Tag Archive | "bondi-warm"


Dynamic warm up routine

Warm up your muscles with cover model Alexa Towersey’s favourite warm up sequence. Alexa always incorporates a structured dynamic warm-up before every training session. It’s the perfect opportunity to prime the nervous system and prepare the muscles, reinforce correct movement patterns and identify and address any structural imbalances or weaknesses.

Learning how to switch ‘off’ the wrong muscles, and switch on the ‘right’ muscles, for the workout to come is the key to making your workouts more efficient and effective.

HOT TIPIf your hip flexors are tight, they can inhibit the glutes from firing, so you need to include a dynamic warm-up that focuses on opening up the hips first and then isolating and activating the glutes.Overhead Reverse Lunge x 10Step back into a reverse lunge, bringing the knee down to graze the ground as you reach your arms up and out of your hips towards the ceiling.

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Dynamic warm up routine

Posted in Bodybuilding, ExercisesComments (0)

Paige Hathaway

Paige Hathaway

3 hours 37 minutes ago

Q: What body type are you? 🤷🏼‍♀️
• ECTOMORPH? ....Long, slim, and thin muscles/limb and low fat storage. Usually find difficulty in building muscle / gaining weight.

• ENDOMORPH? ....Solid and generally soft with a high tendency to store body fat. Usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs.

•MESOMORPH? ....Muscular and well-built, with a high metabolism and responsive muscle cells. Usually larger bone structure and a naturally athletic physique. They find it quite easy to gain and lose weight.

IM AN ECTOMORPH (its hard for me to gain muscle / weight and it’s always a constant challenge to keep it on!


Paige Hathaway

18 hours 24 minutes ago

I’ve got a challenge for you...
Let’s see who can type out “I L O V E P I Z Z A” in the comment section below one letter at a time without getting interrupted.... First one to do it WINS!


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