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 chose JKC originally to help prevent rowing injuries. I’m a rower and we won the St. John’s Regatta in 2019 but I rowed through a rib stress fracture and missed significant time in the boat during the racing season. Training at JKC consistently since the pandemic helped me stay injury free this year and made me the strongest I’ve ever felt, which helped me help my team win the 2021 St. John’s Regatta! Jon adds variety and mixes the exercises up well so that the workout goes by quickly and strength is gained. The gym is very personable and I like the eclectic mix of people that are there. JKC is much more intimate and personal than other gyms.

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 ❤️.

I’m 40 years old & started training at JKC in 2015. The gym I was working out at closed and my husband recommended JKC. JKC meets you where you are in your fitness journey and tailors the work to help achieve your goals. I’ve trained with Jon & Thomas pre pregnancy, while pregnant and now post baby and they have helped me enormously to stay fit through all life phases.

I joke with the guys often that I’ve seen no change in my fitness level since joining the gym, but the reality is I’m in far better shape at 40 than I ever was at 30 thanks to them.

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.

I started training at JKC in 2016 because I’ve always had upper back issues that became aggravated through work. I sought out other training and physio, but experienced little to no results. A client of mine happened to be coming to JKC for a similar issue and highly recommended it. I have had great success and haven’t looked back! I always feel like I’m getting programs tailored to my needs and I’m never bored. I’m 30 weeks pregnant now with my second child and have been able to workout through both pregnancies here at JKC. Even on my least mobile days, I felt safe to workout because my programs were specifically modified for my needs.

As Seen On: