Squat progressions for beginners

**VIDEO** Can you squat properly? ? ?
Learn the correct squat progressions with professional trainer Matt Healey. 

Now offering personal training and group training at the The Celtic Academy ?

Email me now

SynergyFitnessSystems@gmail.com
Thanks to The Results Room in Brisbane for letting me film

Day 5 | Phase 1

Daily workout | Phase 1

Back to the beginning. We're working on 3 days on, 1 day off

A1. Kettlebell goblet squat - 4 sets x 8-12 reps - Rest time: 10seconds
A2. Ring/TRX/Rack row - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during A2 rest time): RKC plank 3 sets x 30 seconds

B1. 90/90 split squat - 4 sets x 8-12 reps each leg - Rest time: 10seconds
B2. Push ups - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during B2 rest time): Static bear crawl 3 sets x 30 seconds

C1. Rower - 4 sets x 200m - Rest time: 20seconds
C2. Walking lunge - 4 sets x 10-12 reps each leg - Rest time: 30 seconds


Notes: Where exercises are grouped with letters eg. A1 & A2, these are performed as supersets. 
Ensure you stick to the rest time

Enjoy

Matt
Synergy Fitness Systems
WODequipped.com

Burn Fat & build muscle | Advanced fat loss workout

Good Morning from Brisbane, Australia, 

I had a question from a Facebook follower asking if I could give them some advice on burning fat and building muscle. 

Now it is difficult to do both at once, however, by training all the fibre types in the muscle, it is possible to maximise fat loss whilst maintaining strength and muscle. 

So here is a lower body circuit focussing on training all muscle fibre types in one circuit. The circuit below is also quite advanced as it involves 6 exercises. This circuit could easily be broken down into two separate circuit as follows:

Knee/quad dominant:
A1 - Back squat x6 reps
A2 - Hack squat x12 reps
A3 - Leg extension x25 reps

Hip dominant:
B1 - Deadlift x6 reps
B2 - RDL x12 reps
B3 - Hamstring curl x25 reps

I hope this has helped and please feel free to send me more questions via Facebook, Twitter, Instagram or on Youtube 

If you thought this helped, share with a friend - I'd be grateful for it.

If you want me to help you reduce your body fat and build muscle, I have an amazing offer for you! 
CLICK HERE for more information 

Have a good day

Matt
Fitness & Performance coach
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How to squat better | Ankle mobility | Performance Tip 008

In this video I show you how to improve your squat by tackling poor ankle range of motion. Lack of dorsiflexion is often a stumbling block for people and it means they are unable to squat deeper whilst still maintaining an upright torso. Use these three simple exercises to improve your ankle mobility.


Synergy Fitness Systems works with athletes  and the general fitness population to improve sports performance by enhancing human movement. 


Using sports massage, strength and conditioning and movement training, Synergy Fitness Systems will help to optimize your human and sports performance and resolve your pain by helping you move efficiently 






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Music by soundcloud.com/qole

Squat progressions part 2 | Performance Tip 007

This video teaches you how to progress from a body weight squat to a full back squat. Make sure you check out part one in the squat progression series and give a thumbs up if you think it helped! Synergy Fitness Systems works with athletes and the general fitness population to improve sports performance by enhancing human movement. 

Using sports massage, strength and conditioning and movement training, Synergy Fitness Systems will help to optimize your human and sports performance and resolve your pain by helping you move efficiently 

Find us on YOUTUBE

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Squat progrssions for beginners | Part 1 | Performance Tip

Want to really know how to squat properly? Use this video to learn the correct positioning and how to progress to achieve full range of motion in the squat. 

Subscribe to our Youtube channel for part 2 on squat progressions

Synergy Fitness Systems works with athletes  and the general fitness population to improve sports performance by enhancing human movement.

Using sports massage, strength and conditioning and movement training, Synergy Fitness Systems will help to optimize your human and sports performance and resolve your pain by helping you move efficiently

For training and nutrition videos:
www.facebook.com/synergyfitnesssystems
www.twitter.com/synergyfs
www.instagram.com/synergyfitsystems

For sports supplement discounts:
www.Facebook.com/sportsnutritiondiscounts

Myprotein latest deals:
http://www.awin1.com/awclick.php?mid=3196&id=138789

Performance tip | How to keep an upright torso | Matt Healey

Performance tip of the day 

How to keep an upright torso during the squat:

Hold a heavy weight out in front to act as a counter balance. Over time, gradually reduce the size of the weight whilst improving ankle and hip mobility to see a big improvement in keeping your torso upright. 

Why is it important to keep your torso upright? 

This will help to lift more weight and keep injury free. Simple. By keeping your torso upright you will find it easier to find stability through your mid section, core and hips allowing you to produce maximum force and finish the lift 

For more, please go to www.facebookc.com/SynergyFitnessSystems

For discounts on supplements go to www.favebook.com/SportsNutritionDiscounts

Fix your posture with this workout for desk jockeys

Sit at a desk all day? Do you travel a lot? Try this workout to fix your posture and free your body from the dreading seated position.

- Foam roller: Calves, quads, glutes, thoracic spine (double massage ball), & pecs (single ball) 

- Warm up: 10x lunges, 10x squats, 10x lateral lunges, inch worms x10, bar hang x 30 secs, 10x band splitter

Prehab work (3 sets)

A1 Lateral band walk x12 /side

A2 Band external rotation x12 /side

A3 Side plank 30 secs /side

Strength & conditioning (3 sets)

A1 Back squat x8 

A2 Ring or TRX row x8

A3 1/2 kneeling cable chop x12 /side

B1 Stiff leg deadlift x8

B2 Single arm dumbbell row x8 /arm

B3 Cable anti core rotation x12 /side 

C1 Prowler push 4x30 metres (60 seconds rest in between) 

If you want help with you're programming, contact me for your very own personalised online program. Complete with videos showing you exactly what to do, you can have your own program so you can focus on your goals. 

For more daily sports rehab and fitness advice visit facebook.com/SynergyFitnessSystems

Or for discounts on protein, fat burners, pre workouts and more, go to facebook.com/SportsNutritionDiscounts 

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Four of the best lower body exercises you're not doing

Are these the best lower body exercises you're not doing? 

Sumo dead lift

You may already be performing the regular deadlift into your program, but sometimes you may be over compensating for weak glutes or hamstrings. This causes many people to over use their lower back. The sumo deadlift ensures that you work the muscles that may be neglected like the glutes, hamstrings and adductors. You'll want to use a fairly heavy weight and complete about 8-12 reps for 3 or 4 sets

Dumbbell thruster 

The thruster is probably the complete package. Incorporating a full squat, with a powerful drive into an overhead press, what more could you want. This one can be used for conditioning too so you can either go light and work for time, or add a little extra weight to challenge your leg and shoulder drive.

Barbell hip bridge

The daddy of all Glute exercises, the hip bridge is a brilliant exercise to build strength in the often neglected butt muscles. Not only does this improve posterior chain strength, it will also help to bring your pelvis into neutral alignment, often helping to correct lower back problems from excessive lumbar spine extension. Be careful not to do just that (excessive lumbar extension) during this exercise, ensure you use your glutes and hamstrings throughout. 

Jump lunges

I'm sure you've all seen this one; and I'm confident it gets omitted from your program because it hurts! Provided you have good knee control from doing exercises like the 3 above, this is a fantastic move that will increase lower body power and explosiveness. You only to do about 6 reps each leg per set, with longer rest periods in between. 

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Have a good day,

Matt
Synergy Fitness Systems

About the author

Matthew Healey is a qualified personal trainer and sports therapist. Matt is the owner of Synergy Fitness Systems in the UK which has been helping people change their body and improve human and sports performance for several years.

Matt has worked with many different types of clients from professional athletes, to recreational sports people to the general fitness population.

Matt has extensive experience in the fitness industry and has worked in many different settings including a top human performance centre in San Diego owned by Todd Durkin as well as working with sports teams and individual athletes and clients.

Matt’s area of interest is human and sports performance, and injury prevention and rehabilitation. At Synergy Fitness Systems, Matt focusses on improving the function, efficiency and performance of each of his clients and athletes.   

Warm up, prevent injury and improve performance

Need to know how to warm up? 

Use this dynamic warm up to prepare the body for your workout

Why is a good warm up important? 

Whilst reducing your risk of injury a good warm up will help you perform optimally

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Matt