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Sophie Heron

@sophfit__

16.1K

followers

231

following

APA Physio & Personal Trainer
📍Bondi @vrtusbondi
@_sophieheron_

POSTS STORIES REELS TAGGED

We’ve hit flow state

#pilates #matpilates #hot #fitnes #bali by @soph__fit____

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5 months ago

Cut the BS and do your Copenhagens

#coppenhagen #core #innerthigh #plank #abs by @soph__fit____

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2 months ago

These moves are primal

I love movements that are about slowing things down, connecting your breath to movement and getting the deeper core + shoulder stabilisers working together

Think: pelvic floor, transverse abdominis, obliques, rectus abdominis, rib cage positioning + scapular control

A few cues to get more out of every movement:

• Let each movement follow your breath
• Gently draw your hip bones towards each other + lift through your pelvic floor
• Press your palm or forearm firmly into the floor to engage serratus anterior and create better shoulder blade positioning
• Keep your ribs stacked rather than letting them flare as you fatigue

THE FLOW
30 sec work : 5 sec transition
1 min rest between rounds
2-3 rounds by @soph__fit____

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2 months ago

hello new @musclenation

Havnt shared a glute day in a while ENJOY

At least 2 min rest between sets for squats and hip thrusts.
1 min rest between sets for glute extensions and cable work

sumo squat 3x8-10 1 sec pause
hip thrust 3x12 + 10 pulses to finish
ghd extension 3x10 weighted + bodyweight drop set 5-10reps
cable hip abduction 3x15-20
cable crunch 3x15 superset hanging knee raise 3x15

#glute #gym #bootyworkout #split #abs by @soph__fit____

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6

18 hours ago

That’s all

1. Don’t drink alcohol or very rarely
2. Counted macros once in life
3. Working toward months and years, not weeks
4. Eat to fuel, not eating healthy
5. Win the morning everyday
6. Walk, a lot
7. Protect sleep
8. Strength train at least 3x/wk
9. Same food on repeat
10. Protein, reduce the processed stuff

#motivation #fitness #trending #health #strength by @soph__fit____

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7 days ago

building these abs one pancake plate at a time

Blueberry Cottage Cheese Pancakes | P 43g F 22g C 94g
- 200g cottage cheese
- 2 whole eggs
- 1 tsp vanilla essence
- 1/2 tsp baking powder
- 75g plain flour
- 100g frozen blueberries
- 5g ghee
- 1 tbls maple syrup
- cinnamon by @soph__fit____

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8 days ago

Soft. Supportive. Everyday wearables @musclenation

Wearing size medium in both tops and bottoms by @soph__fit____

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14 days ago

Build the strength. Maintain the mobility. Then use Pilates as the extra layer for control, stability and movement quality

You don’t need to choose one they all have their place | variety in your training is good 🤍

#strength #pilates #mobility #core #women by @soph__fit____

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a month ago

Wearing new @csb 🩶

4 rounds | 45sec each exercise

#core #abs #pilates #corset #activewear by @soph__fit____

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a month ago

Cut the BS and do your Copenhagens

#coppenhagen #core #innerthigh #plank #abs by @soph__fit____

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2 months ago

Anytime, anywhere because summer is coming

45’ on : 5’ transition for 3 rounds

#abs #pilates #core #summer #waist by @soph__fit____

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2 months ago

Dumbbell only legs ✈️ edition

No full gym, I’ll always come back to the basics.

Because I had lighter weight options, I pushed the reps higher than I normally would.

Full transparency when I’m training at home I lift heavy 3–4x/week and generally keep these compound movements around the 8–12 rep range. I like long lean muscles so I train hard and fuel for them✨

But sometimes it’s fun to switch up the programming style, work with what you’ve got and just move. I know I’m mentally so much happier when I’m doing something while I’m away 🤍

Warm-up
20 x bodyweight overhead reach squats
20 x narrow heel-elevated squats
20 x single-leg hip thrusts
10/side x DNS stars

Workout — 3 rounds
1. Sumo deadlift x15
2. Bulgarian split squat x12/12
3. Single-leg RDL x12/side
4. Hip thrust — full range into pulses x15-20

Finished with my most recent pinned weighted ab finisher 🔥

Save this one for your next hotel gym limited-equipment leg day

#leanlegs #fitness #athomeworkout #lowerbody #workout by @soph__fit____

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2 months ago