Shoulder warmup/movement for this weeks #mobilitymonday 🤘🏻swipe on over to see the movement in action👉🏼
🕘 I love to use this movement to warm up my shoulders and chest before lifting
🕘 it is also very beneficial for those who want to increase range of lotion in the shoulder
🕘 the diagonals help to open up the pectoral muscles as well as the external rotators and rear deltoids
🕘it also helps to strengthen the rear deltoids using a unique movement pattern
🕘grab a band that has some resistance but not too much
🕘 I tend to do about 10-15 reps on each side
🕘 this is not my entire upper body warmup, just one of my favorite moves
Do you have tight shoulders/pecs like I do?! What are some of your favorite warmup/mobility drills you do? 😈 #endorphitness#movement#shouldermobility
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LETS TALK ABOUT SHOES FOR A SECOND....💬
I recently went shoe shopping to replace my trainers. I'm pretty particular to begin with but when it comes to shoes I'm even more-so.
I stopped in at my first store that had a wide variety of brands. It's been awhile since I've looked for new trainers (I've been way too attached to an old pair) SO I figured it'd be a good idea to try on a variety. When the woman at the store asked me what I was looking for in a shoe I said that I wanted a shoe with....
1️⃣Zero heel elevation
2️⃣A ton of sole flexibility
The woman then asked me what I was going to use the shoe for. I said "mostly working out" she replied, "So why is this your preference?..Why don't you want support for your feet when training?"....a good question. My response was "Well...I want my feet support themselves."
After trying on almost every shoe in the store I was disappointed to see not a SINGLE shoe offered all 3 things that I was looking for.......Really?! Out of all the fancy footwear "technology" that these major shoe brands have to offer not ONE of them could provide these 3 things??
As I tried on different brands and styles, the soles were either too narrow (causing my foot to spill over the edges), had thick soles that competely removed my awareness of my feet on the ground (not to mention felt like I was wearing moon boots), or had such a hard sole that I wasn't able to roll through my foot when walking.🚶🏼♀️
After many shoes...(and stores😅), I finally settled on a new pair, although...I still wasn't fully satisfied....
....So why is it that we wear shoes in the first place that don't offer our feet assistance? Why do we spend top dollar for something that down the road could impact our bodies negatively? What kind of misconceptions do we have about footwear??...🤔
Stay tuned! ✔️🙃
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Clip from the abs portion of my workout today sped up 10x. Abs frustrate me more than anything now because I’m “mechanically” not able to get the range of motion I was used to getting, before my back issues over a year ago. My back physically won’t let me bend past a certain point it’s like I have a rod in there that stops me from going further no matter how hard I muscle it. Its so frustrating knowing that I was doing much more intense workouts before without any problem and now I can barely lift my shoulders off the mat to do a simple crunch. 😠 😩
One good thing I noticed today is, I’m able to do those side rolls better than when I started last week. 😃but I still have to adapt them slightly to reduce the pressure on my back. I’ll take it though! Baby 👶 steps right? #pushthroughthepain#thesweatshop
Part of today's training ✌🏻️
I focused on form so I filmed a lot.
I started with the classic dead lift going close to my PR to activate my nervous system and awake my fibers.
Then 3 sets of 12 reps of each of the following movements focusing on form and range of motion.
Some rowing came after and handstands... Of course 😅
Tonight I am trying a full contact class !
After a crazy and eventful weekend (that ended in us laughing our asses off last night at just how ridiculous it was---seriously, we were crying), we're ready for the new week.
Yes, Happy Monday!
Chest, Tris, and Shoulders Workout
-Isolated one-arm press to 90 degree windshield wipers (IM me for more details on this exercise!!)
-Sitting overhead triceps extensions
-Alternating dumbbell forward raises
-Incline dumbbell chest press
-Incline lateral movement pushups
-1-arm cable presses
-High plank on medicine ball
-Cable rope triceps extensions
🌴Strength & Mobility🌴
2 things I wish I had known more about when I first got into fitness/personal training
You can train to be as strong as you like but without working on your range of motion your strength isn't going to be as functional which in return will benefit your body in everyday life not just your workouts.
I've noticed much better results when I changed my mind set by going into each workout to focus purely on both and training to be as strong and functional rather than doing it for aesthetics.
If you're training just to get a bigger butt and flaunt it all over Instagram you can skip past my profile thanks 😂 #sufferingfromrealness
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I guess you can say the scales only represent a number?! Though my mind tends to play tricks on me.. no matter how much I train or how much effort I put into my nutrition, nothing really seems to budge (well so I thought). Finding out I put on 5kg since February made me angry and upset but I’ve come to realise that the scales are just a number and that number doesn’t define who you are and your success! Being 5kg lighter, these shorts were bursting at the seam... now I struggle to keep them up without a belt! There is no way in hell that before I could lift 155kg deadlift 6 months ago, there is no way in hell I’d be able to squat 115kg let alone pull myself up to do a pull up!!! I guess these huge achievements can outweigh the weight gain and still give me the confidence and motivation that one day everything will fall into place! You would think cause I’m a personal trainer I wouldn’t battle with things like this, but I’m here to tell you that even personal trainers go through struggles too! I’ve had my fair share of battles with this and everyday I manage to overcome them. I still have a long way to go to be that confident person I know I am! Just watch me not give up!! #crossfit#personaltrainer#nutrition#training#gamechanger#dayindayout#believe#itwillcome#rangeofmotion
Among the amazingly brain-exploding information I learned this weekend at the FRC seminar, I realized I don't have a shoulder (my shoulder capsule doesn't behave as it needs to for what I want it to do). What you're seeing may look benign but I promise you I am ramping up tension in a controlled manner until I'm contracting my entire being, soul, and even my spirit animal's soul (whatever that is) as much as I possibly can while doing a very specific method of active contraction in progressive and regressive directions (after a period of passive stretching). Where am I? It doesn't matter (I'm actually on the floor at the airport), my current shitty shoulder goes where ever I go. Since I can't take a magic pill and I'm not gonna chop off my shoulder and miraculously grow a new properly functioning one, I better start fixing what I have now. What matters is that I don't have a shoulder and I'm not ok with that. I want ... scratch that... I NEED to have a functioning shoulder joint because I want to be a good trainer/husband/father/human being/etc. and lead by example. #controlyourself#frc#drandreospina#my3fit#rangeofmotion#strength#strongcamps#rockclimbing#everydamnday#strong#strongcore#injuryprevention
Should you squat? If you perform squats regularly with proper form, here are some of the benefits you could gain;
Hormonal release. Heavy squats will release testosterone and human growth hormone, so not only will they add muscle to your lower body, they can assist with upper body muscle size and strength too.
Fat burning. Squats burn loads of calories because of the demand they put upon your body. Also, if you build more muscle, you'll burn more calories at rest!
They're a functional movement. How often do you sit down and stand up each day? Practicing this movement can prevent mobility issues as you age.
Squats prevent injuries. They strengthen the stabilisers, ligaments and connective tissues. They also increase flexibility when done through a full range of motion. Your ankles and hips will thank you for squatting.
Squats will strengthen your core. (Squat variations will help you get a six pack faster than crunches and planks). Improve your posture. Squats will engage the muscles of the back responsible for good posture.
It's important to perform squats with proper form. If you're unsure, get some coaching. This is not a forgiving exercise once you add some weight. For this reason, squats can be your best friend or your worst enemy. Making friends with the squat is a good idea.
@anggiechrista absolutely crushed her clean and jerks yesterday finishing up with a PB 67.5kg! If you want a training program that is biased to your weaknesses then contact us at the link in my bio @range_of_motion 😊
Range of motion is the measurement of movement around a specific joint or body part. Finding that for each person can be based on several factors. Personally this range kept my quads completely engaged to where the muscle wasn’t getting rest. Training with this mind muscle connection will make a change in your intensity, view of training and your OWN range of motion. Try a new range of motion today on a bicep curl, bench press or a leg press and see what works best for YOU!👊🏾#Empower#Motivate#Move#PersonalTrainer#legday#quads#rangeofmotion#BornToMoveYou
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