Coach Jen's Q&A: Exercise Form, Programming, and Fitness Career Advice

Exercise Form and Technique

• 💡 Reverse crunches should focus on controlled movement and core engagement, not momentum or adding weight unless prescribed. Stick to the prescribed rep scheme.
• 🎯 When performing exercises like reverse flies or rear delts, focus on creating length in your muscle bellies and taking up space, rather than locking out or excessive tension.
• 🔑 For planks and isometric holds, remember to breathe into your back, not just your chest, to maintain core connection and muscle engagement.
• 🚀 Bodyweight good mornings should be performed with a slight micro-bend in the knees to establish healthy tension and proper pelvic positioning, not with locked knees.
• 🏋️‍♀️ In Romanian deadlifts, prioritize hinging at the hips and keeping the back flat. Stop when your hips can no longer go back, rather than rounding your back to reach the floor.
• 📈 For pull-ups, focus on controlled eccentrics and consider using bands or partial range of motion exercises to build strength in the weaker parts of the movement.
• 🤝 For chin-ups, avoid a grip that is too narrow, as it can cause elbow pain. A grip in line with the shoulders or slightly wider is generally recommended.
• 💡 When performing bench presses, squeeze your glutes and bring your knees in slightly to create full-body tension and ensure the bar is positioned over the chest muscles for optimal engagement.

Training Programming and Strategy

• ⚡ Loaded carries, kettlebell swings, and sandbag throws can be incorporated as supplemental