Rest easy King 🙏🏽. Gone way too soon. Your music helped me out in times when I wouldn’t allow anyone else too. May you find happiness in the next life. (Had to throw in some selfies for good measure bc he gets me hyped in the gym and I didn’t want them to go to waste 🙈).
Shoulder Pain?! Been doing the SAME smashing and stretching 🙆♂️ forever, but your shoulders still SUCK? Are your shoulders 💪 or are they💩?
If you’re unsure, they are probably 💩...
First, please for the sake of your body, stop 🛑 mindlessly smashing and scraping the shit out of everything without even knowing if it’s part of your dysfunction or pain. I 100% believe in and get down on #softtissue work, but I’ve gone really far out of my way to get some extra #education . Blanket advice from YouTube 📺 or a single broad topic book 📖 aren’t enough. Go work with smart people and let them educate you on where, why, and how you should be using #selfmyofascialrelease to address YOUR specific issues.
Anyhow, on to some basic #shoulder#warmup and #activation . I travel on the road and to unknown gym situations with an #elasticband or #voodoofloss and I run though something pretty similar to this. I’ll also do this when I get to my home/hotel after traveling.
Just did a handful of reps of each for the vid, but I like to hit something like 2-3 sets of 8-15 reps depending on the movement and how I’m feeling. There’s nothing specific to the sequence, I was just doin thangs.
Band pull apart (pronated, neutral, supinated)
Band “#scap#pushup ”
Band #pec fly
Band pass through around the body
Band #highpull (Side note: a bunch of you need to do more strict high-pull work, bonus points for anyone that sees the relationship to #muscleup stuff 🤯)
There’s a TON more that could be done from an anchor point too, but figured this was a good start since literally all you need is a band.
I’m also a HUGE fan of doing stuff like this in #crossfit class warmups!
Put this together with the wrist warmup and #stretches I posted a couple days ago. Hit both 4-6 times a week for 2 weeks and bang me out a DM and let me know how it’s going! Both sequences together are around 5:00 and can happen anywhere.
Tag someone that needs better shoulders! Or tag a coach that should hit it with a class! ... or go for year 5 of just smashing with no real improvement... 😂
Lookin' smooth Anton!⠀
#MotivationMonday goes out to our man Anton for getting his first linked #muscleup last week... and then linking two together! ⠀
Although Anton has only been with us for 2 months, he started with a decent amount of strength and was able to drill solid #technique and nail this tricky move. ⠀
Give him some kudos by commenting below with a 👊
The focus: Weights / Core conditioning / boxing
10 min warm up :
5 min ( Jumping Jacks 1 min, Alternating lunges 1 min)
5 min ( kickboxing )
Pre Fatigue Ab work: 3 sets
Forearm plank knee to elbow touches 20
Sitting bent knee alternating leg raise 20 each side
Janda sit up 20
Laying down side to side ankle touches 20
Weight strength : 5 x 5 format ( whatever weight you can lift for 80% of your 1 rep max ) while it’s less reps per set you are still completing 25 reps total by the end.
1. Barbell Squat
2. Barbell flat bench
3. Barbell bent over row underhand grip
Core complex : Set timer for 15 minutes, see how many times you can cycle through for time
Muscle ups 5-10
Cable Machine wood chops 12 reps
Burpee push-ups 10
200 push-ups , change hand variation as desired until you finish . Rest as needed but no longer than 20 seconds
#conditioning#menshealth#mobility#boxing#muscleup#burpees#pushups#performix#hiit#training#fitness#fit shorts and tank @strongbodyapparel hat @melin
Right before my very first show almost 2 years ago. Chasing that lean physique at least one more time . Better this time 💪🏼 around . I’m in better hands with @lisa_lachowski_ifbb_pro and I feel good about myself this time. It’s not easy competing in body building it takes a lot of discipline . So I get up everyday and put my best foot forward. Let’s see how this all shakes out . Here’s to getting lean and not being mean 💪🏼😂💦💦💁🏼♀️#leanmuscle#girlswholift#grind#npc#competitor#leannotskinny#muscleup#figure#physique#ifbb#lovemycoach ♥️
Simple meal prep for the week: shredded chicken seasoned with paprika and garlic salt, butternut squash, broccoli, mozzarella, basmati rice topped with some salsa verde 🐔 🥦
Didn’t take me very long and I feel much more prepared to tackle the week ahead 🙌🏼