@zac_miller_strength prefers his circus dumbbells animal style. 121 pounds for 3 easy reps, but trust me there is nothing easy about this monstrous strongman implement. He just makes it look good. This is the most I've seen put up with it yet, but I'm sure a few of the boys prepping for AZ Beer Bullies will have something to say about it shortly...
TIP: Hipthrust with Resistance Band
Tijdens de hip thrust, concentreer je meer op mind-muscle connectie dan de hoeveelheid gewicht die je gebruikt . Voeg een band of elastiek toe om extra weerstand te bieden . Kin op de borst buikspieren aanspannen en bovenlichaam niet mee bewegen , laat je heupen het werk doen en span je billen goed aan ! @savannah_vb 💁🏻♂️#yourewelcome
💥Workout Routine Essentials💥
Is your weight lifting program designed to achieve the goals that you want? 🏋️💪
This graphic displays some foundational principles that should be included in any successful gym program regardless of the goal.
Though these are not strict rules and a well designed program always caters specifically to an individual's needs, goals, and training experience this graphic gives you the information you need to develop/change your own weekly program so you can be more successful in the weight room and achieve your fitness goals!
For the next few days I will be doing a post that provides more specific information regarding...
Stay tuned so you can fix your broken weekly exercise routine!
If you are tired of not making progress in the gym or achieving your fitness goals try applying these guidelines to your weekly routine! If you want to quit wasting your time and want to see true progress NOW, reach out to me via email or DM. I would love to help you out!
💥 Scapular Muscle Strengthening 💥
👉Share with someone who needs help with developing shoulder stability 💪
The scapulothoracic joint (shoulder blade on the rib cage) is one of the most versatile joints in the body. The shoulder blade is quite different from other areas of the body because it is almost completely suspended in muscle with very little boney articulations. Much different than say, the hip or the knee joint which have fairly prominent boney articulations.
Knowing this, it's easy to see that if certain muscles are neglected while others are overused or over trained how shoulder issues could eventually occur. 🤕
Here I have demonstrated just a few of the many exercises that help to focus on developing strength and coordination of the upper, mid, and lower fibers of the trapezius muscle. This muscle group is 🔑KEY🔑 in creating scapular stability and control with both day to day activities and during exercise.🏋️
These exercises also serve to be fantastic as a warm up for any type of overhead sport, prior to lifting weights, and even in developing better postural awareness!
More shoulder stability exercises to come!
Looking for help with:
📌Workout Program Design?
📌Navigating Exercise Around Injury or Pain?
Shoot me an email that is linked to my profile! 🤳📨
It's a little rainy today, it's got me thinking of all the good times riding bikes with friends.
This was back in 2011 before sponsors, before racing, really before anything that is cycling today, for me. Myself and @philsthrills used to just ride around Montreal, with no real agenda. No target wattage, no structure, we just rode.
@jf_lefebvre captured this beautifully. Part of me misses Montreal, and all its familiarity.. But theres so many new roads out there leading to new adventures!
Who's down to just go cruise!?
✳️ Muscle Spotlight #5 - Piriformis ✴️ Piriformis Stretch - Lay down on your back and raise up both of your knees in a sit up position, place one foot onto the other knee and apply forward pressure with your hand on the working knee, hold this for 15 seconds then raise up your planted foot off the floor for a deeper stretch, repeat on the opposite side. ✳️ Advanced Piriformis stretch - Pigeon Pose. Starting in a press up oostion, or even downward dog position to really mobilise into the stretch, drive one foot towards the opposite hand making sure the outside of that foot is rested on the floor. Slide your trail leg behind you as far as it will go. Hold this stretch for 30 seconds and repeat on the opposite side. ✴️ Piriformis Exercise - side leg raises, lay down on your side and raise your straight leg as high as you can whilst maintaining good posture, you should feel the stretch of the muscle at the highest point of this exercise, complete 10 repetitions on one raise and then roll over to repeat on the opposite side. ✳️ For anatomy and functions of the Piriformis see our previous post ✔️ #mbhealthandfitness#movebetter
HOLIDAY BALANCE: DON’T THROW AWAY ALL THESE MONTHS OF HARD WORK, YES LOOSEN UP A BIT AND ENJOY!! MAYBE YOU WONT BE 100% COMMITED TO THE GYM AND DIET, BUT STAY 50-60% COMMITED!! YOU WON’T REGRET IT IN JANUARY!!
Nutrition Check and Balance is a topic I like to cover now in holiday season. It’s a simple and effective method that allows you to eat what you want and keep your calories on check by making concessions elsewhere.
Think of it this way. If you are at Thanksgiving or a Christmas dinner and want to have a big meal or even just a dessert, you totally can. But if you want to indulge and stay in track with your goals (especially if it weight-loss or maintenance) then you need to moderate your calories through the rest of the day/meal somehow. The best way to do this, rather than turning your favorite dessert forever or stress out about a delicious family home made dinner (WHICH ISN’T REALISTIC). Is to pull back your calories somewhere else in your diet that day.
I’d recommend cutting out the stuff that you don’t personally care for like: - Maybe it’s that cookie you have with your coffee.
- Skip the dressing on that salad and just and a squeeze of lemon and some spices.
- Have the “light” or “zero” version of your favorite soda.
On holiday season following meal plans, counting macros, attending family gatherings, stay on track with your exercise routine might be overwhelming... Do your best to stay active... go for a 20-40mins light row, jog, bike.. If you don’t feel like meal prepping use these tips to keep yourself in check and find someone that does the prepping for you and stay as healthy as you can through the holidays...
Rack pull - volim da koristim ovu varijaciju deadlifta sa klijentima koji imaju smanjenu mobilnost u zglobovima, kako bi dobili sve beneficije deadlifta, prilagodjeno svojim mogucnostima. 💪🏽 #trainsmart
This is what it would look like to Coach “Air”. To coach no one, to not have a positive impact on anyone. To not help anyone take the necessary steps towards better performance, towards health, towards being a better version of themselves. This is what it would look like to not have an effect on our community, our state, our country , our world. This is what it would look like, just an empty room with stuff in it. You, the people, our people, our friends, our family, are what make this place special and we are nothing without you. To every human we have coached, to every person that has stepped through these doors, we are grateful, we appreciate you, and we are very thankful for you. We say it often, and it is my hope that you hear these words and they don’t fall on deaf ears. “We know you have a choice, THANK YOU for choosing US.