Канал: Ellavate Coaching

Client testimonial: Alicia Australia

Client testimonial: Alicia Australia

Client Testimonial : Rachel USA

Client Testimonial : Rachel USA

KNEELING CABLE HIP ABDUCTION

KNEELING CABLE HIP ABDUCTION

Long banded cable kick back

Long banded cable kick back

I stay away from the scales!!

I stay away from the scales!!

I had a major brain op and was struggling to get back in the gym & gaining weight

I had a major brain op and was struggling to get back in the gym & gaining weight

Perimenopause Series - Ep4 perimenopause vs menopause

Perimenopause Series - Ep4 perimenopause vs menopause

Perimenopause Series - Ep3 - stress and hormones #perimenopausehealth #fitat40 #fitat50

Perimenopause Series - Ep3 - stress and hormones #perimenopausehealth #fitat40 #fitat50

Perimenopause Series Ep2. Nutrition - what you eat matters #perimenopausehealth #fitat40 #fitat50

Perimenopause Series Ep2. Nutrition - what you eat matters #perimenopausehealth #fitat40 #fitat50

Perimenopause Series Ep 1. SLEEP #perimenopausehealth #menopausefitness

Perimenopause Series Ep 1. SLEEP #perimenopausehealth #menopausefitness

Stretches glutes /hamstrings

Stretches glutes /hamstrings

Hip flexor / Quad stretch

Hip flexor / Quad stretch

Assault Bike

Assault Bike

Single leg RDL - weight in same hand

Single leg RDL - weight in same hand

Bak ball thoracic extension

Bak ball thoracic extension

Table top stretch

Table top stretch

Foam roller 45 deg back extension

Foam roller 45 deg back extension

Cable chest supported hip extension

Cable chest supported hip extension

Landmine single leg hip thrust

Landmine single leg hip thrust

Conventional Deadlift

Conventional Deadlift

Kettle bell swings

Kettle bell swings

Mobility sessions

Mobility sessions

Assisted nordic curls

Assisted nordic curls

Chest supported Isolated lat row

Chest supported Isolated lat row

BB step back lunge

BB step back lunge

Deficit stiff legged constant tension deadlift

Deficit stiff legged constant tension deadlift

Belt squat with D handles

Belt squat with D handles

Heel elevated knee banded goblet squat

Heel elevated knee banded goblet squat

Ellavate Coaching - Join the community

Ellavate Coaching - Join the community

B stance BB RDL - constant tension

B stance BB RDL - constant tension

Knee supported single leg RDL

Knee supported single leg RDL

Transform Your Body, Conquer the Stage: Expert Comp Prep Coaching!

Transform Your Body, Conquer the Stage: Expert Comp Prep Coaching!

Alternating DB curls #fitness #workout

Alternating DB curls #fitness #workout

DO THESE 3 SIMPLE THINGS

DO THESE 3 SIMPLE THINGS

Seated cable Y raise

Seated cable Y raise

Knee banded lunge for glute med

Knee banded lunge for glute med

Banded knee - ankle taps

Banded knee - ankle taps

Banded hip extension - all 4’s.

Banded hip extension - all 4’s.

Chins ups vs Pull ups

Chins ups vs Pull ups

Ski erg … hinge, pull, flick

Ski erg … hinge, pull, flick

Reverse sled drag… hit those quads with this one

Reverse sled drag… hit those quads with this one

Ellavate Clients 💪🏻

Ellavate Clients 💪🏻

Sled push. It’s a hinge use the glutes to drive

Sled push. It’s a hinge use the glutes to drive

KB swing. It’s all in the hips, hinge and use hip drive to stand.

KB swing. It’s all in the hips, hinge and use hip drive to stand.

RDL’s with the 40kg’s

RDL’s with the 40kg’s

Assault Bike. Rip in and go hard. Perfect HIIT out

Assault Bike. Rip in and go hard. Perfect HIIT out

Rower machine. Use the legs to drive follow through with a pull

Rower machine. Use the legs to drive follow through with a pull

Cable over shoulder tricep extensions

Cable over shoulder tricep extensions

Standing unilateral cable lateral raise

Standing unilateral cable lateral raise

Cable rear delt fly

Cable rear delt fly

Smith machine Bulgarian split squat

Smith machine Bulgarian split squat

Glute drive machine

Glute drive machine

Seated Adduction - inner thighs

Seated Adduction - inner thighs

Reverse banded hack squat

Reverse banded hack squat

Single arm cable bicep curl

Single arm cable bicep curl

Standing bilateral cable lateral raise

Standing bilateral cable lateral raise

Constant tension glute biased leg press

Constant tension glute biased leg press

Standing DB hammer curl

Standing DB hammer curl

Standing DB lateral raise

Standing DB lateral raise

Front foot elevated cable split squat

Front foot elevated cable split squat

Smith machine step back lunge

Smith machine step back lunge

DB Step back lunge (reps per leg)

DB Step back lunge (reps per leg)

Chest Supported Y raise

Chest Supported Y raise

JUMP TRAINING - PERIMENOPAUSE

JUMP TRAINING - PERIMENOPAUSE

Leg extension 1-1/4 rep

Leg extension 1-1/4 rep

Laying leg curl 3s

Laying leg curl 3s

front squat

front squat

Half kneeling single arm cable row

Half kneeling single arm cable row

Reverse Nordics (quads)

Reverse Nordics (quads)

Kassem kick back - tempo 3.1.x 2

Kassem kick back - tempo 3.1.x 2

Dead bugs - body weight

Dead bugs - body weight

Cable step up - glute focused

Cable step up - glute focused

Step up - front rack opposite hand / leg loading

Step up - front rack opposite hand / leg loading

(TWE MESOCYCLE 4) BOUNDING WALK OUT BURPEE, WALKING LUNGES

(TWE MESOCYCLE 4) BOUNDING WALK OUT BURPEE, WALKING LUNGES

Copenhagen side plank on knees

Copenhagen side plank on knees

Lat pulldown wide / neutral grip

Lat pulldown wide / neutral grip

45 deg back extension- banded

45 deg back extension- banded

Leg extension pointed toes

Leg extension pointed toes

single arm lean away cable lateral raise

single arm lean away cable lateral raise

45 deg back extension- tempo 3.2.x1

45 deg back extension- tempo 3.2.x1

Smith machine hip thrusts

Smith machine hip thrusts

Kassem glute bridge - tempo 3.2.x.2

Kassem glute bridge - tempo 3.2.x.2

B stance BB hip thrusts

B stance BB hip thrusts

Elevated Straddle squat

Elevated Straddle squat

Single arm dumbbell row - staggered foot stance

Single arm dumbbell row - staggered foot stance

Single arm DB row - wrist to hip

Single arm DB row - wrist to hip

Hip banded BB RDL

Hip banded BB RDL

Kneeling single arm oblique crunch

Kneeling single arm oblique crunch

Cable crunch - abs

Cable crunch - abs

B Stance Hack squat

B Stance Hack squat

Leg extension

Leg extension

Single arm lat pulldown

Single arm lat pulldown

Kassem glute kick back - glute med focus

Kassem glute kick back - glute med focus

Leg press feet narrow and high - glute focus

Leg press feet narrow and high - glute focus

Leg press feet low and narrow - quad focus

Leg press feet low and narrow - quad focus

Seated cable lat row

Seated cable lat row

Hip banded DB RDL

Hip banded DB RDL

Laying cable bicep curl

Laying cable bicep curl

Chest supported T bar row

Chest supported T bar row

Barbel pin press

Barbel pin press

Cable crossover tricep extension

Cable crossover tricep extension

DB Bulgarian split squat - loading opposite hand

DB Bulgarian split squat - loading opposite hand

Heel elevated DB Bulgarian split squat

Heel elevated DB Bulgarian split squat

How to use lifting straps

How to use lifting straps

Cable adductor slides

Cable adductor slides

Single arm banded lat row - lat warm up

Single arm banded lat row - lat warm up

Bent elbow rear delt fly

Bent elbow rear delt fly

Single arm cable lat row using cable machines

Single arm cable lat row using cable machines

Chest supported single arm lat row

Chest supported single arm lat row

90 deg straight arm pulldown wide grip

90 deg straight arm pulldown wide grip

Weighted dead bug

Weighted dead bug

Laying banded hip abduction

Laying banded hip abduction

B stance DB RDL

B stance DB RDL

Toes elevated BB RDL

Toes elevated BB RDL

Belt Squats

Belt Squats

Pin loaded hip Thrust - booty builder machine

Pin loaded hip Thrust - booty builder machine

Reverse V squat machine - quad focus

Reverse V squat machine - quad focus

Atlantis kick back machine

Atlantis kick back machine

Plate loaded incline press

Plate loaded incline press

Ground base RDL

Ground base RDL

Reverse v squat (super squat)

Reverse v squat (super squat)

Reverse v squat (super squat) hip dominate

Reverse v squat (super squat) hip dominate

Laying cable crossover lateral raise

Laying cable crossover lateral raise

Single arm cable cross body tricep extension

Single arm cable cross body tricep extension

Single arm cable cross body bicep curl

Single arm cable cross body bicep curl

Standing single arm lat row (hammer strength)

Standing single arm lat row (hammer strength)

Vertical leg press

Vertical leg press

Hack squat

Hack squat

Latpulldown TMJ neutral grip

Latpulldown TMJ neutral grip

Latpulldown neutral grip

Latpulldown neutral grip

Latpulldown wide pronated grip

Latpulldown wide pronated grip

Latpulldown - close grip supinated

Latpulldown - close grip supinated

Seated cable row - neutral close grip

Seated cable row - neutral close grip

Seated Cable Row - wide neutral grip

Seated Cable Row - wide neutral grip

Seated cable row - wide pronated grip

Seated cable row - wide pronated grip

Seated cable Row - TMJ HANDLE - NEUTRAL GRIP

Seated cable Row - TMJ HANDLE - NEUTRAL GRIP

Seated Ezey bar tricep extension

Seated Ezey bar tricep extension

Single straight arm cable pulldown

Single straight arm cable pulldown

Straight arm cable shoulder flexion (bicep tendon)

Straight arm cable shoulder flexion (bicep tendon)

Seated cable fly

Seated cable fly

Leg Press - Narrow stance quad focus

Leg Press - Narrow stance quad focus

Hamstring rower curl

Hamstring rower curl

Machine hip thrust - plate loaded

Machine hip thrust - plate loaded

Assisted Dip Machine

Assisted Dip Machine

High incline push ups - close grip

High incline push ups - close grip

MACHINE HIP THRUST - Frog thrust style

MACHINE HIP THRUST - Frog thrust style

Home Training - Tricep extension (banded)

Home Training - Tricep extension (banded)

Home Training - single arm bicep curl (banded)

Home Training - single arm bicep curl (banded)

Reverse Hyper plate loaded machine

Reverse Hyper plate loaded machine

Pendulum Squat

Pendulum Squat

Banded Deadlift - home training

Banded Deadlift - home training

Half kneeling single arm Shoulder press

Half kneeling single arm Shoulder press

Pendlay row

Pendlay row

Single arm flat DB press

Single arm flat DB press

DB Bulgarian split squat

DB Bulgarian split squat

DB split squat

DB split squat

DB Goblet Squat

DB Goblet Squat

DB walking lunge

DB walking lunge

BB Romanian Deadlift (RDL)

BB Romanian Deadlift (RDL)

Seated calf raises with plates and dumbbells

Seated calf raises with plates and dumbbells

Banded DB Fly

Banded DB Fly

Single arm banded lateral raise - home based training

Single arm banded lateral raise - home based training

Modified Hacksquat - home based training

Modified Hacksquat - home based training

Front foot elevated DB split squat

Front foot elevated DB split squat

Deficit step back lunge

Deficit step back lunge

Single leg deadlift - weight in same hand

Single leg deadlift - weight in same hand

Single leg deadlift - weight in opposite hand

Single leg deadlift - weight in opposite hand

DB RDL 1/4 reps

DB RDL 1/4 reps

DB Bent over row

DB Bent over row

Standing DB bicep curl

Standing DB bicep curl

DB bent over row - sweep back

DB bent over row - sweep back

BB bent over - supinated grip

BB bent over - supinated grip

BB bent over row- pronated grip

BB bent over row- pronated grip

Floor Sliders hamstring work - home based resistance training

Floor Sliders hamstring work - home based resistance training

Torsinator Row - underhand grip

Torsinator Row - underhand grip

Single arm DB Row -Sweep back wrist to hip

Single arm DB Row -Sweep back wrist to hip

Single arm banded lat pulldown - home based resistance training

Single arm banded lat pulldown - home based resistance training

How to initiate a chin up - scapular retraction

How to initiate a chin up - scapular retraction

Leg press feet wide and high foot position

Leg press feet wide and high foot position

Banded Shoulder Press - home based training

Banded Shoulder Press - home based training

Close grip (diamond) push ups - Home based training

Close grip (diamond) push ups - Home based training

Banded Facepull - external rotation and without - Home based training

Banded Facepull - external rotation and without - Home based training

Banded straight arm pulldown - Home based training

Banded straight arm pulldown - Home based training

Single arm row- home based training

Single arm row- home based training

Banded Sumo Deadlift

Banded Sumo Deadlift

Floor press - close grip - Home based training

Floor press - close grip - Home based training

Wall sits - Home based training

Wall sits - Home based training

Step Ups- Home based training

Step Ups- Home based training

Calf raises - Home based Training

Calf raises - Home based Training

Side plank & Thread the needle - Home based training

Side plank & Thread the needle - Home based training

Bulgarian split squat - Home based training

Bulgarian split squat - Home based training

RDL- Home based training

RDL- Home based training

Banded hip abduction

Banded hip abduction

Single leg deadlift - Home based Training

Single leg deadlift - Home based Training

Split Squats - Home based training

Split Squats - Home based training

Weighted hip thrusts- Home based training

Weighted hip thrusts- Home based training

Hip Thrust 1/4 reps and Single leg - Home based training

Hip Thrust 1/4 reps and Single leg - Home based training

Banded Tricep Extension - Home based Resistance Training

Banded Tricep Extension - Home based Resistance Training

Banded bicep curls - Home resistance program

Banded bicep curls - Home resistance program

Single leg banded leg extension - Home Resistance program

Single leg banded leg extension - Home Resistance program