Strength & Conditioning

/Tag: Strength & Conditioning
30 05, 2019

Lebert Equalizer L Sits

By |2019-05-30T09:49:06+10:00May 30th, 2019|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Lebert Equalizer L Sits

The Lebert Equalizer is a training tool gaining popularity amongst personal trainers and fitness enthusiasts everywhere for the ability to do strength, cardiovascular, endurance and stretching movements anywhere you can carry them. Gaining a lot of respect in training circles, the L Sit is a core exercise that develops strength, flexibility and stability in your [...]

28 05, 2019

Front Rack Barbell Lunge

By |2019-05-28T11:27:31+10:00May 28th, 2019|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Front Rack Barbell Lunge

Lunges are an excellent way to correct imbalances in leg strength and mix up an over reliance of squats in a training program. This popular training movement, not only works the hamstrings, glutes, thighs and calves, it requires balance, core strength and stability to perform as well. Learn how to do a stationary, forward, backward [...]

2 05, 2019

Jumping Pull ups

By |2019-05-02T11:52:29+10:00May 2nd, 2019|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Jumping Pull ups

A Jumping Pullup not only stands alone as a movement that builds up strength - particularly by using the eccentric (or lowering) phase of the movement. it is also a perfect way to learn and become conditioned to doing an unassisted Pull-up... In the full lockout position, keep your heels on a box, [...]

2 03, 2016

Some Cool Weight Plate Exercises

By |2019-04-24T12:46:24+10:00March 2nd, 2016|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Some Cool Weight Plate Exercises

Check out some cool weight plate exercises we found to add to your sessions - thanks to Men's Health for the video! See more Men's Health Videos here: https://www.youtube.com/user/MensHealthMag Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider. [...]

21 11, 2014

Iso-Lateral Decline Press

By |2019-07-26T10:32:35+10:00November 21st, 2014|Categories: Gym Exercises|Tags: , , |Comments Off on Iso-Lateral Decline Press

Performing the Decline Press is a great way to mix up a chest training routine by placing emphasis on the lower portion of the chest muscles. Learn how to perform this challenging movement with the team at Fitness Institute! Machine: Hammer Strength Iso-Lateral Decline Press To begin, adjust seat to the appropriate height [...]

22 07, 2014

Bench Press

By |2019-04-24T12:53:36+10:00July 22nd, 2014|Categories: Strength Exercises|Tags: |Comments Off on Bench Press

Bench Press is a great compound exercise for the arms and chest, but the more we learn about Bench Press, the more we can bring other parts of our body in to get a bigger lift. For this first demo, I will be adopting a powerlifters stance with my feet flat on the ground (note, some [...]

22 07, 2014

Dips

By |2019-04-24T12:55:07+10:00July 22nd, 2014|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Dips

Dips are a great postural exercise for the chest and for building lean muscle for our anterior deltoids and triceps. Start with a full extension with your arms looking straight ahead. Lower yourself to the desired depth. As seen below I am aiming for shoulders beneath the top of my elbows. Once you reach depth, press [...]

22 07, 2014

Ring Rows (Body Rows)

By |2019-04-29T15:56:45+10:00July 22nd, 2014|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Ring Rows (Body Rows)

Ring rows seem like such an innocently easy exercise, however, they can be made as hard as you like. The higher you are, the easier it gets and the lower you get the harder it is. The main focus of this exercise is to keep your torso and hips as straight as possible. [...]

21 07, 2014

Butterfly Situps

By |2019-05-30T10:13:04+10:00July 21st, 2014|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Butterfly Situps

Using an ab mat is to make you focus on abdominal muscles and not just your hip flexors. Butterfly situps are an efficient way of getting up off the ground from a laying position. You can use your arms for further momentum to be able to get up off the ground in the lying [...]

21 07, 2014

Box Jumps

By |2019-04-24T16:11:01+10:00July 21st, 2014|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Box Jumps

Box jumps are a great plyometric exercise and the standards of the movement can be very easily changed in order to achieve any desired training goal. Jumping higher will be more calf intensive and jumping lower will be more hip flexor intensive. Box jumps are actually also a good training exercise for Olympic lifts as [...]

21 07, 2014

Walking Lunge

By |2019-04-24T13:17:52+10:00July 21st, 2014|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Walking Lunge

The lunge is a great exercise for the lower body while having to stabilize the upper body for the correct posture. Start standing up nice and tall and then begin with one foot going forward.   Sink down till the desired depth. In the image below, our standard is knees to ground. Note that not everyone [...]

18 07, 2014

Back Squat

By |2019-04-26T16:37:16+10:00July 18th, 2014|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Back Squat

We will be looking at the Back Squat with a high bar position and elbows forward. Like the front squat, when racking out of the bar, you will want to be well under the bar with heels underneath the bar. Secure the bar onto the back in a high position. Some people opt for a [...]

18 07, 2014

Front Squat

By |2019-04-26T16:26:48+10:00July 18th, 2014|Categories: Mobility, Strength Exercises|Tags: |Comments Off on Front Squat

Ideally, with the front squat, you will have a rack to use so that you don't have to clean the bar up. If you are lifting out of a rack, you will need to ensure you establish a good squat stance with feet directly underneath the bar. I like to have my heels right underneath [...]

18 07, 2014

Deadlift

By |2019-04-24T13:35:21+10:00July 18th, 2014|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Deadlift

The Deadlift used to be called the health lift. It has a bad reputation, but all we are really trying to do here is to teach people to lift objects up off the ground in the safest way possible. Let's look here at a "Top Down" approach where we get set up and braced for the [...]

18 07, 2014

Bent Over Row

By |2019-04-26T16:15:55+10:00July 18th, 2014|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Bent Over Row

Bent over rows are gaining popularity in gyms from normal strength workouts to group fitness classes. For this demo you will see I am using a pronated grip with hands over the bar. If you can use hook grip with thumb underneath fingers, then even better! I have my knees slightly bent and [...]

18 07, 2014

Pushup

By |2019-04-24T15:51:53+10:00July 18th, 2014|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Pushup

A great exercise by itself or as a warm up to bench press, the pushup starts with hands shoulder-width and underneath you with fingers pointing forward. A quick tip here: if you can screw the heels oy your hands into the floor, this should bring your biceps to facing more towards the front. This external [...]

18 07, 2014

Squat Jumps

By |2019-04-24T13:40:04+10:00July 18th, 2014|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Squat Jumps

A more advanced plyometric extension of the Air Squat is the Squat Jump. Start with your feet underneath your shoulders and your hands by your side. Hit the appropriate depth for your squat with your hands out in front. Explode for the jumping phase pressing through the heels and then following onto your toes towards the [...]

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