Dad of the Year/Fitness Coach Practicing & Preaching Objective Fitness & Health👨👧👦🤸🏻♂️🏋🏻🥊🥋🧘🏻♂️
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The most important variation I’ve come across for plank improvement, core training (anti-extension here), and diaphragm integration is easily the breathing variation of planking. ➖
Instead of focusing on an allotted time, focus on controlling your breathing, and using full breaths as reps. ➖
Think a 3 second inhale through your nose, and 5 second exhale (minimum) through pursed lips (looks like you’re trying to whistle), and repeat that 2-3 times as one set. ➖
The progression I use begins on a bench, or a box about 14” high, then progresses to the floor, and then to a stability ball. The goal we focus on achieving before we progress is a 3 second inhale, and 6 second exhale, 3 times in a set, for 3 rounds while maintaining form. ➖
Note: Funny faces will be made
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I’ve not focused on much calisthenics in awhile, I’ve been through weightlifting, kettlebell, and metabolic training phases since and have been waiting to get back into it. ➖
🔻Ecstatic that after only my second week back to an almost full regimen I seem to have retained a lot of what I progressed to. ➖
🔻I’m pleased to say I’ve built a multifaceted foundation, and I’m continuing to build onto it 🤗
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Worried about squatting and/or lunging because of knee pain, or a previous knee injury?
Split squats are an exercise I use with my clients after they’ve progressed from bodyweight squats (or if we progress right into unilateral training-could be for a variety of reasons), but before we jump into lunges.
A lot of people go right into lunges and experience some knee pain due to the sheer pressure on the knee, and they’re not used to the stopping forces required to prevent the knee from traveling too far forward. I recommend split squats before lunges to adapt to the “sinking” phase before you take the impact of a stepping lunge. Plus you get quite a bit of foot and ankle work from the balance required to stay in the static stance.
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Some of the most underrated and overlooked training areas: ➖Pulling, more specifically pulling strength/bodyweight proficiency ➖Grip strength and durability
What’s needed for peg-boarding ability:
➖Pulling, and pulling strength/bodyweight proficiency
➖Grip strength and durability
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As I was writing some programming out for some new clients, I was also on baby duty.
This was what I was supervising ... 😪💗👯♀️
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Just finished up a weighted chin-up progression, and I’ve determined I want to work towards a better muscle up; specifically a strict muscle up. ➡️
Enter this sternum pull up variation.
Once you’ve progressed past chin ups, go to pull ups, and once you’ve gotten to the point of proficiency in each and at least 12 strict reps, move to weighted variations, once you finish such progressions reassess and see what you want to do.
There’s always something to progress to.
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Why unilateral (one side at a time) training?
🔺Injury prevention 🔺More athletically applicable strength
🔺Accurate assessments of imbalances/compensations
I’m doing a contralateral (opposite sides; pertaining here to right leg as the base leg, but the left hand holds the weight) version of the single leg deadlift, and Rudy aka The Green Ram performing a single leg deadlift with dual kettlebells. ➖
Each leg is forced to complete the full capacity of the exercise, and can’t push extra work off to the dominant side.
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Keep it movin’ 👨👧 @planet3palmbay
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Easiest-to-implement Power Exercise: Medicine Ball Slams➖
•Adults lose power at a faster rate than they lose their strength (1.5x faster), so complementing your resistance training with some power exercises is a worthy (and satisfying) option. ➖
•However, some power exercises may seem daunting (box jumps, ball tosses, etc.), so having a small medicine ball handy will pay dividends. I’m using a 15lb ball here, but a 6-8lb med ball will be your go-to ball. ➖
•This is a power exercise, try and pop the ball. Load up, stretch the front of your body, create as much potential energy and elastic stretch as possible, and then slam the ball down in front of you. It’ll take some time to get use to, just as anything else, so take some trial runs. 3 sets of 5 will do the job. ➖
•Note: I was experimenting with some form tweaks, the “MJ Toes” technique isn’t necessary 🤣
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One of my youngin’s Chase getting this 30lb medicine ball up and over nearly 6 feet! Let the small accomplishments grow 🤗👍🏽
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Row machine efficiency:
I use the row machine with my clients as an assessment, in circuits, and for sprints, but I always stress that posture is not compromised for a better time/pace. 🚣🏽♂️
The most efficient way to row is to almost make each row a repetition, and remove the wave and flailing of the arms. 🚣🏽♂️
Pull the handle between your sternum and mid stomach, and reach in before you begin the pull (if mobility permits, and you’re not craning forward), increasing the range of motion really counts; those additional few meters add up.
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Have your fitness endeavors...
A. Improved your ability to complete daily tasks
B. Decreased your ability to complete daily tasks
*(While this may not be a daily task for everyone, it surely is for me)
I take into account the daily tasks my clients consider difficult, important, or that I see dictates their structure, and we make it a condition of our fitness routine. ➖
You spend more time out of the gym than in it (unless you’re me), so why would you want to sacrifice your abilities outside of the gym? ➖
Improve yourself, not just your gym-hour
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Bar fun, and some drilling in honor of Ali’s birthday 🐒🥊🤷🏻♂️
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🔴Foam Roll:🔴 (adductors)
Before your workout, and before you stretch, with the condition of not neglecting any areas (especially ones where you look super funny). ➖
When exercising you need to avoid pain, discomfort is welcomed but pain should be avoided. With foam rolling, pain should be sought after. This means you have knots, “trigger points” that need to be dealt with. The form you’ve been striving to perfect, the nagging pains you may have, why one leg is tighter than the other, and why you can’t seem to out-stretch your stiffness may be the suboptimal results of present trigger points. ➖
I roll my inner thighs in 3 sections, dividing the rather long roll into essentially 3 sets of 10 deliberate rolls per section, outer, middle, and the “avoid eye contact” zone.
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"Intelligence plus character-that is the goal of true education." -MLK
Of the quotes and passages I’ve come across today, this one struck a cord. #jumpropethoughts
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Haven’t been on insta because I’ve been working on my own shit...but I’m back 🤙🏽 ➖
My client’s exercise/fitness/health endeavors as well as my own are in your feeds future #staytunedifyouliketoworkout&shit
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Taking my time siphoning through some books and I narrowed it down to these gems. ➖
Anything from @ryanholiday and @dasrobb is golden. & the first edition of Functional Training for Sports gave me tons of new exercises so how could I pass up a second edition? As for King of the World; I’ve been looking for a good biography on Ali or Bruce Lee, ultimately I decided on this one 💁🏻♂️
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The glee of playing with your new toys the day after Christmas #nevergrowup
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Meeting my movement quota of the day. 📈🔗
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I've got a cool kid, I must say.