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’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 started strength training at JKC in the Spring of 2021. I am in my 60’s but happy to say I feel much younger since joining this gym. I joined JKC upon the advice of a doctor. I went through some difficult medical issues last year, that’s when one of my doctors recommended strength training at JKC. I have been physically active most of my adult life but mainly running and completed many road races as I am a distance runner. Strength training has definitely benefited me by increasing my stamina and energy. It sure has enhanced my recovery over the past year. I have the added benefit of becoming a stronger runner as well.

JKC is different from other gyms/fitness regimes I have tried in the past because of my level of comfort with the facility and other JKC clients and the amount of knowledge both Jon and Thomas demonstrate through personal attention to form, core development and overall strength is outstanding. JKC is by far the best training hands on attention that I’ve experienced period and I have experienced many over a lifetime of activity and playing various sports. The facility has everything you require plus, as you will learn there are many ways to use every piece of equipment and Jon and Thomas are very creative! There are many age groups and professions who attend this gym from elite athlete’s to the rest of us and the casual but focused atmosphere in the gym makes each visit interesting, friendly and challenging at all levels.

The people and the training set JKC apart from other gyms or programs I’ve tried in the past. Truly Jon and Thomas meet you where are and help you get to where you want to be. There are no expectations and never any judgement. You can go there having the worst day and you always leave feeling better. Truly JKC has given me a level of strength and confidence I would not have had otherwise ❤️.

After my children were born, I was completely out of shape. I had been active before my first pregnancy in 2008. I saw a post on social media about a charity event that was hosted at the gym. It prompted me to check out the JKC website. I was immediately impressed by the professional content and decided to give it a try. The professionally crafted and uniquely tailored work outs, as well as the sense of accountability and commitment that they foster. I have not missed a workout since joining – contrary to other experiences I have had when purchasing gym memberships. The flexibility of booking and rescheduling workouts, made easy by an online app, also contributed to my success in meeting my fitness goals.

I enjoy every session, working out with Jon, Thomas and Craig, as well as the “JKC Community”. Anytime someone achieves a personal best, I enjoy the celebration and support everyone gives each other. For me, I fondly remember achieving personal bests on bench press, chin ups and the sled push, in particular.

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