KETTLEBELLS
with Dan Henderson
The posterior chain is the most influential group of muscles in the body,
so it’s essential that it’s trained correctly and consistently. Studies
have shown the kettlebell to be one of the most effective training tools
for this purpose. The kettlebell swing significantly activates the gluteal
muscles, and also activates lower back extensor and abdominal
muscle activity to keep the integrity of the spine and transfer hip drive
to the kettlebell. The snatch and kettlebell variations, such as walking
swings, complement the traditional kettlebell swing. Unilateral hip
hinge movements such as the single-leg deadlift are terrific for training
the lateral sub-system and the smaller stabiliser muscles.
FREESTYLE
with Kirsty Nield
PILATES
with Wendi Carroll
Most trainers are familiar with the benefits gained from using a
foam roller for self-myofascial release. Now it’s time to use this
piece of apparatus to help your clients improve their posture and
strengthen their posterior chain. These simple Pilates exercises
can be performed on the floor to begin with, and then progressed
onto the foam roller for added feedback and intensity. This is a
great way to begin any workout, as clients will mobilise their hips
and shoulders, activate their core and turn on their glutes.
AQUA
with Dominic Gili
This sequence focuses on strengthening the posterior chain
of muscles, from head to toe. Each compound exercise works
multiple muscle groups, all of which focus on the back of the
body. These include serratus, trapezius, latissimus, rhomboids,
posterior delts, glutes, hamstrings and calves. Combining
standing and floor work, this combination will not only help
condition the back of the body, it will also elevate the heart
rate and will require core activation – an added bonus! Use this
simple, yet challenging combination in any ‘conditioning’ style
class or as a warm up or cool down for HIIT sessions.
Your aqua fitness class may be the only time of day that your
participants aren’t sitting for an extended period of time. Take this
opportunity to stretch anterior muscles while strengthening posterior
muscles to keep the body upright and improve posture – and explain
to participants why it’s great for them! The multidirectional resistance
of the fluid environment makes water workouts super-efficient due to
the double concentric muscle action. Working the muscles that keep
the body strong in the upright position, the posterior chain, should
be a constant focus, so be sure to program exercises in the sagittal
plane, such as Cross Country Ski or Kicks Front/Back.
PRESENTER PROFILE: ROBERT STEINBACHER
A former gymnast, Robert started his career as a dancer and choreographer in one of the most popular
dance academies in New York. Since then he has gained over 20 years of international experience as
an educator, presenter and choreographer. As a movement therapist, he created the bodyART training
system. His latest training creation is deepWORK, holistic functional training with cardio interval-based
movements.
One of Europe's biggest movement and mind centres, bodyART has educated thousands of instructors
and bodyworkers worldwide. With his unique knowledge, experience and movement skills, Robert is
renowned for his charisma and transformative message of creativity. bodyart-training.com
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