ADAPT AND OVERCOME
Lockdowns forced us all to rethink our approach to fitness – and none more than trainers. Surviving the crisis has meant devising plans fit for any location or goal. We asked a Gen C PT for his own take
Until the gyms reopen, make this low-kit, three-part programme your go-to
As with so many other trades, the working life of a PT in 2020 was less a rollercoaster ride than a spell on a 60ft drop tower. Coaches and trainers have been forced to adapt to sudden changes in how they’re allowed to ply their trade: from setting up Zoom calls, to hosting Instagram Lives, to holding outdoor one-to-one sessions, and back again.
For the young trainers of Generation C, it was a ride that could easily have been derailed at the very start. These are the trainers who had just taken their first steps into their careers when the coronapocalypse brought the industry to a standstill. They were forced to adapt without the benefit of years of experience under their belts.
But adapt they have, and it’s our opinion that the future of the fitness industry is bright, with a new crop of young guns successfully mastering their craft under such adverse conditions. After all, smooth seas don’t make skilled sailors.
What follows are workouts made for those who have mastered adaptability. Our Gen C trainer Rory Allen has got your fitness covered – whether you’re training in your bedroom, back room or weights room.
EXPERT
Rory Allen is a qualified coach, based at the Training Space gym in Essex. Like so many of his peers, Allen began his career at the height of one of the biggest crises that the fitness industry has ever faced. Throughout it all, he has been a source of inspiration and information to his clients, rolling with the punches and helping them to pursue better fitness and well-being in an ever-shifting landscape. Find him on Instagram: @roryallenacm
01 SLOW ECCENTRIC CHIN-UP 5 REPS
You might need to head to the park for this one. By focusing on the negative phase of your chin-up, you’ll light up your biceps and lats while challenging your grip strength. Pull or jump up to the bar, with your palms facing towards you. Starting with your chin over the bar
(A), lower yourself over
5-10 seconds (B).
02 NARROW-GRIP PRESS-UP 10 REPS
Target your triceps by tucking in your elbows – your arms and shoulders will thank you for it (though your sleeves might not). Start in a high plank position, with your hands directly beneath your shoulders (A). Keep your elbows tight to your ribs and lower your body until your chest hits the floor (B). With your elbows still tucked in, aggressively press yourself off the floor, fully extending your arms.
03 HEELS-ELEVATED AIR SQUAT 15 REPS
Raise your heels slightly on a weight plate, or even a thick book. This simple tweak will transform your squat into a quad-crushing pump fest. With just your heels on the object and your hands together, keep your chest up and your eyes forward (A) as you bend at your knees and sink into the squat (B). Driving from the front of your feet, stand tall, maintaining an upright position.
04 HEELS-ELEVATED AIR SQUAT (NO LOCKOUT) 15 REPS
The blood will be well and truly filling up your quads after this pairing. Stick with the heels-elevated squats for another 15 reps but, this time round, don’t stand fully upright between each rep (A). From your bottom position, ascend just above parallel, before sinking down into your next rep (B).