💪🏼 Badass PUSH-PULL Finisher! 🔥
This superset is the perfect way to conclude a tough, good ole-fashion Push-Pull workout! Almost completely opposite movements gives a great mix of stretch AND squeeze to each side of the upper body!
➡️High-to-Low Cable Fly: get a great stretch and really focus on the chest muscle fibers to make each rep EFFECTIVE!
➡️Rear-Delt Band Pull-Aparts: find the proper range of motion to emphasize and really pump some blood into the muscle!
3x 15-21 each! Get after it 🤙🏼
Overhead Shoulder Rehab
Pain with overhead motions can be challenging to deal with, particularly with overhead athletes or people who weight lift. The goal early on is to restore the shoulders ability to perform overhead range of motion with no pain. If tolerated, I’ll also try some light strengthening and closed chain exercises to gradually introduce loading. As the motion improves gradually loading in varying ranges is key.
Here is a mid to late stage overhead exercise that focuses on end range control.
1️⃣ Banded resisted dowel flexion - we’re focused on staying at end range and moving the dowel slowly. The band places more demand on her shoulder and I’ll do this in both directions.
🙌🏼Tag someone who could use these exercises!
👍 Like and save if you found it helpful!
🤷🏼♂️ Post questions or comments below!👇
Why is calisthenics better than weight training?
Weights: build body mass
Calisthenics: builds strength and flexibility
The main advantage here is YOU can hold YOUR body weight!
You’re doing pullups and pushups which is lifting
But there is more… These exercises require minimal equipment!
You can do them anywhere!
They increase balance, agility and coordination as well as strength.
If you’d like to give calisthenics a try,
We have a free work out on our website
Link in bio!
Comment below your favorite workout
4 hours ago
🏋️♀️ EXERCISE OF THE DAY - DEADLIFT
Deadlifts are one of the top exercises if you want to pack on some size, in terms of adding quality mass it’s one move you can’t afford not to do.
I like to start with the bar elevated off the floor but still below the knee.
Inhale as you pull to increase torso stability
Keep the bar close to the body -
Make the pull explosive and smoothly ascend through the motion
Once the bar is over the knee maintain a straight back
Breath out as you reach the top of the lift
Stand up straight at the top of the lift with your shoulders back and your chest out
5 sets - 10-12 reps - 90 second rest between sets
Looking to kick start your 2020? Limited opens for new clients from 6th January - DM/Email all online coaching enquiries and Dubai based PT
🔥Alternating offset split squats⤵️#theextra10 •
🥅The goal is to maintain the same posture regardless of which side the weight is on. This exercise yields many benefits for all athletes •
🦵Improved single leg strength •
🧠Improved neuromuscular coordination •
💯Improved core strength •
✅When kettlebell is in right hand the active muscles include: abductors, left oblique, quads, hamstrings •
✅When kettlebell is in left hand the active muscles include: adductors, right oblique, quads, hamstrings •
🔹Landmine Lunge-RDL Complex🔹
Here’s a solid lower body movement targeting the posterior chain muscles. We are performing this out of the landmine position, which provides a bit more stability 🆚 kettlebells or dumbbells.
While holding the barbell with one hand, perform the following:
▶️ Reverse lunge ▶️ single leg RDL
✅ String the movements together.
✅ Complete 10 reps then switch sides.
Give this a try or save for a future workout.
🏷 Tag a friend who needs to try this movement!
Is the best way to practice a Snatch balance to pick it up off the floor or to do it from a rack? Also, if my anterior delt is fatigued/sore, am I holding the weight with the wrong muscles at the top?
I feel like every time I begin to understand one thing I have a million more questions and that's what makes learning weightlifting so fun.
P.S. That annoying thing going back and forth on the screen is my dog's hair stuck on my camera lens. 😁
14 hours ago
20 MINUTE FULL BODY HIIT💗
I combined 2 exercises into one to keep this workout quick yet effective. Perfect workout for Fat Loss! 😏
Sometimes 20 minutes is all you have, try this killer workout the next time you’re limited on time!
15 Reps Each Exercise AMRAP in 20 Min 💪🏽
2 weeks ago
Two exercises and it will be very demanding if you focus on the core engagement (on my case closing my ribs) and breathing like I was trying to do! It makes much harder.
Second one was inspired by @coach_richthaw (who BTW has a very informative profile if you take a look)... 👀😉 Happy Sunday everyone! .
I’m wearing @underarmourca#projectrock outfit and #UAhovr 👟
Ignore the messy house and let’s talk about the #exerciseoftheday - dumbbell swings!
This move is great for building strength in your posterior chain (your entire back body). A few tips on doing it properly: keep your back straight - like there’s a line from the top of your head, out your tailbone; do a soft bend in the knee, not a squat; don’t rely on momentum to drive you up - the force should start in your heels and extend up your hamstrings and glutes; work to keep your arm at chest height; and engage your abs the entire time.
If you’re just starting out with this move, work on proper form with bodyweight only, then move on to two-handed dumbbell swings and progress to a kettlebell and then one-handed swings. Don’t hesitate to DM me with questions! 💜
Congrats on finishing the semester Dukes! Now it's time to relax. Here's a combination of stretches and breathing called 'myofascial stretching' which is a great way to create space and balance in the body. Try it at home today!
1️⃣ Breathing Technique: Inhale deeply for 4 seconds, hold, and exhale for 8 seconds. Repeat as you are stretching.
2️⃣ Sit cross-legged on the floor, raise arms overhead and firmly press hands together. Reach up while pressing knees down toward the floor. Hold for 40 seconds or 3 breaths.
3️⃣ Internally rotate one hip and externally rotate the other so that both legs make a 90 degree angle. Press knees into the floor and reach across your body. Hold for 40 seconds or 3 breaths.
4️⃣ Lay flat on back with legs straight up on the wall. Point toes inward and stretch legs towards the ceiling. Reach both arms overhead and stretch towards the opposite wall. Hold for 40 seconds or 3 breaths.
We hope you have a wonderful break Dukes, don't forget to take time to breathe! 🧘♀️🧘♂️
BYE BYE BAT WINGS
📌SAVE FOR LATER. Tag a friend
If you want to get rid of those pesky bat wings then this will get you started. Just so you know, I know always gotta bring you down for a bit. No exercise will ever get rid of the bat wings without giving attention to your diet
You got to be in a calorie deficit to burn fat. Sorry guys but it’s for real. The exercise part will help a lot, but if you are not giving attention to your diet then it’s going to take a long time to achieve the goals you want
THE WORKOUT: pick 3-4 exercises from the graphic. Do 15-20 reps of each one. Do 5 total rounds. There are lots of exercises out there to help with this, so find the ones that work best for you. Use this as a guide to help you
🙋🏻♀️🙋🏻♂️WHO’S IN FOR THIS ONE? Let me know by leaving a comment .
Let's get back to the heart of functional training today. 🎯
💡 I’m not sure if there’s a formal definition of “functional training” or “functional fitness,” but I think it comes down to this:
Training in a way that improves your everyday life, often by making it easier, more enjoyable, and with less pain.
💡 Over time, so many painfully accurate memes about functional training have circulated around, and I can’t help but laugh! 😂🤦🏻♂️
This style of fitness has largely turned into a series of goofy, gram-able moves that are hardly functional at all.
In an attempt to make functional training more exciting, interesting, and popular, we have completely overcompensated by standing on exercise balls, worshipping the term “activation,” and demonizing traditional heavy lifting.
💡 Instead of all that mess, let’s start at the beginning.
💡 Let’s start with what I believe is the most functional exercise of all:
Sitting and standing without assistance from your hands.
💡 There’s a clinical version of this challenge, called the “Sit-Down-Stand-Up Test for Longevity.”
(It actually doesn’t allow the use of hands or knees, which requires a crossed-leg approach. I’ll link the 2012 study in my story if you want to read about it!)
As the name suggests, this test can be a powerful indicator of longevity and quality of life.
That sounds functional to me!
💡 Anyway, this is a tool that I use for many of my clients, especially those who are working on significant fat loss (>100 lbs).
💡 You can try it too - here are two quick challenges!
1️⃣ Try sitting on the floor without using your hands. If successful, try standing back up without using your hands.
2️⃣ Throughout your day, take notice of how often you use your hands to get up and down off the floor, in and out of chairs, or clinging on to the railing on the stairs.
You might be surprised at how often you subconsciously self-assist in these ways - and how challenging it is to use no assistance!
📲 Take a video of yourself trying this out, and tag me in your post so I can see how you do!
Let's keep fitness fun and functional! 🎯
🎵 "JESUS IS KING" Kanye West
4 hours ago
Abstract art by Harv.
To start for the last time go to cruxfit.com
Buen trabajo de piernas, abductor y glúteos!#[email protected]_flament#ExerciseOfTheDay#motivación#fitness#workout#gym#health#fit#fitnessmotivation#healthy#instagood#instagram#motivation#gymlife#fitnessaddict#training#fitnessmodel#trainingday#muscle#strong#exercise#body#instafit#workout#workoutday
Shoulder Instability Rehab
Shoulder instability can be challenging to address due to the high degree of freedom in the shoulder. People can suffer from instability due to being hypermobile or from a traumatic injury such as a being hit or falling. Regardless of the mechanism, progressive strengthening is a must in rehab.
I always like to incorporate a variety of exercises to make things challenging for the shoulder. In the early phases, it’s an important to gradually expose the shoulder to different loads and keep things pain free. In the later phases, we want to increase the loads and demands on the shoulder. Certain positions may be more fearful for the patient and building up to those positions is important.
1️⃣ Wall CARS - this exercise is much harder for shoulder instability patients particularly at the 1-2 o clock range. This should be done carefully as the shoulder is more susceptible at that position. I cue them to have moderate pressure into the wall throughout the entire motion.
2️⃣ Bottoms up KB hold - iso hold to challenge shoulder stability as she has to keep the kettlebell flat.
3️⃣ Bottoms up KB overhead hold - same as above except in a overhead position.
🙌🏼 Tag someone who would like these exercises!
👍 Like and save if you found it helpful!
🤷🏼♂️ Post questions or comments below!👇
3 weeks ago
Raise your hand if you agree.... lower body workouts are the JAMMMM! 🙋🏼♀️🙋🏼♀️ Lower body forever and eva. This one is a variation of one I did in real time on my insta stories last week where I was feelinnnn it (in a good way) for a few days after🔥
Tag a friend(s) who’s down for the challenge and hold each other accountable to get it done before the end of the week💪🏼 Unless you are coming to HIIT + SHINE east coast. Then maybe save for next week 😂
Video 5 on the carousel - watch all the way through. I had a lot of DMs about which way is the right way to execute because I did both.
Honestly - BOTH WORK. But each way, whether you are doing opposition or same side (holding DB) will feel a bit different in what muscle is doing the work! It also depends on comfort level. I prefer opposition but if I’m really trying to hit glute med - I’ll do same side!
Test it out. See what’s most comfortable and stick to that as you increase weight. Then, try the other way - lighten your load to get comfortable FIRST, and work your way up.
Protocol: LISTEN UP! 🔊 It’s supersets and rep count so slightly different from my normal timed rounds protocol.
1️⃣12 DB lunge pulse knee drive (each leg)
2️⃣20 Squat to alt step back lunge (right lunge is 1 rep, left lunge is 2 reps)
3️⃣16 DB low alternating side lunge (right side is 1 rep left side is 2 reps)
4️⃣20 Wall sit DB overhead press
5️⃣8 Split stance DL (each leg)
6️⃣10 DB plyo to switch lunge jump
Modifier for 6 - just do regular switch lunge jump, weighted switch lunge jump, or weighted walking lunges.
Questions? Let me know, I'm happy to help!
Otherwise, TIME TO PACKKK! DC/NYC countdown is onnnnn 🎉🎉🥶🥶 I’m gonna freeze my ass off.
Artist cred 🎶 @twofriendsmusic
She had a brain surgery and lost her balance. He had a stroke and couldn’t walk for 6 weeks. Dawn and Preston are an honor to train. They always push themselves with a smile on their faces. They’re truly an inspiration for me and I really had to share because this is why I do what I do. What they’ve accomplished so far is beyond what their doctors and physical therapists said they could. I feel blessed to cross paths with such lovable people and to receive the opportunity to help them better their lives. Preston asked me if I could teach him to run again, and he did. He asked me if I could teach him to lift himself up from the ground if he ever fell and nobody was close to help him and he did. We take for granted how fortunate we are to perform basic movements everyday. We complain about not having energy to exercise and say “we can’t”. Maybe I’ve helped them and they’ve thanked me for it, but honestly, I owe them just as much thanks for providing this motivation for life. 🙏🏼
3 hours ago
Squats = one of the best workouts to target the whole leg 🦵 .
Stay controlled, slow down, short pause and the bottom and drive up. Remember to breath in when lowering and breath out when exploding up. .
Don’t forget to keep a neutral spine ! .
Like, and follow - @yourprime_fitness
QUICK PUMP WORKOUT!!
I HIT THE GYM THIS MORNING AND DIDNT HAVE A LOT OF TIME.
SO I GOT IN A REAL GOOD & QUICK UPPERBODY PUMP
IF YOU NEED A QUICK UPPERBODY WORKOUT TRY THIS ONE OUT
QUICK UPPERBODY PUMP:
- DB Lateral Raise x 15 reps
- DB Reverse Fly x 15 reps
- Push-ups x 15 reps
- Tricep Pushdowns x 15 reps
Repeat for 5 rounds
- Cable Low Row x 15 reps
- Bicep Curls x 15 reps
- Overhead Sit-ups
Repeat for 5 rounds
THIS WAS A GREAT ONE!
TRY IT OUT!
LETS GET THIS WORK! 💪🏾
#ExerciseOfTheDay: Pop Squat!
Learn how to perfect your form here: http://onself.co/4sRvRlS Good luck to your lower body!pic.twitter.com/soutaN2eLk