🍑LEANING LANDMINE SPLIT SQUATS & LUNGES!
🤯This is a great way to target the lateral hips and train a diagonal force vector in the often neglected frontal plane (side to side movements). It's also really easy on the knees and there are some cool transfers to sport. For example, visualize a defensive lineman 🏈 pass rushing on the outside at an angle with a high degree of body lean.
🍊I'm using the WAR HAMMER attachment from @purmotion_official
which can be placed onto any barbell in the landmine setup (barbell placed into any landmine post or a corner of a wall). Get 10% off of this attachment and everything site-wide with my coupon code:
📝And how cool😎is the leaning walking lunge? To do the leaning walking lunge option, you'll need a landmine post attached to a power rack or the RENEGADE STATION from @purmotion_official ➖➖➖➖
Netflix and splits 😜
Sitting like this everyday for 10-15 mins will increase your flexibility over time 💫
Don’t worry if you start with you legs in more of a ‘V’ position...your flexibility will increase with practice 😊
Brace your core to ensure your back is straight (putting your hands flat on the floor behind you helps keep you upright!) When the position becomes ‘comfortble’, move forward into the stretch & repeat.
Make sure you get up slowly 😉
Congratulations to @kasianegri this week for adding 17.5kg to her squat in a month.
Before training with me Kasia hadn’t used a squat rack. It’s a scary piece of equipment in the gym, and it can be quite intimidating stepping into it for the first time, let alone putting a 7 foot 20kg bar across your back. With an empty bar, she completed 5 reps. Naturally, her legs were feeling a bit wobbly afterwards.
A month later she completes 5 reps and reracks the bar. 37.5kg for 5 reps completed. Challenging, but feasible.
Kasia has more strength to come; this was by no means a 5 rep max. Week to week we are still able to add weight to her bar.
It’s a real sense of empowerment and enlightenment when you exceed expectations.
To prove to people their potential is very rewarding for myself and I enjoy that immensely.
🔹Seeing a lot more patients lately that are seeing huge benefits from blood flow restriction training. 🔹Working on some hamstring strength, knee stability, and active range of motion with blood flow restriction cuffs before he goes under the knife. 🔹BFR allows us to load tissue minimally while getting the full benefits of strength training without the high intensity loads. 🔹BFR also helps to prevent muscle atrophy from disuse. 🔹please note that you should consult a licensed medical professional before performing BFR training or these these exercises.
Well here’s my first genuine working high bars of this year’s bulk.
My femurs are stupidly long(like, stilts-proportions long) so getting deep when utilising a true high bar squat without compromising a straight bar path and spine neutrality, is near enough impossible for my biomechanics.
However saying this, just because I can get deeper on my low bar, doesn’t mean I’m not going to be using the high bar. As previously stated I’ll be using both to reap the different benefits they provide.
Here we were pushing a measly 70kg for 5x8, as it was my first time performing this programmed microcyle, so I didn’t know what I’d be able to move, without compromising on form/tempo. -
That’s fine though, probably ended up at an rpe of about 8 by set 5, which just means I have room for a decent overload next time. -
Jumped up to 2700kcal from 2350kcal. About 3 days into that, but gonna wait 2 weeks for my body to get used to the calorie difference, then I’ll see exactly where my weight is at and decide if this is Maintenance, still a deficit, or even a surplus. -
The metabolism is a pain in the arse. It’s not static. It will change. And it’s very difficult to be 100% aware of. -
Dats all. Have a vibey day 🙏❤️
Great post by@rehabscience. I cannot stress the importance of hamstring work. Especially in women, who have a significantly higher risk of tearing their ACLs compared to men for several reasons. One of those reasons is that women are quad dominant and have a greater ratio of quad to hamstring strength when compared to men. Protect your natural acl and/or your acl reconstruction by beefing up those hamstrings!!!!! #prehab#rehab#acl#aclrecovery#hamstrings#PT#Repost @rehabscience with @get_repost
💥HAMSTRINGS & THE ACL💥
The anterior cruciate ligament (ACL) is an extremely important ligament in terms of overall knee integrity and stability. Specifically, the ACL connects the femur (thigh bone) to the tibia (shin bone) and runs at an oblique angle from the posterior aspect of the femur to the anterior aspect of the tibia. Due to this arrangement, the ACL is responsible for preventing anterior translation of the tibia or posterior translation of the femur.
Now, many of us are aware of the importance of the quadriceps to knee health, but, often times, the hamstrings get neglected. The hamstrings run along the posterior (backside) of the thigh and insert onto the posterior surfaces of the tibia and fibula (shin bones). When contracting, the hamstrings work to bend the knee, but also pull the tibia posteriorly. In this way, the hamstrings can serve as a dynamic protector of the ACL by limiting excessive anterior displacement of the tibia and strain on the ligament.
If you are looking to reduce your risk of ACL injury or recovering from an ACL reconstruction, don't forget to include hamstring work in your strength training program as this group has an instrumental role in protecting the ACL.