🙌💪 MEMBER SPOTLIGHT 💪🙌
Shout-out to our member & Aspire PT client, Kirsti, who is training hard to join the Australian Federal Police.
She absolutely owns the gym every time she walks through the doors and she trains like a total machine!
Kirsti has made astounding progress since she began training with Alaina and we’re stoked to see that progress continue.
When we asked Kirsti why she wanted to join the Police Force, she told us she wants to make a positive difference in the lives of others and her plan is to start at home with the Police and eventually join the Navy and take her effort abroad.
We’re really proud of Kirsti and we’re excited to be playing a role in her fitness and life journey 😊 #plusfitnessmelville
1 46 minutes ago
You ever done a movement that you just had to have a lay down?
I actually blacked out a little on a lighter weight before this 😅
🎥 Barbell Weighted L Sit Pull Ups (10KG/20KG) - Challenging AF - Holding those Hips Up 🤯 @moveandfunction
Love a Empty Gym on a Early Saturday Morning ✌🏾
Yeah the Hollywood Crew 🔥 well done to everyone who started off their weekend with a sweat 💦 see you all Monday 😉 #teamleedy
1 710 minutes ago
Proper forearm plank form ❌
Planks are very complicated and difficult workouts to execute efficiently. If you cannot hold a plank with proper form for 30 seconds then you actually should not be implementing them into your workout yet!
The mistakes I most often see in planks are:
❌Hands interlocked -> this incorporates pec muscles and engages the core less
❌Stomach dropping (arch in lower back)
❌Bum up & shoulders not over forearms (downward dog-like position)
❌Arched upper back
Cues to ensure you are doing a proper plank
⚡️Shoulder blades apart
⚡️Hands flat on ground
⚡️Shoulders over forearms
All smiles because coach bumped my carbs up for 2 refeed days and I treated myself to a nice bowl of Pho 🤤
I had so much energy, I even crushed leg day 💪🏼
Feeling good!...pho real
Outfit: @gymshark #gymshark66
I’m just over here trying to hold it together 😉 🎥 25KG Reverse Wheel Barrows - Tempting to just go
- Holding Neutral Spine - Hand Placement - Holding Strong
Saturday Morning Hit Out:
1. Nose To Wall- Handstands
2. Skin the Cats (Pronated)
3. Frog Stands
4. Back Bends (60 Box)
6. L Sit 10-20KG Barbell Pull UPS (Warm Ups: Mobility Drills/Scorpion Reaches) @moveandfunction #bodyweighttraining #movement #strengthtraining
Direct arm training.
If you're someone who is lacking arm size (like me), then implementing direct arm work into your prorgam might be a good idea. This will involve taking the biceps, delts and triceps through isolation movements.
The great thing about direct arm work is that it is not very taxing on the body, unlike your big compound movements (squat, chin ups, bench press etc.). This means you can implement arm work on most days of training, and in most cases you will have recovered enough in time for your next session (provided you don't go overboard with volume).
When pushing for arm hypertrophy, I'll often add a tri set at the end of every workout (even on leg days).
The tri sets will include 1x delt movement + 1x bicep movement + 1 tricep movement. My sets will range from 2-4 sets, and reps will vary depending on my current phase of training (ranging from 5-15 reps).
Your arms will often respond better to higher frequency (more exposure through the week), than your typical weekly 'arm day'.
3 916 minutes ago
Focusing on good form as a beginner is super important to have a great foundation. Why?
✅improves effectiveness of exercise-you gain more results in a shorter space of time.
✅you reduce risk of injuries
✅aids in proper breathing who him turn means quicker and better supply of oxygen to muscles do recovery.
So in essence quality over quantity!⭐️
9 days out and still feeling strong 💪🏼 I decided that I could still do some heavy singles up until the last week of prep, so I worked up to a couple 395lbs/180kg singles just to keep my body conditioned under heavy weight. I’m keeping my bench heavy until the last week ✌️. LGI baby lets get it let’s go.
🚨 Squats: 2X1 w/395lbs. Felt a little heavy due to a sore lower back, but nothing too serious. Still felt good under the weight.
🚨 Bench: 3X2 w/250lbs. I love the progression on my bench during this prep. I’m definitely hoping to kill it during the meet since this is my biggest concern so far 😅.
❤️FULL LEG DAY❤️
Most of these exercises are glute dominant but this was majority of our leg day yesturday🥰 super high reps and moderate weight for an ultimate burn out hehe. -
Here’s what we did!
🤗glute cable kickbacks 3 x 20EL
🤗KB jump squats 3 x 20 ss
🤗walking lunges 3 x 12EL (not filmed)
🤗leg press 3 x 15 ss
🤗alternating reverse lunges 3 x 12 EL
🤗banded abductions 3 x 50 ss with 🤗smith machine hyper extensions 3 x 20
🤗hip thrusts 3 x 20 ss with
🤗sumo deadlifts 3 x 10
And there ya have it! Lotsssss of super sets because those get ya super sweaty!
I also invested in a nutrition coach today which will start next week I am extremely excited because I know this is the kind of commitment I need to be successful. My diet has always been a struggling point all throughout my training and I’m hopeing with her help I can finally get past this and see new results.
Anyways I hope you all had an awesome week crushed all the goals I had in mind and made atleast one Minnie victory! I’m gonna head to the gym and do some cardio and core work now and then take it easy because ya girl is tiredddd xxx
// FRIDAY FUN FACTS // Tidbits you may or may not know about me.
✨ I was born on my older brother’s second birthday #twinsbutnotreally
✨ I’m a first generation Canadian. Both of my parents hail from Australia and lucky me got a dual citizenship out of it 🇦🇺 However for those who think I have an accent, it would be more Russian than Australian, as both sets of grandparents immigrated from Russia so I grew up with that as a second language.
✨ I got my Bachelors of Human Kinetics in conjunction with my Certificate in Athletic Therapy and attribute my scientific approach to training and active rehab to my educational background.
✨ I worked alongside my husband @codystephenson214 for over two years as Professional Training Coaches. We are almost two months into our separate career paths and I won’t lie and say I don’t miss it, but it’s also fun to come home and talk about our separate days!
✨ I hike for the view. I also appreciate the sweat and the company but seeing a spectacular view that keeps me in awe of Creation is the true selling point 🤷🏻♀️ Am I alone in this?
✨ I love ice cream in waffles cones and all forms of M&Ms, with peanut m&ms hitting the top of the list!
Comment below something you don’t think I would know about you 👇🏼
I have so many training videos that I take especially when I’m trying a new move. It’s not only great to video your workouts JUST for social media but to also capture your form, your deficiencies and of course to see your progression and strength improvement. •
I was scheduled to rest today since I hadn’t had one all week but when I made this delt workout, I got excited and ended up at the gym anyways. The moves was created to specifically target the rhomboids and to activate them. The scap pull ups was the warm up and the finisher. WHAT I DIDN’T KNOW was HOW BAD the imbalances in my upper body IS ‼️‼️ •
The easiest way to iron out these imbalances is to work on some unilateral or single-arm strength. •
Unilateral, or single-arm (or leg) work is a great way to ensure you don’t overtrain your dominant side, which often starts taking over by default when it gets heavy, which is EXACTLY what I do 😫.