personal training st. john's

personal training st. john's
I was lying down on the couch the other day and went to push myself off to get up.

My leg was in such a position that it activated the crap out of my glute. You see, I was propped up on some pillows and the unique position I had my legs bent actually put my glutes in an advantageous position (relative to my hamstrings) to execute hip extension. Referred to as active insufficiency, the bi-articular hamstring muscle which crosses the hip and knee joints, was in a disadvantageous position to activate.

Robert Panariello actually just wrote about this on Bret Contreras’ blog HERE.

In his post, Robert discusses a glute test that utilizes an assessment table and plyometric box.

This position was how I was propped up on this couch, sort-of.

I was thinking how I could simulate this in the gym without the assessment table because this bridge variation is actually very effective at targeting you glutes.

I was playing around in the gym this morning and came up with these two unique bridge variations.

Thanks to active insufficiency, your glutes should dominate this bridge variation. Robert describes this table set-up as a test/assessment, which I agree with, but I also believe the test can serve as the exercise.

If you’re new to this exercise and have weak glutes, do the two leg variation. There is more stability and a lower chance you’ll use your hamstrings. Place two kettlebells at the end of an exercise bench. Move to the end of the bench and form a 90-degree angle at your knees. Find neutral spine and gently brace your abs. Drive your heels into the handles of the kettlebells and lift your hips upward. You should feel a strong contracting in both glutes. As Pavel says, “Squeeze and break the walnut!” Hold for a few seconds and return to the starting positing.

I like performing one or two sets prior to my lower body workouts completing a total of 20-ish reps.

Once your glutes get strong together (e.g. bilaterally), it’s time to try the single leg version. Here, ensure your abs are braced so you don’t hyperextend your low back and so you can control the rotational torque applied to your pelvis/low back. You might notice a bit more hamstring activity in this version, but ensure you butt takes the brunt of the load. Follow the same instructions above but execute with one leg held in the air.

My hands are holding onto the bench so I don’t slide away from the kettlebells. They are not helping in the hip lift.

If you don’t have access to kettlebells, you can place two dumbbells on end.

Happy glute training!

-JK

photo credit: Steve Snodgrass via photopin cc

I have never previously seen the passion and level of care that Jon and Thomas bring to everyone who works out at JKC. Their knowledge, insight and skills are extraordinary, and they work with everyone individually to ensure the best possible results. The attention to detail and to every person’s specific requirements and goals, and the incredible, constant encouragement they provide, is, in my opinion, what truly distinguishes JKC from any other program in which I’ve participated. I am extremely pleased with the progress I’ve achieved thus far, and it’s largely attributable to Jon and Thomas and the approach they take to training and working with people.

I’ve been weight training on and off for years but never really had a specific goal or target in mind so routinely stalled out, plateaued or stopped training all together. Before I joined JKC I was definitely in a fitness slump and needed something to motivate me and get me back on track. I did a bit of digging online, looking at various personal training options and gyms around town but JKC seemed like the best option by far. I’ve tried big box gyms and other personal trainers in the past but none of them have had the perfect combination of goal specific fitness programming, welcoming and supportive environment, and the knowledge and passion to back it all up that you’ll find at JKC. Jon and Thomas are great to work with, they know how to motivate you if you’re having an off day and are well versed in all the different ways to make your muscles burn! I also have noticed some major improvements in my deadlifts since I started with JKC and was really happy with the result.

I’m 29 and I just had my 3rd Liftiversary 🥳 at JKC. I chose to train here because of the great word on the street and the fact that at lululemon, we’re encouraged to support our local community. My day-to-day routine is very busy, and I love showing up and having to think very little about my workout. The vibes are always good, my music choice is usually accommodated, and the bys are incredibly supportive and compassionate, helping me reach my goals (even when I had a broken hand). I also get to be my weird self, and am embraced fully.

I am the oldest client at JKC at 79 years, soon to be 80. I started training at JKC July 2021. I started at JKC because two of my three sons Justin and Michael and their partners Andrea and Keir and one of my doctors recommended JKC. They all train at JKC Now my wife Linda trains at JKC too. My third son Jonathan lives in Kingston. There is a congenial community atmosphere at JKC. People are introduced to each other. There is effective personal training at JKC.

I started at JKC in January of 2014 and I’m 67 years old. When I had my Initial Assessment, I knew – almost immediately – that Jon knew what he was doing and what he was talking about. I was overweight, out of shape, and in serious need of someone, like Jon, who could get me back on a fitness/conditioning routine that suited me, my age, my less than acceptable physical condition, my sometimes intermittent RA, and my need for a structured, consistent and yet flexible training and conditioning program that would work for me.

Fundamentally, if I made a choice at all with respect to JKC – it was to continue to come back each week. I have not been in a lot of gyms. To be honest, they used to intimidate me. What makes JKC different is their approach to each and every one of their clients. Jon and Thomas – and now Craig – tailor each training regime to the particular needs of each client. That ensures that the training regime will suit each client upon the start of training and changes as the client improves. It adjusts for any physical setbacks such as injuries and it adjusts for success. It is just that simple.

It is also the consistent encouragement that comes from Jon, Thomas and Craig. That voice that comes to you while you are in the middle of a particularly difficult set – rear-foot elevated split squats comes to mind immediately – that says “good job” or “keep it up” or “just a couple more reps.” To know, in that moment, that you are not alone and the trainer is paying attention to what you are doing. That is priceless for me.

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