personal training in st. john's

Here’s one of my favourite core exercises.

Not only do you get a nice hip flexor stretch (who all can benefit from!), but you also train better lumbopelvic control and synergy between the glutes and abdominals.

Here’s how to do it:

Kneel perpendicular to an adjustable cable machine with your inside knee down. Place your front foot flat on the ground and make sure to dig your big toe of your rear foot into the ground. Brace your abs and push your entire body forward until you feel a nice stretch in front of your thigh (inside leg). Squeeze your butt to lock in the position. Your front knee should only move as far as your shoe laces, so move your front foot forward if you need to.

Grab the cable attachment and hold it against your stomach. Stay tall and tight and take in a breath. Slowly exhale as you press the handle away from you. Lock your elbows and hold this pose for a few seconds. Don’t move your body and don’t lose the stretch in front of your thigh. Slowly return the handle to your stomach. Inhale again and prepare for the next repetition.

If you’re new to this, don’t choose a weight that’s too heavy. Aim to perfect the mechanics of the exercise before adding weight. Using pin 30-40 should be enough to start. Shoot for 12-15 reps per side and perform 2-3 sets.

Notice the difference in how this exercise challenges your abdominal control vs a traditional plank exercise.

There’s nothing wrong with a basic plank, but you need to add exercises that challenge your abdominals in a different manner.

Good luck!

I’m 43 and started at JKC just over a year ago. I started at JKC because of multiple recommendations from existing clients. There are 2 main elements that distinguish JKC for me. Firstly the sense of community. I’ve been to multiple gyms in multiple cities/countries, you just  can not manufacture the sense of community and support you get from other gym goers and the team. It’s very motivating and happy to say I’ve made some friends at JKC.

The other major distinguishing factor for JKC is the expertise and passion of the team. Jon, Thomas and Craig craft highly personalized programs based on my fitness goals and know how to push me best without being pushy. They pay close attention to ensuring my form is solid before encouraging me to take on more weight for the exercise. Plain and simple they love what they do and it shows.

I originally chose JKC to help me rehab following back surgery. JKC was the first gym where a trainer took the time to help me identify my goals and tailor my workouts to achieve them in a safe and doable manner. 🏋🏼 Jon & Thomas are both highly professional and knowledgeable. 👨🏼‍🎓 With their guidance and informative explanations 🗣 they have enabled me to reach my ever evolving goals. At JKC I’m guaranteed fun 😆, interesting 🙃 and diverse workouts, with Jon & Thomas forever supportive and encouraging. 👏🙌👍👊

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.

I had signed up for other gyms in the past and never went or rarely went. Something always got in the way or I was just too tired and lacked motivation to go. This way I’ve made a commitment to Jon or Thomas and I try very hard to keep my sessions once I’ve booked in. JKC is different from other gyms that I’ve tried in the past because no one is there to be “seen”. We are all there to get a good workout in and go on with our lives. And it’s a small gym so you get to know everyone and it’s like a big family. When I joined JKC, I couldn’t do a chin up with an elastic band, but I’ve slowly worked up to 10 free hanging chin ups. That was big because I hate chin ups.

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