Now that I’m running a few times a week my legs/hips/knees are not loving me right now lol but I am still training legs/glutes 3x week and focusing on single leg work and lighter weight and higher reps. Glutes are staying full and my running is still improving and most importantly my back is cooperating 🤗🙏🙌 remember if you switch up your training or you’re new to training, you WILL feel new muscles, tendons and ligaments that aren’t used to your new style, say like your knees when you start running. It takes time for them strengthen and your tendons and ligaments can be sore but that’s no reason to give up. They will improve with time as long as you’re training smart. Always warm up and stretch and work your way into it. What I’m trying to say, shit hurts sometimes but that’s no reason to give up. If I gave up every time something hurt, I’d definitely have to pick a new career lol 🙃 hope everyone’s having a great day and come say hi below! 😘👇
HUMP DAY Gram Fam. SLAY EVERYTHING you do. Your name is a product of what you put out. Whether you're taking a test at school, hitting a job interview, training your body, or simply dusting off your shelves. Do that shit right and do it with pride. Your name is on everything you do. Demand people to respect it.
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- Why I use & program the trap (hex) bar –
You have probably seen me or some of my clients using the trap bar to deadlift, this is because the trap bar is a fantastic piece of equipment, and I believe in most circumstances it is superior to the barbell. My reasons for using the trap bar:
- The trap bar’s learning curve is a lot smaller than the barbells, this means it’s generally a lot easier and quicker to get into the correct positions. This is significantly important to me, as time with my clients is often limited.
- The trap bar allows the load to be evenly distributed, placing less stress and force on the spine, specifically the lumber spine. (lower back) Directly lowering the risk of injury (no, you should not feel the deadlift in your lower back.)
- I have found it is easier to get the desired muscles firing e.g. the glutes. Correct positioning does not imply the correct muscles are taking the load/doing their job. Feedback is crucial.
- The trap bar can still be as hip-dominant as the conventional barbell deadlift.
- Higher-handles for people with insufficient hip mobility.
- Does not require a “mixed-grip” when lifting heavier loads. -
Since a lot of people have little time (for face-to-face coaching), inactive glutes, insufficient mobility and low back pain, it makes sense to me to program the trap bar as the primary hinge movement (this also depends on the client). #lukemurfittfitness#lmf
Jenny from the Block
These deadlift blocks are my favourite new addition to the gym, but why use them?
The blocks allow the deadlift to be performed from a slightly higher position, meaning the hips don’t have to drop quite as low in comparison to lifting from the floor. Great for those that struggle with mobility, like myself, and find it difficult getting low enough in to the deadlift position whilst maintaining good form. Sometimes you have to regress to progress.
Do life on your own terms, don't ever let others try navigate your future. Look within, find it and never give up, no matter how 'crazy' it may seem.
Lol funny story. So yesterday went for my 1 rep squat at 85kg, which I knew I could do, therefore I didn’t put the safety’s in. After doing the squat you can see my disappointment because I struggled. I didn’t realize until looking back at the video that i don’t do quick maffs, and it was actually 90kg which I haven’t done before. Not gonna lie I thought I was gonna die and drop the weight on top of me. But hey, in September I said I was aiming to get 1.5x body weight, which I did (p.s In September, that squat had zero depth) 😵😆👍🏽
Plant based, cyclic fasting for 20-22hours daily and having one meal to break the fast!! Sound crazy? Far from it, in fact, I would highly recommend starting at least one of those two components yourself so you can evaluate how much better you feel, physically and mentally after a trial period. I have been vegan now for 2 years, at this stage and throughout the 5 months of implementing cyclic fasting with being plant based I have seen my physical strength develop and I have become increasingly more aware and focused on bettering my health and wellbeing. 🥑 Check out my stories to see what makes up my first and last meal of the day! ✌🏽
How to get that flat belly 🤔The answer is: exercise and eat right foods ✅ Sounds so easy👏👏 And actually it’s not so complicated, only you have to know what to eat and when and learn how to exercise. If you need some help, Contact Me: email@example.com. www. anatomicbody.com (link in bio) 💪🏼😀#personaltrainer#onlinetrainer#abs#leanmuscle
Today was the last workout of an intensification phase. ————————————————————
It’s a pity I had a long haul flight this week, I felt better under the bar last week but that’s life! 🏋️Move on & upwards.
Progress is not linear, just keep up the consistency & results will come. ————————————————————“We are what we repeatedly do, excellence then, is not an act, but a habit”
Front Squat - Slight heal raise to encourage more quad involvement.
6 X 3-5
180 Rest ————————————————————
Snatch Grip Rack Pull Above The Knee.
5 X 8
C = a long awaited ocean swim! 😂Yeeeeeeew‼️
Shirt or shreds? 👇
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Day I don’t even know out of 21 🙃
I’m gonna be honest, I haven’t worked out in two days (prior to today) lots of things going on and just haven’t made time. (Like what I did there? Didn’t use the EXCUSE of not HAVING time, I just didn’t MAKE it 😉) But I HAVE stuck to eating right. 🙌🏽 eating habits were always my weakest points when it came to a healthier life. I can workout no problem, but eating better was a loss cause for me. 😔 but I’ve finally learned the gist and I am set on it. Eating healthy is so much of the results which I never truly believed until I started getting proof for myself
I was the one who would start something, SEARCH for results more than anything, and give up two weeks in because I wasn’t seeing results fast enough. Truth of the matter- I was JUST working out. I was still eating shitty, I was still searching, I wasn’t focusing on the things that mattered most which was and is working hard for your goal in ALLLL aspects 💁🏼😅 GUILTY AF
I’m sure you are just as guilty too, we all are. 🤷🏼♀️ but it can change, just gotta want it, just gotta strive for it. Nothing in life comes easy, but it damn sure is worth it. 💞 here for ya when you’re ready to make your life, a longer healthier one. 😘👭