Mathieu Sonier, M.H.Sc.’s Post

💥 The internet is blowing up about "Skeletal Muscle". 💥 You have little time in your day to get a workout in so how in the world are you supposed to do this? 😳 It's not nearly as difficult as you may think and you can do it in an office cubicle and most certainly if you're working remote from home. NO EQUIPMENT REQUIRED - JUST YOU 👉 Focus on the lower body. Those are the largest muscles & your highest performing 'fat burners'. 😉 Make that your biggest priority. ✅ Quick raw 1st demo at the New gym. Proper form 'Lunge' using support to ensure perfect reps. Another easy 'Body Weight Only' exercise that you can easily do at home hanging on to a kitchen counter or a workbench out in the garage etc. 💥 MAIN TARGET AREAS: QUADS & GLUTES 💥 SECONDARY AREAS: HAMSTRINGS, CALVES, CORE ( abdominals & lower back ), HIP ADDUCTORS & ABDUCTORS, ERECTOR SPINAE ( the muscles along the spine help maintain an upright posture) If you have not performed this exercise 'correctly' before or it's been awhile, using 'proper form' I recommend doing only 1 Set of 10 Reps the first day. 👉 That's 10 Reps per Leg 👉 Too much? Do 5 reps like I show in this video. How long did it take? The entire video is under 1.5 minutes. Listen to your body. Add additional sets accordingly to a maximum of 3 - 4 sets. Weight distribution in the foot should be balanced. Think about a 'Tripod' (3 points) balanced in the foot. Let me know how you make out! 😍 Website with Free Limited Time Offer: www.mindlift2fit.com Koach Kari 😊 🚨 A couple of safety reminders: 1)   Before beginning any new exercise routines, one should consult their appropriate medical practitioner for clearance of any possible limitations or concerns and should be advised in detail with any one that may be working with you to develop said routines. 2)   If at any point during an exercise, you experience pain, i.e. joint pain, Stop 🛑 the exercise immediately and obtain guidance from a reputable "Certified" professional practitioner. #tutorials #weightloss #bonedensity #skeletalmuscle #strengthtraining #linkedin #koachkari #mindlift2fit

Want exercises that can be done while sitting? Hamstrings are often overlooked, but they play a crucial role in overall leg health and mobility.  Tight hamstrings can contribute to pain in the back, hips, and knees. By regularly stretching your hamstrings, you can improve flexibility, reduce the risk of injuries, and enhance your overall well-being. 👉 Chair roll This exercise makes your hamstrings work hard, especially when you're pushing the chair away and then pulling it back. Your core and glutes help keep you steady, but your hamstrings do most of the work. 👉 Hamstring seated stretch This stretch targets your hamstrings by lengthening the muscles along the back of your thighs. It's great for improving flexibility and easing tightness, especially after a workout. Comment 🪑 if you’re ready to strengthen your hamstrings and improve flexibility with these exercises!  #physiotherapy #physiotherapist #hamstrings #orillia #severn #orilliasmallbusiness #mariposaphysiotherapy

𝗕𝗲𝗮𝘁 𝗦𝗵𝗼𝘂𝗹𝗱𝗲𝗿 𝗮𝗻𝗱 𝗡𝗲𝗰𝗸 𝗣𝗮𝗶𝗻 𝟯 𝗽𝗮𝗿𝘁 𝘀𝗲𝗿𝗶𝗲𝘀: 𝗣𝗮𝗿𝘁 𝟯 '𝗡𝗲𝗰𝗸 𝗜𝘀𝗼𝗺𝗲𝘁𝗿𝗶𝗰𝘀 𝘄𝗶𝘁𝗵 𝗮 𝗧𝘄𝗶𝘀𝘁 (𝗨𝘀𝗶𝗻𝗴 𝗮 𝗦𝗼𝗳𝘁 𝗕𝗮𝗹𝗹 𝗼𝗿 𝗧𝗼𝘄𝗲𝗹): Isometrics involve tensing muscles against a stable object without moving the joints. Here's how to incorporate a neck-strengthening twist: You can use a small, soft Pilates ball, a rolled-up towel, or even a pillow for this exercise. Sit upright with your back straight and shoulders relaxed.Place the ball/towel behind your head, cradling it gently. Slowly press your head back against the ball/towel, holding for 5 seconds. You should feel a slight engagement in your neck muscles. Relax and repeat, pressing your head to the right side of the ball/towel for 5 seconds, then to the left side for 5 seconds. Perform 3 sets of 10 repetitions (pressing back, then right, then left). Bonus Tip: Doorway Chest Stretch This stretch targets the tight chest muscles that can contribute to shoulder hunching and neck pain. Stand in a doorway with your arms raised shoulder-height and forearms resting against either side of the doorway frame. Gently lean forward from your hips, keeping your back straight, until you feel a stretch across your chest. Hold for 30 seconds, then relax and repeat 2-3 times. #shoulderpain #neckpain ##shouldinjuries #neckinjuries #neckisometrics #neckexercises #BlackberryClinic

🌟 Unlock Your Potential: Release Tight Hip Flexors! 🌟- Deep Psoas Stretch Are tight hip flexors holding you back? 🦵✨ Whether you're sitting all day or pushing through intense workouts, those hip flexors can get super tight. Here’s why and how to release them for better performance and comfort: Why Release Tight Hip Flexors? 🔥 Boosts flexibility and mobility 🔥 Reduces lower back pain 🔥 Improves posture and stability 🔥 Enhances athletic performance How to Release Them: Stretch Regularly to see major differences: Incorporate hip flexor stretches like lunges and pigeon pose into your routine. Foam Rolling: Use a foam roller to massage and loosen up tight areas. Dynamic Warm-ups: Include leg swings and hip circles before workouts. Strengthen: Balance your routine with glute and core strengthening exercises. Your hips are the powerhouse of your body. Keep them healthy, and you'll see the difference in every move you make! 💪 Let’s unlock that potential together! 🌟 .. . . . . . . #GluteTraining #HealthyLifestyle #High5Fitness #AuburnAL #AuburnFitness #GluteSpecialist #LuxuryFitness #TimeEfficient #BootyBuilding #FitnessGoals #AuburnLuxury #GluteGrowth #BootyBuilding #GluteExercises #AdvancedGluteWorkout #GluteTraining #TargetedGluteExercises #GluteActivation #GluteWorkoutsForWomen #FunctionalGluteTraining #ToningGlutes #StrongGlutes #GluteIsolation #LowerBodyTraining #GluteTips #auburnalabama #GluteStrengthening #StrengthAndShape #WeightGainGoals #BuildYourBooty #GluteWorkouts #FitnessTransformation #HealthyWeightGain #fyp #foryoupage #fup #viral #viralpost #explore #explorepage

𝗛𝗲𝗿𝗲 𝗮𝗿𝗲 𝘀𝗲𝘃𝗲𝗻 𝗯𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗼𝗳 𝘁𝗵𝗲 𝗠𝘂𝘀𝗰𝗹𝗲𝗦𝗰𝘂𝗹𝗽𝘁 𝗣𝗿𝗼™ 𝗔𝗯𝗱𝗼𝗺𝗶𝗻𝗮𝗹 𝗪𝗵𝗲𝗲𝗹 𝗚𝗲𝘁 𝘆𝗼𝘂𝗿𝘀 𝗻𝗼𝘄 https://lnkd.in/dN6TmaAP Enhanced Core Strength The wheel targets the abdominal muscles, helping to build a stronger core and improve overall stability.🤞💫 𝗘𝗻𝗵𝗮𝗻𝗰𝗲𝗱 𝗖𝗼𝗿𝗲 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 Regular use strengthens the muscles that support your spine, leading to better posture and reduced back pain.🤞💫 𝗙𝘂𝗹𝗹-𝗕𝗼𝗱𝘆 𝗪𝗼𝗿𝗸𝗼𝘂𝘁 While focusing on the abs, the wheel also engages the chest, shoulders, and arms, providing a comprehensive workout.🤞💫 𝗜𝗻𝗰𝗿𝗲𝗮𝘀𝗲𝗱 𝗙𝗹𝗲𝘅𝗶𝗯𝗶𝗹𝗶𝘁𝘆 It enhances flexibility in the core and lower back through the rolling motion, which helps in better range of motion.🤞🌌💫 𝗖𝗼𝗻𝘃𝗲𝗻𝗶𝗲𝗻𝘁 𝗮𝗻𝗱 𝗣𝗼𝗿𝘁𝗮𝗯𝗹𝗲 Lightweight and compact, it’s easy to use at home, in the gym, or even while traveling💫. 𝗩𝗲𝗿𝘀𝗮𝘁𝗶𝗹𝗲 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗢𝗽𝘁𝗶𝗼𝗻𝘀 It allows for various exercises beyond basic rolls, such as knee tucks and planks, adding variety to your routine.💫 𝗘𝗳𝗳𝗲𝗰𝘁𝗶𝘃𝗲 𝗖𝗮𝗹𝗼𝗿𝗶𝗲 𝗕𝘂𝗿𝗻 The intensity of using the wheel can lead to significant calorie expenditure, aiding in weight loss and muscle toning.💫

Unlocking the Secrets of the Side Plank Clam Shell! 🌟 Dive into the world of hip strength with the side plank clam shell exercise! 🦪 Strengthening your hip abductors isn’t just about toning muscles; it’s a game-changer for your entire lower body. Here’s why: 1️⃣ **Hip Abductor Activation:** The side plank clam shell hones in on those hip abductor muscles, awakening and engaging them for better functionality. 2️⃣ **Stability for Days:** Strong hip abductors mean enhanced stability during lower body exercises. Your hips become a powerhouse, supporting you in squats, lunges, and beyond. 3️⃣ **Injury Prevention:** Building resilient hip abductors acts as a protective shield against injuries. Say goodbye to instability and hello to a sturdy foundation. 4️⃣ **Improved Movement Patterns:** Unleash smoother, controlled movements. The side plank clam shell refines your motor skills, translating into more efficient workouts. 5️⃣ **Balance Boost:** Elevate your balance game by fine-tuning the intricate muscles that keep you steady. A stable foundation is the key to conquering any fitness challenge. Incorporate the side plank clam shell into your routine for a hip-centric transformation. Your lower body will thank you, one strong clam shell at a time! 🌈💪 #HipStrength #ClamShellExercise #FitnessBenefits #GluteGains #BootyWorkout #GluteActivation #StrongGlutes #BootyBuilding #GluteTraining #GluteWorkout #BootyBurn #GluteExercises #GluteGoals

27/365 ✅ SEATED GOOD MORNING The seated good morning exercise is a strength training movement primarily targeting the lower back, glutes, hamstrings, and core. It involves sitting on a bench with a barbell placed across the shoulders, then hinging at the hips to lower the torso forward while keeping the back straight, and finally returning to the upright position. Here are the steps to perform the seated good morning exercise: 1. Set Up: Sit on a bench with feet flat on the floor, about hip-width apart. Place a barbell across the back of your shoulders (trapezius muscles), ensuring it’s stable and comfortable. 2. Starting Position: Keep your back straight, chest up, and shoulders retracted. Hold the barbell with both hands, slightly wider than shoulder-width apart. 3. Execution: • Inhale and brace your core. • Slowly hinge at the hips, lowering your torso forward while maintaining a straight back. • Lower as far as you can go comfortably, ideally until your torso is roughly parallel to the floor. • Exhale and reverse the movement by engaging your glutes and hamstrings to lift your torso back to the starting position. 4. Repetition: Repeat for the desired number of repetitions, typically 8-12 for strength and hypertrophy. Benefits : • Lower Back Strength: Strengthens the erector spinae muscles, which support the spine. • Hamstring and Glute Activation: Engages the posterior chain, aiding in overall leg strength and stability. • Core Stability: Requires maintaining core tension to protect the spine and support the movement. Safety Considerations • Avoid Rounding the Back: Keep the spine neutral throughout the movement to avoid stress on the lumbar spine. • Proper Weight Selection: Start with a lighter weight to master the form before increasing the load. • Spotter: Use a spotter or safety pins in a power rack if lifting heavier weights to ensure safety. - - #seatedgoodmornings #goodmorning #goodmorningexercise #corestrength #corestrengthening #lowerbackpain #lowerbackpainrelief #lowerbackpainexercises #physiotherapy #physicaltherapist #fitnesstips #physiotips

Here's how to do a cable machine glute kickback, step by step: 1. Attach an ankle strap to a cable machine, then loop it around ankle. Add desired amount of weight to the machine. Stand with feet together and lean forward slightly, keeping back flat and core engaged throughout the entire movement. 2. Squeeze glute to activate the muscle, then lift leg attached to the machine back behind body with control. 3. Pause at the top of the movement, then lower back to the starting position slow and with control. Benefits of Glute Kickbacks >>>No surprise here! The glute kickback works your glute muscles, and the American Council on Exercise has called out the glute kickback as one of the best glute exercises out there. A: Isolates Each Leg Separately - helps even out your strength and smooth out those asymmetries.  B: Improves Overall Fitness Performance - it has been shown to activate the gluteus maximus and gluteus medius more effectively than other go-to glute moves, namely squats.

Guys… This isn’t rocket science, but keying in on these 10 exercises can go a long way in your physical and health development as a man! Deadlifting isn’t just for powerlifters. It’s a full body exercise that keys in overall strength. Find the type that works for you, just make sure you PULL in some fashion off the floor! Squatting is amazing for leg development, but you don’t beed to be fixated on the barbell squat. Most guys over 25 find heels elevated DB squats or heavy Goblet squats enough, but you work on what you find helpful and pain free! Rows are a MUST! A strong, wide back is a sign of a well build MAN in my opinion! It will keep you injury free, plus it will make you look leaner the wider and stronger your back is! I’m not a fan of throwing millions of olympic lifts into programs, BUT the DB snatch can be a GREAT exercise for full body strength and conditioning! You MUST hit closed chain exercises like the pull up and push up! They are a MUST to work on and progressively overload with weights and chains and deficits. My EVIL love and hate are bulgarians! I find one of the most humbling exercises yet powerful for leg development! These are a must for any guy looking to get strong and lean! When it comes to chest, the EMG stats of the activation of various degrees of muscle tension cannot be beat than the 30 degree incline! I wouldn’t skip it if you want to grow pecs and ditch the man boobs! Face pulls are a NEED for anyone in the work force to help combat shoulder pain and promote health along the joint. You can get creative and add y raises as well, but adding a form of face pull will keep you strong and healthy! Lastly, you KNOW I can’t forget cardio! I believe some Zone 2 cardio is essential for overall development and heart health so you can improve your ability to recover and train! Do you agree with my list? What would you add? Take away? #dadlife #fitdads #fitness #fitnesstips #dadbods #Leanmuscle #healthylifestyle

46/365 ✅ SMITH MACHINE GOOD MORNING The Smith machine good morning is a strength-training exercise performed using a Smith machine, which has a barbell fixed within steel rails allowing only vertical or near-vertical movement. This exercise targets the posterior chain, primarily focusing on the hamstrings, glutes, and lower back. The Smith machine good morning exercise offers several key benefits: 1. Strengthens Posterior Chain: • Hamstrings: Promotes muscle growth and strength. • Glutes and Lower Back: Engages gluteal and erector spinae muscles, enhancing overall lower body strength. 2. Improves Hip Hinge Mechanics: • Technique Enhancement: Reinforces hip hinge movement, crucial for deadlifts and squats. • Movement Pattern: Perfects the movement for better performance in other lifts. 3. Enhances Spinal Stability and Posture: • Core Engagement: Strengthens core, aiding in spinal stability. • Posture Improvement: Regular practice improves overall posture. 4. Offers Isolation and Focus: • Controlled Movement: Fixed bar path allows better muscle isolation. • Focus on Form: Helps beginners maintain proper form without balancing the weight. 5. Increases Flexibility and Range of Motion: • Hamstring Flexibility: Enhances flexibility in hamstrings and lower back. • Joint Mobility: Promotes hip and lower back mobility. 6. Provides Safety and Stability: • Fixed Bar Path: Safer environment with reduced risk of losing balance. • Safety Stops: Prevents the bar from going too low, reducing injury risk. 7. Versatile Exercise: • Complementary Exercise: Complements squats and deadlifts for a well-rounded lower body routine. • Varied Loading: Suitable for different loading schemes, whether for endurance or strength. - - #posteriorchain #goodmorning #goodmorningexercise #strenghttraining #glutestrength #hamstringstrength #hamstringstretch #smithmachine #workout