Defining

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  1. ^^^^ @Sloth the Enduring just suggested what I was going to. If you want more variety for glute work, here's a great starting point: https://bretcontreras.com/mens-health-glute-project-top-ten-glute-building-exercises/ If goblet squats are still causing pain (though they are GREAT at reinforcing good posture), you can try split squats or step ups. RKC planks & diaphragmatic breathing are also handy when learning to correct posture and activate the right muscles again. If you already have bad posture, I'd highly recommend matching your volume for any pushing (ie. bench press & push press) with an equal (or greater!) amount of pulling. The corresponding movements would likely be inverted rows & pull-ups. Additionally, you may benefit more from a half-kneeling landmine press vs a more traditional military press. That's 100% my personal bias, due to plenty of experimentation with my own shitty posture (I'm not a trainer or fitness professional of any kind). Be safe, and have fun!
  2. Defining

    Pyramids - suggested increments?

    She should also be able to help give you some guidance in terms of weights. Honestly, I'd just figure out your max weight for each rep count, and then use 85-95% of that, assuming short break periods. Spend a day on each lift, and just play around until you get a feel for how much you need for each set to feel it - it may not be a linear progression in weights, and that's ok! No reason not to do heavy work for pulls. Most people don't, but that's generally because most lifters don't prioritise pull/posterior work in the first place - no reason why you can't though, it's not like it's more dangerous or less effective than doing the same with traditional powerlifting movements. I'm not a big fan of pyramid training in general, but you should follow your trainers' guidelines if she's led you in progress thus far!
  3. Defining

    Stair workout alternatives?

    Failing just using public stairs (which are usually pretty easy to find), you can use a mini stepper machine. Or you can just do a whole bunch of step ups if you like, with a milk crate or whatever other sturdy stool/step you can find. Or you could simply walk briskly for the same amount of time that you were climbing stairs. Or use an elliptical or treadmill if that's more accessible. Or you could take up hiking on a regular basis. Or you could try cycling. Really, honestly any kind of regular activity should see your fitness improve! If you're looking specifically for 'stomach definition', well....stairs really don't do much for core work, unless you don't brace your core while walking/moving about normally, and the stairs forced you into a better posture. Apart from that, any definition you may be seeing is likely from a slight amount of fat loss - at which point your best choice to see that effect is to eat enough protein, program in some resistance training, do a range of high intensity or low intensity cardio work, get enough quality sleep, and eat marginally below your caloric maintenance.