💫Spots are filling up quickly for this weekend. Book your LEG session TODAY‼️
Other than the back, legs are my favorite area of the body to work on. When you think of a massage or what hurts a lot of people immediately point to their back. For me, it’s lower back & glutes! (If you haven’t had body work on your glutes then you’re missing out) They build up so much tension and can lead to other problems in areas connected to it.
I think legs (glutes , hammies, quads, calves, & feet) get neglected the most!! Take my word for it...take care of your legs. They can handle ALOT but need a good tune-up here and there as well.
So a day before or the day after your next leg day come in and see ya girl💪🏾
Mobile is still available but I’m in a studio now in the city☺️🙌🏾 $10 off your first session‼️
Swipe➡️& checkout some of my great clients who got their legs worked on.
🇧🇷🖤.. sou intensa mesmo, não consigo ser menos! Metades, hipocrisia, sorrisos mornos, falta de energia boa,... não andam comigo. A vida é uma só pouuhaa!!!
🇺🇸🖤 .. I’m really intense, I can’t be any less! Halves, hipocrisy, warm smiles, lack of good energy,... Don’t walk with me. Life is only one!!
‼️ CLIENT SPOTLIGHT‼️ S/O to my girl @lareinnyc for completing my 30 Day Challenge! We all know that belly fat is the hardest area to tone down but she proves that it CAN be done 🗣
By now, you’ve all seen results from my online guide and 1 on 1 training. My 30 Day Challenge is NO different! These results were achieved AT HOME W/ NO EQUIPMENT! No gym required 😱 My challenge is simple, straightforward and easy to follow. If you’re looking to shed some pounds or simply tone up from the comfort of your own home, this is THE challenge for you 🔥
The new year is right around the corner. Let’s get a head start on your fitness goals today! Sign up now on my site - link in bio 💪🏽
1 02 minutes ago
Funky Friday. Just dropping some bathroom selfies... 💚😘💚😘 Y’all Already Know. .
Also: School is in about two months!! Y’all better know.. I WILL BE REACHING OUT FOR HELP! 😂😂😂 .
You may not be getting strong because you have the attention span of a fruit-fly.
Contrary to popular belief, good ol’ fashioned linear program will get you stronger, and most people don’t need more complexity.. ever.
Programming complexity typically comes into play when ELITE level athletes NEED (i.e. require) a new training stimulus to squeeze out those last few percentage points of genetic potential. There are very few of us that this scenario describes, certainly not myself.
So, are maxed out OR are you just bored? Don’t mistake chaos for useful stimulus, your muscles are not confused.
Intensity and volume have inverse linear relationships, ride that wave until you can’t, and start over (that’s a typical training block fam). This has been my progression for TBDL AMRAP’s for the last 12 weeks, total volume tells the story.
365lbx31 (11,315lb total volume)
425lbx26 (11,050lb TV)
455lbx17 (7,735lb TV)
475lbx12 (5,700lb TV)
495lbx13 (6,435lb TV)
525lbx10 (5,250lb TV)
555lbx5 (2,775lb TV)
My 1RM going into this program was 545lb for context.
We (@mattdomney and I) also like adding Friday AMRAP’s as a way of tracking the intensity/volume relationship over time.
1 176 minutes ago
10 month difference❗️❗️The first video is back in January (1/24/19). It was my first time getting under 405 since tearing my ACL. I was BARELY able to squeeze out 1 rep. Fast forward 10 months and I can hit the same weight for 10 reps. Moral of the story is it doesn’t happen overnight!! Be patient and trust the process. The results will follow #Viknforce 💪🏽
Our upcoming combo racks, both the Combo HD, and the Combo Comp PR were designed to have rack heights on uprights and safeties to match ER. So if you know your ER rack height, you already know your Ghost rack height. Easier for competitors, easier for meet directors and easier to bring Ghost Strong Combos into your facility or meets. Everything else is all Ghost, but we thought this would be a good standard to follow. #newamericancombo .
Ok my aerial and CrossFit friends (and anyone else crazy enough to go for a Bicep Climb Challenge)! .
I want to see how high YOU can get! This is about 10 feet (or 2/3 up our silk height). .
How: 🔥 Start sitting in a straddle on the floor . 🔥 Keep your legs the height of your hips as you climb hand over hand . 🔥 Send me your video and I will shout you out! Use the #BicepClimb and #TheStrengthAthlete .
Progressions: 📌 Sit on the floor and use the arms to pull up in a straddle hold . 📌 Bend the knees once you're in the air (but keep them wide like you're still in a straddle) to make your weight as light as possible .
Training Tips: 🎯 Start slowly and build strength at the gym with variations of bicep curls and lat pulls (I like narrow grip pulls best for these). Low rows are also great! . 🎯 Keep the knees tight if you're in a full straddle. Using the quads and hip flexors to hold your shape allows for greater balance and lightness. . 🎯 Always start seated and put a mat under you for safety (I'm a pro, this is my job and because of that I made a choice to not use a mat). . 🎯 Always have a trainer nearby for safety with form, progressions, and coaching expertise! .
✨ H A P P Y /// what makes you happy?.
There are lots of different things that makes someone “happy” but it’s finding those things that make you happy that’s important.
SWIPE ⬅️ to see what brought this smile to my face!!!.
We should all be happy it’s Friday! Bring on the weekend!.
📸 by @mccall.miller.rohde .
. #ootd by @lululemon .
Happy Friday y’all! It’s shoulder day for me... my second favorite. But here’s my leg workout from Wednesday if that’s what you’re looking for today! Also, if an exercise isn’t videoed I’ll still list it below! So don’t leave it out ❤️ ————————————————————————
▪️KB squat to rdl (4 sets of 10)
▪️Step back lunges with pulse (4 sets of 10 on each leg)
▪️Barbell rdl with toes elevated (4 sets of 10)
▪️Good morning to squat (4 sets of 10)
▪️I also did leg extensions and the glute pushback machine. If you don’t have a glute pushback machine just substitute it for another glute focused exercise- kickbacks, hip abduction machine, bridges... (4 sets of 10 extensions/12 glute pushbacks)
**Finished this workout with a mile run and done. Hope everyone has an amazing day!
6 70625 minutes ago
Shout out to those people that have hectic/busy lives that somehow make it to the gym 💪🏼 I understand the hustle. Juggling school, a full time job, and a personal life is extremely difficult. Squeezing in the gym takes that extra discipline. I just wanna say, keep going babe you got this 🥰
Wearing the @echt_apparel arise berry ombré leggings in size medium. Honestly, it’s soooo fire and fits🔥 .
It honestly took a lot out of me today to get myself to the gym today, I wanted to do everything else but get ready for the gym. I honestly said fuck it and went to my room changed into my gym clothes and drove my ass to the gym because I was not gonna miss another leg day LOL . I honestly think the weather is to blame for this sometimes. As the cold weather starts, I find myself wanting to stay home and snuggle up under the blankets on the couch with my dogs lol and honestly that isn’t a bad thing !!! I definitely try to not make it a habit but once in awhile it’s okay to take a rest day !!!! And don’t beat yourself up if you miss a gym sesh, tomorrow is a new day and you can kick it’s ass and have a sick workout 💀💓