One of my lighter sessions recently but I’ll use it as a demo!
On the build up to prep I work on refining my squat, creating cues that fit me and fixing technical faults.
1- This prep I’ve been redeveloping my brace, making sure that I am creating circumferential tension and pushing through my abs, obliques and erector spinae, allowing me to retain a set torso position.
2- my upper back has always been pretty solid along with an intentional elbow position but have ahead to maintain this while slightly narrowing my grip to make supporting higher weights easier and less taxing on my wrist.
3- balance. No matter your level balance is essential and needs constant focus and readdressing. This is my 3 points of contact through my foot in my big/little toe and heel and is practiced from day 1.
4 - knee travel has been practiced to maintain position for the first 3rd of the concentric movement, allowing the squats to stay involved and keeping my mass under the bar and not behind it.
5 - HOWEVER - with the correct off season I now focus on none of this, my ONLY CUE is now - leg press. Everything else moves well and is rehearsed well enough that it’s less of a conscious effort, now I squat and keeping tension means that as I leave the hole I just treat it as a leg press, because nobody fails a leg press.
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Happy Chikitas! We had an amazing time last weekend with all girls joining us for our first mini camp! Thank you all for coming with your smile and pushing your own limits. Stay tuned for next one! Thanks @wakeevo and our coach for the day @mitch_dubai @wakechikitas
В субботу у нас был #кудрявыйдевичник18 👯♀️
Девушки весело провели время, встали на вейкборд🏄🏽♀️, поиграли в бамперболл💣, попрыгали на батуте🤸🏻♀️ и потанцевали💃🏼 если и вы хотите круто провести время на нашей веранде и отметить свое торжество, пишите по всем вопросам в директ или звоните по телефону указанному в контактах🙃
Repost from @kondratiyshechka
2x2 @ 127.5kg, 2x4 @ 112.5kg comp bench
3x8 @ 100kg flat foot paused bench
Shoulders and biceps to finish
Good session back after a weekend off. Weights felt a little heavier in my hands but to be expected after a weekend of drinking and eating.
#bench -------------------------------------------------- For coaching options direct message or
Am I a road map yet? Post Refeed with the bois @dela_fit and @lens2lawrence. -
I have not had a genuine lazy day in so long and today was the perfect day for it.
Brunch buffet —> outdoor grilling —> Hot Tub + fall asleep under the sun and get dark as hell —> Stan’s Donuts.