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Julie's Garage Gym > Technique Tuesday

Bridge with adduction

Bridge with Hip Adduction

A bridge is a gentle, yet effective way to activate your posterior chain. For your next warm up, try bridging with a small ball or yoga block braced between your knees. This technique not only fires off your core, but will also help in strengthening your adductor muscles, located in the upper, inner thighs.   […]
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Seated reverse fly

Scapular Retraction for Good Posture

The scapula, or shoulder blade, is attached to over a dozen muscles, including the middle trapezius, lower trapezius, and rhomboids, located in your upper back. If these muscles are weak, your shoulders will hunch forward and add strain to your thoracic spine.These muscles act to retract the scapula, thus bringing the shoulder blades together. This […]
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Draw in maneuver

Draw-In Maneuver to Activate your Core

As personal trainers, we work with many women who want to regain strength and muscle tone after pregnancy. Whether the client gave birth six weeks or six years ago, it is important to restore functional cores strength; this includes the muscles of the diaphragm, pelvic floor, internal obliques, spinal stabilizers and transverse abdominis.   The […]
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Julie lunges

How to Properly Set-Up & Execute a Lunge

As we will discuss later on this week, the Lunge is a functional movement pattern which, in our daily lives, transfers into walking, climbing stairs, raising up from the floor, or catching us from a fall. When we think of functional movements, the Lunge is near the top of the list. A lunge can save […]
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Kettlebell swing

How to perform a Kettlebell Swing

The Kettlebell Swing helps to strengthen your core and hips while encouraging full body utilization and coordination. Proper technique of this exercise allows for safe, high repetition sets that will improve work capacity, functional explosiveness, and muscular endurance. Here are a few key points to remember while performing a kettlebell swing. The Swing is a […]
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Plank with calf stretch

How to do a Plank

The PLANK is one of the best exercises for core stability. If you’ve never tried one, a plank may look easy, almost too easy to be beneficial, but don’t be deceived.   The core stabilization system includes the transverse abdominis, internal obliques, pelvic floor musculature, diaphragm, transversospinalis, and multifidus. Yes, lots of 13-letter words, but basically all […]
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