✨ GLUTE FIRING ✨ —
Often lower back pain can be caused if the Gluteus muscles aren’t firing properly if at all.
The surrounding muscles for example the QL, hamstrings can take over instead of the Glutes.
A great way to work in this is smaller Glute iscolation exercises!
This also adds in an element of mobility and stability training. It is important to incorporate some functional exercises to prevent injuries and for our everyday living.
Isolating Gluteus Medius means movements by abducting (taking away) the leg. Mine is super heavy and long so why not use this as resistance instead of boring weights!!
Life too busy to exercise? If you do eventually sit down at night to chill in front of your TV, these exercises are just for you. We will post 7 shoulder exercises that can be done in the comfort of your lounge whilst watching TV. All you need is a piece of exercise band (Obtainable at our practice). This exercise strengthens the lateral rotators of your rotator cuff. Try keeping your elbows against your body whilst moving your hands outwards away from each other, tensioning the exercise band. Do the exercise slowly and controlled.
Finally, I went to gym in the A.M. but wasn't in a healthy position and didn't eat an actually breakfast ( just a yogurt and bcaa) -i do not recommend for the stupidity and ignorance of doing it because I didn't plan for it.
2 videos -- Pulled 405 for 4 reps (probably 403~ )
And did a 425lb pull!!!
I totally am on the road to regaining my old strength. To top it off, I did this without chalk or a belt. I do feel cringey about my back but it didn't feel weird, tight or any weird vibes from the front or back of the hips.
Total lock out!!! I can't wait to start going earlier and having a total routine change again. I have been wasting my evenings at the gym lol.
Also this is what I wrote down for this day.
Sled push 90lbs both ways
Sled pull 110lb both ways
Sled push 160lb both ways
Light pull ups
1x1x1x2, 1sec hold,3sec hold
Hip flexor exercise with bands
Sled push 210 both ways
400lbs+~45lbx1 failed, but got it off floor
380lbs + 45lb x 3
275lb + red band +~45lb x 5
Accessory: pull exercise on pulley machine.
15 Standing hipflexor exercise with heavy band and 1kg ankle weight.
10 standing hipflexor exercise with x-heavy band and 1kg ankle weight.
10 with 3rd rep being a 2 second hold or pull raise.
10 with x-heavy band with no ankle weight
15 without ankle weight and heavy band
Didn't get to run before or after. :( or get to add pull ups or arm exercises
One Piece of Equiptment Series.
Today we will Look at the Standing Cable Machine , a very versatile piece of equipment that allows for a variety of exercises while providing a constant tension both while you lift and lower the weighted stacks, also allows up to two person per side especially during peak hours in the gym.
If the gym happens to be busy, and you’re low on time and you come across this piece of equipment here’re a few exercises you can try or incorporate into your sessions.
Today’s exercises compromised of
Как прийти в форму во всех смыслах после родов? 🤰🏻➡🤱🏻 Первые два месяца спорт противопоказан, плюс - когда же молодой мамочке ходить в спортзал? 🤷🏻♀ Прекрасное решение - это йога! 🧘🏻♀ А еще лучше, если занятия проходят вместе с детьми. Это дисциплинирует малышей и помогает сплотить нашу команду! 💪🏻 И если вам интересно, я буду рассказывать о том, какие этапы и в какой последовательности проходить, чтобы чувствовать себя и выглядеть даже лучше, чем до родов! 👸🏻 #exercises#exerciseswithbaby#йогасдетьми#послеродов#мамайога
0 41 hour ago
@gabe_doolan finishing 8th overall in the combined age group for the 200m with another sub 23 second race. Gabriel placed second overall for athletes born in 2005 and is slowly getting better with every race.
Day 5 of my pull-up challenge, I did the first 8 using only 1 pull-up assist band and the last 2 without one, the last 2 were hard, my upper body still isn’t strong enough to pull myself up, not for more than 2 pull-ups anyway, but I’ll get there! Never give up on yourself!! 💪🏼👊🏼❤️
If you are looking forward to becoming bulky, make sure to look at the options that are available for you to gain a healthy weight. We will let you know about the best options of how to gain weight and muscle. #weightgain#exercises#getweightfast#gethealthy#gainweight#muscles
Education Friday with the man, @wesleyvdsluis. If you want to get better you have to train. Not for a sporting purpose but to
to become a better trainer/ coach, that is what we weekly do.. practice and practice to give clients the best training sessions every week 👈🏻
2 123 hours ago
#ButtBlasters Part II These Are Not Easy. Here's The Challenge- Push Out Of Mat, Be Aware Of Each #Rep , Look At The Top Of Mat So Your Neck Stays In Line With Your Spine And If A Mirror Is Available Glance At Your Form While Performing #Exercises .
⭕️INCLINE DB BENCH PRESS⭕️
✅✅✅ Just like a bench press, it'll be extremely important to keep your shoulders safe throughout this movement, since the goal will always be to get stronger.
Extend your thorax by pulling your shoulder blades down and back, and hold the set up like this until you complete the set. The arch comes as a result of thoracic extension, as you pull your shoulders down and back. You don't just arch for the sake of "doing an arch".
This means that you'll have to keep your shoulder blades down and back through each and every rep, for a strong and stable base created by the upper back muscles.
Sit comfortably and take a look at your legs as well, you want to have a strong and stable foot placement to push from, too and keep the whole body tight and in tension. (Highly neglected).
Keep your arms at a ~75 degree angle on the way down and extend at the top without letting dumbbells touch each other.
❌❌❌ Not having the proper shoulder (& shoulder blades) position when working on the pecs will probably set things up for shoulder issues in the long term, and simply won't allow the stability & the strength the upper back muscle shelf create.
Learn how to do these exercises well for safety purposes, but also because you don't wanna waste time in the gym. Time to grow.
🔥🔥🔥TAG somebody who needs to see this!
29 3,34820 hours ago
My goals and dreams change often. One week I might be hell bent on one thing, and the next week another. .
But one thing that stays the same is that I am always moving forward. .
I’m always learning something new. Trying something new. Experimenting. Making mistakes, and becoming better. Because self love doesn’t lie in the huge accomplishments, but in the small daily improvements. The challenges you overcome and fight through every day. .
I refuse to stay still or move parallel in life. Whether in be in my career, relationships, fitness, or mental health. I am constantly on the lookout for ways to improve. .
So if you’re unsure of what you want to do, don’t drive yourself crazy thinking about it. Instead, look for opportunities where you can learn something new. ANYTHING NEW. .
The goal is to constantly evolve. Because nothing kills happiness more than staying the same.
59 1,4773 December, 2019
It is our duty to take care of our bodies. We should all exercise that right daily. 👊🏻
25 7243 hours ago
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