Personal & Athletic Training in St. John's, Newfoundland

Archive for the ‘Leg Training’ Category

3 Lunge Variations Most Runners Don’t Do

3 Lunge Variations Most Runners Don’t Do

Everyone knows how to do a basic lunge; these three variations take it to the next level. For the most part, running takes place in what’s called the sagittal plane — think forward and back. However, there is a lot more going on than catches the eye. A tremendous amount of stability and control has ..read more..

The One Movement Pattern Everybody Does Wrong

The One Movement Pattern Everybody Does Wrong

One of the first movement patterns that I teach my clients and athletes is the hip hinge. It’s one of the fundamental movement patterns you’ll use for most of your lower body training. For example, the Romanian Deadlift and Stiff Leg Deadlift utilize the hip hinge pattern to bow forward. The Russian style kettlebell swing ..read more..

Kettlebell Goblet Squat vs Kettlebell Front Squat

Kettlebell Goblet Squat vs Kettlebell Front Squat

It’s been a long time coming and I’m kicking myself for not doing this earlier, but I’m finally starting to film more Youtube videos. I’ve done a few in the past but I’ve never really spoke into the camera. So, here’s my first installment in helping you kick more ass in the gym and in ..read more..

How to: The Single Leg Romanian Deadlift

How to: The Single Leg Romanian Deadlift

This exercise is great at challenging single leg hip stability while strengthening your posterior chain (hamstrings, gluteals and para-spinals) and abdominals (indirectly). Don’t be confused with the version where the weight is lifted off the floor between reps – that’s referred to as a Stiffleg Deadlift – two different exercises even though they look the ..read more..

Get Your Butt in the Gym: Strength Exercises for Runners

Get Your Butt in the Gym: Strength Exercises for Runners

*How distance runners think they’ll look after spending some time in the gym* “I’m going to build extra massand run slower.” It’s not a very encouraging thought for most runners – but that’s what they fear will happen if they start lifting weights. With visions of huge muscle-bound men and women grunting while throwing chalk-covered ..read more..

Posterior Chain, Part II

Posterior Chain, Part II

A few weeks back, I posted Posterior Chain Part I.  Here is Part Two – the exercises. Remember, posterior chain exercises focus on strengthening the muscles we can’t see, typically the hamstrings, gluteals and low back extensors.  Thanks to computers modern life, our posterior chain, particularly our glutes become weak and in some cases dormant. ..read more..

The Posterior Chain, Part I

The Posterior Chain, Part I

One of my clients asked me this question today:  “I put down below what I’ve been doing recently and was wondering if I’m doing sufficient work on the posterior chain.” Here is his list of exercises: Wheel Roll Out Anti Rotation Planks Bird Dog Bulgarian Split Squat Deadbug with Physio Ball Glute Bridge Reverse Lunge ..read more..