#repost from @buffyourbody
Seriously, this is probably the number one thing I've been trying to teach myself. Between a dog, 8 birds, a significant other, and an 40 hour work week, what else do you have time and energy for? You still gotta put in 45 minutes of strength training, go for that run. This stretches beyond physical fitness! Learning a musical instrument? Discipline. Put in bad or no practice? Get bad or no results. Cook your dinner instead of eating out. Study instead of Netflix.
Motivation is wonderful, I can't deny that. It can have some amazing effects. Going to a new gym, attending a convention full of like-minded individuals, starting a new fitness regiment. great!.... for a week. Maybe two. Same goes for dieting and sleep schedules.
Once that fades, you have to have discipline. Don't have self-discipline? Work with someone else to develop the habits. Eventually you need to figure out how to rely on yourself for happiness and progressing yourself. Once you do that, the possibilities for what you can do and how you can help others is unbelievable.
Hanging shoulder CARs. 🏎
1. The movement originates at the scapula, so that is where you are moving from, and not your arms. I do a quick demonstration at the end.
2. How many rotations you do in either direction will depend on what is prescribed for your individual program.
I hope all is going as well as it can in your life. 🙌🏾 #chadisrad#coach#athlete ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
HUMPDAY MOTIVATION 🔥
It’s midweek. And getting a workout in may seem like a tough ask. Here are some tips to improve your energy levels to kill that workout.
1️⃣ Have a nutritious diet and stay hydrated. Your diet fuels you, and a healthy and nutritious diet can do wonders to your energy level. 🍳🥦
2️⃣ Have some caffeine for your pre-workout to give you that extra energy boost you need. ☕️
3️⃣ Sleep for at least 7 hours every night! This will allow you to perform at your best. 😴
Now, get to the gym and smash that workout! 💪🏻
Wasn’t able to go to work today; so i collated this instead 😅 | Weekends are skill day, trying to incorporate a new skill HIGH PULL UPS. Top video; no resistance, one rep and not high enough. Bottom vid; used a resistance band to rep it out.
HIT THOSE AAAANNNNNGGGGGGLLLLEEESSSSS!! @champagnepapi voice lol
Physique sculpting is all about angles. Now, while there is no such thing as “lower abs”, you can target this area more and make it stronger by executing exercises where your legs are being raises towards your hips and piling your navel towards your spine. My favorite exercise to accomplish this?
***💪🏾🏋🏾♂️💪🏾HANGING LEG RAISES💪🏾🏋🏾♂️💪🏾***
However, hanging leg raises are a TOUGH move, especially to do for reps with swinging back and forth like a monkey lol. Here’s some regressions and progressions to work your way up to hanging leg raises with your toes to the bar:
✅Dead hang. Practice hanging without swinging for as long as you can, keeping your core braced and contracted___
✅Single leg knee raises. Alternate raising one knee to your chest at a time___
✅Hanging knee raises to hip. Aim to reach hip height every rep___
✅Hanging knee raises to chest. Drive knees up as far as possible, actively trying to knee yourself in the chest___
✅Hanging leg raises to hip. Try to keep your legs as straight as possible and raise your legs to hip height every rep without overly swinging___
✅Hanging leg raises to chest. Same move, raising them higher each rep___
✅Hanging leg raises toes to bar. Self-explanatory___
Start where you are, and work your way up! Start with high reps, and the higher in difficulty you get, decrease the reps. Happy ab sculpting! 😉🙌🏾💪🏾
Ascend to Greatness F.I.T.: Family - Inspiration - Transformation___
We got some of the powerlifting guys from Continuum Co. having little fun on this rainy tuesday!
First clip is @jwolf_fitness for his birthday pulling his bodyweight (182 but we rounded to 185) for his age (19) for time! Knocked it out in 24sec and this is after pulling a 465 single!
Next clip is @drivilla.strength pulling 410 for a pr right after pulling 405! A bit of a wobble mid-pull but still fairly quick anyways!
After that clip, we got @russell_legaspi28 pulling 455 for a seriously fast single at bodyweight of 155! Probably even had another 1-2 more in the tank...
Last but DEFINITELY not the least, @jrcelestino_ with a huge 495 pull at a 162lb bodyweight! Fricken’ beast!
Athletes: @jwolf_fitness @drivilla.strength @russell_legaspi28 @jrcelestino_
One of the key skills in calisthenics is the planche. There’s so much you can do if you develop this skill well so I have to get this one down. Basically the planche is holding the position in the top pic for as long as you can, and eventually progressing to lifting your lower body off the ground. Today I watched this video that explained the form pretty well. I saw that I had been holding my ass too high in the air, and I should try to get a straighter back, but at the same time have hunched over shoulders. It’s a movement that I’m not used to, and it’ll take some time but I’ll get it 👍
Uno de los movimientos claves de la calisthenia es la plancha. La plancha es usado para muchos ejercicios, entonces es clave que lo pueda hacer bien. Para hacerlo, tienes que sostener la posición que está en la foto de arriba, por lo más que puedas. Eventualmente puedes progresar a alzar tus piernas del suelo. Hoy vi un video que explico bien cómo debe ser la forma. Me di cuenta que tengo unas cosas para corregir, pero si la voy hacer 👍
Belle semaine gang? Quel est l'exercice que j'essaie de maîtriser dernièrement? Le Headbanger. C'est une variation d'un pull ups, sauf que l'on reste en haut et on fait comme un skullcrusher.. Tough pour les latissimus dorsis, les deltoides antérieurs, le long supinateur, et le biceps. Bref ça travaille fort et c'est difficile. Je suis loin de maîtriser encore, mais je m'amuse et c'est ça qui est important! Oh, et je termine par rester accrocher à un bras.. Ça aussi je suis faible pour le moment. #motivation#calisthenics#headbangers#toughone#training
Here are 4 core variations with gliders for everyone to try. If you don't have gliders you can use paper plates or a towel depending on the surface. They're all similar but they get more advanced from 1 up to 4.
The Plank walks are the same every video with 8 steps(4 forward and 4 backwards)
1. 6 Mountain Climbers+Plank Walks 2×
2. 3 Knee Tucks+ Plank Walks 2×
3. 3 Pikes+ Plank Walks 2×
4. 3 Pike Presses+Plank Walks 2×
Form comes before everything else, keep your shoulders, elbows, and wrists should be in a straight line and your hips should be shoulder height throughout the exercise to really properly engage your core.