Two weekends in a row in Germany :) Last weekend I was on a small trip to Cologne to see @moopmama perform, this weekend I'm going to Mutterstadt for my second competition for @1892acm in Bundesliga 2. Let's do this!
So everyday Friday I do compound exercise, as they are the main ingredients of exercises.
Here is a video of me doing 4 sets of deadlifts!!! Increasing the weight each set 💪🏿.
Warm up: 60KG (20 reps)
Set 1. 110KG Reps 10.
Set 2. 130KG Reps 8.
Set 3. 140KG Reps 8.
Set 4. 160KG Reps 4.
Kode Barang : G.122
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1 22 hours ago
🎖 Kendi tecrübeni araştır. İşe yarar olanı al,Olmayanı at Kendinden bir parça kat ve Sadece yap ✔️🏆
Check out this young gun killing his training! Love the focus on landing mechanics and reactive agility 👌🔥
Reposted from @dralvindike (@get_regrann) - 💥Youth Athletic Development💥
At this stage, physical activity and athletic development should be fun❗️
The competitive nature of the adolescent athlete should come naturally and not be forced❗️
Adolescents training programs should be multidimensional targeting both health and skill-related fitness acquisition❗️
Here we are working on landing mechanics while absorbing contact in the air, reactive ability, and agility.
Try it out❗️
✨If you are in the NYC area, having pain, discomfort, and want to keep training or if you're looking to improve performance through individualized programming, do not hesitate to reach out for a consultation❗️✨@cynergyptnyc .
>> MAINTAINING GOOD SPINAL HEALTH
Hang from a pull-up bar for 30 seconds before sleeping to decompress the spine. We spend so many hours in a day sitting down (office peeps you know what I am talking about!) that the compression on the spine squeezes out the fluid inside our intervertebral discs, which is responsible for cushioning the stress when the spine moves or bears weight. When the discs are damaged beyond repair, we start to suffer from serious back pain.
Don’t wait till it’s too late. Learn how to protect yourself from such crippling pain and live your life pain-free through proper exercises and techniques.
5 274 hours ago
Sometimes you just got to reveal what’s under the hood 💥
The “eat whatever I want but graft my arse off physique” 🏋🏼♂️
Jokes aside, all you see on my stories is good food and lots of it but the reality is no one wants to see protein shakes, chicken and rice 🙃🍚
My “diet” isn’t all what it probably seems on Instagram stories! Yes I do eat a hell of a lot of “fun” food but I can get away with it... I have high metabolism as it is and my body needs that much fuel for its everyday function⚡️
It’s always about moderation though and not going overboard. Know your limits, if you want to eat more, move more it’s as simple as that 🔥
Here’s to the weekend 👏🏼💫 #tgif
It’s Friday and it’s FMC-Training with the 🔥🔥🔥 team.
4 working stations / 2 ex. In each station (3 rounds of 45 sec work / 15 sec transition):
1. TRX row + rotation from sitting
2. TRX squat / lunge jump switch
1. Push up to donkey kick
2. Supported v sit legs in and circle
Hurdles + coordination ladder + slam ball
1. Jump over + quick in & out
2. Ball slam
1. Clean & press
2. Skaters over the bag
(20 bird dog plank)
1 - 30 squat
2- 20 push up
3 - 30 full sit ups
4 - 40 side lunges
30 sec of mountain climber .
🏋🏾♀️ Challenge #bodygoal 🏋🏾♀️ ✔️ Lundi: #run de 40 minutes
✔️ Mardi: repos ✔️ Mercredi: repos... je n’avais dormi que 3h! #insomnie
Pas de sport quand je ne dors pas pour éviter de me blesser!😉
✔️ Jeudi: Full body!
✔️ Aujourd’hui: Abdos & fessiers!
Pour ce week-end, il serait bien de faire une session pour le haut du corps et un petit run!😉
1. Body Weight Tricep Extensions
2. Lateral DB Raise
3. Z Press or Floor Shoulder Press
Both the body weight extensions and Z Press are unreal for abdominal activation and really does challenge the entire body.
Ensure your braced for the entire time to allow no dipping in lower back and making sure body is protected
You’ll feel sore in the abs if done right. (3 days later and i’m still feeling it!)
DM me for more info
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60 6,38518 November, 2019
Mid foot reverse lunge. If you have athletes that are guilty of being toe runners or striking with the toe this is a simple and effective way to try and break that habit without running them into the ground and correcting it. Yes you can give the cue of striking with the forefoot while skipping and that’s where it can get a little dicey sometimes (hence the mid foot cue) it can easily be mistaken for toe/ball of the foot.
50 2,31120 November, 2019
Brought back @coach_megastrong to help clear up a little bit of the foot striking discussion that was had with my previous post. Here we talk about what we like to cue for some of our linear speed development drills in a step by step regressed manor. You can also see my tendencies as a former athlete and where I need to clean up my own mechanics that I still work on.
21 1,05419 hours ago
This is how I like to warmup some days, putting the zoid or ladder down controlling my movements and letting the cns get heated up and work on different combos. I don’t use zoids or ladders for speed work so before the ig fitness police come for me I just wanted to let you know. Enjoy these 4, there are slow-mo variations included so give them a try and tag me. Happy Monday Squad!
Being a former rotational athlete I was always searching to find ways to maximize my power. What I have come to find from being a trainer is in order to produce quality rotational movement we need to be able to control it. Here are 2 drills contrasted with a med ball rotational toss that I have been utilizing for just that.
33 1,51917 November, 2019
🌪 ROPES GONE WILD 🌪 •
I love playing with different variations with the tools. This was a tough strength, power, precision, and conditioning circuit. Tag a friend who loves the ropes and give this a shot! •
Workout: 4 rounds each
1. Strict shoulder press
2. Power slams (no momentum)
4. Low to high chops
5. Tension squats
6. Iso curl and hammer curls •