Mindy Irish Fitness

NASM Personal Trainer | Fitness Coach | Posing Coach | NPC Contest Prep Coach | Online Bikini Competition Coach | Online Figure Competition Coach | Macros Coach | Online Fitness Coach | Indianapolis Indiana |


-BS in Education
-NASM Certified Personal Trainer
-General Fitness & Bikini Coach

I help women reset their lifestyle
& make progress on their wellness goals!

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Mindy Irish Fitness Exercise Video Library

November 17, 2016 By Mindy Leave a Comment

 

exercise-video-library

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!

—–

-Mindy    |   mindy@mindyirish.com

—–

LEGS

Abductions banded seated, compound set

Abductions seated machine

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*

Banded Lateral Extensionsimg_5667

Cable Pull-Thru;  Video #2

Cable Sumo Deadlift*

Calf Raises, Bodyweight with varied foot placement

Calf Raises, Standing Dumbbell

Calf Raises, Smith Loaded

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)

Deadlift Jefferson Curl

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 Bridge, 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

Hex Bar Straight Leg DeadLift

Hip Hinge for the Deadlift*

Hip Hinge practice, no load, form onlyimg_5718

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

Hip Thursts, Barbell, Video #1; Video #2

Hip Thrusts, Elevated and Superset with Banded Abductions

Hip Thrusts, Frog Pumps

Hip Thrusts, On the Leg Extension Machine

Hip Thrust Teaching Progression: Bodyweight, Plate, Barbell

Hip Thrusts, Elevated: Glutes, Hamstrings

Hip Thrusts, Elevated, 1-leg

Jefferson Curls

Kettlebell Swings

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

Prone Incline Bench Frogger

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 the Back Extension Machine

Reverse Hyperextensions on Glute/Ham Developer

Seated Abduction Machine for Glutes*

img_5708

Stability Ball Hamstring Curls

Standing Glute Abductions*

Straight-Leg Dumbbell Deadlifts

Straight-Leg Plate Deadlifts on a stool for range of motion

Squat: Bodyweight 

Squat: Front Barbell

Squat: Knee Squat; Video #2; Video #3

Squat: Machine Squat reverse standing, paired with alternating Hip Hinges

Squat: Sissy Squat; Video #2

Squat: Skater

Squat: Zercher Squat; Video #2

—–

CHEST and ARMS

Balance Dumbbell Bicep Curls

Bicep Cross-Body Dumbbell Curls*

img_5679

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*

Bicep Cable Curls 

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

—–

BACK

Back Day, Train the Angles*

Bent-Over Dumbbell Row; Video #2

Bent-Over Cable Motorcycle Row; Video #2

Bent-Over Cable Motorcycle “Stretch” Row

Bent-Over Cable Wide-Grip Row, elevated on a platform

Cable One-Arm Stretch Row, Video #1;  Video #2;   Video #3

Cable Seated Close-Grip Rowimg_5654

Cable Parallel Grip

Cable V-Bar Close Grip

Dumbbell Pullover*

Inverted Bodyweight Rows on Smith Machine*

Inverted Back Row on the Stability Ball*

Lat Pull-Down Prone (Face Down) on Incline Bench*

Lat Pull-Down, Banded

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

Meadows 1-arm row*

Motorcycle Rows (2nd video shown)*

One-Arm Bent-Over Cable Row

Overhead DB row

Protract and Retract for Back Exercises*

Pull-Ups, Video #1;   Video #2;  Video #3

Pull-Ups Parallel Grip (2 bars)

Pull-Ups using V-handle

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

T-Bar Row Machine

Underhand Lat Pull-Down

Weight Training: Back Day Exercises*

Wide-Grip Lat Pull-Downs

Wide-Grip Floor Kneeling Lat Pull-Down, Video #1;   Wide-Grip Floor Kneeling Lat Pull-Down, Video #2

—–

SHOULDERS

Bradford Shoulder Press for Front Delts*

Band and Cable Lateral Raises

Cable Lateral Raises

Seated Cable High Rows for Rear Delts*

img_5745

Incline Bench Dumbbell Giant Set: Front raises, Side laterals, Rear Delt Raises

Lateral Dumbbell Raise

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 Dumbbell Fly*

Rear Delt Cable High Row, Video #1;     Video #2      Video #3

Rear Delt Cable Horizontal Lateral Extensions on the Stability Ball;

Video #2

Rear Delt Cable Split-Rope Face Pulls

Rear Delt Cable Scarecrow Flys;   Video #2  Video #3*

Rear Delt Incline Bench DB Fly

Rear Delt Pec Dec Machine, standing;  Video #2

Upright Row, Front Delts

—–

WHOLE BODY, COMPOUND MOVES, & CARDIO

Bodyweight Exercises*

Clean and Snatch, Dumbbell

HIIT (High Intensity Interval Training) Uphill Sprints

HIIT with Jump Rope and Recovery KB Farmers Walks*

Medicine Ball Chops, ABCsimg_5622

Medicine Ball Chops, Horizontal

Medicine Ball Chops, Vertical

Prowler Pulls*

Tabata Step Work

 

——

STRETCHING

Gymnastics Bodies and Yoga Flow for Mobility*

Mobility and Stretching Flow for Strength and Flexibility*

Hip Complex Postworkout

Hip Complex on the Stability Ball; Video #2

Posterior Chain

Power Stretching on Smith Machine* 

Upper Body, Back Leg Raised

Whole Body Postworkout

—–

MOBILITY DRILLS

3 Mobility Drills I Do Daily!*

Jefferson Curls for Mobility, Flexibility and Strength*

Mobility and Stretching Flow*

Shoulder Dislocates, bar

Shoulder Dislocates, band

Lying Shoulder Circles

“Mind Pump Media’s” 12 Mobility Drills (What Mindy uses!)

Crab walk, Ape, Frog, Stiff-Leg Bear

Front Support with Shoulder Mobility; Back Support

Inchworm; video #2

Lizard

—–

Training Tutorials

How to Hip Hinge in preparation to Deadlift

How to Step Heel to Toe*

—–

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

Posing Trio

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

Bikini Presentation

Bikini Presentation

Bikini Presentation

 

—–

Questions, Comments, Online Coaching, In-Person Personal Training, Posing: mindy@mindyirish.com

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