Wide Grip Lat Pull Down- Key Points for the correct movement pattern

A lot of people perform this exercise incorrectly, in several ways. Elbows are too far back, leaning too far back and turning the exercise into a high row, hands too wide or too narrow, and pulling down too far and getting internal rotation at the shoulder.

Here is what you should focus on.
-Chest up, shoulders back and down, chin neutral, core switched on and elbows rotated inwards slightly.
-Forearm should be parallel to the wall when you get to the bottom of the movement and the point of your shoulder should be facing upwards, not rotating inwards as you come down with the bar.

Walking Lunges

The walking lunge is one of the top progressions of the basic static lunge. It requires incredible balance, proprioception and strength.
Some key points to remember-
Do not push off from the back leg, get the drive coming from the front leg.
Try not to come down too quickly and use gravity to take you down, make sure you engage the muscles fully to lower your body weight down.
As always, focus on what muscle should be activated- glutes, quads, hamstrings, and then assess are they being engaged fully

Lunge Progressions- ''The Reverse Lunge''

The reverse lunge requires you to have really good ''proprioception'' - that is your bodies awareness of itself in space and time. So as you step back, you need to make sure you step to the right distance each time so when you drop down and perform the lunge, both knees have that 90 degree bend.
The benefits of this over a static lunge, is better balance, improved proprioception and that extra engagement and drive from the glute in the front leg.
That is assuming it is all done correctly, if you don't feel the exercises where you should, and feel pain during the exercise, then maybe this progression is too much for you

How To Master The Art Of A ''Static Lunge''

Learn how to perform a textbook static lunge properly, enabling you to engage the glute on the front leg, reduce pain in the knee on the back leg and get the most out of a complex yet very important exercise.
The Lunge is a classic compound exercise- meaning it uses multiple joints and therefore multiple muscles. Typically performed incorrectly, it's a great exercise to help with balance as well as strength.
Rowan from Wellness On William Street talks us through how to perform the movement safely and correctly.

How To Perform A Trap Bar Deadlift

Wellness On William Streets Owner and head Personal Trainer Rowan Dear, talks you through how to perform a complex exercise and make it safe and easy to perform by following these key steps

Do you suffer with lower back pain? Maybe Anterior Pelvic Tilt is your issue

Understand why you might be experiencing lower back pain due to the way your pelvis is tilted (Anterior Pelvic Tilt) and what you can do to reduce the pain and strengthen the area of weakness

One on One Training at Wellness On William Street

Wellness On William specialises in training people over 50years old with a focus on building strength, improving balance, and maintaining or improving your bone density and reducing the onset of osteoporosis.

1 in 5 women in Australia over the age of 50 will get osteoporosis and each year our muscle mass-whether you are male or female – will decrease as we get older. Most of us have very sedentary jobs and lifestyles, so whilst 100 of years ago people didn’t need the gym, they also had more physical jobs and also did not live as long so low muscle mass wasn’t as much of an issue.

There is also plenty of new research around the benefits of weights training in peri and post menopausal women, especially in helping reduce osteopenia and osteoporosis.

Simple and Quick Warm Up Routine- Details in Caption

A quick and simple full body warm up routine- perform each exercise for 30-60 seconds or as long as you need to feel like you have more range, mobility and are ready to start working out.

Here Is The Routine
-arm rotations 30-60 seconds
-banded shoulder openers 10-15 reps 2-3 sets
-toe touches to hip openers 10-15 reps
-boy weight squats 10-15 reps
-forward lunges 10-15 reps per leg
- standing leg swings 10-15 per leg
- banded crab walks 30-60 seconds
- banded hamstring activation 30-60 seconds per leg

Increase spine and hip mobility with these exercises- details in caption

Looking to increase your spine and hip mobility? Do these exercises a few times per week, focus on slow controlled movements and perform each movement for 45-60 seconds each side.

The Routine

-CatCow 60 seconds
-Table top arm tucks
-Table Top spinal rotations 12 reps per side
-Lunge with shoulder and chest openers