AHFitness

Pre activation

This is one of the most useful tools you can use in your warm ups and in all of your sessions overall. These types of exercises are a great way of getting your muscles ready to work but also allowing you to work on your strength, speed and stability.

Start using pre activation as a way of injury prevention, prevention is better than cure.

Plyometrics

Plyometrics are a staple if you are looking to build speed, they should be performed as quick as possible with as little ground contact time. They are a great way to improve explosiveness and work on your fast twitch muscle fibres.
All 3 of these exercises can be done with a box and can be progressed by adding weight where necessary.

Crucifix lateral raise

I just wanted to sleep during the rest period

Warming up correctly

Something a lot of people do wrong, it’s not a physical warm up it has to also be mental. You have to prepare for the session you have planned, so starting with something that correlates to your session is going to be a good place to start.

The rotator cuff is in the shoulder where a-lot of people have issues, they are very weak - this is one exercise I like to use to warm up (abduction of the shoulder) external rotation and it has kept me injury free.

Doing warm-ups that stimulate you are a great way to get ready for your sessions, lightweight beneficial movements that are going to lead onto the start of your sessions will always be advised. Keep them relevant.

Stand hip width apart and keep the elbow tucked in, move with your wrist.

For PT or online coaching, DM us📩
kho

Lat pull down

Client performing this for the first time and got the form exactly how I wanted it.

The idea to train your lats is to get your upper arm to travel as close to your body as possible, this isn’t really an efficient movement for that, sure you could change the attachment but even then there are better movements.

To train my clients I use this for more of an upper/mid back movement, due to the elbows being flared and a slight lean in the back. You don’t need to swing nor bring the bar any lower than shown in the video- control the eccentric part of the movement and get the stretch.

If you want videos on how to train your lats effectively DM us📩

For PT or online coaching, DM us📩

kho

Rear deltoids

One of three parts of the shoulder, along with the anterior and side deltoid.

The rear delts are usually hit with most pulling movements, especially if you’re training the upper back, likewise with the anterior deltoid it is hit with most if not all pushing exercises.

However, we can isolate the rear delts, this is one way to do it with a cable crossover. Personally I like to bend at the hips, allowing my body to align with the line of resistance. There are other exercises that work the rear delts, such as face pulls or rear delt flys.

How to perform:
Set the cable to higher than your head, cross them over, drop your hips, keep your back straight and pull with a slightly bent elbow.

For PT or online coaching, DM us📩
kho

Seated box jumps - Plyometric series

A new series where we will show you different plyometric exercises.

The seated box jump is just another variation of a standard box jump, but involves more of the hips to drive off the box.

Keep the impact between reps low, low reps and low sets we done 3x4 - to make it harder you can add weight, or increase box height.

For PT or online coaching, DM us📩
kho

Pallof press

An anti rotational core exercise, the idea is to stabilise and strengthening the core while fighting against resistance. This is especially good for athletes to build strength and stay strong when going in for challenges

How to perform:
Attach and band to a pole, create tension by walking away from the start point, bend your knees and drop your hips, explode out and control the eccentric.

This exercise was performed by my client for 3 sets with 5 reps each side

For PT or online coaching, DM us📩

kho

Box squats

A great way to learn how to squat to full depth, alternative to plates under your feet. Reduces glute activation but increases quad input due to forcing you to drive through your knees.

Client demonstrating good form, just needs to work on keeping heels down and driving through the middle of the foot.

Great exercise for athletes to develop explosiveness and for vertical jump.

For PT or Online Coaching, DM us📩
.kho

INJURY PREVENTION

A great exercise to strengthen the knees, this exercise allows for more quad bias due to the foot stance, the plate allows for more plantar flexion, allowing for more mobility. Also a solid movement to protect both knees and ankles.

For PT or online coaching, DM us📩
.kho

Lat pull down variation - better than the standard variation of lat pull down due to the way the bar is set up and pulled towards the body.

The standard lat pull down, only allows certain range of motion and hits more upper back due to where your upper arm actually travels - however, different attachments will alter that depending on which ones.

This variation allows for the lat fibres to align with the pull of the bar, contracting and targeting the lats a lot better, due to the fact the upper arm travels down the side of the body towards the hips.

For PT or online Coaching, DM us📩
.kho