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 am 62 years young and I started training with Jon in 2013. I originally came to join JKC as a recommendation from other family members that were onboard with Jon. Their enthusiasm for the gym experience was quite evident.  I was not to be outdone, so I decided to join as well. JKC, in my mind, certainly stands out from the crowd. I feel it’s a combination of the skill and passion the coaches have for their job and their clients. Each client is treated with the upmost respect and given time to explore their fitness journey without any pressure. JKC is certainly not a cookie cutter gym.The coaches customize your fitness program to suit your needs and your fitness level. This certainly makes sense because no two clients are alike.  This is where JKC excels! Jon, Thomas, and Craig keep the atmosphere at the gym light, but productive. A great combination that obviously works and makes the clients want to come back. Lastly, the camaraderie at the gym is everything. Meeting likeminded people who make you feel you are not alone in your fitness journey is everything.

JKC was recommended by a previous trainer who followed Jon online. He thought Jon’s approach to training was excellent. JKC employs well educated trainers who are very particular about technique and form. I have never injured myself because the trainers know what they are doing. They can always answer any questions I ask about my training. As well the trainers are friendly contributing to a relaxed and friendly atmosphere at the gym.

I recently visited Newfoundland for one month, and was looking for a good place to train while I was there. Jon and the team at JK conditioning really took the time to assess what I already knew, and set achievable goals for the time that I had with them. The gym was such a great place to push yourself. It had everything you needed, but more importantly it had a well organized, very knowledgeable, and really motivating group of trainers to push you at each workout. Not to mention a really nice group of other members who also motivated me to go that little bit further. I would highly recommend the gym to anyone who has a goal and wants to find a place to help them achieve it.

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.

JKC was recommended to me by my good friend Casidhe Dyke. Cas had been training with JKC for a while, and both he and his father had seen great results from the personal training that Jon and Thomas were giving them. I was and still am primarily a triathlete and I’ve always struggled with injuries. I was talking to Cas about incorporating more strength training in my program to try and prevent injuries going forward and Cas suggested that I give JKC a try. I reached out to Jon not long after, and the rest is history! After working with Jon and Thomas for a few months, I was getting stronger, faster, and most importantly, I was staying injury-free. I ended up being able to train the whole season without significant injury and posted a personal best at Ironman Copenhagen in 2018. A big part of that was due to the strength training and coaching I received at JKC.

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