Scapula pull ups, the building block for quality pull ups.
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If you don’t spend time learning this movement, you miss a key step in building strength. Motor recruitment & control are the cornerstone for showcasing your strength.
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If you don’t have good control of your joints, you can’t set them up to produce force.
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Strength is merely ex*****on of a skill. A skill is your ability to perform an exercise.
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The exercise you perform determines where you build muscle.
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The key takeaway here is that you can only build strength through recruiting the target area in the correct order.
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Poor movement patterns repeated over and over lead to niggles/ injuries over time. Rotator cuff injuries don’t come from weak rotator cuff muscles.
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They are the result of poor movement patterns and incorrect muscle recruitment.
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Injuries such as golfers and tennis elbow often arise from a lack of stability around a joint such as the shoulder or elbow.
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Moving better fixes injuries. Rehab exercises are designed to make you stronger in that movement patterns, not strengthen the ‘weak muscle’
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It’s not weak, you’re just not recruiting those muscles in the optimal order for pain free efficient movement.
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The injured area heals from moving correctly which in turn makes it stronger.
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Mi - Key Fitness, Health & Performance
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Personal or group training,
Fitness Program design,
Team strength & conditioning,
Dietary advice/ planning,
Lifestyle/ behaviour management
Services include:
- Group fitness classes: Catering for both women and men. Everybody is welcome and the classes cater for every level of fitness. These classes inlude Spin, Spin/ TRX, Aerobics/ Core, BLT, Womens weightlifting, Mens strength & conditioning, HIIT. Age is only a number so don't knock it until you try it !
- Personal/ group training: Whether you want get in shape on your own or wit
Easier set up for band assisted chin ups/ pull ups
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1. Grand a band, loop your thumbs through and pull it apart behind your back
2. Place the band at the bottom of your shoulder blades
3. Grab onto the bar, the band will settle on your scapula
4. There will be assistance at the bottom, little to no help at the top
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Eccentric and isometric pull up variations are still best to chase down your first pull up
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Band assisted pull ups are a great way to get in extra pulling volume for those who don’t have their first pull up yet
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Download the video and save for later
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Easy, quick way to set up banded assisted chin ups/ pull ups.
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Skip the faff of stepping in and falling out !
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Download the video to save for later
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Client spotlight
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Candace, mum of 4 , 10 months post partum
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Time invested
- 2 in person PTs per week
- 2/3 solo gym sessions per week
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She trains BEFORE the kids go to school, this means she’s started the day doing something for her. It’s her non-negotiable.
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She genuinely loves training which makes it easy for her to show up.
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Biggest factor in her progress in the gym? We focused on getting stronger. Not losing weight. Losing fat is a byproduct of getting stronger.
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To get stronger you need to add muscle, when you add muscle you will burn more calories at rest. Burn more calories at rest you will lose fat.
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This post shows the journey to a pull through various exercises we did along the way
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14/11/2023
Client testimonials
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Personal training in a nut shell..
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The work you do in the gym is a tiny piece to the puzzle in getting the results you want.
The gym is to make you stronger, fitter and better able to make the most of each day.
The gym gives you more energy to enabling you to get more done in your week. Whether it be weekend warrior activities, your sporting hobbies or to address niggles holding you back from doing what you want
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The real success is comes from making many small adjustments to
- how much you move
- how much calories (food & liquid calories) you consume over the course of weeks & months
- how well you prioritise sleep (poor sleep leads to poor activity & poor food choices)
- having a framework to work within (this helps you make informed choices with food and exercise)
- prioritising different weaknesses at different times (don’t expect to overhaul diet & exercise habits at once)
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Making small incremental gains in each area of your life ; sleep, cooking more, moving more, being aware of your choices and what causes you to make those choices is where the success comes
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Get in contact to help you evaluate where you might be going astray and how to better plan your day, week and choices to become healthier and happier in your own skin
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31/10/2022
https://www.mikeyryanpersonaltraining.com/shop
Don't know what to eat?
Choose from these 4 recipe e-books;
- High Protein
- Low carb
- 5 ingredients or less
- Vegan
- Over 50 recipes in each e-book
- Scannable barcode that can be used with myfitnesspal app to track calories.
- Sample meal plan included (you can choose your own)
- Sample weekly shopping list included
12/07/2022
Simple chilli & sweet potato chips
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382kcal, 29P, 33C, 16F
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Find the recipe in my high protein recipe ebook
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Follow the link
https://www.mikeyryanpersonaltraining.com/product-page/high-protein-recipe-e-book
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30/06/2022
19/05/2022
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| Thursday | 6am - 9pm |
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| Saturday | 8am - 3pm |