The illustrations shown are just a few of many back bridge progressions. A timeless, but yet forgotten mobility exercise. A back bridge is a key foundational mobility exercises designed to improve thoracic extension ROM, strengthen whole posterior chain, improve overhead/front rack positioning, and mitigate shoulder/elbow/wrist pain. This can be implemented as an activation piece throughout your warm ups, added into movement training sessions mixed with other complimenting movements, or just simply used as mobility training during recovery days. #healthyspinehealthylife
#grind about sums up this high bar heavy single 😳 ----------------------------------------------------
Coach/ Hubby: @321ollie
BOA Bar Clamps: @setwearfitness (Michele15)
Kicks: @positionusa (Michele10)
Ways to improve protein digestion / increase HCL (acid) in your stomach
1. Drink celery juice every morning on an empty stomach
2. Drink apple cider vinegar in water every morning, or before each meal.
3. Take betaine with pepsin after a high protein meal (if it burns it means you don’t need as much of it or you didn’t eat much protein in that meal)
4. Make a grated ginger( a big piece)-lemon-salt concoction, put in a jar and refrigerate overnight. It will ferment a bit. Take one tsp/tbsp before each meal.
5. Avoid alcohol, too much caffeine and artificial sugar.
Your stomach will thank you! 🙌🏻
In mythology, Prometheus stole the fabled fire of Olympus from the Gods for the benefit of all mankind. 🔥
@slimtum Prometheus uses the twin fires of scientific knowledge and natural wisdom to elevate your energy levels and metabolism to Olympian levels. 🔱
This cutting edge lipolytic formulation unleashes serious fat burning potential to help make your body better.
Prometheus is a multi-angle approach to fat burning - Increased metabolic function, thermogenesis, energy, insulin sensitivity and appetite reduction.💊
Prometheus contains a potent stimulant formulation, giving you the prolonged energy and focus for the most demanding routines.😃❤️🔥
#Repost @cartergood (@get_repost)
📍HOW TO BUILD MUSCLE & LOSE FAT📍
A lot of folks say it's impossible to build muscle and lose fat at the same time. However, there's oodles of research & anecdotal evidence prove otherwise.
Now, obviously you won't build as much muscle in a calorie deficit as you would in a calorie surplus, but you can ABSOLUTELY build muscle & lose fat at the same time! It just takes a bit of strategic planning with your diet and exercise.
Plus, even if you don't build muscle, these strategies will help you maintain the muscle you already have, meaning the weight you lose will come almost entirely from body fat!
First, you want to create a mild — not aggressive — calorie deficit. Enough to lose weight WITHOUT going so low that you risk unnecessary muscle loss. Simply take your GOAL body weight (in pounds) x 11 or 12. That'll give you a calorie deficit range to start with...
If you're losing .5-1% of your total body weight per week, on average, you're doing fantastic.
Next, you'll want to ensure you're getting enough protein. I'd recommend getting ~1g of protein per pound of GOAL body weight.
Now let's talk about exercise. If your goal is fat loss, the majority of your exercise should center around strength training. Reason being, it's what'll allow you to build/retain lean muscle and ultimately lose more fat.
Finally, realize that the scale, by itself, isn't the only way to track progress. Sure, it'll determine how much weight you lose, but not how much FAT you lose (which is what we really want anyway).
So along with monitoring your weight, I recommend tracking your body measurements and progress photos. Your weight might stay the same for a week, but if your measurements are going down and you're looking leaner in the mirror, there's a good chance you're losing fat despite what the scale is showing.
Know someone this could help?
Tag 'em Below! ⤵️
Got the opportunity to bring a few members to lift at @calaverabarbell to get them out of their comfort zone, train in a different environment and prepare for their meet this weekend! Come out and support if you can this Saturday 10/28/17 at the Dia De Los Muertos Open!
Week 1 Day 5
📹Clean & Jerk 20 x 1 rep @ 135 lbs. Overhead felt better as I got through more sets
📹Deadlift (clean grip) find 8 RM. I love pulling from the floor. Might be why my squat went down, but with @max_aita focusing on weaknesses this cycle, that should change.
Close grip 365 4x3
Once in a while you bite off more than you can chew. This time, i bit off a Gorilla, A silverback gorilla. In @curdhos return to the cpf it will be me trying to keep up, while he pushes after 600. Prayers are appreciated.
@the.cpf @skull_smash_ammonia @amacnicol
I’ve started working with Portuguese javelin thrower @sissi.crux on improving her Olympic lifting and strength base for the upcoming season and couldn’t be more impressed with her progress she has made huge improvements over the past few weeks. I’m looking forward to seeing her destroy some big lifts in the near future and having her join the team lifting at lowa in December #javelin#olympicweightlifting#snatch#cleanandjerk#squats#chelmsfordbarbell#weightlifting
Here are my best lifts from the meet that gave me an elite total! I got excited on that deadlift.
What an amazing weekend! This was one of the most fun and intense day of my life. Competing with everyone was so amazing! I have worked for so long to achieve an elite total and it finally happened. I totaled 1485 to hit the elite total for my weight class. I could not have done it without @timothybpayne and Keith Payne's help. There training helped to guide me along this path. I ended up winning the Jr division (20-23) but the real competition was in the open. What a great group of people to lift with. We all pushed each other and broke through our limits. It was quite the showdown. It was an honor sharing the platform with all of you. Competing against other elite lifters is hard but so much fun. We are so close to each other and it could have been anyone's win. I ended up getting 3rd in the open division which was awesome. I hope we continue to train and get stronger. May we all meet again and push even harder. Thank you all! @sushiandsumos @donutman183 @jon.allen.731 @bigstrengthsteve
Is it too early to start working on #SummerBody2018 🤔 I borrowed these from @mikerashid. One clean plus 2 presses = 1 rep. They hurt. I implemented them after my main OH press but you can insert them wherever you like.