not getting anywhere? Do this in 2020!

18.01.2022 Don’t feel your hamstring during single leg Romanian deadlifts? Try this!

18.01.2022 First off I want to say, thanks for being a follower! I dont know if youve seen on my socials, but Im offering 12 months of Strong Not Skinny workouts at a 91% discount. Im offering this one time special incentive because I want to raise money for Wildlife Victoria to help with the recent bush fires.... Heres exactly what these workouts will do for you: Build your Big 3 (squat, bench and deadlift) strength so you have a strong base. 12 months of strength training programs to use so you can walk into the gym with a sense of purpose and structure. Build lean muscle, body symmetry and prevent injuries so you can speed up your metabolism, stay healthy and in the gym consistently. Youll get the benefits of both workout continuity and exercise variety whilst never getting bored, and you will continue to make progress every week. Instruction videos included so you can learn little tricks to excel your lifting technique. Build some head turning glutes so you can fill out your workout leggings and jeans. I normally charge $1164 for 12 months of programming but you can get it for only $8.25 per program... which 100% of your money will be donated to Wildlife Victoria. Just go click the link Ive left in the comment section right now and claim your workouts before the link expires. Talk soon, Grant P.S. This bush fire fund raiser special ends at midnight on Friday, 31st. So if you want 12 months of strength training programs to use so you can walk into the gym with a sense of purpose and structure, then click the link in the comment section.

16.01.2022 Only have a couple of light kettlebells? Heres how to make them feel heavier!

16.01.2022 Sick of training with soup cans? Heres a super duper advance full body at home workout whilst in quarantine. Demo videos left in the comments. ... Any questions just ask Im here to help

16.01.2022 Following on from yesterdays post, you dont need a heavy barbell to challenge the glutes during hip thrusts. In this video shes using a 20 kilo kettlebell along with these 3 techniques: . Double up your mini bands: One mini band above, and one below the knees. Theyre not there for looks; make sure youre actively pushing out against the bands on the way up, AND on the way down.... . One and 1/4 reps: Perform a full hip thrust, untuck the hips and lower 1/4 of the way, then thrust back up. Thats one rep. . Slow down the eccentric: In any exercise, youre always stronger on the lowering stage of the rep; use that to your advantage by taking 3-5 seconds to lower the weight. Combining all 3 techniques will increase the time under tension, and intensity of the tension, so that you dont need a heavy barbell to benefit. See more

16.01.2022 Another advanced full body home workout whilst in quarantine. This compliments the other workout I posted a few days ago. I suggest flip / flopping back and forth between the two. Demo videos left in comments. Any questions just ask, Im here to help. Enjoy!

15.01.2022 Want an exercise that smokes the posterior chain? Try this!

14.01.2022 ! If you’re doing iso workouts and have little equipment, here’s 3 techniques to make your hip thrusts more challenging. . Double up your mini bands: One mini band above, and one below the knees. They’re not there for looks; make sure you’re actively pushing out against the bands on the way up, AND on the way down.... . One and 1/4 reps: Perform a full hip thrust, untuck the hips and lower 1/4 of the way, then thrust back up. That’s one rep. . Slow down the eccentric: In any exercise, you’re always stronger on the lowering stage of the rep; use that to your advantage by taking 3-5 seconds to lower the weight. Combining all 3 techniques will increase the time under tension, and intensity of the tension, so that you don’t need a super heavy barbell to benefit. In the video I only had a 60kg bar, and my glutes were smoked! See more

14.01.2022 12 Months of Programming for Girls Who Lift If you would like to get 12 months worth of strength training programs to use so you can walk into the gym with a sense of purpose and structure... ... and have 100% of your money go towards Wildlife Victoria, then click the link Ive left in the comment section below.

12.01.2022 Got some junky beaten up quads? Try this!

12.01.2022 Only have a couple of kettlebells at home whilst in isolation? Try this! Double high pull x 5 Double snatch x 5 Double military press x 5... Double front squat x 5 Double swing x 5 Double clean x 5 See saw press x 5 Do 3-5 sets with 2-4 minutes rest in between sets This is known as a kettlebell complex. A complex is a series of exercises performed one after the other with the same weight and without rest. Its a fantastic way to place the body under a serious amount of time under tension whilst still managing fatigue. Good luck

11.01.2022 Allison getting after Bulgarian Split Squats

11.01.2022 ! If youre doing iso workouts and have little equipment, heres 3 techniques to make your hip thrusts more challenging. . Double up your mini bands: One mini band above, and one below the knees. Theyre not there for looks; make sure youre actively pushing out against the bands on the way up, AND on the way down.... . One and 1/4 reps: Perform a full hip thrust, untuck the hips and lower 1/4 of the way, then thrust back up. Thats one rep. . Slow down the eccentric: In any exercise, youre always stronger on the lowering stage of the rep; use that to your advantage by taking 3-5 seconds to lower the weight. Combining all 3 techniques will increase the time under tension, and intensity of the tension, so that you dont need a super heavy barbell to benefit. In the video I only had a 60kg bar, and my glutes were smoked! See more

10.01.2022 Advanced full body home workout whilst in quarantine. Demo videos left in the comments. Any questions just ask, Im here to help. Enjoy!

10.01.2022 Want a new finisher that flows, doesnt require a lot of equipment, and burns the glutes? Try this!

09.01.2022 $3,069 raised for Wildlife Victoria! #thankyou

09.01.2022 If you want to deadlift more, you need to deadlift more. This is what I told a girl who lifts during a coaching call the other day. You see, for quite some time, her goal has been to hit the 100 kilo deadlift club, but things just havent been progressing.... So I asked her what her program looked like, and she hit me back with a massive laundry list: Rack pulls, good mornings, box squats, hip thrust, kickbacks, glute bridges, lunges, leg press, glute ham raises, leg curl. Theres your problem, I said. Youre simply doing far too many exercises, and its taking your recovery and focus away from your main objective.... getting stronger in the DEADLIFT! Have 2-3 assistant exercises for symmetry and to bring up lagging body parts, but thats all you need. The goal is NOT to get stronger in every single lower body exercise ever invented. Oh by the way, if you want to build your Big 3 (squat, bench and deadlift) strength... ... you might like my 12 months of strength training programs to use so you can walk into the gym with a sense of purpose and structure. Im offering them at 91% discount and donating 100% of the money to Wildlife Victoria. Im pulling the link down this Friday the 31st because I want to get the money to them ASAP. You can get them at the link Ive left in the comment section on this video.

09.01.2022 Almost didn’t post this! Watch this if you want to lose 5 or more kilos...

09.01.2022 How to Load Your Band Correctly #saveneckskin

08.01.2022 Struggling to Build Muscle?!

08.01.2022 First she just wanted to deadlift 100 kilos for 1 rep. Now she plays with 130kg for 3 reps. When you have purpose, structure and patience, this is what’s achievable.... I’m currently looking for 3 people to work with and help hit their first 100 kilo deadlift in 2021. You must: 1. Be able to currently deadlift 70 kilos or more. 2. Can get to the gym 3-4 times per week. 3. You’re friendly and coachable. If that’s you, message me the words ‘100 club’, and I’ll get you all the deets.

07.01.2022 ? ! I discovered this fantastic exercise from Andrew Lock; it hits your rhomboids and mid/lower traps. Ive found it to be a great way to hit the mid back without getting the biceps involved, which is a common problem with most rowing exercises.... I like these for medium to high reps (10-20 reps) for 2-5 sets. Ensure that you hold the rep for a sec, or two. Enjoy! See more

07.01.2022 ? ’ : ! 1. The band provides constant horizontal resistance; you cannot get this from dumbbells. ... 2. With this variation, as you get to the stretched position, the band tension is lightened, as opposed to dumbbells where it’s at its heaviest. 3. The band tension kicks in when the pec is shortened; you cannot achieve this with dumbbells. If you’ve always skipped flyes because they just never felt right, you might like this variation. Enjoy! See more

06.01.2022 Want an exercise to do at home that smokes the glutes, hamstrings & lower back? Try this!

06.01.2022 Heres a cool bodyweight hamstring exercise for your at home workouts

06.01.2022 Youre doing front foot elevated split squats wrong!

05.01.2022 . A great exercise to prime / activate / wake up (whatever you want to call it) the shoulder stabilisers. Also, due to the instability, it teaches you how to stay tight the entire time when pressing, which can help with preventing typical shoulder injuries associated with benching.

05.01.2022 Want to spice up your training? Do this! Here youll see me using a fat grip speciality bar. Due to the large diameter of the bar, it challenges the grip, along with many other benefits, and as a result you cannot go as heavy but the intensity still remains high, if not greater!... But Grant, my gym doesnt have thick specialty bars! I got you, go to the comment section on this video, and watch part 2 that Ive left there.

04.01.2022 Im being bullied at the gym

04.01.2022 If you’re doing iso workouts, and have little equipment, this is how you can make the squat harder. So what you’re going to do is grab the strongest band you have, and hook it up to something sturdy. Then jump into the band, and get it behind your knees. From here, pick up your kettlebell or dumbbell, and get it under your chin. Walk back until you have a bit of tension on the band, but not too much where it’s going to sweep you off your feet. ... Then, you’re going goblet / sissy squat. The reason why this is so much harder than your traditional goblet squat is because now along with the vertical resistance from the bell, you also have to work against horizontal resistance coming from the band. You see, your quads have to work so much harder to get you into knee extension. So if you’re limited with equipment, and you want your squat to be more of challenge without having to do lots of reps, give this one a go. I think you’ll like it. See more

04.01.2022 How to trash your back with a resistance band... Perform this sequence: 1a. One arm band pull over... 1b. One arm half kneeling band row Pre-fatigue the back with an isolation exercise (the weaker movement) before you go into the compound exercise (the stronger movement). This works great if you dont have a very strong resistance band. Enjoy See more

03.01.2022 If youre doing iso workouts, and have little equipment, this is how you can make the squat harder. So what youre going to do is grab the strongest band you have, and hook it up to something sturdy. Then jump into the band, and get it behind your knees. From here, pick up your kettlebell or dumbbell, and get it under your chin. Walk back until you have a bit of tension on the band, but not too much where its going to sweep you off your feet. ... Then, youre going goblet / sissy squat. The reason why this is so much harder than your traditional goblet squat is because now along with the vertical resistance from the bell, you also have to work against horizontal resistance coming from the band. You see, your quads have to work so much harder to get you into knee extension. So if youre limited with equipment, and you want your squat to be more of challenge without having to do lots of reps, give this one a go. I think youll like it. See more

02.01.2022 Tahlia asks: How do you change your workouts to keep things interesting but also still produce results?

02.01.2022 Want to simultaneously work on building your flexibility, strength and fitness? Do this!