Tag: quadriceps

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Exercise of the Week

High Knee Pull Foot Up and In – Exercise of the Week

High Knee Pull Foot Up + In – Exercise of the Week

The High Knee Pull Foot Up + In exercise is a dynamic stretching exercise you can use before each of your workouts. Dynamic stretching is used to increase the range of movement, blood and oxygen flow to soft tissues prior to exertion and helps reduce the chances of injury.

  • This exercise is similar to the High Knee Pulls exercise except that we are slowing the action down to a walk and adding in a further dynamic stretch .
  • The purpose of the high knee pull foot up + in is to stretch the gluets, quads, lower back and shoulders but also add a stretch of piriformis muscle which is responsible for lateral rotation of the hip.
  • Perform this exercise by walking in an upright position and stay on the balls of your feet.
  • Drive your knees up as high as possible, and then grab your ankle and foot and pull your foot up and in without leaning backwards.
  • Hold the stretch for a moment before returning the leg back down and swapping legs View the images and video below to see this warm up exercise in action.


(Click each image for a larger view)

For more warm-up drills and other great exercise variations, visit the ‘MaxNRG Exercise of the Week‘ page or check out our Exercise Video Library

If you live in the North Western Suburbs of Melbourne and are looking for an expert personal trainer, give MaxNRG a call. MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to help people reach their fitness and exercise goals. Our goal is provide the best personal training services available anywhere in Australia.

To learn more about how we can help you, simply fill out our easy online contact form or call us on 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.

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16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
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Exercise of the Week

Walking Butt Kick Pulls – Exercise of the Week

Walking Pull Back Butt Kicks – Exercise of the Week

The walking butt-kick pulls is a dynamic stretching exercise you can use before each of your workouts. Dynamic stretching is used to increase the range of movement, blood and oxygen flow to soft tissues prior to exertion and helps reduce the chances of injury.

  • This exercise is similar to the Butt Kicks exercise except that we are slowing the action down to a walk and adding in a further dynamic stretch.
  • First take a step and then raise your heel as close as possible to your butt.
  • Once your heel is as close as you can lift it by itself, grab your foot with one of your hands and pull the heel closer to your butt which will increase the stretch to your quadriceps (your thigh)
  • Pause briefly at the top of the stretch and then return the foot back towards the starting position whilst taking a step forward.
  • Repeat the action on your opposite leg, and alternate legs until you have walked 15-20m


(Click each image for a larger view)

For more warm-up drills and other great exercise variations, visit the ‘MaxNRG Exercise of the Week‘ page or check out our Exercise Video Library

MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to help people reach their fitness and exercise goals. Our goal is provide the best personal training services available anywhere in Australia. Let our local Essendon personal trainers train you with the latest research and expert knowledge available in the health and fitness industry.

To learn more about how we can help you, simply fill out our easy online contact form or call us on 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.

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MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

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Exercise of the Week

Prisoner Lunge – Exercise of the Week

Prisoner Lunge – Exercise of the Week

  • Stand with your feet shoulder-width apart and clasp your hands behind your head.
  • Keep your elbows pulled back and your shoulder blades should be pulled together to work the upper back.
  • Step forward with your left leg, taking a slightly larger than normal step.
  • Be sure to keep your right toe on the ground and use it to help keep your balance, and also bend your right knee.
  • Continue to lower your body until your front thigh is parallel to the ground
  • Keep your upper body upright throughout the entire movement.
  • Push with your front (left) leg to return to the starting position and swap legs.

(Click each image for a larger view)

For more lunge exercise variations and other great exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to be excellent and truly help people reach their fitness and exercise goals. Our goal is provide the best personal training services available in Australia.

To learn more about how we can help you, simply fill out our easy online contact form or call us on 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC


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Exercise of the Week

Overhead Forward Lunge – Exercise of the Week

Overhead Forward Lunge – Exercise of the Week

  • Raise your hands up over your head. Keep your arms straight and palms facing forwards.
  • Pull your shoulder blades together and stand with your feet shoulder-width apart.
  • Step forward with one leg, taking a slightly larger than normal step.
  • Keep the ball of your other foot on the ground to help keep your balance.
  • Bend the back knee not letting it touch the ground.
  • Continue to lower your body until your front thigh is parallel to the ground.
  • Keep your upper body upright throughout the entire movement.
  • Push with your front leg to return to the starting position and swap legs.

(Click each image for a larger view)

For more lunge variations and other great exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to be excellent and truly help people reach their fitness and exercise goals. Our goal is provide the best personal training services available in Australia.

To learn more about how we can help you, simply fill out our easy online contact form or call us on 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC


more info >>