CT Sports Physical Therapy and Wellness LLC’s Post

Split Stance Trap Bar Deadlift Key Coaching Cues:  The set up is the same as if you’re performing a regular deadlift (except you’re going to use a split stance) No need to be too aggressive out of the bottom with this one I usually coach people to take a heel-to-toe stance, with the main load of weight towards the forward leg. Ideally both feet will be flat, but for some with limited ankle dorsiflexion it’s okay to come up on the toes of the rear foot. From there initiate by hinging the hips back trying to keep the bulk of your weight in the front foot. The objective doesn’t have to be to go all the way to the flooreither.  For most, just below the knee to mid-shin is plenty. I prefer to do this for 6-8 reps per leg, per set. Give it a go and let me know how you get on! NOTE:  You can use DBs or KBs in place of a trap bar. So for those who don’t have access to a trap/hex bar, you should still be good to go. 👉follow me for more strength tips . . . . . . #onlinepersonaltrainer #fitnessgoals #fitness #weightloss #lifting #musclegain #buildingmuscle #gymbeginner #jonesthetrainer #homegym #gymgirl #gym #fitnesstips #armworkout #strengthtrainingforwomen #changingshape #workout #diet #trainingplan #musclebuildingtips #musclebuilding #over40fitness #bodygoals #JTT #fatloss #fitnessmotivation #armsworkout #summerchallenge #sunsoutgunsout

#workoutwednesday Here's a simple 20-minute workout routine that will energise you and make you feel amazing. Give it a go: 1. **Warm-up (5 minutes):** - Jog in place or do jumping jacks for 2 minutes. - Arm circles: 1 minute (30 seconds forward, 30 seconds backward). - Leg swings: 1 minute (30 seconds each leg). - Torso twists: 1 minute. 2. **Cardio (7 minutes):** - High knees: 1 minute. - Burpees: 1 minute. - Jump rope (real or imaginary): 2 minutes. - Mountain climbers: 1 minute. - Jumping jacks: 2 minutes. 3. **Strength and Core (5 minutes):** - Bodyweight squats: 1 minute. - Push-ups (can be modified): 1 minute. - Plank: 1 minute. - Lunges (alternating legs): 1 minute. - Bicycle crunches: 1 minute. 4. **Cool Down and Stretch (3 minutes):** - Toe touches: 1 minute. - Shoulder stretches: 1 minute. - Quad stretch: 1 minute (30 seconds each leg). And just for some added fun and accountability to see who just reads this post and those who actually take action and do the workout… When you're done… Rate from 1-5 how good you feel after and post in the comments. (1 rubbish 5 amazing)

My blog content "At home workouts for easy schedules Warm-Up (5 minutes)* - Jumping jacks - Dynamic stretching (leg swings, arm circles, etc.) *Upper Body Workout (20 minutes)* - Push-ups - Tricep dips (using a chair or couch) - Bicep curls (using dumbbells or water bottles) - Shoulder press (using dumbbells or a resistance band) *Lower Body Workout (20 minutes)* - Squats - Lunges - Calf raises (using bodyweight or weights) - Leg raises (using a resistance band) *Core Workout (15 minutes)* - Leg raises (hanging from a pull-up bar or using a resistance band) - Bicycle crunches *Cool-Down (5 minutes)* - Static stretching (hamstrings, quadriceps, chest, back, etc.)

Your “Mid-Day Movement Hack” for today.❤️ Foot and Ankle Articulation! (Check out the reel on Instagram) Have you taken your Pilates Reformer Footwork concepts to a standing position lately? This is a great warm-up before your walk, hike, Tai Chi, tennis, golf, pickle ball, or any activity where you need a quick warmup! If you are a dancer, easy warmup before you pop back onstage.;) If you are stuck at the office all day, or busy with the kids, this is a good mid-day energy boost after lunch to avoid the sugar crash or glucose spike that might deplete your late afternoon energy levels. Different positions to work, stretch and strengthen, your feet and ankles. And if you do it right, with good posture and core support, you will finish feeling a little longer and taller. (Remember all those good pointers your favorite instructors taught you over the years!) Another reason it is a good idea to take good care of your feet and ankles is to maintain mobility as you age. I often give similar exercises to my senior clientele to keep them moving and walking well. Our feet change as we age… I feel the differences too. But like I remind my clients…No shuffling as we age! We want to walk with freedom of movement, tall and proud. Exercises like these help.;) Anyways, if you feel inclined, give it a try.❤️ *** As always, please note - If you are performing any of the movement content I post here, you have been cleared by your doctors, medical professionals, and health and wellness team, to do the movements posted. Only try movements and exercises you know your body will be ok performing without injury or pain. @movementprojectbycolette #pilates #pilatesinstructor #danceinjuryprevention #dance #footarticulation #anklearticulation #injurypreventionforathletes #injurypreventionfordancers #seniorfitness #health #fitness #movementhack

⚡️3 Star Plank Progressions for Hip Strength The old school, classic Side Plank exercise is one of the best ways to begin challenging anti-side bend (lateral flexion) core strength. The bonus benefits are lateral hip strength and isometric shoulder strength. Quite often, athletes find that the Side Plank is easy to master within a few training blocks even after you’ve handed out a few different progressions of it. That’s where the Star Plank progressions come into play. Generally speaking, Star Plank exercise progressions do everything that the Side Plank exercise progressions do, but with much more lateral hip strength (think: hip abductors). The strong emphasis of hip abduction on the top leg is the extra layer that the Star Plank exercise progressions offer that make them much more challenging. For my athletes with little to no lower body frontal plane training history, I’ll incorporate some sort of Star Plank exercise progression in their first phase alongside some sort of lateral squat variation so that they can strengthen their hip abductors isometrically and dynamically at the same time. Here’s a 3-exercise progression series for the Star Plank variations from easy to medium to hard: 1️⃣ Knees Bent Star Plank 2️⃣ Star Plank w/ Bottom Knee Bent 3️⃣ Star Plank Perform Better #strengthandconditioning #strengthttraining #sportperformance #athleticperformance #plank #sideplank #starplank #planks #corestrength #coreworkout #shoulderstrength

How to Bulgarian Split Squat aka Rear Foot Elevated Split Squat 🍑 📌 Save this to reference next time you do this. The bulgarian split squat is probably one of the BEST exercise to build your glutes and legs hands down. ❌ Don'ts: 1. Setting up your back leg too high 2. Shifting your weight too much into your back leg or pushing off your back leg 3. Going too fast and not controlling the eccentric (down portion) 4. Shortening the range of motion ✅ Dos: 1. Set up a box or bench that is at your knee height or lower, I prefer lower around 4-6 inches. 2. Walk your working leg out 3 feet from the box or bench. 3. Hold a dumbbell in either both hands, the opposite hand of the working leg, or in the goblet position. 4. Keep your bodyweight evenly distributed on your working leg (front leg) between the front and back of the foot 5. For the descend, either go straight up and down like an elevator to engage the quads more or go up and down diagonally like an escalator to engage the glutes more. 6. SLOWLY lower until your back knee just taps the floor then drive through the front foot back to the top. Don't rush the descend, this is key for gains. Try this to challenge your glutes for an extra burn! 🔥 Comment “GLUTES” and I'll send you 8 full body workouts for free to help build your booty. 📌 Save this to reference next time you do this. 🏹 Share if you found this helpful. #bulgariansplitsquat #rearfootelevatedsplitsquat #legday #booty #buttexercise #buildyourbutt #buildyourbooty #glutes #fitnesstips #onlinetraining #vancouver

🦵🏻11,200 lbs Leg Pressed In 50 Seconds At the end of of my new Thursday starter exercise, 10 minute seated leg press pyramid set: 400 lbs for max reps at the very end following 400->380->360->380 all to near failure… You might imagine I was exhausted. And if I am being honest with you I was a little frustrated outta the gate with myself. After starting with what I felt was meh volume with 400 to start things off… In my mind I was thinking: Keep pushing, do what you can Luke. And go berserk with 400 at the end. Last week I got 23 pre-exhausted with 400 following the same prior 400->380->360->380. Today I wanted at least 400 X 25. Got 25 pre-exhausted by 47,700 lbs prior and thought: 1 more. Got 26 and thought: 1 more. Got to 27 and by then I knew time was almost up. Even still I thought: 1 more. 400 X 28. Set the tone for what was ultimately a pretty good day. I’ll be honest today and say I am very far from the strongest. But personally? That’d be a lame excuse to just not even try. And do what so many men do around my age, basically give up altogether and say: This is just the way it is. Mr. 29 Going On 55 can use any lame-ass excuse he wants to. As for me? I’m not buying into the premature aging BS narrative so many fellow men sadly fold to. And neither should you. At 32 I want to continue to challenge myself beyond what even I’m used to. I want to be able to consistently run a sub-20 5K. AND put up weights some might be surprised by for my incognito 180 frame. At this point in my life I’m starting to discover more than ever before: Balance wins. Everyone has their focus, mine is shifting toward longevity. Being able to bench press my bodyweight 20+ times straight. Being able to do 30ish pull-ups. Being able to break a 5:30 mile (end-of-year goal). It all starts with the decision to just go for it. To stop making excuses. See what I got EVEN WHEN it feels like I got nothing left. 🤝So I can better help you see you got more in you than you give yourself credit for #fitness #strength #weightloss #workinprogress #dallas #fortworth #texas #personsltrainer #onlinecoach #bestclientsever

From doing 45kg assisted chin ups to bodyweight in < 1 year. Super proud and impressed with my client Bhupesh who last month managed his first complete set of bodyweight chin ups. Still a bit to go with tidying them up but he’s come a long way. When we started working together, Bhupesh hadn’t stepped foot in a gym for 10 years. He was weak, couldn’t last a full session and struggled with posture. His stressful job in the City only exacerbated this. This is how we transformed him physically and got him to bodyweight chin ups: - 2 x full-body strength sessions per week - Focused on strength rep ranges (5-6 reps) and compound movements - Min. of 1 x pull up variation + 1 x horizontal pull movement each week - Integrated shoulder & scapular mobility around these  - Developed his core strength and fitness separately too You see to get better at pull up variations in general… → You need to get stronger as a whole → Regularly focus on back/pull movements → Work on pull up technique with pull up variations  → Losing a bit of weight also helps 😂
 Hopefully this shows that you shouldn’t let your job, experience or age stop you from getting stronger and reaching your goals. Are you working towards doing a pull up or can you already do them? Let me know ⬇️. *** PS. Want help achieving this yourself? Application form in the comments. #pullups #strengthtraining #londoncitypt

Become more mobile while strength training! Moving through a full range of motion when lifting weights will improve your mobility over time, if you focus on it. I’m not implying that normal mobility and stretching doesn’t have a time and a place. Rather that you want to work on mobility and you’re not already lifting weights, it’s a great place to start. Movements like squats, deadlifts, lunges, side lunges, etc. can improve your knee, hip and ankle mobility significantly over time. Pressing and pulling things (upper body lifting) with attention to form can improve the way that your shoulders and upper back work and feel. Lifting weights is often just loaded stretching… and loaded stretching is one of the best ways to improve strength and mobility! #makesquatsdeepagain -Brett #strengthandmobility #mobilitytraining #healthyjoints #fitat40