an online Instagram web viewer
  • totalbodyperformancefit
    Total Body Performance&fitness
    @totalbodyperformancefit

Images by totalbodyperformancefit

Dead start Squats

It drills perfect squatting form. It won't allow you to shoot your hips up. If you do, you'll drop the bar forward. You can't twist your way up or shift your weight to one side because the bar will roll off.

It makes you super strong out of the hole. By starting from a dead-start (from pins), you're unable to rely on the stretch reflex or bounce, so you become better at producing force when starting your squat. Bonus benefit: It'll transfer well to the deadlift, too.

It's the best way to develop your ability to create tension in your core when squatting. Most people can establish core tension at the top of the lift, but they tend to lose it when they reach the bottom. This squat variation programs your nervous system to tighten the core to start the squat because it's impossible to do a heavy dead-start Frankenstein squat with a soft core.

It strengthens the catch position of a clean if you're an Olympic weightlifter.A lot of lifters miss heavy cleans because they lose tightness in the bottom position. This exercise is the best way to get stronger in that phase of the lift.

It's the purest form of squat for the legs. It's especially effective for people with long limbs who get mostly glutes, hamstrings, and lower back development from regular squats.

It increases flexibility. Over time it'll also help improve hip mobility, especially the capacity to reach a full range of motion under maximal tension
Dead start Squats It drills perfect squatting form. It won't allow you to shoot your hips up. If you do, you'll drop the bar forward. You can't twist your way up or shift your weight to one side because the bar will roll off. It makes you super strong out of the hole. By starting from a dead-start (from pins), you're unable to rely on the stretch reflex or bounce, so you become better at producing force when starting your squat. Bonus benefit: It'll transfer well to the deadlift, too. It's the best way to develop your ability to create tension in your core when squatting. Most people can establish core tension at the top of the lift, but they tend to lose it when they reach the bottom. This squat variation programs your nervous system to tighten the core to start the squat because it's impossible to do a heavy dead-start Frankenstein squat with a soft core. It strengthens the catch position of a clean if you're an Olympic weightlifter.A lot of lifters miss heavy cleans because they lose tightness in the bottom position. This exercise is the best way to get stronger in that phase of the lift. It's the purest form of squat for the legs. It's especially effective for people with long limbs who get mostly glutes, hamstrings, and lower back development from regular squats. It increases flexibility. Over time it'll also help improve hip mobility, especially the capacity to reach a full range of motion under maximal tension
Fitness Friday

Satan's Squats

6 reps of slow Squats
6 reps of fast Squats
6 reps of Squat jumps

6 rounds

All with barbell and weight

#squats #workout #fitnessFriday #exercise #hardwork #legs #bums #fitness #motivation
Bulgarian Squat

The benefits of the Bulgarian split squat are that it…

Produces noticeable lower body muscle & strength gains.

Achieves a similar amount of lower body muscular overload as the Squat does, but with a fraction of the weight.

Increases flexibility of the hip flexors and improves overall lower body mobility

Dramatically improves your core strength & balance, as well as your agility.

Reduces risk of injury by minimizing strength & muscular differences between your left and right side.

Helps bust through barbell squat plateaus, often caused by one leg being a “weak link.” #bulgariansplitsquats
#squats #legs #legday #workout #strength #conditioning #explosive #fitness #exercise #training #weights #football #inseason #variation
Bulgarian Squat The benefits of the Bulgarian split squat are that it… Produces noticeable lower body muscle & strength gains. Achieves a similar amount of lower body muscular overload as the Squat does, but with a fraction of the weight. Increases flexibility of the hip flexors and improves overall lower body mobility Dramatically improves your core strength & balance, as well as your agility. Reduces risk of injury by minimizing strength & muscular differences between your left and right side. Helps bust through barbell squat plateaus, often caused by one leg being a “weak link.” #bulgariansplitsquats  #squats  #legs  #legday  #workout  #strength  #conditioning  #explosive  #fitness  #exercise  #training  #weights  #football  #inseason  #variation 
Our new and revised timetable is now live!! Message now to book on!!
Our new and revised timetable is now live!! Message now to book on!!
3 reasons why you should try Total Body Performance & fitness 
1. You will find yourself immersed in a Fun, Friendly,  SAFE environment 
2. Not all gyms are the same,  some value athletes,  some value younger population's, some even value one specific training style 
At Total Body we value everyone and treat everyone as equal.

3. You'll either love it, or find it's not for you. Either way you need to try... To book your free session,  drop us a 
FB message 
We're looking forward to seeing you 
The Total body performance & fitness team

#totalbody #fitness #bootcamp #promo #exercise #gym #tbpf #fitnesslass #workout #membership #mansfield #nottinghamshire
3 reasons why you should try Total Body Performance & fitness 1. You will find yourself immersed in a Fun, Friendly, SAFE environment 2. Not all gyms are the same, some value athletes, some value younger population's, some even value one specific training style At Total Body we value everyone and treat everyone as equal. 3. You'll either love it, or find it's not for you. Either way you need to try... To book your free session, drop us a FB message We're looking forward to seeing you The Total body performance & fitness team #totalbody  #fitness  #bootcamp  #promo  #exercise  #gym  #tbpf  #fitnesslass  #workout  #membership  #mansfield  #nottinghamshire 
Nice to see the gym out and about yesterday during warm ups!! With a few representives out over the weekend as the rugby league season comes to an end!

And footballers today!! If your looking for sport specific training then total body is the gym for you!
Nice to see the gym out and about yesterday during warm ups!! With a few representives out over the weekend as the rugby league season comes to an end! And footballers today!! If your looking for sport specific training then total body is the gym for you!
Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.

#consistency #motivation #keepatit #fitness #progress #gym #tbpf #totalbody
Well done to the guys from the gym who took part at the euro tag tournament at Sheffield on Saturday!! You guys did awesome and showed every bit of teamwork, encouragement and Communitiy spirit we all thrive on at total body!!
Well done to the guys from the gym who took part at the euro tag tournament at Sheffield on Saturday!! You guys did awesome and showed every bit of teamwork, encouragement and Communitiy spirit we all thrive on at total body!!
Intrigued by what’s on offer but not visited us yet? 
With multiple group exercise classes, open gym, military style boot camps, weights room, PT studio, experienced passionate trainers and much more what are you waiting for?

Drop us a message now to find out how we could help you with your fitness and weight management goals in a fun a friendly environment 😁
Intrigued by what’s on offer but not visited us yet? With multiple group exercise classes, open gym, military style boot camps, weights room, PT studio, experienced passionate trainers and much more what are you waiting for? Drop us a message now to find out how we could help you with your fitness and weight management goals in a fun a friendly environment 😁
This is Dylan

I'd like to introduce you to Dylan because Dylan believe it or not is one of our top boot campers!! Started off a very shy lacking confidence little boy who hid away from everything and everyone just following his dad round the class!! Today around 10 weeks in Dylan is a new guy!! Head held high!! Chest out!! Gets excited about every class gets involved with everyone.

He took all the skills of encouragement he had seen and learnt and gives it out to everyone just as they do him.

He digs deep every sessions!! He hasn't just got fit but he has got confident!! His personality is really showing!! And is a big part of our community!

Not only that he has improved out of the class with his school work improving socially becoming more active teaching his friend stuff from boot camp in P. E everyone of us is proud of you dude. 
Dylan my friend you have played a massive part in helping people grow and you just don't know it!! Your future is bright and your an absolute pleasure to train! Keep up that hard work 
And remember 
YOU ROCK!!!
This is Dylan I'd like to introduce you to Dylan because Dylan believe it or not is one of our top boot campers!! Started off a very shy lacking confidence little boy who hid away from everything and everyone just following his dad round the class!! Today around 10 weeks in Dylan is a new guy!! Head held high!! Chest out!! Gets excited about every class gets involved with everyone. He took all the skills of encouragement he had seen and learnt and gives it out to everyone just as they do him. He digs deep every sessions!! He hasn't just got fit but he has got confident!! His personality is really showing!! And is a big part of our community! Not only that he has improved out of the class with his school work improving socially becoming more active teaching his friend stuff from boot camp in P. E everyone of us is proud of you dude. Dylan my friend you have played a massive part in helping people grow and you just don't know it!! Your future is bright and your an absolute pleasure to train! Keep up that hard work And remember YOU ROCK!!!
Become part of the family and enjoy an excellent class in a great and fun filled environment

Boot Camp is back again this evening and Thursday!! For more information or to book on Dm us

1830hrs

Open to all ages and abilities
Become part of the family and enjoy an excellent class in a great and fun filled environment Boot Camp is back again this evening and Thursday!! For more information or to book on Dm us 1830hrs Open to all ages and abilities
Bit of warm up fun before yesterday brutal outdoor sessions for the boot campers

YMCA
Jog on a spot every time it says
Young man - star jump
Ymca - burpee

Get that laughs and relaxed environment started from the begining and the hard work straight after!

#totalbodynation #teamtotalbody #totalbody #tbpf #fitness #fitnessclass #burpees #ymca #fitnesstomusic #musicalfitness #enjoy #motivation #bootcamp #warmup
So can you complete the challenge?

Every time five say down you go into a plank

Every time five says everyone get up
Press up position and press ups to the
1 2 3 4

Complete the song that is your challenge

#totalbodynation #teamtotalbody #tbpf #totalbody #pressups #plank #fitness #fitnesstomusic #challenege #workout
STARTS TONIGHT!!! 💪🥊NEW CLASS 🥊💪
💪🥊 Monday’s 1830hrs 🥊💪 Fight Club is here 🙌

Join us on Monday as we put you through an hour of heart racing, punching and kicking using boxing gloves and focus pads. 
Designed to be high tempo and work the upper & lower body, the core and the cardiovascular system. 
Suitable for all fitness abilities. Will help with weightloss and overall fitness. 
Book on now 👇
https://app.smoothbook.co/calendar/totalbodyperformanceandfitness#/class

First class free 🙌
£5 per class
Free for monthly members
STARTS TONIGHT!!! 💪🥊NEW CLASS 🥊💪 💪🥊 Monday’s 1830hrs 🥊💪 Fight Club is here 🙌 Join us on Monday as we put you through an hour of heart racing, punching and kicking using boxing gloves and focus pads. Designed to be high tempo and work the upper & lower body, the core and the cardiovascular system. Suitable for all fitness abilities. Will help with weightloss and overall fitness. Book on now 👇 https://app.smoothbook.co/calendar/totalbodyperformanceandfitness#/class First class free 🙌 £5 per class Free for monthly members
Excellent effort from @tlmussa who is 2 weeks into her 12 week

First 2 weeks has just been focusing on cleaning up the body and eliminating any bad bacteria!! Yes that is whilst eating a good amount of food still!! Time to switch and tweak a few things for Monday but roll on the next 10 weeks
Excellent effort from @tlmussa who is 2 weeks into her 12 week First 2 weeks has just been focusing on cleaning up the body and eliminating any bad bacteria!! Yes that is whilst eating a good amount of food still!! Time to switch and tweak a few things for Monday but roll on the next 10 weeks
Power step

Works on horizontal force production
Positive shin angles
Hip separation
Rapid extention in first step of acceleration

#totalbodynation #teamtotalbody #tbpf #totalbody #speed #strength #fitness #resistance #rugbyfit #explosive #legs #balance #exercise
State of mind boot camp this evening at 1830hrs only at total body!! Come along and give it a try and leave feeling a better person!! Open to all abilities and ages

We hope to see you there
State of mind boot camp this evening at 1830hrs only at total body!! Come along and give it a try and leave feeling a better person!! Open to all abilities and ages We hope to see you there