Eugene Teo

Poor guy's first time seeing a strong woman...
Yani Zhao 🇨🇳 🇦🇺 Strength & Fat Loss Specialist Coach hadn't trained in 6 weeks and still buried a 4 plate squat 😳

I don't think enough people understand just how impressive this is 🙌🏻

The Kickstand RDL for glutes 🔥
Yani Zhao 🇨🇳 🇦🇺 Strength & Fat Loss Specialist Coach came in wanting to work on her glutes.
The glutes do 3 main things:
1. Hip external rotation
2. Hip abduction
3. Hip extension.

The kickstand hinge trains all these actions through as full a range as possible to target the glutes.

Glute exercises like thrusts and RDLs are great, but when I'm choosing accessory exercises I'm also looking at ranges of motion that usually get missed, and movements that don't always require a ton of loading.

As an elite level powerlifter, I suspected there'd be a big weakness in Yan's rotation at the hip from all her heavy squats and deadlifts and the amount of stiffness they require.

The Kickstand Hinge is stable enough to be loaded and progressed, so the goal is now to push this and see how strong it can get!

How to train for POWER👇
Strength = how much you can lift
Power = strength x speed
You start losing power from as early as 30, and it drops nearly twice as fast as strength as you age.
It’s one of the most important physical qualities for maintaining independence, but most people never train for it.

Comment GOLDEN and I’ll send you my free guides on how I train mama. I’ll also add you to the waitlist for the upcoming challenge to get your parents (or you!) stronger at any age.

Here’s some of my favourite ways to train for power:
1. Countermovement Jumps
2. Box Jumps
3. Smith Machine Bench Throws
4. Plyo Push Ups
5. Medicine Ball Throws & Slams
6. Power Cleans
7. Kettlebells
8. Lifting lighter weights, explosively

Pick 1-2 moves and do 3-5 sets of 3-5 reps at the start of your workouts. Rest long enough to give max intent on each set. Enjoy!

Zercher dead stop good mornings.
This targets your entire back musculature. Set the range to whereever your comfortable limit is - For me, if I go any lower than this I start to lose my brace and shift too far into my lower back. This keeps it in the sweet spot for glutes, hamstrings and upper back for me

Cable leg extensions - I only started doing these because I don't have a machine in my home gym - but this was surprisingly good! Awesome stretch on the working leg, and if you sit into it slightly on the stance leg you'll have a great amount of stability to push this one hard.

Improve your hip mobility and power in your glutes & hamstrings.
The Yuri Raise comes from the godfather of plyometrics Yuri Vekhoshansky.
The bench supported leg goes through an extension action to target the glutes and hamstrings, whilst the unsupported leg goes through full range hip flexion, specifically hitting the lengthened range that doesn't get hit easily in many other movements.

This paired action directly carries across to sprinting and running and is one of my favourite time efficient prep drills before a session

Supported Lateral Squats for hip mobility
I use static holds, pulses and full range reps to accumulate quality time in the deep squat position. Awesome for opening up before a lower body workout and to progress into the deep middle splits