Train with me

Train with me

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Certified Strength and Conditioning Specialist (CSCS), Certified Nutritional Practitioner (CNP), Psychology Grad and Health Coach.  

 

My Latest Workout Program

 
 

Ultimate Gym Guide

6 Weeks | 4 Days a Week | 60 Minutes per Day | Gym Workouts

 

@katiecrewe

GLUTE WORKOUT 🍑 - this was mucho 🔥-o (and hard-o 😝). I did this workout for the first time the other week when I had only an hour to train (including warm up...which is short for my leg days 🙈) and um...ow. - While it’s actually counterproductive to make yourself so sore you can’t recover properly for your next session (manage your volume 🙏), I knew I wasn’t going to train for a few days so I really pushed it. Boiiii my glutes were sore for a solid 4 days 😬 #ouff. - 🔻Barbell split squats - 4x10 🔻RDLs - 3x15 🔻Heavy goblet squats - 3x8 🔻Leg raises (abs, not glutes 😝) - 3x12 🔻ss side lying hip raises - 3x12 - I kept rests slightly shorter, really focused on establishing mind muscle connection, and lifted safely with as much force as possible. - That last one is a great strategy I think people really underutilize; moving weights with more force vs just enough to complete the rep. It’s not an easy way to lift but can be a great way to help you build strength safely. I used this with my RDLs and very often do with hip thrusts 👊🏻. - Last notes: -goblet squats with 100 lbs super suck -I’ve been supersetting some abs exercises with later exercises in my workouts so that I actually do them, hence the leg raises. - 🎵Tom Budin, Jack Wilby - Price On Love
Falling over in your Bulgarian split squats and single leg RDLs? 🙈 These are probably the two most common exercises I’m asked for modifications for because people are unable to do them (or use the targeted muscles to the ‘intended degree’) because they’re struggling to just maintain their balance. - Here are some good modification options so you can still reap benefits from single leg training with increased stability: 🔻Single leg RDLs: -Kickstand RDLs -Assisted single leg RDLs . 🔹Bulgarian Split squats: -Assisted Bulgarian split squats -Regular split squats - ▪️Instability is the enemy of hypertrophy (a little dramatic maybe). If your goals are primarily hypertrophy-based, exercises that are very stable where you can use more weight in a very controlled way will help you best achieve this goal. E.g. most stable: leg press, slightly less stable: barbell back squats, least stable: pistol squats). - ▪️There are benefits, however, to incorporating exercises with an instability component (e.g. single leg exercises) to help you to improve your coordination, balance, and athleticism. I used to really struggle with single leg RDLs and since incorporating them more regularly, not only has that exercise improved, the improved balance has translated to other exercises. I feel a lot more stable in my other lunge variations and more controlled executing them with heavier weights 💪🏻. - ▪️Ultimately what you choose will depend your current level and your goals and it’s likely a good idea to incorporate exercises with various levels of stability. But (bringing it back) if you want to increase your stability in the aforementioned exercises, here are some options 😝👊🏻 - 🎵Nuschi - Do It All For You Edit: forgot the part most people will ask about. Shorts are from @fleoshorts 😂
SHOULD I FOCUS ON BUILDING 💪🏻 OR LOSING FAT is one of the most common questions I get (and spend many hours emailing people answering 😝). I can’t tell you what your main priorities are but after getting more information, this is most often my answer: - As a beginner you can build muscle and lose fat as lifting is still a novel stimulus, but being in a deficit isn’t an ideal “situation” for building muscle 💪🏻, ESPECIALLY as your training age increases. - There’s absolutely nothing wrong with having fat loss goals and if that if your main focus that’s perfectly legitimate, eat accordingly! But if you’d like to build muscle to get stronger and reshape your body, I’d really suggest devoting some time to trying to build and not worrying about dieting and trying to lose a little bit of “pesky” fat 🙅🏼‍♀️. - Building muscle isn’t a fast process (read: 🐌) and eating at least maintenance calories not only makes a more favourable environment for #gains, it often results in more productive training sessions because you have more energy to push hard (and performance based goals are a GREAT time) 👊🏻. - The vast majority of my time is spent eating at maintenance and focused on improving my performance in some way. The largest changes to my body almost came as a surprise. Consistency is truly the name of the game and if you’re working hard, your body is making progress, whether you’re focused on it or not. - Figure out your goals and do you boo, but don’t be afraid to eat and lift, good things tend to happen 😉. - Ps 📸 by the wonderful and talented @erik_was_here_p. @linnlowes I miss you guys 💗
UPPER BODY – with some beginner pull-up progression options 👌🏻. This was supposed to be a leg workout but I managed to tweak my left glute med 5 min in so I decided I’d rather push and pull some weights vs pull my butt muscle and did this instead. Solid decision, this was solid 😝 - 🔻Push-ups – weighted optional – 4x10 🔻Z-presses – 4x10 🔻Scapular depressions – 2x8 🔻Seated pull-ups – 4x12 🔻Seated bicep curls - 4x10 🔻ss tricep push-ups - 4x10 - I sometimes use weighted push-ups as one of my horizontal pressing movements (vs say bench press). It’s a good way to progress your push-ups if you’re busting out bodyweight reps easily, aka apply progressive overload. It’s also challenging for your core 🔥. As always, work to your level! Incline is always a great place to start. - When people want to work up to pull-ups, I like to suggest starting with scapular depressions as this is how the movement should be initiated (and helps you develop some scapular control). Seated pull-ups are a great progression, especially if you’re struggling with doing controlled eccentric chins/pull-ups. This is a vertical pulling movement so try not to turn it into an inverted row. You can control the assistance by pushing more (or less) with your legs. - I’m a big fan of z presses 💪🏻 but please be careful with this movement and make sure you possess the requisite core (abs and back) strength and stability, hip flexor strength, and hammie flexibility to be able to sit and press overhead with your core engaged and a neutral spine. Keep in mind you’ll have to lower your weight vs standing or especially seated presses. If your inflexible hammies are a bit of a limiting factor, you can sit on some blocks. - LAST THING! Most people are going to want to start with incline tricep push-ups as tricep push-ups are exponentially harder than regular push-ups as it’s very tempting to let your elbows flare. - That was a lot more typing that I had intended…as per always. Heart you guys, train hard, ok bye ❤️ 🎵Mahalo x DLMT - So Cold (ft Lily Denning)
PUSH-UPS VIDEOOO! I felt like this was overdue 😝. Strengthening your glutes is cool but SO is training your upper body 👊🏻. - Push-ups are my favourite and I think that’s because they were my nemesis for so long. There are few things that are more empowering (in terms of training) than truly sucking at an exercise and working at it until it becomes your favourite ☺️. - They’re great for not only your chest/shoulders/tris but also your core, you can do them anywhere (ok, a lot of places), and they make you feel like a badass #important. - Standard push-ups are a good place to start. If you can’t yet complete the reps on your toes, start with incline push-ups. The lower the incline, the more challenging it is 💪🏻. - I’ve shown variations that target your shoulders, triceps, and chest; some easier and some more challenging #worktoyourlevel. You can do other variations on an incline as well 👌🏻. - Now go forth and push the earth down! - 🎵Oliver Heldens & Lenno - This Groove
GLUTE ACTIVATION: wake up your sleepy bum 🍑. People ask so often how to better feel their glutes during exercises so I thought I’d address this in a number of parts/posts to hopefully help your butt to butt better 😝. - I’ll go into form, positioning, and some other strategies later but we’re starting with activation exercises 👌🏻. These are the ones I do before lower body days after a dynamic warmup. Doing this prior to lifting makes a big difference for how well I can feel my glutes contracting in my lifts. - I’ll typically just do one set of each exercise with fairly high reps and really try to focus on establishing a muscle mind connection #braintobutt. This has gotten a lot easier and faster over time. Example: 🔻20 banded lateral walks 🔻20 glute kickbacks 🔻20 banded elevated thrusts - I showed pelvic positions because while your glutes might look the joociest in an anterior tilt, most people’s contract best with a posterior tilt 💪🏻. - Is a band absolutely necessary? No, but it’s a relatively inexpensive piece of equipment that can be very helpful. ▪️it can help serve as a mental cue if you have issues with knees caving ▪️it provides resistance in the frontal plane (for lateral movements), which are often neglected. ▪️I also feel my glutes (not just glute meds) working harder in hip thrusts when I use it. - For the bridges I’ve shown feet elevated as a lot of people who feel more quads typically feel these better in their glutes. Play around with your foot width and position to see what works best for you! - Single leg is another great option, especially if one side cooperates more than the other. - As always, the main man @bretcontreras1 is your go-to for all things glute research 👊🏻 Band is @mbslingshot 🎵Eric Prydz - Liberate (Lane 8 remix)