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DUP is typically set up around a few staple exercises that remain constant while the set and rep combos are varied. 
Instead of having weeks of 12 reps followed by weeks of 8 reps and then building down to weeks of 5-3 reps. DUP uses a variety of rep ranges in the same week for Progression. 
Layne Norton's PH3 and PHAT program are both FitFalcon approved DUP styled programs.

#fitness #nutrition #strengthtraining #gains #barbelltraining #fitnessjourney #squats #deadlifts #benchpress #powerlifting #weightlifting #fitnessmotivation #apemanstrong #indianfitness #strongman #strongfit #indian #exercise #fitindia #training #heavyweight #isymfs #strength #squatuniversity #trainuntamed #raskol #startingstrength #gymlife #workout
DUP is typically set up around a few staple exercises that remain constant while the set and rep combos are varied. Instead of having weeks of 12 reps followed by weeks of 8 reps and then building down to weeks of 5-3 reps. DUP uses a variety of rep ranges in the same week for Progression. Layne Norton's PH3 and PHAT program are both FitFalcon approved DUP styled programs. #fitness  #nutrition  #strengthtraining  #gains  #barbelltraining  #fitnessjourney  #squats  #deadlifts  #benchpress  #powerlifting  #weightlifting  #fitnessmotivation  #apemanstrong  #indianfitness  #strongman  #strongfit  #indian  #exercise  #fitindia  #training  #heavyweight  #isymfs  #strength  #squatuniversity  #trainuntamed  #raskol  #startingstrength  #gymlife  #workout 
➡️COMMON ISSUE: lack of depth in the deadlift
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➡️Reasoning: usually due to 1️⃣poor hip mobility or 2️⃣poor hamstring flexibility
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💥The “DEEP RDL hamstring stretch” is an effective movement to gain a stretch of the hamstrings in a neutral spine position to provide long term results💥
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🏋️‍♂️Focus on 3-4 points during the movement!  Using the barbell, RDL to the knees and then hold it there. Take a breath and feel the hamstrings relax. Take ANOTHER breath and go that little bit further! Repeat this until u reach your limited depth in the RDL!
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Doing this 3-4 times before your deadlifts consistently will allow for vast improvements in your hamstring flexibility! Dr Aaron Horschig @squat_university has shown through a case study that reaching for your toes before a session ONLY lasts 30 minutes until the hamstrings return to their normal state. However, the weighted deep RDL hamstring stretch showed consistent improvement due to the ability to the relax the muscles under tension/load! Thank you @strengthofsaad for teaching me this movement❤️
➡️COMMON ISSUE: lack of depth in the deadlift . ➡️Reasoning: usually due to 1️⃣poor hip mobility or 2️⃣poor hamstring flexibility . 💥The “DEEP RDL hamstring stretch” is an effective movement to gain a stretch of the hamstrings in a neutral spine position to provide long term results💥 . 🏋️‍♂️Focus on 3-4 points during the movement! Using the barbell, RDL to the knees and then hold it there. Take a breath and feel the hamstrings relax. Take ANOTHER breath and go that little bit further! Repeat this until u reach your limited depth in the RDL! . Doing this 3-4 times before your deadlifts consistently will allow for vast improvements in your hamstring flexibility! Dr Aaron Horschig @squat_university has shown through a case study that reaching for your toes before a session ONLY lasts 30 minutes until the hamstrings return to their normal state. However, the weighted deep RDL hamstring stretch showed consistent improvement due to the ability to the relax the muscles under tension/load! Thank you @strengthofsaad for teaching me this movement❤️
Explaining and recapping Periodization, GAS and Linear Periodization. 
Let's put the science back in Power.
Explaining and recapping Periodization, GAS and Linear Periodization. Let's put the science back in Power.
🏋🏽‍♂️🏋🏽‍♂️ 3ER lugar en Campeonato Selectivo de Powerlifting. Categoría Jr -66KG 🏋🏽‍♂️🏋🏽‍♂️ 130 KG Sentadilla
70 KG Press de Banca
190 KG Peso Muerto .
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#powerlifting #powerliftingmexico #squats #sentadillas #squatuniversity #pesomuerto #dl #benchpress #bp #pressdebanca #imparabletv #3dmjpodcast #ipf #ipfpowerlifting #sbd
I just finished listening to this podcast. It is well worth listening to if you are over 50 and have been told that you shouldn’t lift 😡. Go look for it and listen. #lifttolive #squatuniversity @squat_university
I just finished listening to this podcast. It is well worth listening to if you are over 50 and have been told that you shouldn’t lift 😡. Go look for it and listen. #lifttolive  #squatuniversity  @squat_university
Who knew you can use pots for working out 😂 well done @sedakaya_
💘 Follow @Squat_love.passion for more 😉
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Comment below if You like this 💕
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😝  Credit  @homesquats
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💘 Tag your friends 👇

#squatuniversity #backsquat #squatvideos #squatsquat #pistolsquat #squatz #squatbooty #squatlover #squatsnatch #squatgirls #squatsteam #squatgirlsguide #squatschallenge
So I had been trying to be a part of #squatclub several times and IG kept letting me down when it came time to notify me. Finally I made an impression following up on the several post. I am returning from an ACL surgery, I also coach strength and conditioning, and do a lot better training others than I do myself. The reason that is important is because we also need to know when to reach out to others for help. Where I thought I was having hip issues. @squat_university was able to help me identify that it was in fact not my hip, but my ankle mobility, causing me to severally lean forward during my heaviest (cleared in physical therapy) squat. 
I took some pictures and will eventually post my full progress, but within weeks.... weeks! My squat feels and looks so much better. I was even able to add some more weight to the bar. Don’t be afraid to reach out for help... even if you know everything 😏💪🏼.
Thank you for your help @squat_university . I already feel like I’m going to make a stronger return by correcting the errors now, with your help. 
Super cool to reach out 💯 thank you.
#squats #squatbible #squatuniversity #athlos #athlosperformance #learn #correctform #practice #error #improvement #thankyou
So I had been trying to be a part of #squatclub  several times and IG kept letting me down when it came time to notify me. Finally I made an impression following up on the several post. I am returning from an ACL surgery, I also coach strength and conditioning, and do a lot better training others than I do myself. The reason that is important is because we also need to know when to reach out to others for help. Where I thought I was having hip issues. @squat_university was able to help me identify that it was in fact not my hip, but my ankle mobility, causing me to severally lean forward during my heaviest (cleared in physical therapy) squat. I took some pictures and will eventually post my full progress, but within weeks.... weeks! My squat feels and looks so much better. I was even able to add some more weight to the bar. Don’t be afraid to reach out for help... even if you know everything 😏💪🏼. Thank you for your help @squat_university . I already feel like I’m going to make a stronger return by correcting the errors now, with your help. Super cool to reach out 💯 thank you. #squats  #squatbible  #squatuniversity  #athlos  #athlosperformance  #learn  #correctform  #practice  #error  #improvement  #thankyou 
DUNGUN STRONGESTMAN 2018
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Alhamdulillah, I managed to secure the 5th position eventhough had minimal preparation for this game.
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1st routine : 320kg tyre flips in 1 minute. Did 4 flips. Placed 4th.
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2nd routine : 90kg farmers walk for 40 meters. Did it in 29 seconds. Placed 4th.
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3rd routine : 180kg axle deadlift AMRAP in 1 minute. Did 7 reps. Placed 6th as the 5 people above me did 220kg.
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4th routine : 7.5 tonne truck pull for 20 meter. Did it in 26.1seconds. Placed 3rd.
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#binabadan #bodybuilding #strongman #powerlifting #crossfit #training #workout #doyouevenlift #doyouevensquat #doyouevendeadlift #squat #benchpress #deadlift #overheadpress #logpress #axlepress #snatch #cleanandjerk #squatuniversity #fat2fit #amnanzaki
DUNGUN STRONGESTMAN 2018 . Alhamdulillah, I managed to secure the 5th position eventhough had minimal preparation for this game. . 1st routine : 320kg tyre flips in 1 minute. Did 4 flips. Placed 4th. . 2nd routine : 90kg farmers walk for 40 meters. Did it in 29 seconds. Placed 4th. . 3rd routine : 180kg axle deadlift AMRAP in 1 minute. Did 7 reps. Placed 6th as the 5 people above me did 220kg. . 4th routine : 7.5 tonne truck pull for 20 meter. Did it in 26.1seconds. Placed 3rd. . #binabadan  #bodybuilding  #strongman  #powerlifting  #crossfit  #training  #workout  #doyouevenlift  #doyouevensquat  #doyouevendeadlift  #squat  #benchpress  #deadlift  #overheadpress  #logpress  #axlepress  #snatch  #cleanandjerk  #squatuniversity  #fat2fit  #amnanzaki 
DUNGUN STRONGESTMAN 2018
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Alhamdulillah, I managed to secure the 5th position eventhough had minimal preparation for this game.
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Thanks to everyone that gave massive support especially my lovely wife @farahinsofeaa & little daughter 😍.
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Not to forget team KT strongmen @norazizidham @jan_king3350 @king_hakimi7, mang & ferra. @faeez_yussof as well.
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It was intense for 3rd, 4th & 5th position as the points were so close!  Congratulations to my team for getting top 10 for this game. .
Keep on grinding and be stronger from time to time!
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#binabadan #bodybuilding #strongman #powerlifting #crossfit #training #workout #doyouevenlift #doyouevensquat #doyouevendeadlift #squat #benchpress #deadlift #overheadpress #logpress #axlepress #snatch #cleanandjerk #squatuniversity #fat2fit #amnanzaki
DUNGUN STRONGESTMAN 2018 . Alhamdulillah, I managed to secure the 5th position eventhough had minimal preparation for this game. . Thanks to everyone that gave massive support especially my lovely wife @farahinsofeaa & little daughter 😍. . Not to forget team KT strongmen @norazizidham @jan_king3350 @king_hakimi7, mang & ferra. @faeez_yussof as well. . It was intense for 3rd, 4th & 5th position as the points were so close! Congratulations to my team for getting top 10 for this game. . Keep on grinding and be stronger from time to time! . #binabadan  #bodybuilding  #strongman  #powerlifting  #crossfit  #training  #workout  #doyouevenlift  #doyouevensquat  #doyouevendeadlift  #squat  #benchpress  #deadlift  #overheadpress  #logpress  #axlepress  #snatch  #cleanandjerk  #squatuniversity  #fat2fit  #amnanzaki 
DUNGUN STRONGESTMAN 2018
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1st routine : 320kg tyre flip for 1 minute. 
Dapat 4 flip. Not too bad sebab game kat Kertih sebelum ni tak boleh flip langsung. Tak dapat nak push 5 flip sebab stamina kelaut.
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2nd routine : 90kg farmers walk for 40 meters.
Hanya mampu buat 29 saat sebab tak larat lari. Berat perut woi.
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3rd routine : 180kg axle deadlift for 1 minute.
Big PR for me sebab dapat buat 7 reps. Sebelum ni hanya mampu buat 1 rep. I made a good decision sebab kalau try 220kg belum tentu naik & tak dapat point lebih pun.
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4th routine : Truck pull for 20 meter.
Agak laju. Dapat 26.1 saat walaupun tak pernah train rutin ni.
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#binabadan #bodybuilding #strongman #powerlifting #crossfit #training #workout #doyouevenlift #doyouevensquat #doyouevendeadlift #squat #benchpress #deadlift #overheadpress #logpress #axlepress #snatch #cleanandjerk #squatuniversity #fat2fit #amnanzaki
DUNGUN STRONGESTMAN 2018 . 1st routine : 320kg tyre flip for 1 minute. Dapat 4 flip. Not too bad sebab game kat Kertih sebelum ni tak boleh flip langsung. Tak dapat nak push 5 flip sebab stamina kelaut. . 2nd routine : 90kg farmers walk for 40 meters. Hanya mampu buat 29 saat sebab tak larat lari. Berat perut woi. . 3rd routine : 180kg axle deadlift for 1 minute. Big PR for me sebab dapat buat 7 reps. Sebelum ni hanya mampu buat 1 rep. I made a good decision sebab kalau try 220kg belum tentu naik & tak dapat point lebih pun. . 4th routine : Truck pull for 20 meter. Agak laju. Dapat 26.1 saat walaupun tak pernah train rutin ni. . #binabadan  #bodybuilding  #strongman  #powerlifting  #crossfit  #training  #workout  #doyouevenlift  #doyouevensquat  #doyouevendeadlift  #squat  #benchpress  #deadlift  #overheadpress  #logpress  #axlepress  #snatch  #cleanandjerk  #squatuniversity  #fat2fit  #amnanzaki 
Front squats from the other night. Been going a bit lighter both in weight and reps lately cause my knee has been hurting. Not the one I had surgery on but the other of course. Gotta love being fat and having legit the worst joints due to years of stress on them. Anywho, I worked up to a 1 rep max (well as much as I could without pain) with a 5 second pause at the bottom. I worked in kilos this time and clearly suck at math cause I got like 143 lbs which is higher than my old 1 RM oops. Also 5 seconds to me at the moment was clearly only 4. My bad. Enjoy. #olympiclifting #lifting #girlswholift #weightlifting #crossfit #squats #frontsquats #accidentalpr #crossfitreva #ihideintheback #fitness #fitfam #weightloss #weightgain #squatuniversity #fixmysquat
Front squats from the other night. Been going a bit lighter both in weight and reps lately cause my knee has been hurting. Not the one I had surgery on but the other of course. Gotta love being fat and having legit the worst joints due to years of stress on them. Anywho, I worked up to a 1 rep max (well as much as I could without pain) with a 5 second pause at the bottom. I worked in kilos this time and clearly suck at math cause I got like 143 lbs which is higher than my old 1 RM oops. Also 5 seconds to me at the moment was clearly only 4. My bad. Enjoy. #olympiclifting  #lifting  #girlswholift  #weightlifting  #crossfit  #squats  #frontsquats  #accidentalpr  #crossfitreva  #ihideintheback  #fitness  #fitfam  #weightloss  #weightgain  #squatuniversity  #fixmysquat 
🏋🏻‍♂️ Readaptando ... e sem dor =]🙏🏼
Valeu TeamPlanilha pela parceria nos treinos 💪🏼👊🏼
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🎥  #PowerSnatch consistência de 50 à 85% 1RM 3reps/série
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#treinotecnico #tecnica #arranco #powersnatch #snatch 
#weightlifting #lpo #levantamentodepesoolimpico #lifter #weighttraining #hookgrip #olimpicweightlifting #crossfit #crossfitter #muscle #barbell #foostfitness #underbox #teamunderbox #teamplanilha
 #xmobility #squatuniversity  #educacaofisica  #lifestyle
🏋🏻‍♂️ Readaptando ... e sem dor =]🙏🏼 Valeu TeamPlanilha pela parceria nos treinos 💪🏼👊🏼 • 🎥 #PowerSnatch  consistência de 50 à 85% 1RM 3reps/série • #treinotecnico  #tecnica  #arranco  #powersnatch  #snatch  #weightlifting  #lpo  #levantamentodepesoolimpico  #lifter  #weighttraining  #hookgrip  #olimpicweightlifting  #crossfit  #crossfitter  #muscle  #barbell  #foostfitness  #underbox  #teamunderbox  #teamplanilha  #xmobility  #squatuniversity  #educacaofisica  #lifestyle 
Day 4, Saturday Challenge no gym or equipment needed!! Goal for today is to accumulate 10 minutes in a squat. Focus on getting comfortable in the bottom of the squats you can do all 10 minutes at once or split it up into sets of 30 seconds, one minute ,or whatever you can handle!! Have fun and get the whole family involved!!!
#squatchallenge #squatuniversity #mobilitytraining #mobilitywod #cfsvmobility #cfsvcommunity 
#everydayislegday #squats
Show Time baby 😈

Cette semaine c'était mon deload, du coup les entraînements étaient un peu beaucoup chiant 🤷🏾‍♂️ Semaine prochaine on attaque sur des AMRAP (cc @soleneqnl 😁) au Deadlift, squat et OHP ! Priez pour moi, je pars pour 4 semaines de pure barbarie 😎

#dedication #muscle #Teamnass #aarmy#teamgrosjambons #squat #squatuniversity #legsday #quads #bootyday #destruction #onfaitdusale #beastmode#bodyenconstruction #hustle #grind #coachbysbc #lowikfitt #liftheavy #bulking #smarttraining
Show Time baby 😈 Cette semaine c'était mon deload, du coup les entraînements étaient un peu beaucoup chiant 🤷🏾‍♂️ Semaine prochaine on attaque sur des AMRAP (cc @soleneqnl 😁) au Deadlift, squat et OHP ! Priez pour moi, je pars pour 4 semaines de pure barbarie 😎 #dedication  #muscle  #Teamnass  #aarmy #teamgrosjambons  #squat  #squatuniversity  #legsday  #quads  #bootyday  #destruction  #onfaitdusale  #beastmode #bodyenconstruction  #hustle  #grind  #coachbysbc  #lowikfitt  #liftheavy  #bulking  #smarttraining 
Squat and squat some more, heavy weight and lite weight just keep good form and you will make strength gains like no other. Inside Joke for my close group, “Winn-Dixie Pants” are on! 🤣 #Squat #squat #squatbooty #squatspo #squatlife #squatchallenge #squatsbooty #squatting #squatmotivation #squatgirl #squatsfordays #squateveryday #squatgoals #squatuniversity #squatday #squatclean #SquatGuide #squatober #squatsporation #squatrack #squatsnotshots #squatvideos #squatsnatch #squatfordays #squatbenchdeadlift #squatbooy #squatsquad #squatass #SquatToTheRhythm #squatproof
Squat and squat some more, heavy weight and lite weight just keep good form and you will make strength gains like no other. Inside Joke for my close group, “Winn-Dixie Pants” are on! 🤣 #Squat  #squat  #squatbooty  #squatspo  #squatlife  #squatchallenge  #squatsbooty  #squatting  #squatmotivation  #squatgirl  #squatsfordays  #squateveryday  #squatgoals  #squatuniversity  #squatday  #squatclean  #SquatGuide  #squatober  #squatsporation  #squatrack  #squatsnotshots  #squatvideos  #squatsnatch  #squatfordays  #squatbenchdeadlift  #squatbooy  #squatsquad  #squatass  #SquatToTheRhythm  #squatproof 
#mymotto 🙏

I'm always learning something new as a personal trainer and athlete & I keep my mind open to new possibilities and keep my brain working with reading and informing myself with things that will help me train others and myself. The fitness industry has so many levels to it with so many different professionals with their own ideas, thoughts, studies, etc. In order to keep up with the new stuff, I have to constantly be aware of what's going on  but also be aware of the "classic" facts that haven't changed since day one. Being a professional in this industry is never a dull moment, one of many reasons I'm passionate about my career. The other reason being, it's hands on and everything you do is different for each individual, it challenges you to change up and adapt and forces you to do research so you are giving your best at all times.
#squatuniversity #knowledgeispower #personaltrainer #acsm #coach #fitness #health #research #keepyourselfinformed #athlete #openmindbringsmorepossibilities #stayastudent #studentmindset #fitnessindustry #keeponlearning #neveradullmoment
#mymotto  🙏 I'm always learning something new as a personal trainer and athlete & I keep my mind open to new possibilities and keep my brain working with reading and informing myself with things that will help me train others and myself. The fitness industry has so many levels to it with so many different professionals with their own ideas, thoughts, studies, etc. In order to keep up with the new stuff, I have to constantly be aware of what's going on but also be aware of the "classic" facts that haven't changed since day one. Being a professional in this industry is never a dull moment, one of many reasons I'm passionate about my career. The other reason being, it's hands on and everything you do is different for each individual, it challenges you to change up and adapt and forces you to do research so you are giving your best at all times. #squatuniversity  #knowledgeispower  #personaltrainer  #acsm  #coach  #fitness  #health  #research  #keepyourselfinformed  #athlete  #openmindbringsmorepossibilities  #stayastudent  #studentmindset  #fitnessindustry  #keeponlearning  #neveradullmoment 
First entry on periodization list is here!
First entry on periodization list is here!
The Bible reading continues.
Stay tuned!
The Bible reading continues. Stay tuned!
Trying this low bar thing. I think my shoulder mobility is restricting me from bringing my wrist more on top of the bar as opposed to slightly being underneath it (causing minor wrist pain). Anyone have any suggestions or mobility work that will aid in preventing this from persisting? #lowbarsquat #squats #squatuniversity #teamspartacore #formcheck
Trying this low bar thing. I think my shoulder mobility is restricting me from bringing my wrist more on top of the bar as opposed to slightly being underneath it (causing minor wrist pain). Anyone have any suggestions or mobility work that will aid in preventing this from persisting? #lowbarsquat  #squats  #squatuniversity  #teamspartacore  #formcheck 
REHAB UPDATE

Finally feeling like my old self again, and was able to perform some beltless, shoeless hack squats (shown is 465lbs) at RPE 5-6. Was able to work up to 495lbs for 2x3 at RPE 6-7 so overall feeling pretty solid with no pain whatsoever. Followed up with max set pull-ups. If you’ve engaged your back properly, you should feel strong activation of your entire back following this circuit.

One of my most crucial errors that most likely led to some of my lower back issues was improper bracing. Even though I’m not using what I consider or what most lifters think of as heavy weight, I’ve been combining Dr. Ben Pollack’s @phdeadlift intra-abdominal and thoracic bracing techniques to stabilize my core in addition to Dr. Aaron Horschig’s @squat_university tripod foot techniques to increase my mobility which allows me to keep my body concise and my posterior tight to the pad. All the while using boss man’s  @quillegiles time under tension philosophy to max benefit. Check them out and give them a follow. All three men are brilliant minds in their respective areas!

Headband is @junkbrands 📸: @audreaaa_fryar 
#squats #hacksquat #mobility #phdeadlift #mobilitytraining #bodybuilding #squatuniversity #hybridtraining #pullups #athletictraining #performance #performancetraining #junkbrands
REHAB UPDATE Finally feeling like my old self again, and was able to perform some beltless, shoeless hack squats (shown is 465lbs) at RPE 5-6. Was able to work up to 495lbs for 2x3 at RPE 6-7 so overall feeling pretty solid with no pain whatsoever. Followed up with max set pull-ups. If you’ve engaged your back properly, you should feel strong activation of your entire back following this circuit. One of my most crucial errors that most likely led to some of my lower back issues was improper bracing. Even though I’m not using what I consider or what most lifters think of as heavy weight, I’ve been combining Dr. Ben Pollack’s @phdeadlift intra-abdominal and thoracic bracing techniques to stabilize my core in addition to Dr. Aaron Horschig’s @squat_university tripod foot techniques to increase my mobility which allows me to keep my body concise and my posterior tight to the pad. All the while using boss man’s @quillegiles time under tension philosophy to max benefit. Check them out and give them a follow. All three men are brilliant minds in their respective areas! Headband is @junkbrands 📸: @audreaaa_fryar #squats  #hacksquat  #mobility  #phdeadlift  #mobilitytraining  #bodybuilding  #squatuniversity  #hybridtraining  #pullups  #athletictraining  #performance  #performancetraining  #junkbrands 
Felt like a kid again playing football until I heard POP, POP in my right knee. Most definitely feel like age is creeping on me. Won't find out if there is any major damage until I get an MRI. Even with this set back I still feel blessed. #getringold #football #turkeybowl #nco VS #officers #tattedmilitary #tattedandfit #mudbowl #er #squatsareonhold #squatuniversity #rehab #whoneedsakneecap #usarmy #usmilitary #injurylife
415 for 3! @mattlebowitz trying to implement your coaching with hip activation!  #squatuniversity #squats #strengthtraining #lafitness #pv #paradisevalley #4plates #juicybooty
Do you have an Uneven barbell hold overhead? Try this!

#sweatnsolon #solon #twinsburg #crossfitsolon #squatuniversity @squat_university
Weightlifting_junction  Akshay Sonwane .....Power clean & Jurk 56 B.W powerlifter & weightlifters 
#powerclean ,#power ,#weightliftingfairykimbokjoo ,#weightlifting ,#squ ,#squatuniversity ,#jeraifitness ,#fitindia ,#indianpowerlifter ,#hookgrip ,#wormbodycoldmind ,#wbcm ,@weightlifting_junction  @kalpesh_mahale_1999
Huge shoutout to @squat_university for letting us use his content, he’s a very intelligent coach when it comes to form on lifts head over to his page check out his content and for more in-depth content check his YouTube page Squat University #squatuniversity #gym906 #getbettertoday #motivation #betteryou
Huge shoutout to @squat_university for letting us use his content, he’s a very intelligent coach when it comes to form on lifts head over to his page check out his content and for more in-depth content check his YouTube page Squat University #squatuniversity  #gym906  #getbettertoday  #motivation  #betteryou 
Breaking it down.
Train Smart, Train Hard.
Breaking it down. Train Smart, Train Hard.
Lunge and Squat Jump Booty Blaster! 💪💪
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1. Alternating Jump Lunges - 3 x AMRAP
2. Squat Jump Lateral Shuffle - 3 x AMRAP 
3. Side Plank Thrusts - 3 x AMRAP
4. Prone Position In n Outs - 3 x AMRAP
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Tag a friend!
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📽️ DM for credit
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#bondibooty #legdays #legdaymotivation #legdaygains #legday🍑 #squatschallenge #squatsgirl #squatworkout #squatuniversity #squatjerk #squatgains #squatbutt #squatsquat #australiagirls #bondistyle #bondifit #bondibabes #fitness #fitfam #bodypositive #strongnotskinny #bootybands
Lunge and Squat Jump Booty Blaster! 💪💪 . . 1. Alternating Jump Lunges - 3 x AMRAP 2. Squat Jump Lateral Shuffle - 3 x AMRAP 3. Side Plank Thrusts - 3 x AMRAP 4. Prone Position In n Outs - 3 x AMRAP . Tag a friend! . 📽️ DM for credit - #bondibooty  #legdays  #legdaymotivation  #legdaygains  #legday 🍑 #squatschallenge  #squatsgirl  #squatworkout  #squatuniversity  #squatjerk  #squatgains  #squatbutt  #squatsquat  #australiagirls  #bondistyle  #bondifit  #bondibabes  #fitness  #fitfam  #bodypositive  #strongnotskinny  #bootybands 
Let's put Science back in Power!
Let's put Science back in Power!
Periodization Bible coming up.
Stay Tuned!
Periodization Bible coming up. Stay Tuned!
“Nothing’s is like squats, I mean
It’s like nothing compares to squats.
You can do leg presses.
But why? 
Why do an inferior movement”
@tomplatz -
I decided I’m going to be like Tom.  Tom and Tommy as a matter of fact. -
We’re gonna squat it like it’s 🔥
#Body Squats
#Sumo squats 
#Goblet Squats
#Split Squats 
#overheadsquat 
#squatsinthesquatrack 
You name those #squats
We’re squating 
You don’t like it... I don’t give a squat
That’s how many squats I give -
❤️#Redcon1 #redcon1tieroperator #higheststateofreadiness ALL #redcon1supplements #currently At #squatsbooty about to graduate from #squatuniversity #girlswithink #girlswithinkandcurves #momswholift #momswhomotivate #momsofinstagram
“Nothing’s is like squats, I mean It’s like nothing compares to squats. You can do leg presses. But why? Why do an inferior movement” @tomplatz - I decided I’m going to be like Tom. Tom and Tommy as a matter of fact. - We’re gonna squat it like it’s 🔥 #Body  Squats #Sumo  squats #Goblet  Squats #Split  Squats #overheadsquat  #squatsinthesquatrack  You name those #squats  We’re squating You don’t like it... I don’t give a squat That’s how many squats I give - ❤️#Redcon1  #redcon1tieroperator  #higheststateofreadiness  ALL #redcon1supplements  #currently  At #squatsbooty  about to graduate from #squatuniversity  #girlswithink  #girlswithinkandcurves  #momswholift  #momswhomotivate  #momsofinstagram 
Variations in squat positioning for elbow, wrist, and shoulder issues. Differences between #backsquats vs #zerchersquats vs #frontsquats -reference to upper extremity injury and mobility issues. These modifications can allow someone to train around their injuries or mobility issues and can also be used for various purposes. Either way barbell training shouldn’t be avoided due to injury. Enjoy! #squatuniversity #physicaltherapist #strengthcoach #strengththerapy #strengthtraining #boxingstrengthandconditioning #DPT #CSCS #PT #SPT
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#squatsbooty #squat #squatworkout #barbellsquats #barbellworkout #barbellmedicine #squatvideos #biomechanic #exercisescience #kinesiology #adirehab #strength💪 #strengthwars #losangeles #personaltrain #personaltraineronline #strengthtraining #losangeles
Variations in squat positioning for elbow, wrist, and shoulder issues. Differences between #backsquats  vs #zerchersquats  vs #frontsquats  -reference to upper extremity injury and mobility issues. These modifications can allow someone to train around their injuries or mobility issues and can also be used for various purposes. Either way barbell training shouldn’t be avoided due to injury. Enjoy! #squatuniversity  #physicaltherapist  #strengthcoach  #strengththerapy  #strengthtraining  #boxingstrengthandconditioning  #DPT  #CSCS  #PT  #SPT  . . . . #squatsbooty  #squat  #squatworkout  #barbellsquats  #barbellworkout  #barbellmedicine  #squatvideos  #biomechanic  #exercisescience  #kinesiology  #adirehab  #strength 💪 #strengthwars  #losangeles  #personaltrain  #personaltraineronline  #strengthtraining  #losangeles 
YURI. 230/235/245/250 for Doubles
Video is 1 rep of my 250 double. You’ll just have to trust I hit the second 🙃
YURI. 230/235/245/250 for Doubles Video is 1 rep of my 250 double. You’ll just have to trust I hit the second 🙃
With cortisol levels at its peak (exams and all) the compound lifts have been suffering. Lack of focus, energy, and concentration. 
Time to dial in on the smaller and more important things like activation. 
Because I used to have issues in activation my left glute, I've been spending more time on it. Now that my left is firing much better, my right has suffered. 
Was doing 4x6 box squats and my right hamstring kept activating mainly in the ascent. Hence, back to this movement from @squat_university that I've been neglecting. 
So many things to work on, not enough time 😭

#backsquat#squatuniversity #formoverweight #gluteactivation #cortisol #examstress
With cortisol levels at its peak (exams and all) the compound lifts have been suffering. Lack of focus, energy, and concentration. Time to dial in on the smaller and more important things like activation. Because I used to have issues in activation my left glute, I've been spending more time on it. Now that my left is firing much better, my right has suffered. Was doing 4x6 box squats and my right hamstring kept activating mainly in the ascent. Hence, back to this movement from @squat_university that I've been neglecting. So many things to work on, not enough time 😭 #backsquat #squatuniversity  #formoverweight  #gluteactivation  #cortisol  #examstress 
15/11/2018 Wod is...
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Skill : Power Snatch 
Emom 6' of:
7 Power Snatches 50/35kg + 7 Burpees over the barbell
REST 2' THEN...
Emom 6' of:
12 Burpee box jumps and over 
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#crossfit #crossfititalia #crossfitcremona #crossfittraining #highintensity #crossfitweightlifting #snatch #powersnatch #burpees #crossfithealth #squat #squatuniversity #onemorerep #bearfitness #vitaminstorecremona #cremona
15/11/2018 Wod is... ________________________________________ Skill : Power Snatch Emom 6' of: 7 Power Snatches 50/35kg + 7 Burpees over the barbell REST 2' THEN... Emom 6' of: 12 Burpee box jumps and over ________________________________________ #crossfit  #crossfititalia  #crossfitcremona  #crossfittraining  #highintensity  #crossfitweightlifting  #snatch  #powersnatch  #burpees  #crossfithealth  #squat  #squatuniversity  #onemorerep  #bearfitness  #vitaminstorecremona  #cremona 
¿QUÉ ZAPATILLAS ME PONGO PARA EL GIMNASIO? 🏃 Las zapatillas de RUNNING, tienen una  suela acolchada para absorber el impacto del talón a la hora de contactar con el suelo (técnica de carrera bastante cuestionable, por cierto). Utilizadas en el gimnasio, esa suela resulta inestable. Al intentar levantar un peso, la fuerza reactiva que se ejerce no se transmite en la misma dirección, sino que se disipa en otras direcciones, reduciendo nuestro rendimiento. Además, la inestabilidad que crean las zapatillas aumenta el RIESGO DE LESIÓN.
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🏋️ Por otra parte, para realizar un levantamiento olímpico (Halterofilia, Powerlifting, CrossFit etc), la dorsiflexión (DF) del tobillo es fundamental, ya que permite descender de manera más vertical y activar más el cuádriceps. Esta es una musculatura fuerte, que nos permite levantar más peso. De esta manera, una zapatilla de HALTEROFILIA, que tiene una suela rígida (muy estable) y con mucho “drop” (talón) hace que nuestro pie se sitúe en ligera extensión como punto de partida, de tal manera que tiene más rango de movimiento hacia la DF. Este es el motivo por el que este tipo de zapatillas permite LEVANTAR MÁS PESO en el gimnasio.
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👣 Entendiendo el EJERCICIO desde un punto de vista de SALUD, para trabajar nuestro cuerpo de manera más inteligente y EVITAR LESIONES, debemos entender que la DF debe ser natural. En nuestra sociedad, el calzado con cierto “drop” que llevamos día tras día hace que apenas trabajemos el rango completo de DF. Este rango termina disminuyendo a la vez que se atrofia la musculatura estabilizadora natural del tobillo. Es fundamental realizar trabajos DESCALZOS (o con zapatillas con suelas finas sin drop), aunque podamos levantar menos peso. De esta manera, desarrollaremos la ESTABILIZACIÓN ACTIVA del pie y un rango completo de MOVILIDAD del tobillo.

Adaptado de @squat_university 
#zapatillas #fisioterapia #salud #movimiento #calzadominimalista #running #halterofilia #powerlifting #movement #crossfit #barefoot #minimalshoes #minimalism #minimalismo #weightlifting #gimnasio #gym #fitness #rehab #prehab #workout #health #pain #injury #squatuniversity
¿QUÉ ZAPATILLAS ME PONGO PARA EL GIMNASIO? 🏃 Las zapatillas de RUNNING, tienen una suela acolchada para absorber el impacto del talón a la hora de contactar con el suelo (técnica de carrera bastante cuestionable, por cierto). Utilizadas en el gimnasio, esa suela resulta inestable. Al intentar levantar un peso, la fuerza reactiva que se ejerce no se transmite en la misma dirección, sino que se disipa en otras direcciones, reduciendo nuestro rendimiento. Además, la inestabilidad que crean las zapatillas aumenta el RIESGO DE LESIÓN. . 🏋️ Por otra parte, para realizar un levantamiento olímpico (Halterofilia, Powerlifting, CrossFit etc), la dorsiflexión (DF) del tobillo es fundamental, ya que permite descender de manera más vertical y activar más el cuádriceps. Esta es una musculatura fuerte, que nos permite levantar más peso. De esta manera, una zapatilla de HALTEROFILIA, que tiene una suela rígida (muy estable) y con mucho “drop” (talón) hace que nuestro pie se sitúe en ligera extensión como punto de partida, de tal manera que tiene más rango de movimiento hacia la DF. Este es el motivo por el que este tipo de zapatillas permite LEVANTAR MÁS PESO en el gimnasio. . 👣 Entendiendo el EJERCICIO desde un punto de vista de SALUD, para trabajar nuestro cuerpo de manera más inteligente y EVITAR LESIONES, debemos entender que la DF debe ser natural. En nuestra sociedad, el calzado con cierto “drop” que llevamos día tras día hace que apenas trabajemos el rango completo de DF. Este rango termina disminuyendo a la vez que se atrofia la musculatura estabilizadora natural del tobillo. Es fundamental realizar trabajos DESCALZOS (o con zapatillas con suelas finas sin drop), aunque podamos levantar menos peso. De esta manera, desarrollaremos la ESTABILIZACIÓN ACTIVA del pie y un rango completo de MOVILIDAD del tobillo. Adaptado de @squat_university #zapatillas  #fisioterapia  #salud  #movimiento  #calzadominimalista  #running  #halterofilia  #powerlifting  #movement  #crossfit  #barefoot  #minimalshoes  #minimalism  #minimalismo  #weightlifting  #gimnasio  #gym  #fitness  #rehab  #prehab  #workout  #health  #pain  #injury  #squatuniversity 
Love this post by @squat_university always giving out great information. I recently just had a little discussion with one of my clients about youth training.

Most doctors/pediatric doctors say not to have kids lift (at least the ones I've had experience with). But they general have little, to no knowledge why or why not lifting is good/bad for youth athletes.

Just like anyone that decided to start lifting weights. It can be dangerous, you can injure yourself. But, done under proper supervision with proper technique and loading it is safe for your kiddos!

#bodiesbyalex #tone2day #squatuniversity #youth #youthathletics #youthperformance #youthstrengthtraining #weights #weightlifting #strengthtraining
Love this post by @squat_university always giving out great information. I recently just had a little discussion with one of my clients about youth training. Most doctors/pediatric doctors say not to have kids lift (at least the ones I've had experience with). But they general have little, to no knowledge why or why not lifting is good/bad for youth athletes. Just like anyone that decided to start lifting weights. It can be dangerous, you can injure yourself. But, done under proper supervision with proper technique and loading it is safe for your kiddos! #bodiesbyalex  #tone2day  #squatuniversity  #youth  #youthathletics  #youthperformance  #youthstrengthtraining  #weights  #weightlifting  #strengthtraining 
🏃 Las zapatillas de RUNNING, tienen una  suela acolchada para absorber el impacto del talón a la hora de contactar con el suelo (técnica de carrera bastante cuestionable, por cierto). Utilizadas en el gimnasio, esa suela resulta inestable. Al intentar levantar un peso, la fuerza reactiva que se ejerce no se transmite en la misma dirección, sino que se disipa en otras direcciones, reduciendo nuestro rendimiento. Además, la inestabilidad que crean las zapatillas aumenta el RIESGO DE LESIÓN.
.
🏋️ Por otra parte, para realizar un levantamiento olímpico (Halterofilia, Powerlifting, CrossFit etc), la dorsiflexión (DF) del tobillo es fundamental, ya que permite descender de manera más vertical y activar más el cuádriceps. Esta es una musculatura fuerte, que nos permite levantar más peso. De esta manera, una zapatilla de HALTEROFILIA, que tiene una suela rígida (muy estable) y con mucho “drop” (talón) hace que nuestro pie se sitúe en ligera extensión como punto de partida, de tal manera que tiene más rango de movimiento hacia la DF. Este es el motivo por el que este tipo de zapatillas permite LEVANTAR MÁS PESO en el gimnasio.
.
👣 Entendiendo el EJERCICIO desde un punto de vista de SALUD, para trabajar nuestro cuerpo de manera más inteligente y EVITAR LESIONES, debemos entender que la DF debe ser natural. En nuestra sociedad, el calzado con cierto “drop” que llevamos día tras día hace que apenas trabajemos el rango completo de DF. Este rango termina disminuyendo a la vez que se atrofia la musculatura estabilizadora natural del tobillo. Es fundamental realizar trabajos DESCALZOS (o con zapatillas con suelas finas sin drop), aunque podamos levantar menos peso. De esta manera, desarrollaremos la ESTABILIZACIÓN ACTIVA del pie y un rango completo de MOVILIDAD del tobillo.

Adaptado de @squat_university 
#zapatillas #fisioterapia #salud #movimiento #calzadominimalista #running #halterofilia #powerlifting #movement #crossfit #barefoot #minimalshoes #minimalism #minimalismo #weightlifting #gimnasio #gym #fitness #rehab #prehab #workout #health #pain #injury #squatuniversity
🏃 Las zapatillas de RUNNING, tienen una suela acolchada para absorber el impacto del talón a la hora de contactar con el suelo (técnica de carrera bastante cuestionable, por cierto). Utilizadas en el gimnasio, esa suela resulta inestable. Al intentar levantar un peso, la fuerza reactiva que se ejerce no se transmite en la misma dirección, sino que se disipa en otras direcciones, reduciendo nuestro rendimiento. Además, la inestabilidad que crean las zapatillas aumenta el RIESGO DE LESIÓN. . 🏋️ Por otra parte, para realizar un levantamiento olímpico (Halterofilia, Powerlifting, CrossFit etc), la dorsiflexión (DF) del tobillo es fundamental, ya que permite descender de manera más vertical y activar más el cuádriceps. Esta es una musculatura fuerte, que nos permite levantar más peso. De esta manera, una zapatilla de HALTEROFILIA, que tiene una suela rígida (muy estable) y con mucho “drop” (talón) hace que nuestro pie se sitúe en ligera extensión como punto de partida, de tal manera que tiene más rango de movimiento hacia la DF. Este es el motivo por el que este tipo de zapatillas permite LEVANTAR MÁS PESO en el gimnasio. . 👣 Entendiendo el EJERCICIO desde un punto de vista de SALUD, para trabajar nuestro cuerpo de manera más inteligente y EVITAR LESIONES, debemos entender que la DF debe ser natural. En nuestra sociedad, el calzado con cierto “drop” que llevamos día tras día hace que apenas trabajemos el rango completo de DF. Este rango termina disminuyendo a la vez que se atrofia la musculatura estabilizadora natural del tobillo. Es fundamental realizar trabajos DESCALZOS (o con zapatillas con suelas finas sin drop), aunque podamos levantar menos peso. De esta manera, desarrollaremos la ESTABILIZACIÓN ACTIVA del pie y un rango completo de MOVILIDAD del tobillo. Adaptado de @squat_university #zapatillas  #fisioterapia  #salud  #movimiento  #calzadominimalista  #running  #halterofilia  #powerlifting  #movement  #crossfit  #barefoot  #minimalshoes  #minimalism  #minimalismo  #weightlifting  #gimnasio  #gym  #fitness  #rehab  #prehab  #workout  #health  #pain  #injury  #squatuniversity 
Booty Band Bodyweight Workout!🍑
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Try this:
Superset 1
1. Banded Squat Jump - 3 x AMRAP
2. Banded Rotating Squat Jump - 3 x AMRAP 
3. Banded Crab Walks - 3 x AMRAP
4. Banded Stair Climb - 5 Flights
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Tag a friend!
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📽️ DM for credit
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#bondibooty #legdays #legdaymotivation #legdaygains #legday🍑 #squatschallenge #squatsgirl #squatworkout #squatuniversity #squatjerk #squatgains #squatbutt #squatsquat #australiagirls #bondistyle #bondifit #bondibabes #fitness #fitfam #bodypositive #strongnotskinny #bootybands
Booty Band Bodyweight Workout!🍑 . . Try this: Superset 1 1. Banded Squat Jump - 3 x AMRAP 2. Banded Rotating Squat Jump - 3 x AMRAP 3. Banded Crab Walks - 3 x AMRAP 4. Banded Stair Climb - 5 Flights . Tag a friend! . 📽️ DM for credit - #bondibooty  #legdays  #legdaymotivation  #legdaygains  #legday 🍑 #squatschallenge  #squatsgirl  #squatworkout  #squatuniversity  #squatjerk  #squatgains  #squatbutt  #squatsquat  #australiagirls  #bondistyle  #bondifit  #bondibabes  #fitness  #fitfam  #bodypositive  #strongnotskinny  #bootybands 
Let's not get caught in the dogma, Strength is Strength and it has different layers.
Let's not get caught in the dogma, Strength is Strength and it has different layers.
Momma's gotta get her workout in too 😂❤️ too cute @stayingfitmom
💘 Follow @Squat_love.passion for more 😉
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Comment below if You like this 💕
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😝  Credit  @homesquats
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💘 Tag your friends 👇

#squatjerk #squatworkout #squatsquatsquat #squatbenchdeadlift #squatday #squatchallenge #squatsfordays #squatuniversity #squatgoals #squatschallenge #squatsbooty #squats🍑 #girlswhosquat
First time squatting in a long time and this was a nice toe in the water as far as the pain I was feeling in my hip flexor. Last set of 4x6 @ 199
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#squatuniversity #boxsquats #squats #gymrat #goldsgym #workout #rehab #instafit #instafitness #fitness
selv i eksamensstresset klarer jeg å presse opp 100kg, relativt lett, to ganger! det er viktig med pauser og avbrekk i lesingen også, og hos meg blir treningen aldri nedprioritert. også hjelper det veldig at det alltid er god stemning på OSK🙌 @oslopowerlifting #squat #squatuniversity #oslopowerlifting #oslostyrkeløftklubb #💯
selv i eksamensstresset klarer jeg å presse opp 100kg, relativt lett, to ganger! det er viktig med pauser og avbrekk i lesingen også, og hos meg blir treningen aldri nedprioritert. også hjelper det veldig at det alltid er god stemning på OSK🙌 @oslopowerlifting #squat  #squatuniversity  #oslopowerlifting  #oslostyrkeløftklubb  #💯
follow @homesquats and click the link in our profile 😑👻 this video is craziness by @acrowithjon 😁🙄
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FOLLOW 👇👇👇👇@Squat_mylfe
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📷  @homesquats

#squatass #squats_booty #squatlover #frontsquat #squatchallenge #slavsquat #squatbooty🍑 #pistolsquat #girlswhosquat #squatjerk #squatuniversity
Adoro questa pagina, per gli amanti della pesistica e alzate fondamentali la consiglio vivamente!!! 💪💪😀#training #squatuniversity #squat #gym #powerlifting #benchpress #workout #weighlifting #fitnessmotivation #hardwork #powerrack #powerlifts
hahaa 😂😂 Is this you?

Tag a friend!
hahaa 😂😂 Is this you? Tag a friend!
“You don’t know what you don’t know, so take every day as an opportunity to learn something new... the moment you think you know everything, you’ve plateaued your growth” Dr Aaron Horschig (@squat_university ) dropping the knowledge bombs on @themindmuscleproject 📓 #alwayslearning
“You don’t know what you don’t know, so take every day as an opportunity to learn something new... the moment you think you know everything, you’ve plateaued your growth” Dr Aaron Horschig (@squat_university ) dropping the knowledge bombs on @themindmuscleproject 📓 #alwayslearning 
Be the best you can be. @georgeleeman
Be the best you can be. @georgeleeman
100 Days of Squats complete🙌🏼
Well, Well, Well! 
Finished at last👍🏼
Thank you to everyone that participated in this challenge with me! You have kept me motivated for 100 days!!! thank you! This has been an amazing challenge👉🏼 I’ve enjoyed learning how to do deep squats, tho I am not perfect I have learnt a lot!! Here is my before & after transformation. I’ll upload some side by side before and after shots later but I am VERY IMPRESSED🙌🏼
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#100daysof10minsquats #Squat #100daychallenge #squatbooty #squatlife #squatchallenge #squatsbooty #squatting #squatmotivation #squatgirl #squatsfordays #squateveryday #squatgoals #squatuniversity #squatday #squatclean #SquatGuide #squatober #squatsporation #squatrack #squatvideos #squatfordays #squatsquad #squatass  #squatproof
100 Days of Squats complete🙌🏼 Well, Well, Well! Finished at last👍🏼 Thank you to everyone that participated in this challenge with me! You have kept me motivated for 100 days!!! thank you! This has been an amazing challenge👉🏼 I’ve enjoyed learning how to do deep squats, tho I am not perfect I have learnt a lot!! Here is my before & after transformation. I’ll upload some side by side before and after shots later but I am VERY IMPRESSED🙌🏼 . . . #100daysof10minsquats  #Squat  #100daychallenge  #squatbooty  #squatlife  #squatchallenge  #squatsbooty  #squatting  #squatmotivation  #squatgirl  #squatsfordays  #squateveryday  #squatgoals  #squatuniversity  #squatday  #squatclean  #SquatGuide  #squatober  #squatsporation  #squatrack  #squatvideos  #squatfordays  #squatsquad  #squatass  #squatproof 
Pt. 3/3
Train Smart, Train Hard
Pt. 3/3 Train Smart, Train Hard
Try this full body workout at home or on the go 💪💪
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1. Banded Side to Sides- 3 x AMRAP
2. Air Squat to Overhead Press - 3 x AMRAP
3. 1 Arm Row - 3 x AMRAP
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Tag a friend!
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📽️ DM for credit
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#bondibooty #legdays #legdaymotivation #legdaygains #legday🍑 #squatschallenge #squatsgirl #squatworkout #squatuniversity #squatjerk #squatgains #squatbutt #squatsquat #australiagirls #bondistyle #bondifit #bondibabes
🍑 to the ground..
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Are hack squats effective??
👇
Machine hack squats require a strong development of the vastus medialis muscles and extremely good stability of the knee joints to be truly effective. Actually less than 5% of trainees fit in that category, and therefore can make significant gains from machine hack squat.
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#sauatgains
#squatuniversity
#legsday
#quads
#hamstring
#glutes
#fitnessmagazine
#fitnessacademy
#slfitness
#strength
#strecth 
#recovery
Pt. 2/3
Train Smart, Train Hard
Pt. 2/3 Train Smart, Train Hard
Pt. 1/3
Train Smart, Train Hard.
Pt. 1/3 Train Smart, Train Hard.
Big snatches coming soon, just got to keep practicing. 🏋🏾‍♀️
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Some accessory work 
Overhead squats, x5 90kg then 95kg
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#overheadsquat #olympiclifting #olympicweightlifting #squats #crossfit #training #squatclub #squatuniversity