Buongiorno!! It felt amazing to get up on this brisk, windy, Florence morning and do a quick little workout on the patio. I did a complete body weight workout. I have nothing remotely heavy that I can use as a weight but that’s okay because body weight exercises still get your heart pumping and that blood flowing. I added this EMOM at the end of the videos I did this 4x and I didn’t do cardio because we are going to be waking ALOT today 🏃🏼♀️ Give this one a shot 😘 ¡Ciao! #EMOM#1stphorm#makeithappen 💪🏼
🏆Day 21!! Total Body Core for the last week!! This will be my last week in Phase 1, YaHooo!!!💪 💦For my "Move of the Day" I actually did the regression of this move as my 1st move of the day, without the twist!! So I am pretty damn stoked to say I progressed to being able to do this one! It's those moments where You know, You Definitely, are making Strong Progress!! These Renegade Rows are killer!! Not easy that's for sure!! Enjoy friends!!❤❤ #moveoftheday#renegaderow#bandexercise#planks#shouldersandcore#nevertoolate#comejoinmyteam#kickasswithme
The 4 step progression to achieving a standing ab wheel roll out. (Imo one of the best bang for your buck type of core exercise)
1- A-just difficulty level by using Using a wall to controls your roll out (the further from the wall the higher the difficulty)
Tip: Retract your body back by pulling in with your core first.
2- No wall kneeling roll out
Tip: Lock glutes and make sure hips are fully extended towards the floor as u push the wheel forward.
3- Standing roll out using the wall to control range of motion
Tip:highly recommended to use a foam or pillow between your inner thighs to train your body to keep glutes and lower pelvic floor activated
Final: standing abs wheel roll out
Tip: If you start to feel your lower back cut your ROM and drive your butt upward as if u were to do a pike and pulse the lower core using that technique and rom. 🙏 @a.list_ 🙏 @carolinerdavis11
Oliver was my coach today! Watching my form and making sure I pushed through! Thank you Oli Bear!
If you don’t already know, we absolutely love animals!
We have two cats, Sunny ☀️ she is 3 #orangetabby and Oliver who is 1 #whitecat . We also have Bailey, our 3 yr old Boxer girl. They are always loved and snuggled endlessly. -Anyone else a cat lover and dog lover? Tell me about your pets!? .
Cooling down and stretching at the end of class is SO important!! We structure all of our classes with a routine warm-up and routine cool-down so that it’s engrained in our students’ minds as a normal, necessary part of every workout 💪🏼 #teachthemyoung#trainsmart#careforyourbody#irishdance
Don’t wish for it....Work for it! @o3performance always pushes me out of my comfort zone. We are all way more capable than we think. Surround yourself with people that will push you 🙏🏼🏆 #betterbounce @triplethreatbootcamp
💥Planks are a staple for every workout routine - this exercise helps challenge all core muscles to stabilize the spine in neutral. •
It’s a great accessory exercise to compliment strength training and help protect your back.
To perfect the forearm plank:
✔️Stabilize on elbows and toes
✔️Make a straight line with your body from head to toe by keeping belly button pulled in and glutes activated
✔️Shoulders are stacked over your elbows
✔️Engage shoulder blades by pushing away from mat
✔️Keep chin tucked and neck in neutral
Here are some common mistakes seen while planking that can eventually lead to injury:
✖️Neck hyperflexed - don’t look your toes!
✖️Neck hyperextended - don’t look in the mirror!
✖️Shoulders too far forward
✖️Shoulders too far back
✖️Excessive lordosis in low back - hips sag to floor
✖️Hips are too high up - often happens with fatigue
Happy planking friends! This is a great stability and endurance exercise so hold as long as you can while maintaining form!🏋🏼♀️
Are you a minimalist or a maximizer?
When given a choice between 3-6 reps, what do you do?
You do 6 reps!!!
Growth is achieved by pushing yourself beyond your comfort level.
I’m not talking about hurting yourself, please don’t do things beyond your capacity, just give yourself a little push 😉
1 min warmup on treadmill
5 min run
2 minute cool down
6 weighted deadlifts
40 second plank
10 weighted back squats
20 second right hand plank
20 second left hand plank
10 inverted body weight rows
Repeat each superset 3-6 reps before moving on to the next superset. Work on form and speed.