TECHNIQUES

TO GET THE MOST OUT OF YOUR EMBRACE CLASS, CHECK OUT OUR TECHNIQUE GUIDES BELOW.

Your technique is the key to a successful workout.

Bent Over Row

  • Feet under hips
  • Knees slightly bent
  • Hands thumb distance from thighs
  • Brace core
  • Lift chest with shoulders back and down
  • Tip from waist/hips and look 1.5m in front
  • Slight bend in knees
  • Back long and straight
  • Bar draws to belly button, squeeze shoulder blades
  • Release bar to knees and stand

Chest Work

  • Feet under hips
  • Knees slightly bent
  • Hands thumb distance from thighs
  • Brace core
  • Lift chest with shoulders back and down
  • Tip from waist/hips and look 1.5m in front
  • Slight bend in knees
  • Back long and straight
  • Bar draws to belly button, squeeze shoulder blades
  • Release bar to knees and stand

Clean and Press

  • Feet under hips
  • Knees slightly bent
  • Hands thumb distance from thighs
  • Brace core
  • Lift chest with shoulders back and down
  • Bend knees slightly to initiate and pull bar up
  • Elbows lead to the ceiling and drop under bar
  • Bend knees and catch bar on collar bones
  • Press bar to ceiling
  • Catch bar back onto collar bones and roll bar down body
  • Bar moves vertically and stays close to the body

Glute Bridges

  • Feet under hips
  • Knees slightly bent
  • Hands thumb distance from thighs
  • Brace core
  • Lift chest with shoulders back and down
  • Tip from waist/hips and look 1.5m in front
  • Slight bend in knees
  • Back long and straight
  • Bar draws to belly button, squeeze shoulder blades
  • Release bar to knees and stand

HIIT Tips

  • Feet under hips
  • Knees slightly bent
  • Hands thumb distance from thighs
  • Brace core
  • Lift chest with shoulders back and down
  • Tip from waist/hips and look 1.5m in front
  • Slight bend in knees
  • Back long and straight
  • Bar draws to belly button, squeeze shoulder blades
  • Release bar to knees and stand

Kettle Bell Swings

  • Feet under hips
  • Knees slightly bent
  • Hands thumb distance from thighs
  • Brace core
  • Lift chest with shoulders back and down
  • Tip from waist/hips and look 1.5m in front
  • Slight bend in knees
  • Back long and straight
  • Bar draws to belly button, squeeze shoulder blades
  • Release bar to knees and stand

Lunges

  • Start with feet under hips
  • Long step back, feet hip-width apart
  • Lift back heel off the ground
  • Brace core and chest up with a long spine
  • Drop back knee towards floor to 90 degrees (back knee lowers vertically)
  • Front thigh parallel to ground
  • Body remains upright, core tight
  • Drive up by pressing through front foot with front knee over ankle
  • Keep font knee soft

Overhead Press

  • Feet under hips
  • Knees slightly bent
  • Hands thumb distance from thighs
  • Brace core
  • Lift chest with shoulders back and down
  • Tip from waist/hips and look 1.5m in front
  • Slight bend in knees
  • Back long and straight
  • Bar draws to belly button, squeeze shoulder blades
  • Release bar to knees and stand

Push Ups

  • Hands shoulder width apart
  • Body weight forward and over line of hands
  • Back long and straight
  • Eye gaze slightly forward
  • Brace core
  • Chest lowers to elbow height and in line with hands (option to go deeper)
  • Chest lowers before hips
  • Press away, elbows soft at the top

Shoulder Work

  • Feet under hips
  • Knees slightly bent
  • Hands thumb distance from thighs
  • Brace core
  • Lift chest with shoulders back and down
  • Tip from waist/hips and look 1.5m in front
  • Slight bend in knees
  • Back long and straight
  • Bar draws to belly button, squeeze shoulder blades
  • Release bar to knees and stand

Squats

  • Clean and press bar onto meaty part of upper back (if using one)
  • Feet under hips
    • Mid – one heel toe just outside hip line, toes turned out slightly
    • Wide – one heel toe from mid stance, toes turned out
    • Wider – one heel toe from wide stance, toes turned 45 degrees out
  • Brace core
  • Open chest, slight pinch between shoulder blades
  • Elbows under bar
  • Bend knees
  • Initiate by sitting hips back and down just above knee line (option to go deeper)
  • Mid stance: Knees push forward and in line with toes
  • Wide and wider: Knees in line with toes, driving outwards towards little toes
  • Keep chest upright
  • Drive away from floor, squeezing glutes
  • Keep knees slightly soft at the top

Tempo

  • Feet under hips
  • Knees slightly bent
  • Hands thumb distance from thighs
  • Brace core
  • Lift chest with shoulders back and down
  • Tip from waist/hips and look 1.5m in front
  • Slight bend in knees
  • Back long and straight
  • Bar draws to belly button, squeeze shoulder blades
  • Release bar to knees and stand

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