Our clients are busy. They need to get to the gym, work hard and get out. We tailor the workouts around the way a client moves and their specific goals so that they get the absolute most out of their time at the gym. One of the best ways to make the most of a workout is to hone in the details. We coaches are always on the lookout for ways to help you do your best but with summer vacations, open gym programs and home workouts we know that you’ll be holding the reigns from time to time. Here’s a list of the top 5 details to focus on for a great workout
1. The Ramp Up. Resist the urge to just go through the motions! Concentrating on getting the proper alignment with your hips in the ½ kneel position, going slowly while bridging, tucking your toe during the split squats- it all matters. Each part of this dynamic warm up has a specific purpose and benefit so be sure you’re giving it the attention it deserves. Check out our more in-depth article about the Ramp Up here.
2. Extra Correctives are extra fun! We know it can be tempting to rush through or overlook the extra drills but as with the Ramp Up, corrective exercises fulfill a specific purpose and really will help you move and live better. If you are supposed to take a breath during your toe touch drill, take a nice full breath. If you are doing an open book stretch be sure to keep your knees up above your hips. These seemingly minute details impact the effectiveness of the exercise and shortchanging on the details will also shortchange your progress.
3. Focus on from. Typically hips, core and shoulders will need extra attention. That’s why you might notice that we coaches make similar comments about technique over and over again. It’s important to be in the proper starting position for any exercise if you want to perform it well. Three great questions you can ask to check your form: “Are my hips tucked? Is my shield on? And, are my shoulders low and out of me ears?” Quality movement is the key to reaching your goals so good form should be a priority.
4. Finding the challenge. Try to remember that no matter the exercise you don’t want to be able to perform much more than one or two reps than what’s asked of you. So if you are performing a goblet squat for 10 reps, you need to choose a weight that is challenging enough that you would only be able to perform 11 or 12 reps. If you aren’t using that rule of thumb it can be easy to just use the same weights all the time and you’ll stop getting the results you want.
5. Finishing strong! We are big believers in high-intensity intervals. The short bursts of work time don’t last long so to get the metabolic boost you really have to shoot for an all out effort. It will be relative since some days you won’t have as much energy as others but you have to put in the mental and physical focus to push yourself if you want to keep getting better.