Канал: Julia deRuiter

June 2024 Vintage Vixens Showcase

June 2024 Vintage Vixens Showcase

Final run-through for Saturday's Vintage Vixens Showcase

Final run-through for Saturday's Vintage Vixens Showcase

40-Minute Sculpted Legs Workout: Do 4 sets of 12 repetitions of each exercise, resting 90 seconds

40-Minute Sculpted Legs Workout: Do 4 sets of 12 repetitions of each exercise, resting 90 seconds

30-Minute Full-Body Workout: Do 4 sets of 12 repetitions; no rest #personaltrainerniagara

30-Minute Full-Body Workout: Do 4 sets of 12 repetitions; no rest #personaltrainerniagara

My two favourite stretches and exercises for tight glutes and a pelvic inflare

My two favourite stretches and exercises for tight glutes and a pelvic inflare

Showcase

Showcase

Dress rehearsal for Valentine's Day pole fitness showcase

Dress rehearsal for Valentine's Day pole fitness showcase

30-Minute Leg Workout

30-Minute Leg Workout

3-Minute Full Body Dynamic Stretch Series

3-Minute Full Body Dynamic Stretch Series

3-Minute Full Body Dynamic Stretch Series aka 'Warm Up'

3-Minute Full Body Dynamic Stretch Series aka 'Warm Up'

Lower Body Flexibility Sequence: do 10 repetitions of each exercise #flexibility

Lower Body Flexibility Sequence: do 10 repetitions of each exercise #flexibility

Low flow spin-pole freestyle

Low flow spin-pole freestyle

MY FAVORITE EXERCISES FOR GREAT LOOKING #legday

MY FAVORITE EXERCISES FOR GREAT LOOKING #legday

9-Minute Circuit for Sculpted & Stronger Abs, Better Mobility AND less back pain #abs

9-Minute Circuit for Sculpted & Stronger Abs, Better Mobility AND less back pain #abs

Beginner calisthenics workout. Do 5 sets of 10 to 15 reps of each exercise #bodyweightworkout

Beginner calisthenics workout. Do 5 sets of 10 to 15 reps of each exercise #bodyweightworkout

Spin pole freestyle

Spin pole freestyle

Dynamic warm up/mobility series for core & trunk. Do 2 sets of 8 repetitions. #mobilityexercises

Dynamic warm up/mobility series for core & trunk. Do 2 sets of 8 repetitions. #mobilityexercises

25-Minute Glute Workout: Do 3 sets & 8-12 reps. Rest 2 minutes after #hamstring curls

25-Minute Glute Workout: Do 3 sets & 8-12 reps. Rest 2 minutes after #hamstring curls

Freestyle polewerk #polefitness

Freestyle polewerk #polefitness

Freestyle pole-werk: Part 1 #polefitness

Freestyle pole-werk: Part 1 #polefitness

Tight hamstrings and lower back? Do 10 sets of 2 repetitions of each movement in this sequence

Tight hamstrings and lower back? Do 10 sets of 2 repetitions of each movement in this sequence

Wrist & fingertip plyo push-ups - for high impact sport, pecs, triceps, anterior deltoid & mobility

Wrist & fingertip plyo push-ups - for high impact sport, pecs, triceps, anterior deltoid & mobility

Side plank with hip abduction for your obliques #abexercises

Side plank with hip abduction for your obliques #abexercises

Ab exercises for the experienced exerciser #abexercises

Ab exercises for the experienced exerciser #abexercises

5-Minute Full Body Stretch Series: Do 8 repetitions of each movement #mobilityexercises

5-Minute Full Body Stretch Series: Do 8 repetitions of each movement #mobilityexercises

Tip for staying consistent: change your perspective & admit that life is better when you're fit.

Tip for staying consistent: change your perspective & admit that life is better when you're fit.

Full Body Workout 💪 Do 3 to 4 sets of 8 to 12 reps of each exercise. Rest as little as possible

Full Body Workout 💪 Do 3 to 4 sets of 8 to 12 reps of each exercise. Rest as little as possible

Hanging scapular retraction: improve your pull-up & pulling strength

Hanging scapular retraction: improve your pull-up & pulling strength

Floor-work freestyle #floorwork

Floor-work freestyle #floorwork

Prevent groin injury and loosen up your tight hips with this stretch series: do two sets of 10 reps

Prevent groin injury and loosen up your tight hips with this stretch series: do two sets of 10 reps

Stiff shoulders nagging at you? Do this series of stretches, before or after a workout. #stretch

Stiff shoulders nagging at you? Do this series of stretches, before or after a workout. #stretch

Knee pain? Do 2 sets of 15 repetitions of these Stiff-Legged Lateral Step-Ups, 3 days a week

Knee pain? Do 2 sets of 15 repetitions of these Stiff-Legged Lateral Step-Ups, 3 days a week

Back-bend Wall Walks for stronger back-bends #mobilityexercises

Back-bend Wall Walks for stronger back-bends #mobilityexercises

Leg-Day / Lower Body Specific Warm-Up: Do 2 sets of 8 reps #mobilityexercises #warmup

Leg-Day / Lower Body Specific Warm-Up: Do 2 sets of 8 reps #mobilityexercises #warmup

Best Exercises for Sexy Shoulders: dumbbell presses, overhead presses, upright rows, lateral raises

Best Exercises for Sexy Shoulders: dumbbell presses, overhead presses, upright rows, lateral raises

Deck squats: Do you want to do pistol squats? Do three sets of 15 reps, for strength & endurance

Deck squats: Do you want to do pistol squats? Do three sets of 15 reps, for strength & endurance

Backbend push-ups, for stronger backbends #gymnasticstrengthtraining

Backbend push-ups, for stronger backbends #gymnasticstrengthtraining

Spin pole freestyle

Spin pole freestyle

Spin pole freestyle

Spin pole freestyle

Romanian deadlifts, for glutes and hamstrings

Romanian deadlifts, for glutes and hamstrings

Stretches for a tight lower back and better lunges and squats #mobilitytraining

Stretches for a tight lower back and better lunges and squats #mobilitytraining

Make it non-negotiable, to hold yourself accountable

Make it non-negotiable, to hold yourself accountable

Two ways to stay passionate: Never stop learning & accept opportunities that will challenge you

Two ways to stay passionate: Never stop learning & accept opportunities that will challenge you

PSO Canada East Level 2 - My first pole sport competition

PSO Canada East Level 2 - My first pole sport competition

Improve your flexibility by doing exercises that take your joints through the range of motion

Improve your flexibility by doing exercises that take your joints through the range of motion

Pole fitness freestyle

Pole fitness freestyle

No Equipment Needed Abdominal Workout: 3 sets, 35 seconds of each exercise, 30s of rest #abexercises

No Equipment Needed Abdominal Workout: 3 sets, 35 seconds of each exercise, 30s of rest #abexercises

Low flow static pole

Low flow static pole

January 23, 2023

January 23, 2023

Hip and Shoulder Opener: downward dog + leg raise + external hip rotation #mobilityexercises

Hip and Shoulder Opener: downward dog + leg raise + external hip rotation #mobilityexercises

Deadlift faults #deadlift

Deadlift faults #deadlift

Low flow pole fitness

Low flow pole fitness

Strengthen the groin, hips and obliques with Copenhagen planks #abexercises

Strengthen the groin, hips and obliques with Copenhagen planks #abexercises

3-Minute Full Body Mobility Circuit (part 2). Do 10 repetitions of each exercise #mobilityexercises

3-Minute Full Body Mobility Circuit (part 2). Do 10 repetitions of each exercise #mobilityexercises

3-Minute Full Body Mobility Circuit (part 1). Do 10 repetitions of each exercise #mobilityexercises

3-Minute Full Body Mobility Circuit (part 1). Do 10 repetitions of each exercise #mobilityexercises

Beginner spin pole

Beginner spin pole

Plyometric back- leg- elevated split squats

Plyometric back- leg- elevated split squats

My two favourite stretches for people with tight shoulders

My two favourite stretches for people with tight shoulders

Low flow + spin pole

Low flow + spin pole

Inversions to butterflies #polefitness

Inversions to butterflies #polefitness

Side lunges, for improved hip mobility and squat depth

Side lunges, for improved hip mobility and squat depth

Full Body Warm Up/ Mobility Circuit #mobilitytraining #mobilityexercises #mobilitywork #mobilitywod

Full Body Warm Up/ Mobility Circuit #mobilitytraining #mobilityexercises #mobilitywork #mobilitywod

Pull-ups. Extend your elbows fully, pause at the top, and lower slowly, for great quality reps

Pull-ups. Extend your elbows fully, pause at the top, and lower slowly, for great quality reps

Single-arm supported dumbbell row

Single-arm supported dumbbell row

Low flow freestyle

Low flow freestyle

Shoulder mount to "something that is in the works"

Shoulder mount to "something that is in the works"

Hand-spring from cartwheel entry

Hand-spring from cartwheel entry

Spin-pole flare to chopstick sit

Spin-pole flare to chopstick sit

Wrist warm up / wrist and forearm stretches #mobilitytraining

Wrist warm up / wrist and forearm stretches #mobilitytraining

Full body strength program for beginners. Do 3 sets of 12 reps. Rest 60 seconds between exercise.

Full body strength program for beginners. Do 3 sets of 12 reps. Rest 60 seconds between exercise.

Lying scorpion repetitions, to loosen a stiff back

Lying scorpion repetitions, to loosen a stiff back

Lying Twisted Arm Slides: Shoulder Stretch

Lying Twisted Arm Slides: Shoulder Stretch

Low Flow Freestyle: wind down at the end of training

Low Flow Freestyle: wind down at the end of training

Low Flow Freestyle: wind down at the end of training

Low Flow Freestyle: wind down at the end of training

Bent arm lateral raises with upright shoulder rotation: version 1

Bent arm lateral raises with upright shoulder rotation: version 1

L-raises, for lateral deltioids, brachioradialis and elbow pain/health

L-raises, for lateral deltioids, brachioradialis and elbow pain/health

Lateral raises with upright shoulder rotation, for lateral deltioids and rotator cuffs

Lateral raises with upright shoulder rotation, for lateral deltioids and rotator cuffs

Straight arm lateral raises for lateral deltioids

Straight arm lateral raises for lateral deltioids

Bent arm lateral raises for lateral deltioids

Bent arm lateral raises for lateral deltioids

L-raises: for lateral deltoids and brachioradialis, shoulder abduction and elbow extension

L-raises: for lateral deltoids and brachioradialis, shoulder abduction and elbow extension

How to hold the bar for front squats

How to hold the bar for front squats

Pole fitness low flow: I survived my first pole class in 8" heels

Pole fitness low flow: I survived my first pole class in 8" heels

Back leg elevated split squat: laces down for quads & toes curled under for glutes

Back leg elevated split squat: laces down for quads & toes curled under for glutes

Kneeling + elbows up shoulder stretch: Open your thoracic spine with this dynamic stretch

Kneeling + elbows up shoulder stretch: Open your thoracic spine with this dynamic stretch

Multi-directional lunges: strengthen your legs for sport and movements you do in a typical day

Multi-directional lunges: strengthen your legs for sport and movements you do in a typical day

Lying hamstring stretch repetitions

Lying hamstring stretch repetitions

Shoulder and thoracic spine opener: kneeling shoulder flexion stretch

Shoulder and thoracic spine opener: kneeling shoulder flexion stretch

Low flow pole fitness combination

Low flow pole fitness combination

Low flow pole fitness combination

Low flow pole fitness combination

Side-lying arm circles for better shoulder mobility

Side-lying arm circles for better shoulder mobility

Happy cat: for tight shoulders and a stiff back

Happy cat: for tight shoulders and a stiff back

Inverted rows aka TRX rows: for upper body strength, toned arms and a great back

Inverted rows aka TRX rows: for upper body strength, toned arms and a great back

You will be more successful when you are open to receiving help 😉

You will be more successful when you are open to receiving help 😉

Straight-arm inverted pull throughs/pull-ups; improve your upper body strength

Straight-arm inverted pull throughs/pull-ups; improve your upper body strength

Tips for a proper warm up 📣 Cardio machine @ low intensity 2) dynamic stretches 3) preparatory reps

Tips for a proper warm up 📣 Cardio machine @ low intensity 2) dynamic stretches 3) preparatory reps

Stationary side lunge: warm up for your lower body/squat workout & target your inner thighs & quads

Stationary side lunge: warm up for your lower body/squat workout & target your inner thighs & quads

Bench tricep dips

Bench tricep dips

Single leg Romanian deadlift: improve your balance/stability, hip hinge & deadlift

Single leg Romanian deadlift: improve your balance/stability, hip hinge & deadlift

Bulgarian split squats: improve your stability, hip strength and squats

Bulgarian split squats: improve your stability, hip strength and squats

Elbow stand hyper-extensions - for better handstands and arm balances

Elbow stand hyper-extensions - for better handstands and arm balances

No barbell leg exercises - see more muscle tone, increase strength, improve mobility & stability

No barbell leg exercises - see more muscle tone, increase strength, improve mobility & stability

Single leg hip extensions for glutes, low back and hamstrings ➡️ improve your balance. 3 x 10 - 15

Single leg hip extensions for glutes, low back and hamstrings ➡️ improve your balance. 3 x 10 - 15

Single-arm press with external rotation: for better shoulder mobility & stability

Single-arm press with external rotation: for better shoulder mobility & stability

Loosen your stiff back & tight hips with this series of exercises/dynamic warm up. 2 sets x 10 reps

Loosen your stiff back & tight hips with this series of exercises/dynamic warm up. 2 sets x 10 reps

Target your lower abdominals with hanging leg raises aka toes-to-bar - 15 reps x 3 sets

Target your lower abdominals with hanging leg raises aka toes-to-bar - 15 reps x 3 sets

Target your arms, chest and shoulders without gym equipment - push up progressions and regressions

Target your arms, chest and shoulders without gym equipment - push up progressions and regressions

Weighted shoulder extension reps: improve your shoulder mobility, reduce shoulder pain & stiffness

Weighted shoulder extension reps: improve your shoulder mobility, reduce shoulder pain & stiffness

Mobilize a stiff back and pelvis with these seal rocks

Mobilize a stiff back and pelvis with these seal rocks

Why train front rack lunges? For better mobility, agility, a stronger trunk & legs and lean tissue

Why train front rack lunges? For better mobility, agility, a stronger trunk & legs and lean tissue

Pole fitness Pole Sport Organization Level 2 Routine 2022

Pole fitness Pole Sport Organization Level 2 Routine 2022

Training tip: use ankle weights to invert with straight legs

Training tip: use ankle weights to invert with straight legs

Stop doing push ups from your knees, and swap them for hands-elevated push ups.

Stop doing push ups from your knees, and swap them for hands-elevated push ups.

Favourite Upper Back & Shoulder Stretches (reduce restrictions with 3 sets of 10 repetitions)

Favourite Upper Back & Shoulder Stretches (reduce restrictions with 3 sets of 10 repetitions)

Improve your shoulder mobility in 3 minutes with these shoulder stretches

Improve your shoulder mobility in 3 minutes with these shoulder stretches

Hip and thoracic mobility - hip extension with overhead reach

Hip and thoracic mobility - hip extension with overhead reach

Low flow pole choreography - freestyle

Low flow pole choreography - freestyle

Horizontal windmills for tight shoulders, inner thighs & hamstrings. Open up your thoracic spine

Horizontal windmills for tight shoulders, inner thighs & hamstrings. Open up your thoracic spine

Reach underneath shoulder stretch - Reach your arm alongside your shin.

Reach underneath shoulder stretch - Reach your arm alongside your shin.

Tuck-ins for better core strength & flat abs

Tuck-ins for better core strength & flat abs

Full body fat loss workout 30 minutes

Full body fat loss workout 30 minutes

Pole Fitness floor work; Needs: hip flexor, core, tricep & low back strength & hip mobility

Pole Fitness floor work; Needs: hip flexor, core, tricep & low back strength & hip mobility

Pole Fitness Floorwork with leg flares

Pole Fitness Floorwork with leg flares

Shoulder exercise for shoulder strength, shoulder stability and rear deltoid

Shoulder exercise for shoulder strength, shoulder stability and rear deltoid

Low flow pole fitness choreography

Low flow pole fitness choreography

Side-to-side lower back extensions, to get stronger for real-world movements.

Side-to-side lower back extensions, to get stronger for real-world movements.

Pole Fitness Warm Up

Pole Fitness Warm Up

How to Workout for Fat Loss

How to Workout for Fat Loss

Burn fat with these forward alternating lunges, plate overhead

Burn fat with these forward alternating lunges, plate overhead

Landmine press - for defined shoulders and stronger shoulders

Landmine press - for defined shoulders and stronger shoulders

Hamstring curls with exercise ball (aka stability ball)

Hamstring curls with exercise ball (aka stability ball)

Open your shoulders with thoracic extension wall presses

Open your shoulders with thoracic extension wall presses

Stretch and move better with me! Julia.deruiter@goodlifefitness.com

Stretch and move better with me! Julia.deruiter@goodlifefitness.com

Table repetitions - Shoulder, biceps and wrist stretch

Table repetitions - Shoulder, biceps and wrist stretch

Bent hollow body rocks

Bent hollow body rocks

Glute bridge, lying face up, for lower back and hip mobility, glutes and hamstrings

Glute bridge, lying face up, for lower back and hip mobility, glutes and hamstrings

Lower back conditioning exercises

Lower back conditioning exercises

Quadruped rocks - for hip mobility, lower back conditioning and core strength

Quadruped rocks - for hip mobility, lower back conditioning and core strength

Pole Fitness freestyle

Pole Fitness freestyle

Improve your hip mobility with these exercises

Improve your hip mobility with these exercises

Hanging leg raises - for lower abdominal definition and better inversions for pole dancers

Hanging leg raises - for lower abdominal definition and better inversions for pole dancers

Hip rotations for better hip mobility - no hands

Hip rotations for better hip mobility - no hands

Hip rotations + kneeling hip extension

Hip rotations + kneeling hip extension

Hip rotations + floor step ups - Improve your hip mobility

Hip rotations + floor step ups - Improve your hip mobility

Scapular retraction for shoulder stability, stronger bench press and more power pulling

Scapular retraction for shoulder stability, stronger bench press and more power pulling

Obliques Exercise for Pole Dancers

Obliques Exercise for Pole Dancers

How to Stay Motivated

How to Stay Motivated

Exercises for a Strong Lower Back

Exercises for a Strong Lower Back

My Favourite Exercises for a Stronger Lower Back

My Favourite Exercises for a Stronger Lower Back

For neck pain: Cervical spine extension. If this feels too soon, do it standing: look up and down

For neck pain: Cervical spine extension. If this feels too soon, do it standing: look up and down

Best Ab Exercises for People with Back Pain: Pillar Exercises, like these plank variations

Best Ab Exercises for People with Back Pain: Pillar Exercises, like these plank variations

Arch Body Lower Back Hyper-Extensions

Arch Body Lower Back Hyper-Extensions

How to find out if you are ready to overhead squat

How to find out if you are ready to overhead squat

Spin Pole Hollow Body Tuck-Ins

Spin Pole Hollow Body Tuck-Ins

Wall Arm Slides

Wall Arm Slides

Barbell Front Squat

Barbell Front Squat

The best lower body stretches

The best lower body stretches

Standing straight-arm lateral raises for lateral deltoids

Standing straight-arm lateral raises for lateral deltoids

Standing straight-arm front raises for anterior deltoids

Standing straight-arm front raises for anterior deltoids

Kneeling shoulder flexion stretch

Kneeling shoulder flexion stretch

Forward drop lunges

Forward drop lunges

Single leg hip extensions

Single leg hip extensions

High-incline bench dumbbell shoulder presses

High-incline bench dumbbell shoulder presses

Kettlebell deadlifts

Kettlebell deadlifts

Some of my favourite shoulder exercises

Some of my favourite shoulder exercises

Bent-arm, lying supine, triceps pull-overs

Bent-arm, lying supine, triceps pull-overs

Pole conditioning - this lower abdominal leg raise combo, will also improve your grip strength

Pole conditioning - this lower abdominal leg raise combo, will also improve your grip strength

Back squat & reverse lunge superset

Back squat & reverse lunge superset

Torsion control/shoulder tap abdominal exercise

Torsion control/shoulder tap abdominal exercise

Happy National Dog Day

Happy National Dog Day

Jefferson curls

Jefferson curls

Front foot elevated split squat

Front foot elevated split squat

Incorrect technique for the split squat

Incorrect technique for the split squat

Triceps extension

Triceps extension

Upright shoulder rotation

Upright shoulder rotation

Ski machine

Ski machine

Ground to shoulder/clean variation

Ground to shoulder/clean variation

Deadlift

Deadlift

Bar push up

Bar push up

Ground to shoulder

Ground to shoulder

Back squat

Back squat

Muscle clean + front squat

Muscle clean + front squat

Ring tricep dips

Ring tricep dips

Behind-the-neck push press + overhead squat

Behind-the-neck push press + overhead squat

Wall-walks

Wall-walks

Z-Press

Z-Press

Shoulder mount - pole fitness

Shoulder mount - pole fitness

Ground to overhead

Ground to overhead

Burpee + box jumps

Burpee + box jumps

Pull-ups

Pull-ups

Ab exercise: barbell rollout

Ab exercise: barbell rollout

Single-leg Romanian deadlift

Single-leg Romanian deadlift

Supported one-arm dumbbell row

Supported one-arm dumbbell row

Deck squat

Deck squat

Pistol squat

Pistol squat

Hawaiian squat

Hawaiian squat

Dragon squat

Dragon squat

Tuck-ins & V-ups

Tuck-ins & V-ups

Plank with side-to-side hip drop

Plank with side-to-side hip drop

Side plank repetitions

Side plank repetitions

Plank walkouts

Plank walkouts