Tia Cole Personal Trainer

🏋‍♀️ What is Pyramid Training? 🏋‍♂️
👩‍🎓Pyramid training is based on varying the weight and the repetitions throughout each set of the exercise to push your body.

🔼Ascending Pyramid training has a light to heavy approach, with high to low reps.

🔽Descending Pyramids (I bet you guessed it) begin with the heaviest load and few reps and each set gets lighter as more repetitions are added.

⏫⏬The Complete Pyramid combines both ascending and descending approaches. Starting light, building heavier, then reverses this to finish with a lighter set.

💥Pyramid Training offers shorter workouts with great intensity💥

❓ Can you guess what pyramid I'm doing in this video with this information❓ 🤔😝

They're tears of joy I swear 🤣
Today I took Hermilia through different styles of training to keep her routines entertaining and challenging 💪 This girl always gives 110% and will have a go at whatever I throw at her 🏋‍♀️

🔥Iso lateral machines and/or using dumbbells can help assist with any muscle imbalances 🔥

💥For example, when using a pin loaded shoulder press machine, your dominant/stronger side may compensate for your weaker side as the weight is spread across to both sides as a combined weight💥
💪By utilising iso lateral exercises/equipment, it will allow the non-dominant side to work 100% independently to become stronger and even across both sides of your body💪

sees me twice a week for 30 minute cardio sessions.💯🫁🫀
Each session, we change it up to keep things interesting 🤩

What do we do in our sessions?

⏳AMRAP (Kate is doing this in the videos) ~ as many rounds as possible ⏳

💥HIIT ~ high intensity interval training💥

⏱EMOM ~ Every minute on the minute⏱

🔥Tabata ~ 20:10🔥

🥊Boxing🥊

🏃‍♀️Agility activites🏃‍♀️

🏅Self races🏅

💫Fun fact about Kate - she loves burpees!

You've probably heard of progression, but have you ever thought of ⭐regression⭐?
Regression is the decrease ⬇️ of demand on an exercise🏋‍♀️. By simplifying an exercise, it will allow for adaptation and it will help focus on correct technique and form before progressing👌 This will help avoid injuries 💪

Times regression may be considered:
💥When an exercise cannot be performed with correct technique due to the difficulty of the exercise
💥Injury
💥 To focus on form and technique
💥 Health conditions

Look at how by regressing a floor push up to an elevated push up, .fit is able to maintain her form, keeping her hips in line with her spine, not allowing them to dip as she pushes herself away from the wall 👏