Sunday Morning... Are you sleeping in or taking a lazy day? Future you will wish that you had started the week off in the right direction... Go make future you proud NOW! No matter where you are or what you are doing... Jesus will always lead you (in reps) and when in need, he will show you the whey. GO GET EM TIGER!
#Repost @east.coast.calisthenics with @get_repost
Calling all UK Trainers!
At this REPs accredited @bodyweightgurus workshop you will learn over 150 progressions, regressions and techniques to help you develop bodyweight strength, control and mobility.
We put a special focus on biomechanics, form, client cues and more - there is a science to it all and the results speak for themselves!
You don't necessarily have to be a trainer to come though - you can simply turn up to learn and build a great programme for yourself! We will show you how to develop natural strength, good clean form, endurance and how to sculpt your body doing fun exercises rather than the same old weights and treadmill routine.
We have qualified over 300+ #personaltrainers in #calisthenics progressions and #bodyweightexercises since we started running these workshops in 2015. Trainers receive a REPs certification to teach calisthenics progressions and 5 CPD points. All attendees also receive a goody bag, training manual and documentation summarising the exercises and activities.
Give us a shout for more info or register your space now on our website @ www.bodyweightgurus.com/workshop
Id like to think I have a great ability to focus on the muscle group I am training (mind to muscle) although rear delts have been one of the hardest muscle groups to isolate for me over the years hence them looking like a 12 year old girls 😂
After trying every exercise in the book for rear delts I have NEVER found something that isolates them as well as this exercise.
Anyone who knows my training style knows I am a big advocate of taking the muscle through a full range of motion, although this is one of my exceptions.
To perform this exercise drape your chest over the top of an incline bench and let your shoulders drop forward, this will ensure you are completely isolating the read delts without your traps taking any of the load. Then proceed to take about 1/8th of a portion of a normal rear dumbbell fly rep.
Keep the tension ON with no pauses and keep the reps HIGH! I was doing sets of 50! Try this as a finisher to FEEL THE BURN like you have never felt in your rear delts! 🔥 🔥 🔥
Shoutout to @dustyhanshaw08 for sharing this movement!
Huge congrats to Our member Matt!! He’s been competing all weekend at the Aussie Throwdown in Melbourne, coming in 2nd place beginners division 🏆🏆🏆 Super proud of the work you put in leading up to the event, well done matty! #urban#CFUE
My Sunday-Jumping rope & complete legs day from @1busybody workout 🎉🎊 I combined jump roping and legs workout series from Jamie Bryan, it's awesome, next time will try upper body and jump roping combo👊💪💞🙌! #jumpropeworkout#heavylegsday#cardioworkouts#reps
Leg Pull shares many of the benefits of Shoulder Bridge (posted on the 1 3th of Jnuary), including a dynamic hamstring stretch, but it uses a neutral position of the pelvis and spine rather than a slightly arched position. Leg Pull also requires that the pelvis remain lifted off the mat without support from the hands and that the body be supported with the arms and legs straight. This is more challenging for trunk stabilization. The longer lever created by the support leg requires that the hip extensors work harder to keep the pelvis lifted, and it offers valuable additional potential strength and endurance benefits for the hip extensors. The straight position of the arms also requires greater shoulder range of motion, providing a valuable stretch for the shoulder flexors for many people. However, supporting the body with straight limbs requires that you pay more attention to good form. Avoid knee or elbow hyperextension and excessive elevation of the scapulae or rounding forward of the shoulders. It may be helpful to use the preparatory exercise described in the modification section. .
➡️Start position: sit with the legs together and outstretched to the front, with the feet pointed as shown. The arms are straight and behind the trunk, fingers pointing sideways. Lift the pelvis off the mat to form a straight line from the sides of the ankles through the knees, hips, and shoulders as shown. This position is sometimes called Back Support;
➡Inhale: raise one leg toward the ceiling;
➡Exhale: lower that leg back to the mat;
➡Inhale: raise the other leg toward the ceiling;
➡Exhale: lower that leg back to the mat. Repeat the sequence 5 times on each leg, 10 times in total (to help achieve the desired stability, imagine that your trunk, arms, and support leg form a bridge, and guy wires of the bridge pull the bottom of the pelvis upward so that a solid form is maintained as the moving leg swings freely up and down).
(Modifications in comments 🔽)
"It has begun"
Goal is reaching 180lbs, lean muscle.
Five days each week.
3 sets of plank--30 seconds, back extension--12 reps, ab crunch--10 reps
4 sets of assisted pull up--10 reps, leg press--10 reps, incline barbell press--10 reps
3 sets of calf lifts--12 reps, pull down--12 reps, row pull--12 reps
6 mile run (1 mile per run, ½ mile per walk)