• Bodybuilding,  Exercises,  Videos

    Quick Leg Day Exercise

    Pistol w/ 15lb KB counterweight. Form and depth are more important than speed. View this post on Instagram Pistol w/ 15lb KB counterweight. Form and depth are more important than speed. #pistol #pistolsquat #bodyweighttraining #legday #unilateraltraining #functionaltraining #singlelegsquat #calisthenics #calisthenicsmovement #fitmom A post shared by @ sylviapetrofit on Mar 16, 2020 at 8:32pm PDT SylviaAs an athlete for over 18 years and a broke single mom for most of that time, I created this site to aid not only broke single parents to a life of fitness, but anyone who believes the road to fitness requires a lot of cash or time. In reality, the way to fitness is paved…

  • hip thrusts
    Uncategorized

    Single-Leg S. Ball Hip Thrusts

    Why you must add this exercise to your glute routine: Unlike bilateral hip thrusts (w/ both legs on the floor), single-leg hip thrusts enable 100% focus on each glute through working them separately. Unilateral (single leg, single arm) movements force all muscles in the targeted area to be activated to keep the body from falling over. Bilateral movements, on the other hand, require less balance, thus less muscle activation, equaling limited muscle development. Lastly, the above movement is a 3-in-one exercise. Contrary to bilateral hip thrusts, the balance element of single-leg stability ball hip thrusts puts additional stress on the glutes, thighs, and abs. Equipment needed: SylviaAs an athlete for…

  • Calisthenics | Gymnastics,  Exercises

    Lower Body – Adult Gymnastic Strength Routine

    Exercise Type: Calisthenics/Gymnastic Strength/Balance Level: Intermediate Goal: Skill development & muscle retention/gain Warm-up 3.5-minute jog around the gym 60 sec – 120 sec of dynamic stretches: alternating lunges; side, front, side, repeat – holding a few seconds in each position Total time: approx. 5 minutes   Bosu ball pistol squats 3 sets: 6-10 reps This movement can be performed with one foot on the flat bottom of the bosu or on top, as shown in the video below. Single-leg deck squat w/ jump on a platform 3 sets: 4-6 reps Pisto squat to rear jump on a step 3 sets: 3-5 reps Performed like above but with both legs. (image coming soon) Glute and…

  • Bodybuilding,  Exercises,  Sylvia Petro,  Training

    My Biggest Leg Day Mistake

    From 2007-2013, my “heavy” leg day exercises were done with the Smith and leg press machines. I trained hard, lifted heavy, but over that six-year period, all I got were big, shapeless legs. This made me jealous of other women who had well-developed, shapely legs. Diet aside, my body fat percentage never reached above 16%, so my muscles were not washed out by fat. I put on muscle, just not in the way I hoped. This was especially frustrating because I was a personal trainer, and I believed I understood what was necessary to get my dream legs, and I thought I was doing those things. The root of my…