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Alternate Back Lunges

  • Try to keep about 90degrees at each knee, don't let front knee go over toes.
  • Think 'Up Down', as opposed to 'Forward Backward'. Be sure to bent your back knee- This helps!
  • Stay upright, shoulders back and draw abs in. 
  • Take your time to find the balance and get the move right.

Back Lunges W/ Knee-Elbow

  • Take your time to get the balance for this move, then speed it up when you've got the technique. 
  • Try to keep about 90degrees at each knee, don't let front knee go over toes.
  • Think 'Up Down', as opposed to 'Forward Backward'. Be sure to bent your back knee- This helps!
  • Stay upright, shoulders back and draw abs in. 

Bridges

  • Heels down, toes up (helps to engage hamstrings).
  • Push up through heels, don't use your back.
  • Try to get hips up high enough to form a straight line from knees to neck.
  • Squeeze glutes to the max when in 'Up' phase.
  • Land back down gently, ready to go again.
  • To make this move harder: When on 'Up' phase, imagine trying to pull the floor towards your bum with your heels. 

Deadlift

  • Keep back straight, hinge from hips (very important). 
  • Think 'bum back, bum forwards'. This is what works the hamstrings.
  • Squeeze glutes like heck on standing.
  • Draw abs in. 

Donkey Kicks

  • Draw abs in and squeeze glute of moving leg to help keep back steady. We don't want it bending!
  • Keep both arms straight. 

Donkey Pulses

  • Again, squeeze glutes and draw abs in to prevent back bending whilst pulsing. 
  • Point toe to ground, heel to sky. 

Downward Dog Donkey Kicks

  • Try to make bum the top of a triangle (start position).
  • Don't alternate legs. 
  • Keep rest of body still, just move that leg.
  • Squeeze moving leg's glute and draw abs in to keep body still and back protected. 
  • Aim to get the moving leg up high enough to form a straight line from foot all the way down to hands.

Leg Extensions

  • Hold a wall for balance if needed!
  • Draw abs in, keep good posture.
  • Keep hip joint as still as possible and just hinge at knee joint. 
  • Aim to get moving leg fully straight and in line with hip (might take some practice so don't worry if you struggle with this one!).

Lying Side Leg Lifts/Raises/Taps

  • Lie on side as shown, body in line. 
  • Tilt top hip further forwards than lower hip, use hand infront to balance.
  • Lift upper leg up and back slightly- This will help target glutes.
  • Control leg back down.

Side Leg Lifts/Taps/Raises All 4's

  • Draw abs in, this will help to keep your back straight.
  • Keep arms straight- They *will* want to bend! But keeping them straight helps work core better and helps keep back straight.
  • Don't worry if you can't lift your leg very high, this will come.

Single Leg Bridges

  • Heel down, toe up- Helps to engage hamstring.
  • Aim for a straight line from knee to neck on 'up' phase.
  • Push up through heel, don't use back.
  • Control back down to the floor to start again.
  • Keep other leg (leg in the air) still if possible. 
  • To make this move harder, when on 'Up' phase, imagine you're trying to pull the floor towards your bum with the heel that's on the floor. 

Split Squats

  • Try to keep about 90degrees at each knee, don't let front knee go over toes.
  • Think 'Up Down', as opposed to 'Forward Backward'. Be sure to bent your back knee- This helps!
  • Stay upright, shoulders back and draw abs in. 
  • Take your time to find the balance and get the move right.
  • Your back knee doesn't have to hit the floor, but it does need to go close.

Squats

  • Start with feet just over shoulder width apart, toes pointed out slightly.
  • When going down, keep knees out in line with toes- Don't let the knees cave in! Actively push them out. 
  • When pushing back up to standing, push through heels and squeeze glutes like heck. 
  • Make sure you come all the way up to fully standing- No hunching/cutting it short.
  • Keep back straight at all times- Holding abs and having arms out infront helps.
  • Go down as low as you can whilst keeping good form. 

Squat Pulses

  • Same set up as squats (above).
  • Don't let your knees cave in, actively push them out in line with toes.
  • Draw abs in to help keep back straight, shoulders back and down.
  • Little bounces.

Standing Donkey Kicks

  • Keep back straight by finding a ledge at a suitable height. 
  • Draw abs in and squeeze glute of moving leg to help keep back straight.
  • Aim to get a straight line from foot to neck when leg is outstretched.

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