This is a video library for my clients and anyone in need of seeing weight training exercises in action. Most of these link to my Instagram page, @fitgalmindy, where I’ve collected them in the gym over time. Please use them at your own discretion. I ask two things of you if you use my videos and tips for training ideas:
1. Focus on form and activating the prime mover to make the weight move, not how much load you can move
2. Chase the process….do this with consistency over lots of time. Give it years, not just months!
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-Mindy | mindy@mindyirish.com
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LEGS
Abductions banded seated, compound set
Abductions standing with a weighted bar
Alternating Hip Hinge and Squat on the Cables*
Barbell Reverse Lunge for Glutes*
Barbell Walking Lunges for Glutes*
Back Extension, Hyperextension; Video #2
Back Extensions on the Glute/Ham Developer*
Calf Raises, Bodyweight with varied foot placement
Calf Raises, Standing Dumbbell
Deadlift, Barbell; Video #2; Video #3
Deadlift, Cable with shoulders-width stance
Deadlift, Cable with Sumo Stance
Deadlift, Dumbbell with Sumo Stance
Deadlift, Hex Bar* (Deadlift is shown after the back row)
Deadlift, 1-Leg Romanian (RDL)
Deadlift, Stiff-Leg, Sumo Stance
Deadlift Variations: American (ADL), Romanian (RDL), Straight-Leg, Stiff-Leg (also below)
Donkey Kicks, Banded; Cable with straight legs (Hamstring focus)
Duck Butt (first video); Also includes quadruped hip extension on the reverse hyper and a cable 1-leg RDL
Elevated hip thrusts: Glutes, Hamstrings
Elevated Hip Thrust and Reverse Hyperextensions*
Glute Cable Kickback Superset with Seated Abductions*
Glute Bridges: Bodyweight, Plate, Barbell
Glute/Ham Raise Machine, slow motion
Glute Ninja Kicks on the Cables
Glute Primers, Training Warm-Up*
Good Morning, Barbell: Glutes, Hamstrings; Video #2
Hamstring One-Leg Rollouts on the Stability Ball
Hamstring Quadruped (on all 4s) Dumbbell Extension
Hip Hinge practice, no load, form only
Hip Hinge practice, bands only; Video #2
Hip Hinge practice on the cables
Hip Hinge practice paired with a Plated Hip Thurst
Hip Hinge practice on a loaded T-bar
Hip Hinge practice on a weight bench
Hip Thursts, Barbell, Video #1; Video #2
Hip Thrusts, Elevated and Superset with Banded Abductions
Hip Thrusts, On the Leg Extension Machine
Hip Thrust Teaching Progression: Bodyweight, Plate, Barbell
Hip Thrusts, Elevated: Glutes, Hamstrings
Lunges, Walking; Dumbbell or Plates
Lunges, Bulgarian; Close stance to activate the quads
One-Leg Stretch (second part of the video): Glutes, Hamstrings; Video #2
Quadruped Hip Extensions on the Reverse Hyper Machine*
Quadruped Hip Extension with a Dumbbell
Reverse Hyperextensions on Machine (Glutes)*
Reverse Hyperextensions, incline bench and stability ball
Reverse Hyperextensions on Hyper machine
Reverse Hyperextensions on Glute/Ham Developer
Seated Abduction Machine for Glutes*
Stability Ball Hamstring Curls
Straight-Leg Dumbbell Deadlifts
Straight-Leg Plate Deadlifts on a stool for range of motion
Squat: Knee Squat; Video #2; Video #3
Squat: Machine Squat reverse standing, paired with alternating Hip Hinges
Squat: Zercher Squat; Video #2
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CHEST and ARMS
Bicep Cross-Body Dumbbell Curls*
Bicep Curls, Dumbbells; Sitting, Narrow stance, Wide base, 1-Leg demos
Bicep Curls using Dumbbells and balancing on 1 leg
Bicep Curls using Dumbbells in a V-sit*
Chest: Incline Bench Dumbbell Chest Press
Chest: 1-arm Dumbbell Chest Press on Stability Ball
Chest: Push-Up Variations: Knees lowered, Traditional, Feet elevated
Chest and Triceps: Seated Plate Dips
Tricep Bent Cable 2-Arm Kickbacks*
Tricep Dumbbell Skullcrushers, Overhead Extensions
Tricep Pressdown, Underhand and Neutral Grip
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BACK
Bent-Over Dumbbell Row; Video #2
Bent-Over Cable Motorcycle Row; Video #2
Bent-Over Cable Wide-Grip Row, elevated on a platform
Cable One-Arm Stretch Row, Video #1; Video #2; Video #3
Cable Seated Parallel Grip Row; Video #2
Cable Seated V-Bar Row
Cable Standing Row, Close Grip D-Bar
Dead Stop Back Row
Dumbbell Pullover*
Inverted Bodyweight Rows* Inverted Bodyweight Rows*
Inverted Back Row on the Stability Ball*
Kayak Row
Lat Pull-Down Prone (Face Down) on Incline Bench*
Lat Pulldown and Weighted Stretching*
Lat Pull-Down, Stretch and off the seat; Video #2
Lat Pull-Down, Narrow-Grip Floor Kneeling Video, #1; Video #2
Motorcycle Rows (2nd video shown)*
Protract and Retract for Back Exercises*
Pull-Ups, Video #1; Video #2; Video #3
Pull-Ups Parallel Grip (2 bars)
Pull-Ups: Wide grip, Neutral grip, Narrow grip
Rack Pulls* Video #2* Video #3*
Split-Rope Kneeling Lat Pulldown for middle back
Straight-Arm Cable Pulldown; Video #2
T-Bar Row with Anchored Barbell
Weight Training: Back Day Exercises*
Wide-Grip Floor Kneeling Lat Pull-Down, Video #1; Wide-Grip Floor Kneeling Lat Pull-Down, Video #2
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SHOULDERS
Bradford Shoulder Press for Front Delts*
Seated Cable High Rows for Rear Delts*
Incline Bench Dumbbell Giant Set: Front raises, Side laterals, Rear Delt Raises
Lateral Dumbbell Raise, Charles Poliquin Style
Landmine Barbell Shoulder Press*
Lateral DB T-Raise (Laterals to Converging to Front Raise overhead)*
Lateral DB T-Raise (with front raise!) and a how-to tutorial*
Lying Cable Upright Rows for Front Delts*
Overhead 1-arm Dumbbell Shoulder Press for Front Delt*
Overhead Dumbbell V Press for Shoulders*
Overhead Presses, Kneeling Dumbbell, 1-arm; Video #2
Rear Delt Cable High Row, Video #1; Video #2 Video #3
Rear Delt Cable Horizontal Lateral Extensions on the Stability Ball;
Rear Delt Cable Split-Rope Face Pulls
Rear Delt Cable Scarecrow Flys; Video #2
Rear Delt Incline Bench DB Fly
Rear Delt Pec Dec Machine, standing; Video #2
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WHOLE BODY, COMPOUND MOVES, & CARDIO
HIIT (High Intensity Interval Training) Uphill Sprints
HIIT with Jump Rope and Recovery KB Farmers Walks*
Medicine Ball Chops, Horizontal
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STRETCHING
Gymnastics Bodies and Yoga Flow for Mobility*
Mobility and Stretching Flow for Strength and Flexibility*
Hip Complex on the Stability Ball; Video #2
Power Stretching on Smith Machine*
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MOBILITY DRILLS
3 Mobility Drills I Do Daily!*
Jefferson Curls for Mobility, Flexibility and Strength*
Shoulder Dislocates, bar
Shoulder Dislocates, band
“Mind Pump Media’s” 12 Mobility Drills (What Mindy uses!)
Crab walk, Ape, Frog, Stiff-Leg Bear
Front Support with Shoulder Mobility; Back Support
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Training Tutorials
How to Hip Hinge in preparation to Deadlift
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POSING
NPC Bikini 12-Minute Posing Tutorial for 3 front poses, back pose, and transitions*
NPC Bikini Posing Routine for 2018*
Mindy Irish NPC Bikini at the 2017 Natural Northern USAs
Bikini Presentation for late 2017
Bikini Presentation for early 2017
Bikini Presentation with a posing client
Kentucky Muscle 2016, Masters Bikini 35+ Individual Posing Presentation
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Questions, Comments, Online Coaching, In-Person Personal Training, Posing: mindy@mindyirish.com
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