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🏃‍♀️Midweek Mobility🏃‍♂️ *(Refer back to June 19th, 20th & 21st for hamstring mobility)
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This week is the RDL. The 3 main muscles being worked are: Biceps femoris, Semimembranosus and the Semitendinosus.
- (Romanian deadlift) is a hip hinge movement, which generally involves a relatively fixed position of the knee and lower leg while the hips flex and move. -
The RDL increase mobility in your hips due to the straighter leg position. It works your glutes and hamstrings more than a conventional deadlift because there is very little knee flexion (almost none!!) and the quads are not involved very much at all.  It improves dynamic flexibility, mainly in your hamstrings and low back. -
In the following 3 videos we go over a traditional RDL, split stance RDL and a sumo stance RDL. The change in your foot position will put more focus on one or more of the 3 muscle groups mentioned. 
#midweekmobility #personaltrainer #skyhawkbootybuilders #fitness #hamstrings #demhammies #glutes
🏃‍♀️Midweek Mobility🏃‍♂️ *(Refer back to June 19th, 20th & 21st for hamstring mobility) - This week is the RDL. The 3 main muscles being worked are: Biceps femoris, Semimembranosus and the Semitendinosus. - (Romanian deadlift) is a hip hinge movement, which generally involves a relatively fixed position of the knee and lower leg while the hips flex and move. - The RDL increase mobility in your hips due to the straighter leg position. It works your glutes and hamstrings more than a conventional deadlift because there is very little knee flexion (almost none!!) and the quads are not involved very much at all. It improves dynamic flexibility, mainly in your hamstrings and low back. - In the following 3 videos we go over a traditional RDL, split stance RDL and a sumo stance RDL. The change in your foot position will put more focus on one or more of the 3 muscle groups mentioned. #midweekmobility  #personaltrainer  #skyhawkbootybuilders  #fitness  #hamstrings  #demhammies  #glutes 
🏃‍♀️Midweek Mobility🏃‍♂️
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(Refer back to our post on June 27th for shoulder mobility) 💪🏼 It is very common for our shoulders to become so tight that it limits range of motion, causes rounding, or leaning forward and in time it will look like you have a small hunchback 😳 💪🏼 In these videos we demonstrate what exercises you can do in order to still target the shoulders while you continue to work on your shoulder mobility.
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#mobilityproject #anytimefitness #anytimefitnessskyhawk #skyhawkbootybuilders #shouldermobility #flexibility #stretching #landmines #dumbbells #shoulderpress #inclinepress #bouldershoulders #fitness #igfitfam #spreadtheknowledge #learning #alwayslearning
🏃‍♀️Midweek Mobility🏃‍♂️ . (Refer back to our post on June 27th for shoulder mobility) 💪🏼 It is very common for our shoulders to become so tight that it limits range of motion, causes rounding, or leaning forward and in time it will look like you have a small hunchback 😳 💪🏼 In these videos we demonstrate what exercises you can do in order to still target the shoulders while you continue to work on your shoulder mobility. . . . #mobilityproject  #anytimefitness  #anytimefitnessskyhawk  #skyhawkbootybuilders  #shouldermobility  #flexibility  #stretching  #landmines  #dumbbells  #shoulderpress  #inclinepress  #bouldershoulders  #fitness  #igfitfam  #spreadtheknowledge  #learning  #alwayslearning 
🏃‍♀️Midweek Mobility🏃‍♂️ 💥Bulgarian split squat💥

The Bulgarian split squat  is a single-leg strength exercise that targets the quads, glutes, and hamstrings. Performing the exercise with dumbbells (or kettlebells) ensures muscular balance on both sides of the body. We have used and implemented many variations of this exercise due to  @bjgaddour videos, so thank you . 🍑🔥🍑 It's very common to have tight hips. So if you notice your range of motion (or lack thereof)  weeds work refer back to our post on June 12th for hip mobility🕺💃
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#mobilityproject #anytimefitness #anytimefitnessskyhawk #skyhawkbootybuilders #depth Bulgariansplitsquat #hipmobility #corework #balance #fitness #igfit #getstronger #getbetter #grow #learn #knowledge #pt #trainers #strength #learning
🏃‍♀️Midweek Mobility🏃‍♂️ 💥Bulgarian split squat💥 The Bulgarian split squat  is a single-leg strength exercise that targets the quads, glutes, and hamstrings. Performing the exercise with dumbbells (or kettlebells) ensures muscular balance on both sides of the body. We have used and implemented many variations of this exercise due to @bjgaddour videos, so thank you . 🍑🔥🍑 It's very common to have tight hips. So if you notice your range of motion (or lack thereof) weeds work refer back to our post on June 12th for hip mobility🕺💃 . . . #mobilityproject  #anytimefitness  #anytimefitnessskyhawk  #skyhawkbootybuilders  #depth  Bulgariansplitsquat #hipmobility  #corework  #balance  #fitness  #igfit  #getstronger  #getbetter  #grow  #learn  #knowledge  #pt  #trainers  #strength  #learning 
🏋️‍♂️Midweek Mobility🏋️‍♀️ 💪🏼ROUNDED SHOULDERS💪🏼
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Rounded shoulders are VERY common and often get over looked when it comes to properly stretching in order to open up the chest muscles and relieve tension. Having the proper shoulder mobility will allow for more effective workouts, less strain on the joints and muscles, and better form and posture. .
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#mobilityproject #anytimefitness #anytimefitnessskyhawk #shouldermobility #flexibility #stretching #skyhawkbootybuilders
🏋️‍♂️Midweek Mobility🏋️‍♀️ 💪🏼ROUNDED SHOULDERS💪🏼 . Rounded shoulders are VERY common and often get over looked when it comes to properly stretching in order to open up the chest muscles and relieve tension. Having the proper shoulder mobility will allow for more effective workouts, less strain on the joints and muscles, and better form and posture. . . . #mobilityproject  #anytimefitness  #anytimefitnessskyhawk  #shouldermobility  #flexibility  #stretching  #skyhawkbootybuilders 
🏋️‍♂️Midweek Mobility *VIDEO*🏋️‍♀️ This week we've been talking about low back pain and how to release tension in the lumbar region.  The following exercises help with tension in the low back and also tight hips and glutes.
Starting next week we will be posting EXERCISES that you can implement with the given mobility work 🙌

Video 1- Bird-dog 
Video 2- Bridge 
Video 3- Superman
Video 4 & 5- Foam rolling
Video 6- Sibgle and double lacrosse balls
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Focus on BREATHING through the discomfort, taking your time and recalling and focusing on the muscle group(s) you're working. Applying these to your daily/weekly routines WILL help TREMENDOUSLY with your weight lifting, cardio or overall exercise programs! .

Please comment or like below. Give us a shout out if you try any of these and let us know what you think💪🏼
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#skyhawkbootybuilders #mobilityproject #anytimefitness #anytimefitnessskyhawk #flexibility #foamrolling #lowbackwork #lacrosseball #breaththroughthepain #gluteopener
🏋️‍♂️Midweek Mobility *VIDEO*🏋️‍♀️ This week we've been talking about low back pain and how to release tension in the lumbar region. The following exercises help with tension in the low back and also tight hips and glutes. Starting next week we will be posting EXERCISES that you can implement with the given mobility work 🙌 Video 1- Bird-dog Video 2- Bridge Video 3- Superman Video 4 & 5- Foam rolling Video 6- Sibgle and double lacrosse balls . Focus on BREATHING through the discomfort, taking your time and recalling and focusing on the muscle group(s) you're working. Applying these to your daily/weekly routines WILL help TREMENDOUSLY with your weight lifting, cardio or overall exercise programs! . Please comment or like below. Give us a shout out if you try any of these and let us know what you think💪🏼 . . . #skyhawkbootybuilders  #mobilityproject  #anytimefitness  #anytimefitnessskyhawk  #flexibility  #foamrolling  #lowbackwork  #lacrosseball  #breaththroughthepain  #gluteopener 
🏋️‍♂️Midweek mobility 🏋️‍♀️
Do you have low back pain? Tight glutes? This week we will be going over the following exercises and how to properly do them to release tension in your low back and glutes.
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1. Bird-dog
2. Superman
3. Bridge 
4. Foam rolling
5. Lacrosse ball
6. Double lacrosse ball .

Bird-dog and superman help with strengthening and building a strong core to support your lower back, the bridge helps with core along with strengthening your glutes and hamstrings. You need to build that FOUNDATION before you go right to the larger muscle groups with the weights 💪🏼 .

Foam rolling and rolling out the muscles with a ball helps break up adhesions and scar tissue to allow for faster healing and recovery time. .

The gluteal muscles are a group of 3 muscles: gluteus maximus, gluteus medius and the gluteus minimus. These muscles originate from the ilium and sacrum which if the surrounding muscles are tight can cause pulling in the low back (ie) pain.
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#mobilityproject #anytimefitness #anytimefitnessskyhawk #skyhawkbootybuilders #lowbackpain #flexibility #stretching #glutes #foamrolling #lacrosse #rollitout #knowledge #alwayslearning
🏋️‍♂️Midweek mobility 🏋️‍♀️ Do you have low back pain? Tight glutes? This week we will be going over the following exercises and how to properly do them to release tension in your low back and glutes. . 1. Bird-dog 2. Superman 3. Bridge 4. Foam rolling 5. Lacrosse ball 6. Double lacrosse ball . Bird-dog and superman help with strengthening and building a strong core to support your lower back, the bridge helps with core along with strengthening your glutes and hamstrings. You need to build that FOUNDATION before you go right to the larger muscle groups with the weights 💪🏼 . Foam rolling and rolling out the muscles with a ball helps break up adhesions and scar tissue to allow for faster healing and recovery time. . The gluteal muscles are a group of 3 muscles: gluteus maximus, gluteus medius and the gluteus minimus. These muscles originate from the ilium and sacrum which if the surrounding muscles are tight can cause pulling in the low back (ie) pain. . . #mobilityproject  #anytimefitness  #anytimefitnessskyhawk  #skyhawkbootybuilders  #lowbackpain  #flexibility  #stretching  #glutes  #foamrolling  #lacrosse  #rollitout  #knowledge  #alwayslearning 
🏃‍♀️Midweek mobility 🏃‍♂️
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As you know this week we are focusing on ankle mobility testing and exercises to help get those ankles to move better
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1st video- ankle mobility testing
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2nd and 3rd video are to show what you can do if you feel a pulling or stretching in your calf muscles (and Zacks nice shoes)🤤😜And he has great ankle mobility, the baseboard adds an extra inch, so he was getting about 5 inches past his knee👏
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4th video is good for regular ankle mobility but also to help with joint stabilization (if you feel a pinch, or pressure in the front of your ankle during the ankle test). .
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#skyhawkbootybuilders #anklemobility #midweekmobility  #anytimefitness #anytimefitnessskyhawk #learning #alwaysgrowing #knowledge #stretching #flexibility #gymlife #fitlife #igfitfam
🏃‍♀️Midweek mobility 🏃‍♂️ . As you know this week we are focusing on ankle mobility testing and exercises to help get those ankles to move better . . 1st video- ankle mobility testing . 2nd and 3rd video are to show what you can do if you feel a pulling or stretching in your calf muscles (and Zacks nice shoes)🤤😜And he has great ankle mobility, the baseboard adds an extra inch, so he was getting about 5 inches past his knee👏 . 4th video is good for regular ankle mobility but also to help with joint stabilization (if you feel a pinch, or pressure in the front of your ankle during the ankle test). . . #skyhawkbootybuilders  #anklemobility  #midweekmobility  #anytimefitness  #anytimefitnessskyhawk  #learning  #alwaysgrowing  #knowledge  #stretching  #flexibility  #gymlife  #fitlife  #igfitfam 
🏃‍♀️Midweek mobility 🏃‍♂️
This week is the ankle! Having tight or immobile ankles can get in the way of so much more than just squats. We will be showing a couple ways to test whether or not its joint restriction or soft tissue/muscle restriction. Once identified there are a few exercises you can do for more range of motion, deeper squats, better lunges, etc... stay tuned! .
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#anklemobility #anytimefitness #anytimefitnessskyhawk #skyhawkbootybuilders #depth #rom #movement #flexibility #workout #fitness #fitfam #affitness
🏃‍♀️Midweek mobility 🏃‍♂️ This week is the ankle! Having tight or immobile ankles can get in the way of so much more than just squats. We will be showing a couple ways to test whether or not its joint restriction or soft tissue/muscle restriction. Once identified there are a few exercises you can do for more range of motion, deeper squats, better lunges, etc... stay tuned! . . . #anklemobility  #anytimefitness  #anytimefitnessskyhawk  #skyhawkbootybuilders  #depth  #rom  #movement  #flexibility  #workout  #fitness  #fitfam  #affitness 
BRAND NEW DUMBBELL ALERT 🚨🚨🚨 Remember that pesky 60# that just wouldn’t stay together? No more!!! These new Iron Grip DBs are welded together in to 1 piece so that means no more unscrewing and uncertainty for ya’ll!

Come by and check them out!
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#irongripforthewin #gainz #dumbbells #skyhawkbootybuilders #gymlife #lightweight #5-100lbs #timetohitthehundreds
💃 Midweek Mobility 🕺
This week is SHOULDER mobility.  There are four major muscles to make your shoulders rotate/function properly:  Supraspinatus, Infraspinatus, Subscapularis and Teres minor....aka the Rotator Cuff 
Compensations, pain and muscle imbalances in lifting are very common when the the muscles are too tight. A couple videos on how to properly do these mobilizations are coming at you Thursday 💪🏼
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Breathing and mind↔️muscle connection play a role as well so Stay tuned! And the Elevated Prayer Stretch starts it off!
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#mobilityproject #anytimefitness #anytimefitnessskyhawk #shouldermobility #skyhawkbootybuilders
💃 Midweek Mobility 🕺 This week is SHOULDER mobility. There are four major muscles to make your shoulders rotate/function properly: Supraspinatus, Infraspinatus, Subscapularis and Teres minor....aka the Rotator Cuff Compensations, pain and muscle imbalances in lifting are very common when the the muscles are too tight. A couple videos on how to properly do these mobilizations are coming at you Thursday 💪🏼 . Breathing and mind↔️muscle connection play a role as well so Stay tuned! And the Elevated Prayer Stretch starts it off! . . #mobilityproject  #anytimefitness  #anytimefitnessskyhawk  #shouldermobility  #skyhawkbootybuilders 
Need more HIIT in your life?!?! Or maybe just need a little more of that signature laugh we all are so used to?! Our former fearless leader, Gina Wright, will be teaching a HIIT Circuit class on Monday mornings at 8:45 a.m. starting 6/25!

#skyhawkbootybuilders #groupclasses #hiit #hiittraining
Need more HIIT in your life?!?! Or maybe just need a little more of that signature laugh we all are so used to?! Our former fearless leader, Gina Wright, will be teaching a HIIT Circuit class on Monday mornings at 8:45 a.m. starting 6/25! #skyhawkbootybuilders  #groupclasses  #hiit  #hiittraining 
🕺🏼 Midweek Mobility 🕺🏼 ***Video Edition*** See our previous post for written explanations 🙌🏼 Video #1: lacrosse ball hamstring myofascial release

Video #2: partner-assisted hamstring myofascial release using a roll stick

Video #3: what to do and what not to do for the static hamstring stretch. (Sound in for this one)

#midweekmobility #anytimefitness #skyhawkbootybuilders #personaltrainer #demhammies #fitness #mobility #mobilitytraining #myofascialrelease #foamrolling
🕺🏼 Midweek Mobility 🕺🏼 ***Video Edition*** See our previous post for written explanations 🙌🏼 Video #1 : lacrosse ball hamstring myofascial release Video #2 : partner-assisted hamstring myofascial release using a roll stick Video #3 : what to do and what not to do for the static hamstring stretch. (Sound in for this one) #midweekmobility  #anytimefitness  #skyhawkbootybuilders  #personaltrainer  #demhammies  #fitness  #mobility  #mobilitytraining  #myofascialrelease  #foamrolling 
🕺🏼 Midweek Mobility 🕺🏼 Hamstrings Part 2: Static Stretches

Option #1: Lying Supine on floor, using strap or band wrapped around foot.  Maintain a small bend in knee and pull leg towards you using strap.  Find tension and hold for at least 60 seconds (2+ minutes is ideal!) Option #2: Standing with foot elevated on box or bench.  Keep a small bend in stretched leg’s knee.  Square your hips and shoulders up box and hinge forward at the hips while maintaining a neutral spine and find tension in hamstring.  Hold for at least 60 seconds (2+ is ideal!!) #mobilityproject #midweekmobility #skyhawkbootybuilders #fitness #anytimefitness #fitfam #demhammies #personaltrainer
🕺🏼 Midweek Mobility 🕺🏼 Hamstrings Part 2: Static Stretches Option #1 : Lying Supine on floor, using strap or band wrapped around foot. Maintain a small bend in knee and pull leg towards you using strap. Find tension and hold for at least 60 seconds (2+ minutes is ideal!) Option #2 : Standing with foot elevated on box or bench. Keep a small bend in stretched leg’s knee. Square your hips and shoulders up box and hinge forward at the hips while maintaining a neutral spine and find tension in hamstring. Hold for at least 60 seconds (2+ is ideal!!) #mobilityproject  #midweekmobility  #skyhawkbootybuilders  #fitness  #anytimefitness  #fitfam  #demhammies  #personaltrainer 
New R.I.P.P.E.D. class on Monday nights at 5:30pm!! Book your spot now and come get your sweat on with @lori_accornero 
#skyhawkbootybuilders #groupclasses #cardio #ripped #fitness #gymlife ****Don’t know how to book? Not a member and want to try it out? DM for all questions and deets****
🕺🏼 Midweek Mobility 🕺🏼 Part 1: Hamstring Myofascial Release

Option #1 (self assisted)
Using a lacrosse ball (or other hard small sphere), move up and down hamstring, searching for tenderness or painful spots.  Hover and apply pressure to all tender areas for at least 30 seconds to help relieve tension.  Make sure you hit all three heads! (check out our sweet diagram)

Option #2 (using partner)
Lying prone (face down), have a partner use a roll stick or foam roller and apply pressure, moving up and down the hamstring (again, hit all 3 heads -> see diagram). Indicate tender spots to your rolling partner and have them apply increased pressure for at least 30 seconds.

The increase in hamstring mobility and range of motion from these alone can have a great impact on squat mechanics and hip hinge movements! 🤘🏼✊🏼🏋🏼‍♀️ #midweekmobility #mobility #skyhawkbootybuilders #personaltrainer #fitness #demhammies #gymlife #squats #hiphinges #smfr #foamrolling
🕺🏼 Midweek Mobility 🕺🏼 Part 1: Hamstring Myofascial Release Option #1  (self assisted) Using a lacrosse ball (or other hard small sphere), move up and down hamstring, searching for tenderness or painful spots. Hover and apply pressure to all tender areas for at least 30 seconds to help relieve tension. Make sure you hit all three heads! (check out our sweet diagram) Option #2  (using partner) Lying prone (face down), have a partner use a roll stick or foam roller and apply pressure, moving up and down the hamstring (again, hit all 3 heads -> see diagram). Indicate tender spots to your rolling partner and have them apply increased pressure for at least 30 seconds. The increase in hamstring mobility and range of motion from these alone can have a great impact on squat mechanics and hip hinge movements! 🤘🏼✊🏼🏋🏼‍♀️ #midweekmobility  #mobility  #skyhawkbootybuilders  #personaltrainer  #fitness  #demhammies  #gymlife  #squats  #hiphinges  #smfr  #foamrolling 
Hip Flexor Mobility Part Two!
**sound on**
Check out these two videos with explanations on how to further mobilize dem hips.  30-60s can get it done but shoot for 2-5 minutes on each side for some game changing hip mobility and postural realignment #posteriorpelvictilt #mobility #mobilitytraining #skyhawkbootybuilders #gym #fitness #personaltraining #personaltrainer #fitspo
Midweek Mobility: The Hip Flexors!!
Sitting for extending periods of time puts your hip flexors in a chronically shortened state and can lead to adaptive muscle shortening and other imbalances that can affect other areas of your body and life.  Spend 5-10 minutes on each side in either one of these mobility drills to create better mobility in the anterior hip and create a more balanced hip position.  Pair that with some foam rolling and strengthening exercises on the posterior chain (hamstrings/glutes) and you’re on your way to addressing one of the most chronic workplace problems!! “Sitting: it’s the new smoking” 😂😳 #forrealztho
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#midweekmobilty #mobility #skyhawkbootybuilders #fitness #streeeeetchingdemhips #glutes #hamstrings #hipflexors #personaltrainer #functionaltraining #functionalfitness
Midweek Mobility: The Hip Flexors!! Sitting for extending periods of time puts your hip flexors in a chronically shortened state and can lead to adaptive muscle shortening and other imbalances that can affect other areas of your body and life. Spend 5-10 minutes on each side in either one of these mobility drills to create better mobility in the anterior hip and create a more balanced hip position. Pair that with some foam rolling and strengthening exercises on the posterior chain (hamstrings/glutes) and you’re on your way to addressing one of the most chronic workplace problems!! “Sitting: it’s the new smoking” 😂😳 #forrealztho  . . . #midweekmobilty  #mobility  #skyhawkbootybuilders  #fitness  #streeeeetchingdemhips  #glutes  #hamstrings  #hipflexors  #personaltrainer  #functionaltraining  #functionalfitness