The Total Body Initiative | Sport & recreation

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The Total Body Initiative

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25.01.2022 A lot of people perform the overhead press more like a standing incline press... . In other words, really inefficiently . The further the weight deviates away from your centre of gravity, the less it will target the muscles you are trying to train, and the harder it will be, because gravity is always straight down ... . The easiest way to fix this is by fixing your starting position . Grab the bar is a position so that when viewed from the front, your hands sit just outside of shoulder width and your forearms basically run parallel with each other to keep the weight stacked over the joints . From the side view, aim to have both your elbows sit slightly in front of the bar, this is so that as we begin to press the weight it stays over your centre of gravity and doesn’t deviate forward . If you struggle to get your elbows in front of the bar, it’s likely due to a lack of range of motion mainly through the lats, serratus and subscapularis . If that’s the case then it’s best to press dumbbells for your overhead work, and focus on increasing the range of motion through those muscles . One other tip is that once the weight gets past the height of your head it’s beneficial to drive your head forward to force the weight back just slightly to put it in the optimal position in relation to your centre of gravity . Happy pressing . #shoulderpress #moveeveryday . @clublimegyms @gymmypt See more

25.01.2022 Getting comfortable being uncomfortable . The short term discomfort is always worth it though . #workhard #moveeveryday

23.01.2022 If you are reduced to training at home, then it’s more important than ever to make sure you are getting the most out of every movement Here we run through the single leg hip thrust and how to do it at home The same principles can be applied to a standard hip thrust too! ... Remember for your set-up: 1. Base of the shoulder blades on the edge of the box, bench or couch you are setting up on 2. The knee joint should be 90 degrees in the top position so adjust the distance of your feet from your torso accordingly 3. Draw the belly button toward the spine and tense the abs to keep rigid through your midline to maintain an active core through the whole movement When it comes to foot width, single leg is pretty self explanatory but if you are doing standard hip thrusts I like to vary between my squat stance width and my deadlift stance width depending on the day and what other movements I have done

21.01.2022 Chasing a pump whilst getting the heart rate going is fast becoming my favourite way to train . #bodybuilding #conditioning #moveeveryday . @clublimegyms... @gymmypt See more

21.01.2022 Never neglect a muscle group . #curlsfordays #moveeveryday . @clublimegyms... @gymmypt See more

20.01.2022 Slowly registering how unpleasant the incoming 50m of burpee broad jumps is actually going to be... . #cardiotime #moveeveryday . @gymmypt... @clublimegyms See more

18.01.2022 GROWING YOUR CHEST . I’m not a massive advocate of chasing size in particular muscle groups, I much prefer to chase strength across the full range of motion of a joint . That means that I’ll always press on multiple different angles to ensure there is no range of motion I’m overly weak in compared to another... . But whenever I program incline dumbbell bench though, the activation I get through the pecs, the pump and the change in size across a short time period is why it would be my number one go to for growing the chest . The use of dumbbells over a barbell means I can get a much greater stretch in the bottom position and a much bigger contraction in the end range of the movement . I also find the angle of the movement sends the load across my pecs more than when I flat dumbbell bench, where I feel a lot of the load through my delts in the top position (of course here I’ve thrown in flat dumbbell bench straight off the back of incline, just for a little extra volume ) . If you feel like your chest is lagging, then maybe it’s time you look at implementing more incline dumbbell bench into your training . I’d be surprised if it doesn’t help . #chestday #moveeveryday See more

17.01.2022 MURPH... before the pain started . #moveeveryday

15.01.2022 *Insert start of the week motivational speak here* . If more people train and eat in ways that not only work but they actualltvenjoy then the motivation might be easier to find . #motivationmonday #moveeveryday

15.01.2022 Using a belt when you train? . Firstly, stop using it for every exercise you do . I’ll allow you to use it for squats, bench, deadlifts, clean and jerks, basically anything that requires you to demonstrate some serious strength... . But unless you know how to brace your midline effectively without it, then you definitely aren’t maximising its effectiveness . If you don’t know how to brace correctly, then its highly likely that the belt won’t serve your intended purpose of protecting your lower back either . And to go one step further, it may appear to make your waist look petite against your widespread lats and the imaginary suitcases you carry around the gym between your bi’s and tri’s supersets, but its highly likely that it will actually increase the size of your waist as you push your abs and obliques hard out against the belt whenever you lift . But if you know how to create tension through your core properly it can be a great tool to improve strength . otherwise though, you just look silly . #trainsmarter #moveeveryday . @clublimegyms @gymmypt See more

14.01.2022 When the aim is to build strength you should always want to make the weight feel as light as possible . Making the weight feel as light as possible is going to come down to how much tension you can create through your body . Tension on the bench press is built from the ground up... . Every time I bench I always think about the following... . feet behind knees, drive the knees out and squeeze the bum . retract and depress (pull together and down) the shoulder blades, tucking them right down towards your to really get that arch going . big breath into the bottom of the stomach to create tension through the abs . heels down hard towards the floor every time you drive the weight up . Have a think about those next time you bench and see how it goes . #benchpress #moveeveryday . @clublimegyms @gymmypt See more

13.01.2022 . If more people actually ate the way they say they eat then a whole lot less people would need diets . #foodforthought #moveeveryday

12.01.2022 Throwback to the ANZAC day getting stuck into the hero WOD Murph . While the primary goal should always be to build strength across the big lifts, having a solid capacity for extended aerobic activity is something that shouldn’t be neglected . Remember there will always be a bigger fish, and sometimes it’ll pay dividends to have the capacity to run away ... . #conditioning #moveeveryday See more

12.01.2022 If there is one place where a little hard work goes a long way it’s in the gym . #thestruggleisreal #moveeveryday

11.01.2022 You’ve got two options . 1. Move the weight from point A to point B with little intention other than to hit your prescribed reps and get away from the pain as quick as possible . 2. Make every rep as hard as possible for yourself and get real uncomfortable doing it... . Both are unpleasant, while one will remove the discomfort quicker, one will bring results quicker... . Choice is yours . #intention #moveeveryday See more

09.01.2022 Because what else would you do on a rest day... . #curlsforthegirls #moveeveryday . @clublimegyms... @gymmypt See more

08.01.2022 Hope you’ve got your row boat ready with this weather . #rainydays #moveeveryday

08.01.2022 Truth is not everyone needs a weekly PT . But for most, a few sessions with a little bit of focus on technique will go a long way . #movewell #moveeveryday

03.01.2022 F-U-N . The number one requirement that your training has to meet . It makes showing up a lot easier ... . #training #moveeveryday . @clublimegyms @gymmypt @hiitrepublic See more

03.01.2022 This was a blast . 5 rounds, Every 4 minutes .... 1000m bike erg 5 power clean 100/70kg 10 toes to bar . - rest 3 minutes- . 20 min AMRAP Max distance row E3MOM: 5 burpee over rower (start with burpees) . Have fun . #humpday #moveeveryday See more

03.01.2022 Always building the engine . #cardiotime #moveeveryday . @clublimegyms

01.01.2022 Don’t neglect the muscles you can’t see... because everybody else can still see them . #backgains #moveeveryday

The Total Body Initiative | Sport & recreation