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THE STAR JUMP A beast of a calisthenic exercise that seems have been forgotten. Hinge at the hip, touch your toes and explode into a star. To start try 4 x 15 rapidly with a 30 sec break, incorporate this movement into you #HIIT or Superset after strength moves. #forgottenexercises #pt #militaryPT #workout #glutes #quads #fasttwitch #risebywe #nyc #fidi
Basics 🏃‍♂️💨 @ciaramurray__
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Strictly Speed! (With @kylemuce). Knee drives, resisted running mechanics drills, and alternate sprint starts to improve acceleration, anaerobic endurance, and lateral motion. Acceleration is dictated by force application (pushing your feet against the ground and driving the knees up)..ground contact and proper form/ mechanics determines how fast you run! Resistance bands not only improve conditioning but force your muscles to work harder to develop lower body power needed for athletic and explosive movements. Focusing on fast twitch muscle fibers, resisted speed exercises help to work on short, quick, bursts of speed required for most athletic positions. #EducateYourself #InjuryPrevention #Speedwork #ResistanceBands #Kbands #KineticBands #FastTwitch #PhysicalTherapy #StrengthAndConditioning #AthleticTraining #SportsPerformance #SportsTraining  #Power #Speed #Agility #Football #Footwork #FootballExercises #FootballWorkouts #PhysicalTherapy #Hardwork #Dedication #NoDaysOff
Basics 🏃‍♂️💨 @ciaramurray__ ・・・ Strictly Speed! (With @kylemuce). Knee drives, resisted running mechanics drills, and alternate sprint starts to improve acceleration, anaerobic endurance, and lateral motion. Acceleration is dictated by force application (pushing your feet against the ground and driving the knees up)..ground contact and proper form/ mechanics determines how fast you run! Resistance bands not only improve conditioning but force your muscles to work harder to develop lower body power needed for athletic and explosive movements. Focusing on fast twitch muscle fibers, resisted speed exercises help to work on short, quick, bursts of speed required for most athletic positions. #EducateYourself  #InjuryPrevention  #Speedwork  #ResistanceBands  #Kbands  #KineticBands  #FastTwitch  #PhysicalTherapy  #StrengthAndConditioning  #AthleticTraining  #SportsPerformance  #SportsTraining  #Power  #Speed  #Agility  #Football  #Footwork  #FootballExercises  #FootballWorkouts  #PhysicalTherapy  #Hardwork  #Dedication  #NoDaysOff 
Paula can relate ... feet that prefer to stay close to the ground. She tripped doing walk overs & fell on her face moments before. Don’t worry Paula we just gotta keep working on “picking up those feet”... reminder in head thanks to @kristenrohde 👣  #plyos #momlife #fasttwitch #longlegs #shorttorso #tallpeopleproblems #momlikedaughter #everydayimshuffling
Snow day can’t stop me!  Big shout out to @ufcgymgvlwill1 and @lionkingnico for coming up with and inspiring me to try this move! (I’ll use the Bulgarian bag eventually 😳) It’s a wonderful day when a new exercise gets added to the books! I started with a little higher box, and had an easier time making it one fluid motion there. Second vid is the progression to a lower box. Check out @lionkingnico insta to see how he beasted it out yesterday #goals 
#changeup_fitnessjbv
Snow day can’t stop me! Big shout out to @ufcgymgvlwill1 and @lionkingnico for coming up with and inspiring me to try this move! (I’ll use the Bulgarian bag eventually 😳) It’s a wonderful day when a new exercise gets added to the books! I started with a little higher box, and had an easier time making it one fluid motion there. Second vid is the progression to a lower box. Check out @lionkingnico insta to see how he beasted it out yesterday #goals  #changeup_fitnessjbv 
All day is right! We love seeing our clients getting after it an absolute CRUSHING a workout! #Axiom #MindOverBody
All day is right! We love seeing our clients getting after it an absolute CRUSHING a workout! #Axiom  #MindOverBody 
Hit that follow button @petertzemis for daily FITNESS tips -

SLOW TWITCH VS FAST TWITCH by @jmaxfitness -
I want to preface this by saying that you can build muscle by training both your fast twitch and slow twitch muscle fibers. In fact, it's crucial if you want to maximize your muscle growth.
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Fast twitch (type II) muscle fibers have a very high potential for growth. I recommend at least 50% of your training to be getting stronger in the 5-10 rep range on the big compound lifts.
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Slow twitch (type I) muscle fibers are built via higher reps, low rest periods. The goal is to get a pump. In this picture, I wrote "lighter weights". I don't mean lifting little pink dumbbells! You want to lift as heavy as possible to have perfect form in the 12-30 rep range. Always try to add more weight with perfect form, or else you're wasting your time.
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If someone you know is trying to build muscle, then send them here.
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#slowtwitch #fasttwitch #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #getstrong #muscleman #muscled #musclegain #petertzemis #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday#legday #armday #chestday #backday #latspread #strongman
Hit that follow button @petertzemis for daily FITNESS tips - SLOW TWITCH VS FAST TWITCH by @jmaxfitness - I want to preface this by saying that you can build muscle by training both your fast twitch and slow twitch muscle fibers. In fact, it's crucial if you want to maximize your muscle growth. - Fast twitch (type II) muscle fibers have a very high potential for growth. I recommend at least 50% of your training to be getting stronger in the 5-10 rep range on the big compound lifts. - Slow twitch (type I) muscle fibers are built via higher reps, low rest periods. The goal is to get a pump. In this picture, I wrote "lighter weights". I don't mean lifting little pink dumbbells! You want to lift as heavy as possible to have perfect form in the 12-30 rep range. Always try to add more weight with perfect form, or else you're wasting your time. - If someone you know is trying to build muscle, then send them here. - #slowtwitch  #fasttwitch  #buildmuscle  #gainmuscle  #musclescience  #musclegrowth  #musclescientist  #getstrong  #muscleman  #muscled  #musclegain  #petertzemis  #musclemodel  #musclemen  #muscleboy  #muscleguy  #musclefit  #musclekingz  #deadlifting  #squatlife  #squatday  #benchpress  #benchday  #deadliftday #legday  #armday  #chestday  #backday  #latspread  #strongman 
Martial arts are a diverse beast, you could find one sucessfull fighter one the low end of the scale (high percentage of slow twitch) like @natediaz209 or a fighter on the opposite end of the scale like @thenotoriousmma or @vitorbelfort your genetic make will eventually determine your fighting style. Are you making the most of your gifts? .
Agree or disagree with me? Comment below 💪.
Martial arts are a diverse beast, you could find one sucessfull fighter one the low end of the scale (high percentage of slow twitch) like @natediaz209 or a fighter on the opposite end of the scale like @thenotoriousmma or @vitorbelfort your genetic make will eventually determine your fighting style. Are you making the most of your gifts? . Agree or disagree with me? Comment below 💪.
Anterior loaded barbell reverse lunges-- excellent exercise for hip stability, improving anterior core control, & addressing any strength discrepancies in each leg. Also while you won't be able to lift as much with unilateral exercises as opposed to bilateral-- they're still important to include in your training regimen as most sports as well as many movements in daily life such as walking & running- require us to use a unilateral pattern. #strengthandconditioning #mmastrengthandconditioning #mma #unilateral
#climbing #workout #fitness #training #climbtraining #climber #motivation #climb #bjj #passion #drive #train #muscle #gymtime #gym #gymlife #fight #getit #dedication #passion  #strength #strengthtraining #girlswholift #dowhatyoulovelovewhatyoudo #athlete #fasttwitch #fasttwitchla
Anterior loaded barbell reverse lunges-- excellent exercise for hip stability, improving anterior core control, & addressing any strength discrepancies in each leg. Also while you won't be able to lift as much with unilateral exercises as opposed to bilateral-- they're still important to include in your training regimen as most sports as well as many movements in daily life such as walking & running- require us to use a unilateral pattern. #strengthandconditioning  #mmastrengthandconditioning  #mma  #unilateral  #climbing  #workout  #fitness  #training  #climbtraining  #climber  #motivation  #climb  #bjj  #passion  #drive  #train  #muscle  #gymtime  #gym  #gymlife  #fight  #getit  #dedication  #passion  #strength  #strengthtraining  #girlswholift  #dowhatyoulovelovewhatyoudo  #athlete  #fasttwitch  #fasttwitchla