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New piece of equipment here at Xcel!! @versaclimber is one of the best workouts you’ll ever do. Unbelievably grateful to provide our clients with the best equipment and tools to better their lives. #fitness #fit #fitfam #strengthcoach #personaltrainer #nsca #cscs #achievegoals #904fitness #904 #jax #xcelperformance #keiser #gym #power #strength #florida #jaxbeach #pontevedrabeach #trainsmart #movement #funtionalmovement #duval #movementkills #motivation #performbetter #rogue #mobility #recovery #versaclimber
New piece of equipment here at Xcel!! @versaclimber is one of the best workouts you’ll ever do. Unbelievably grateful to provide our clients with the best equipment and tools to better their lives. #fitness  #fit  #fitfam  #strengthcoach  #personaltrainer  #nsca  #cscs  #achievegoals  #904fitness  #904  #jax  #xcelperformance  #keiser  #gym  #power  #strength  #florida  #jaxbeach  #pontevedrabeach  #trainsmart  #movement  #funtionalmovement  #duval  #movementkills  #motivation  #performbetter  #rogue  #mobility  #recovery  #versaclimber 
Not the flashiest post, I know, but I just wanted to keep those who follow us updated on the process of the progress of my Achilles rehabilitation. It’s been 3 months since the surgical repair of my Achilles, and I just wanted to take the time to thank everyone that has helped me through this process, but most importantly, my business partner and great friend @storm_woerner. On top of his brutal work ethic and long hours here, he has had to add more time to pick up where I was unable to do so. I want him to know, as well as our entire Xcel family know how appreciative I am of him and all he has done and continues to do for our business. I thank you, my family thanks you, and the Xcel family thanks you. Salt and Pepper!! @woodwaytreadmills (dynamic mode) #progress #perserverance #perspiration #fitness #exercise #exercisescience #fitfam #igfitness #igfit #jaxbeach #neptunebeach #904fitness #motivation #xcel #performance #personaltraining
Not the flashiest post, I know, but I just wanted to keep those who follow us updated on the process of the progress of my Achilles rehabilitation. It’s been 3 months since the surgical repair of my Achilles, and I just wanted to take the time to thank everyone that has helped me through this process, but most importantly, my business partner and great friend @storm_woerner. On top of his brutal work ethic and long hours here, he has had to add more time to pick up where I was unable to do so. I want him to know, as well as our entire Xcel family know how appreciative I am of him and all he has done and continues to do for our business. I thank you, my family thanks you, and the Xcel family thanks you. Salt and Pepper!! @woodwaytreadmills (dynamic mode) #progress  #perserverance  #perspiration  #fitness  #exercise  #exercisescience  #fitfam  #igfitness  #igfit  #jaxbeach  #neptunebeach  #904fitness  #motivation  #xcel  #performance  #personaltraining 
Doesn’t look like much, I know...it’s been 3 months since I had my Achilles surgically repaired, this was my first attempt at a light jog. Not the prettiest form, but it’s pain free and gives me confidence with each test or task given to me that I am able to show progress and perform. One day at a time, one week at a time, one goal at a time!! #progress #persistence #perspiration 💪💪💪😤😤😤😓😓😓
Doesn’t look like much, I know...it’s been 3 months since I had my Achilles surgically repaired, this was my first attempt at a light jog. Not the prettiest form, but it’s pain free and gives me confidence with each test or task given to me that I am able to show progress and perform. One day at a time, one week at a time, one goal at a time!! #progress  #persistence  #perspiration  💪💪💪😤😤😤😓😓😓
Swipe to see where we started... then demolition and rebuilding... now our home.  Nothing prettier than a well kept gym. Thanks to @roguefitness @xtrainingequipment @keiserfitness @woodwaytreadmills @versaclimber and @perform_better for making our gym one of Jacksonville’s best 👍🏽 #fitness #fit #fitfam #strengthcoach #personaltrainer #nsca #cscs #achievegoals #904fitness #904 #jax #xcelperformance #keiser #gym #power #strength #florida #jaxbeach #pontevedrabeach #trainsmart #movement #fms #funtionalmovement #duval #movementkills #motivation #performbetter #rogue #mobility #recovery
Swipe to see where we started... then demolition and rebuilding... now our home. Nothing prettier than a well kept gym. Thanks to @roguefitness @xtrainingequipment @keiserfitness @woodwaytreadmills @versaclimber and @perform_better for making our gym one of Jacksonville’s best 👍🏽 #fitness  #fit  #fitfam  #strengthcoach  #personaltrainer  #nsca  #cscs  #achievegoals  #904fitness  #904  #jax  #xcelperformance  #keiser  #gym  #power  #strength  #florida  #jaxbeach  #pontevedrabeach  #trainsmart  #movement  #fms  #funtionalmovement  #duval  #movementkills  #motivation  #performbetter  #rogue  #mobility  #recovery 
Jumping into the holiday season like.... Ginny came to me over 4 years ago asking me to help her with her balance and coordination. Now she’s demonstrating perfect box jumps at 70 years old. She as progressed greatly throughout the years. #fitness #fit #fitfam #strengthcoach #personaltrainer #nsca #cscs #achievegoals #904fitness #904 #jax #xcelperformance #keiser #gym #power #strength #florida #jaxbeach #pontevedrabeach #trainsmart #movement #fms #funtionalmovement #duval #movementkills #motivation #performbetter #rogue #mobility #recovery
Jumping into the holiday season like.... Ginny came to me over 4 years ago asking me to help her with her balance and coordination. Now she’s demonstrating perfect box jumps at 70 years old. She as progressed greatly throughout the years. #fitness  #fit  #fitfam  #strengthcoach  #personaltrainer  #nsca  #cscs  #achievegoals  #904fitness  #904  #jax  #xcelperformance  #keiser  #gym  #power  #strength  #florida  #jaxbeach  #pontevedrabeach  #trainsmart  #movement  #fms  #funtionalmovement  #duval  #movementkills  #motivation  #performbetter  #rogue  #mobility  #recovery 
The first picture is improper form; the second picture is proper form. Stop doing extremely high box jumps- it is not an indication of how high you can jump.
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Jumping power comes from hip extension, not hip flexion.
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“Box jumps potentiate nervous system for gains in strength and size, assuming you do them properly. If you’re not getting full hip extension, you’re wasting your time.”
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“Research shows you never want to jump onto a box height that forces you to land deeper than 135 degrees of knee flexion.”
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“If you’re jumping on a box that will force you into 90 degrees knee flexion to stick the landing, the box is too high.” #fitness #fit #fitfam #strengthcoach #personaltrainer #nsca #cscs #achievegoals #904fitness #904 #jax #xcelperformance #keiser #gym #power #strength #florida #jaxbeach #pontevedrabeach #trainsmart #movement #fms #funtionalmovement #duval #movementkills #motivation #performbetter #rogue #mobility #recovery
The first picture is improper form; the second picture is proper form. Stop doing extremely high box jumps- it is not an indication of how high you can jump. • Jumping power comes from hip extension, not hip flexion. • “Box jumps potentiate nervous system for gains in strength and size, assuming you do them properly. If you’re not getting full hip extension, you’re wasting your time.” • “Research shows you never want to jump onto a box height that forces you to land deeper than 135 degrees of knee flexion.” • “If you’re jumping on a box that will force you into 90 degrees knee flexion to stick the landing, the box is too high.” #fitness  #fit  #fitfam  #strengthcoach  #personaltrainer  #nsca  #cscs  #achievegoals  #904fitness  #904  #jax  #xcelperformance  #keiser  #gym  #power  #strength  #florida  #jaxbeach  #pontevedrabeach  #trainsmart  #movement  #fms  #funtionalmovement  #duval  #movementkills  #motivation  #performbetter  #rogue  #mobility  #recovery 
Please tell me again why you’re too tired to reach your goals....... 4am crew always working hard 👍🏽 #fitness #fit #fitfam #strengthcoach #personaltrainer #nsca #cscs #achievegoals #904fitness #904 #jax #xcelperformance #keiser #gym #power #strength #florida #jaxbeach #pontevedrabeach #trainsmart #movement #fms #funtionalmovement #duval #movementkills #motivation #performbetter #rogue #mobility #recovery
Love this graphic. Based on the book unplugged written by Brian Mackenzie, Dr. Andy Galpin, and Phil White; this graphic shows how much fitness really means to individuals regardless of size or other health issues. Get into the gym and work on your fitness! #fitness #fit #fitfam #strengthcoach #personaltrainer #nsca #cscs #achievegoals #904fitness #904 #jax #xcelperformance #keiser #gym #power #strength #florida #jaxbeach #pontevedrabeach #trainsmart #movement #fms #funtionalmovement #duval #movementkills #motivation #performbetter #rogue #mobility #recovery
Love this graphic. Based on the book unplugged written by Brian Mackenzie, Dr. Andy Galpin, and Phil White; this graphic shows how much fitness really means to individuals regardless of size or other health issues. Get into the gym and work on your fitness! #fitness  #fit  #fitfam  #strengthcoach  #personaltrainer  #nsca  #cscs  #achievegoals  #904fitness  #904  #jax  #xcelperformance  #keiser  #gym  #power  #strength  #florida  #jaxbeach  #pontevedrabeach  #trainsmart  #movement  #fms  #funtionalmovement  #duval  #movementkills  #motivation  #performbetter  #rogue  #mobility  #recovery 
Executing proper running technique is essential for everyone, especially youth individuals as they develop. It’s something we take very seriously here at Xcel to ensure the right way to move. This first picture is a young client running the way he always has; the second picture is after coaching, giving some feedback and practice. Notice the knee angles, hip angles, ankle angles, the arms, along with torso posture. Such a large improvement! Well done young man. Keep up the hard work. #fitness #fit #fitfam #strengthcoach #personaltrainer #nsca #cscs #achievegoals #904fitness #904 #jax #xcelperformance #keiser #gym #power #strength #florida #jaxbeach #pontevedrabeach #trainsmart #movement #fms #funtionalmovement #duval #movementkills #motivation #performbetter #rogue #mobility #recovery
Executing proper running technique is essential for everyone, especially youth individuals as they develop. It’s something we take very seriously here at Xcel to ensure the right way to move. This first picture is a young client running the way he always has; the second picture is after coaching, giving some feedback and practice. Notice the knee angles, hip angles, ankle angles, the arms, along with torso posture. Such a large improvement! Well done young man. Keep up the hard work. #fitness  #fit  #fitfam  #strengthcoach  #personaltrainer  #nsca  #cscs  #achievegoals  #904fitness  #904  #jax  #xcelperformance  #keiser  #gym  #power  #strength  #florida  #jaxbeach  #pontevedrabeach  #trainsmart  #movement  #fms  #funtionalmovement  #duval  #movementkills  #motivation  #performbetter  #rogue  #mobility  #recovery 
Having some fun with the @indo_board this morning at Xcel. I have squatted on this before with a straight bar, but was curious to see how much more difficult it was to balance while squatting with an earthquake bar (made of bamboo). Super unstable, different size bands to ensure more bounce, different size kettle bells, and the more kettle bells you have on the bar the more difficult it is (they all have their own freedom of motion instead of just one). #fitness #fit #fitfam #strengthcoach #personaltrainer #nsca #cscs #achievegoals #904fitness #904 #jax #xcelperformance #keiser #gym #power #strength #florida #jaxbeach #pontevedrabeach #trainsmart #movement #fms #funtionalmovement #duval #movementkills #motivation #performbetter #rogue #mobility #recovery
Having some fun with the @indo_board this morning at Xcel. I have squatted on this before with a straight bar, but was curious to see how much more difficult it was to balance while squatting with an earthquake bar (made of bamboo). Super unstable, different size bands to ensure more bounce, different size kettle bells, and the more kettle bells you have on the bar the more difficult it is (they all have their own freedom of motion instead of just one). #fitness  #fit  #fitfam  #strengthcoach  #personaltrainer  #nsca  #cscs  #achievegoals  #904fitness  #904  #jax  #xcelperformance  #keiser  #gym  #power  #strength  #florida  #jaxbeach  #pontevedrabeach  #trainsmart  #movement  #fms  #funtionalmovement  #duval  #movementkills  #motivation  #performbetter  #rogue  #mobility  #recovery 
Closer than I️ was yesterday while still setting goals and trusting the process. Thanks @ahuntfitness and @xcelperformance904
Closer than I️ was yesterday while still setting goals and trusting the process. Thanks @ahuntfitness and @xcelperformance904
Using a 90 lbs. dumbbell and working my way up to that 48kg (106 lbs.) Turkish get up. Talk about a full body workout keeping the weight above your head throughout entire exercise challenges so many physiological benefits. Core strength (staying rigid throughout movement), shoulder stabilization, balance, coordination, proprioception, and lower and upper body strength. The heavier the weight the more difficult to complete entire weight crevice properly without risk of injury. #fitness #fit #fitfam #strengthcoach #personaltrainer #nsca #cscs #achievegoals #904fitness #904 #jax #xcelperformance #keiser #gym #power #strength #florida #jaxbeach #pontevedrabeach #trainsmart #movement #fms #funtionalmovement #duval #movementkills #motivation #performbetter #rogue #mobility #recovery
Using a 90 lbs. dumbbell and working my way up to that 48kg (106 lbs.) Turkish get up. Talk about a full body workout keeping the weight above your head throughout entire exercise challenges so many physiological benefits. Core strength (staying rigid throughout movement), shoulder stabilization, balance, coordination, proprioception, and lower and upper body strength. The heavier the weight the more difficult to complete entire weight crevice properly without risk of injury. #fitness  #fit  #fitfam  #strengthcoach  #personaltrainer  #nsca  #cscs  #achievegoals  #904fitness  #904  #jax  #xcelperformance  #keiser  #gym  #power  #strength  #florida  #jaxbeach  #pontevedrabeach  #trainsmart  #movement  #fms  #funtionalmovement  #duval  #movementkills  #motivation  #performbetter  #rogue  #mobility  #recovery 
Brutal workout this morning... just as mentally tough as it was physically. Embrace those workouts that challenge your mind to tell your body to keep pushing. Plus a much needed recovery class afterwords by @danpascalefitness #fitness #fit #fitfam #strengthcoach #personaltrainer #nsca #cscs #achievegoals #904fitness #904 #jax #xcelperformance #keiser #gym #power #strength #florida #jaxbeach #pontevedrabeach #trainsmart #movement #fms #funtionalmovement #duval #movementkills #motivation #performbetter #rogue #mobility #recovery
Brutal workout this morning... just as mentally tough as it was physically. Embrace those workouts that challenge your mind to tell your body to keep pushing. Plus a much needed recovery class afterwords by @danpascalefitness #fitness  #fit  #fitfam  #strengthcoach  #personaltrainer  #nsca  #cscs  #achievegoals  #904fitness  #904  #jax  #xcelperformance  #keiser  #gym  #power  #strength  #florida  #jaxbeach  #pontevedrabeach  #trainsmart  #movement  #fms  #funtionalmovement  #duval  #movementkills  #motivation  #performbetter  #rogue  #mobility  #recovery 
Happy Halloween!! Figured we should make light of my current situation and make the most of it, get a laugh or two!! Just a Knight of Hearts and his noble steed, ridin around and we gettin it!! #happyhalloween 🏇🏾🏇🏾🏇🏾
Happy Halloween!! Figured we should make light of my current situation and make the most of it, get a laugh or two!! Just a Knight of Hearts and his noble steed, ridin around and we gettin it!! #happyhalloween  🏇🏾🏇🏾🏇🏾
So...at first look, I saw my beautiful son with him and his crew of flunkies dressed up in their Halloween costumes...BUT take a second look at the happiness shared between all of them despite sharing different ethnicities, backgrounds, etc...just a reminder that hate and ignorance is taught and learned, and there is no place in our society for all that hatred. Sorry for getting all sensy on this lovely Friday, been watching “This Is Us” lately. 😁😁😁 Have a blessed/safe weekend!! #catboy #halloween #fallfestival #thisisus #loveoneanother #xman
So...at first look, I saw my beautiful son with him and his crew of flunkies dressed up in their Halloween costumes...BUT take a second look at the happiness shared between all of them despite sharing different ethnicities, backgrounds, etc...just a reminder that hate and ignorance is taught and learned, and there is no place in our society for all that hatred. Sorry for getting all sensy on this lovely Friday, been watching “This Is Us” lately. 😁😁😁 Have a blessed/safe weekend!! #catboy  #halloween  #fallfestival  #thisisus  #loveoneanother  #xman