Rolfing Therapy

Client review- meet Beverley

Below is a five-star review from the Rolfing-Fitsmile-London facebook’s page.

 

Rolfing is a technique of deep tissue manipulation which releases tension and realigns the body to improve functioning and wellbeing.
Rolfing & Personal Training in London Jaro Wojciechowski

“I’ve been having PT sessions with Jaro for the past few months.

I work hard and really enjoy the sessions. I feel stronger and more confident using free weights.

I wanted to work on my bottom, and for sure it’s made a real difference.

I really recommend Jaro. He’s great to train with!”

My client Beverley came to me a few months ago as part of her weight loss journey keen to increase her upper body strength, as well as tone her legs and glutes. Over the past weeks, the focus of the sessions has been on increasing weight training confidence with a variety of exercises including squats, deadlifts, step-ups, Bulgarian squats, bench press, bicep curls as well as some other isometric exercises and stretches. Squats were incorporated as the main lower body exercise using the German Volume Training method (GVT) of 10 sets with 10 reps for each. For the rest of the exercises, a lower number of sets were used with between 6 and 15 reps each. Each training session has had a lower/body ratio of 2:1. Below are some video clips as well as a plan of a typical personal training session:

Workout:

Warm up:
1) Hips, shoulders mobility stretches and coordination drills, the muscle activation stimulation points and Rolfing SI fascial release manipulations for freeing up the joints and structural balance.
2) Squats – 10reps/20kg
3) Steps up -20reps
4) Squats – 10reps/30kg
5) Bench press – 10reps/20kg
—-
Main workout:
1) Box-Squats 10reps/40kg
Steps up – 20reps
Bench press – 6reps/30kg
2) Box-Squats 10reps/40kg
Steps up – 20reps
Bench press – 6reps/30kg
3) Box-Squats 10reps/40kg
Steps up – 20reps
Bench press – 6reps/30kg
—
4) Box-Squats 10reps/40kg
Hip trusts 3sets/30s
Bench press – 6reps/30kg
5) Box-Squats 10reps/40kg
Hip trusts 3sets/30s
Incline bench press 10reps/20kg (Olympic bar)
6) Box-Squats 10reps/40kg
Hip trusts 3sets/30s
Incline bench press 10reps/20kg (Olympic bar)
—
7) Box-Squats 10reps/40kg
Adductors squeeze 3sets/30s
Incline bench press 10reps/20kg (Olympic bar)
8) Box-Squats 10reps/40kg
Adductor squeeze 3sets/30s
Incline bench press 10reps/20kg  (Olympic bar)
—
9) Box-Squats 10reps/40kg
Side leg lift 2sets/30s
Preacher bench (biceps curls) – 10reps/ a-z bar +7.5kg
10) Box-Squats 10reps/40kg
Side leg lift 3sets/30s
Preacher bench (biceps curls) – 10reps/ a-z bar + 7.5kg
—-
Stretching & Bodywork:
The hamstring, gluts, calf stretch and Rolfing fascial manipulation techniques to aline body’s posture after exercises.

 

Here are some videos of our workouts:

Squats

Step Ups

Straight Leg Deadlift

Bench press

Smith Machine Incline Bench Press

Preacher curl bench biceps curls

 

For some more information about Personal Training and Rolfing please visit: https://www.rolfing-fitsmile-london.co.uk/rolfing-in-london/and Facebook page https://www.facebook.com/rolfingfitsmilelondon/