Your Fitness

Your practice zone for strength, power, elegance.

Making you StrongSeekFit

Exercises and training tips to help you develop strength, power, and elegance.

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Powerful exercises

Use our selected exercises to build the life foundation for strength and power.

Exclusive workouts

Targeting the core muscles, including the stabilizers and neutralizers with precision, our exclusive and highly effective strength and toning exercises are a perfect combination of strength, power, and elegance.

We want to give you the chance to experience the power of gTonnicks firsthand before you officially join the program. Now is the perfect time to discover its effectiveness and get prepared as you await the program’s start.

Doing It Right

gTonnicks is not something you do mindlessly or while thinking about your errands. On the contrary, your full focus, awareness, and mindfulness are required. Also, remember the IPCM? It’s part of it, too. So, here are a few tips:

  1. For best results, do 2 or 3 sets of 15, 10, & 5 reps or
    12, 10, & 8 reps.
  2. Always tuck and tighten your stomach right
    before and while executing gTonnicks moves.
  3. Start by standing upright / t all ( “athletic” or
    the “ballerina” posture) before performing the Standing
    gTonnicks Moves.
  4. Observe the IPCM principles by flexing possibly
    all your muscles (buttocks, abs, thighs, arms,
    etc.) and keeping them tight during the entire time
    you’re performing the exercise. ONLY the neck
    area shall be relaxed.
  5. Keep the fingers straight (pointed) and firmly
    together (knife grip) while holding the Body
    Balance Bar (BBB) or gBalance Bar off the ground.
  6. Move relatively slowly and/or steadily with control
    and precision when doing gTonnicks.
  7. Breathe constantly, deeply, and calmly inhaling
    through the nose.
  8. For best results, do 2 or 3 sets of 15, 10, & 5 reps or
    12, 10, & 8 reps.

Practice some fundamental gTonnicks moves:

Standing Heel Raises

Standing Heel Raises primarily target the calf muscles, specifically the gastrocnemius and soleus. These are the muscles located at the back of your lower leg.

Target Muscles:

  1. Gastrocnemius – This is the larger, more prominent muscle of the calves that creates the visible shape. It’s engaged during the standing phase of the exercise.
  2. Soleus – This is a deeper, underlying muscle beneath the gastrocnemius. It is heavily worked during the upward lift of the heel and supports stabilization.

Benefits of Standing Heel Raises:

Rehabilitation and Injury Prevention: Helps in rehabilitation post-injury and can prevent future injuries, particularly in runners and athletes who stress their lower legs.

Strengthens Calf Muscles: Builds endurance and power in the calves, which is essential for walking, running, jumping, and other athletic movements.

Improves Ankle Stability: By engaging the muscles surrounding the ankle joint, this exercise enhances stability and helps prevent injuries.

Increases Balance: It helps improve proprioception and balance, important for overall coordination.

Boosts Athletic Performance: Strong calves are essential for movements like sprinting, jumping, and changing directions quickly.

Enhances Aesthetic: For bodybuilders or those focusing on leg aesthetics, calf development is key to achieving well-rounded lower body definition.

Standing lateral leg raises

Standing lateral leg raises primarily target the muscles on the sides of your hips and thighs. Here’s a breakdown of the muscles involved and the benefits of this exercise:

Targeted Muscles:

  1. Gluteus Medius:
    • Located on the side of your buttocks, the gluteus medius is the primary muscle engaged during lateral leg raises. It helps with hip abduction (moving the leg away from the body).
  2. Gluteus Minimus:
    • This is a smaller muscle underneath the gluteus medius, also responsible for hip abduction and stability.
  3. Tensor Fasciae Latae (TFL):
    • Found on the outer thigh, the TFL assists in stabilizing the hip and pelvis and works in conjunction with the glutes to abduct the leg.
  4. Hip Flexors (Iliopsoas):
    • Though not the main focus, the hip flexors are activated to a lesser extent, especially during the raising phase.
  5. Core Muscles (Obliques and Abdominals):
    • To maintain balance during the movement, the core muscles engage to stabilize the torso.

Benefits:

  1. Hip Stability and Strength:
    • Strengthening the gluteus medius and minimus improves hip stability, which is essential for preventing injuries during activities like walking, running, and sports.
  2. Improved Balance:
    • This unilateral exercise challenges your balance, helping to enhance coordination and stability in everyday movements.
  3. Lower Body Toning:
    • Lateral leg raises help tone and shape the outer thighs, hips, and glutes, contributing to leaner-looking legs and hips.
  4. Injury Prevention:
    • By strengthening the glutes and stabilizing muscles around the hip joint, you reduce the risk of injuries such as iliotibial band syndrome, hip bursitis, and lower back pain.
  5. Increased Mobility:
    • Lateral leg raises promote hip mobility and flexibility, which is key to maintaining full range of motion in your lower body.

This exercise is great for building functional strength and stability while targeting often neglected lateral muscles of the hips.

Arabesque Leg Back Lifts

The Standing Leg Back Lifts, also known as a standing glute kickback, primarily targets the glutes (specifically the gluteus maximus) and hamstrings, while also engaging the core and lower back muscles to maintain balance. Here’s a breakdown of the target muscles and benefits:

Target Muscles:

  1. Gluteus Maximus: This is the primary muscle worked during the kickback movement. It helps shape and strengthen the buttocks.
  2. Hamstrings: These muscles are located on the back of the thigh and assist in the leg extension.
  3. Core (Abdominals and Obliques): These muscles stabilize your body during the movement, promoting balance and control.
  4. Lower Back (Erector Spinae): The lower back muscles are engaged to keep the upper body stable while the leg extends backward.
  5. Hip Flexors: These muscles work to control the range of motion as the leg moves back and returns.

Benefits:

  • Strengthens and tones the glutes: A major benefit of this exercise is its ability to tone and strengthen the buttocks.
  • Improves balance and stability: Since you’re standing on one leg, this exercise challenges your balance and engages stabilizing muscles in the core and lower body.
  • Enhances posture: Strengthening the glutes and lower back can improve your posture, helping to alleviate pressure on the spine and preventing lower back pain.
  • Increases hip mobility: This movement promotes better range of motion in the hips, which is important for overall flexibility.
  • Supports functional movements: The standing leg back kick mimics actions like walking, running, and climbing stairs, making it a functional exercise that can enhance your daily activities.

It’s a great addition to lower-body workouts or as part of a warm-up routine.

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