Search Hashtag & User

#trainer Instagram Story & Photos & Videos

trainer - 5.5m posts

Latest #trainer Posts

Had the best date night with my hubby @davidhelgesonat the cutest brewery. 🍻🖤

Had the best date night with my hubby @davidhelgeson at the cutest brewery. 🍻🖤
3 1 59 seconds ago

Some of today& #039;s movements. How I sweated them! 💦💦💦💦 . ✔️Close Stance Dumbbell Deadlift ✔️Alternating Reverse Lunges on Smith Machine ✔️Internal Rotation Calf Raises on Leg Press Machine . . #personaltrainer #onlinecoaching #mealplan #gym #lowerbodyworkout #fatloss #lowerbody #miami #miamitrainer #miamifitness #trainers #kendallfitness #kendalltrainer #onlinecoach #entrenamientopersonal #trainermiami #kendallfit #entrenadorapersonal #trainer #entrenadora #kendallfitnessandhealth

Some of today's movements. How I sweated them! 💦💦💦💦
.
✔️Close Stance Dumbbell Deadlift
✔️Alternating Reverse Lunges on Smith Machine
✔️Internal Rotation Calf Raises on Leg Press Machine
.
.
#personaltrainer #onlinecoaching #mealplan #gym #lowerbodyworkout #fatloss #lowerbody #miami #miamitrainer #miamifitness #trainers #kendallfitness #kendalltrainer #onlinecoach #entrenamientopersonal #trainermiami #kendallfit #entrenadorapersonal #trainer #entrenadora #kendallfitnessandhealth
2 0 1 minute ago

@hamburgler40showing some new tricks for this low row hammer strength machine 1-He has a single handle attachment around the machine& #039;s handles for an easier grip and tighter squeeze in the back. 2- Im using paddle wraps on the handle attachment and performing a single arm row using the chest pad as support. 3. Regular neutral grip row on hammer strength using single handle attachments to get a better squeeze and greater range of motion. Using the handles helps shorter people get an easier start on those first couple reps #bodybuilder #trainer #trainingtips #lats #workout #dontstop #dowork

@hamburgler40 showing some new tricks for this low row hammer strength machine
1-He has a single handle attachment around the machine's handles for an easier grip and tighter squeeze in the back.
2- Im using paddle wraps on the handle attachment and performing a single arm row using the chest pad as support.
3. Regular neutral grip row on hammer strength using single handle attachments to get a better squeeze and greater range of motion. Using the handles helps shorter people get an easier start on those first couple reps 
#bodybuilder #trainer #trainingtips #lats #workout #dontstop #dowork
0 0 1 minute ago

・ 美しいリアランジ ターゲットにガッツリHITしています。 perfect‼︎ ------------------- #personaltraining #personaltraininggym #personaltrainingstudio #personaltrainer #trainer #fitness #perfect #ウェイトトレーニング #スミスマシン #ヒップアップ #フィットネス #美しい #動き #美しい身体 エラーのないフォーム、練習をしてきたので扱えるウェイト‼︎☆ 安心して見守れます。 #verygood ・ ・

・
美しいリアランジ
ターゲットにガッツリHITしています。
perfect‼︎
-------------------
#personaltraining #personaltraininggym #personaltrainingstudio #personaltrainer #trainer #fitness #perfect #ウェイトトレーニング #スミスマシン #ヒップアップ #フィットネス #美しい #動き #美しい身体 
エラーのないフォーム、練習をしてきたので扱えるウェイト‼︎☆
安心して見守れます。#verygood ・
・
2 0 2 minutes ago

This could be you 😜 ... class tomorrow 9:30am! ... be there or be (not sore) 💪🏼

This could be you 😜 ... class tomorrow 9:30am! ... be there or be (not sore) 💪🏼
2 3 3 minutes ago

today I tried yoga for the first time! I know I’m a little late to the party, I recently decided that I want to focus on my flexibility and mobility for a while. thank you @yogatothepeoplefor such an amazing class. check them out!

today I tried yoga for the first time! I know I’m a little late to the party, I recently decided that I want to focus on my flexibility and mobility for a while. thank you @yogatothepeople for such an amazing class. check them out!
9 1 3 minutes ago

@jordinramirezis a Natural Pro Bodybuilder, 2x Musclemania champion and a great personal trainer. Just from talking to him about training and contest prep you can tell Jordin has a huge passion for the sport. Appreciate the support brotha 🙌🏻 @nolimitfitness.lv @perficttraining #TeamNoLimitFitness #TeamNoLimit #NoLimitFitness #NoLimitFitnessLLC #perficttraining #bodybuilding #naturalBodybuilding #Musclemania #classicPhysique #npc #physique #train #training #diet #iifym #nutrition #ContestPrep #MeetPrep #PersonalTrainer #Trainer #coach #PrepCoach #powerlifting #powerbuilder #powerbuilding #bodybuilder #powerlifter #uspa #usapl #LFG

@jordinramirez is a Natural Pro Bodybuilder, 2x Musclemania champion and a great personal trainer. Just from talking to him about training and contest prep you can tell Jordin has a huge passion for the sport. Appreciate the support brotha 🙌🏻
@nolimitfitness.lv @perficttraining 
#TeamNoLimitFitness #TeamNoLimit #NoLimitFitness #NoLimitFitnessLLC #perficttraining #bodybuilding #naturalBodybuilding #Musclemania #classicPhysique #npc #physique #train #training #diet #iifym #nutrition #ContestPrep #MeetPrep #PersonalTrainer #Trainer #coach #PrepCoach #powerlifting #powerbuilder #powerbuilding #bodybuilder #powerlifter #uspa #usapl #LFG
8 0 4 minutes ago

When your client plays that 80s funk.. 🎶 🎶 #weouthere #80s #music #idigit

When your client plays that 80s funk.. 🎶 🎶 #weouthere #80s #music #idigit
11 1 6 minutes ago

Work on your EXPLOSION 💥. Practice these Hyper Jumps in one place to get use to constant explosive movements through your hips. Keeping your core tight and Engaging your body during your landing to absorb shock and get you ready to Catapult yourself back up through your hips. Try it out and tell me what you think. I like to do sets of 10 jumps but do what makes you feel comfortable and make sure you aren’t spending to much time on the ground before your next jump. It’s all about the Explosion. EXPLOSIVE BUT CONTROLLED MOVEMENT. 💯💪🏽💥 ————————————————— #thursday #explosion #explosive #movement #athlete #athletic #fitnesspro #fit #fitness #coaching #motivation #strength #workout #trainer #workouthard #workoutinspiration #workouttips #fitnessfun #fitnesspageforall #entrepreneur #live #concentration #friscotexas #dallastrainer #coach #muscle #jumps #hyperjump #dallasfitness #workoutlivefreeforever

Work on your EXPLOSION 💥. Practice these Hyper Jumps in one place to get use to constant explosive movements through your hips. Keeping your core tight and Engaging your body during your landing to absorb shock and get you ready to Catapult yourself back up through your hips. Try it out and tell me what you think. I like to do sets of 10 jumps but do what makes you feel comfortable and make sure you aren’t spending to much time on the ground before your next jump. It’s all about the Explosion. EXPLOSIVE BUT CONTROLLED MOVEMENT. 💯💪🏽💥
—————————————————
#thursday #explosion #explosive #movement #athlete #athletic #fitnesspro #fit #fitness #coaching #motivation #strength #workout #trainer #workouthard #workoutinspiration #workouttips #fitnessfun #fitnesspageforall #entrepreneur #live #concentration #friscotexas #dallastrainer #coach #muscle #jumps #hyperjump #dallasfitness #workoutlivefreeforever
16 0 8 minutes ago

Strongwoman training againnn... refining my stone technique! @derrek.cox was around to give me some feedback, which was much appreciated! Felt a lot more efficient with my stones tonight when I was able to incorporate more hip drive than I had been before. Feeling a little better and stronger every day!

Strongwoman training againnn... refining my stone technique! @derrek.cox was around to give me some feedback, which was much appreciated! Felt a lot more efficient with my stones tonight when I was able to incorporate more hip drive than I had been before. Feeling a little better and stronger every day!
61 6 10 minutes ago

La Whey Elite es una proteína con múltiples beneficios, entre ellos tenemos: _ • Mejora la resistencia • Evita los antojos • Fuente de proteínas • Mejora la circulación • Anti oxidante • Reduce el estrés • Reduce el colesterol • Ayuda a adelgazar • Protege tu corazón _ #salud #figura #palmira #colombia #fitness #gym #proteinas #personaltrainer #trainer #entrenamiento #nutricion #fuerza #valor #disciplina #desempeño #vidafitness #fitness

La Whey Elite es una proteína con múltiples beneficios, entre ellos tenemos: 
_
• Mejora la resistencia
• Evita los antojos
• Fuente de proteínas
•  Mejora la circulación
• Anti oxidante
• Reduce el estrés
• Reduce el colesterol • Ayuda a adelgazar
• Protege tu corazón
_  #salud #figura #palmira #colombia #fitness #gym #proteinas #personaltrainer #trainer #entrenamiento #nutricion #fuerza #valor #disciplina #desempeño #vidafitness #fitness
14 0 11 minutes ago

It& #039;s Friday - time to go and make stories for Monday 🙂 Makeup: @patricia_lehner& @melaniepritschet❤ Dress: @jones_fashionHeels: @buffaloshoes➡ Moderatorin🎙🎬 ➡ Verhaltensanalystin / Profilerin 🔎🕵 ➡ Trainerin für: NLP & Hypnose, Kommunikation & Körpersprache ☞ Infos & Terminbuchung: www.vanessakuzmich.com #kommunikation #training #trainer #coaching #coach #profiling #communication #moderation #eventmoderation #host #speaker #bodylanguage #körpersprache #mikromimik #microexpressions #analyst #behaviour #verhalten #menschenlesen #mindset #nlp #hypnose #beratung #beraterin #einblickgenügt #development #weiterentwicklung

It's Friday - time to go and make  stories for Monday 🙂

Makeup: @patricia_lehner & @melaniepritschet ❤
Dress: @jones_fashion
Heels: @buffaloshoes ➡ Moderatorin🎙🎬
➡ Verhaltensanalystin / Profilerin 🔎🕵
➡ Trainerin für: NLP & Hypnose, Kommunikation & Körpersprache ☞ Infos & Terminbuchung:
www.vanessakuzmich.com

#kommunikation #training #trainer #coaching #coach #profiling #communication #moderation #eventmoderation #host #speaker #bodylanguage #körpersprache #mikromimik #microexpressions #analyst #behaviour #verhalten #menschenlesen #mindset #nlp #hypnose #beratung #beraterin #einblickgenügt #development #weiterentwicklung
12 1 11 minutes ago

Selena killing it with 3 sets of 8 of 70kg sumo deadlifts. Love seeing her improving her strength and physique during her hypertrophy phase! Getting ready for the cut soon and repping @fitmovementaubootcamp. 😊😊 @se.lle

Selena killing it with 3 sets of 8 of 70kg sumo deadlifts. Love seeing her improving her strength and physique during her hypertrophy phase! Getting ready for the cut soon and repping @fitmovementau bootcamp. 😊😊 @se.lle
9 5 12 minutes ago

Me está gustando esto de tomar fotos a cada momento... 😍😍😍 #fotosporcadasegundo #newexperience #trainer

Me está gustando esto de tomar fotos a cada momento... 😍😍😍 #fotosporcadasegundo #newexperience #trainer
0 0 13 minutes ago

I love jumping. Jumping’s my favorite 😁 Followed by smashing a ball into the sand

I love jumping. Jumping’s my favorite 😁

Followed by smashing a ball into the sand
28 1 13 minutes ago

I like butt stuff. Beltless sumos for 3x5 @ 325. Backoffs (not shown) CDL + 2” deficit 3x5 @ 255. #legs #glutes #quads #butt #booty #workout #lifting #lift #deadlift #powerlifting #power #strength #strong #fitness #fit #fitfam #fitspo #trainer #coach #hashtag #uspa #npc #ifbb #iifym

I like butt stuff. Beltless sumos for 3x5 @ 325. Backoffs (not shown) CDL + 2” deficit 3x5 @ 255. #legs #glutes #quads #butt #booty #workout #lifting #lift #deadlift #powerlifting #power #strength #strong #fitness #fit #fitfam #fitspo #trainer #coach #hashtag #uspa #npc #ifbb #iifym
12 0 13 minutes ago

#Repost @myfitmethodbyseni(@get_repost) ・・・ At the beginning of this month, after almost 3 years with the company , I decided to part ways with #Equinox. I learned a lot and met some great people along the way. 10 years into training, initially part time and as my passion for it grew—full time, I feel the need to step out of my #comfortzone as my experiences have taught me that’s the route to #success. I will continue with #personaltraining although I will be doing so outside of a corporate setting . If you are looking for a #trainer to come to you, book your 30-min complimentary consultation now so we can discuss your fitness goals and brainstorm a plan for you- link in bio. •_•_•_•_•_•_•_•_ #fitness #wellness #health #strength #lifestyle #mindandbody #losangeles

#Repost @myfitmethodbyseni (@get_repost)
・・・
At the beginning of this month, after almost 3 years with the company , I decided to part ways with #Equinox. I learned a lot and met some great people along the way. 10 years into training, initially part time and as my passion for it grew—full time, I feel the need to step out of my #comfortzone as my experiences have taught me that’s the route to #success. I will continue with #personaltraining although I will be doing so outside of a corporate setting . If you are looking for a #trainer to come to you, book your 30-min complimentary consultation now so we can discuss your fitness goals and brainstorm a plan for you- link in bio. •_•_•_•_•_•_•_•_
#fitness #wellness #health #strength #lifestyle #mindandbody #losangeles
8 0 14 minutes ago

Пятница началась приятно 😉. . Захожу,значит, сегодня в наш NL Store, и снова вижу бомбические скидки на проты 😍 ну невозможно пройти мимо!. . После тренировок я пью #EnergyPro , и для достижения наилучшего результата своим девочкам тоже советую ☝️💪даже если ты не тренишь, то в рационе тоже обязательно должно быть достаточное количество белка. . . Протеин разбавляю водой,  и вкусно, и ничего лишнего! Другие преимущества, за что я люблю этот прот: 🔹 КБЖУ (на 1 порцию) 105/23/0.26/1.9 🔹Также в порции есть различные аминокислоты, необходимые мышцам для эффективного восстановления 🔹 Порция в пакетике, удобно брать с собой (что немаловажно для моего бешеного ритма жизни) 🔹Вкусненько 😊 🔹Качественное французское сырье 🤗 🔹В женском протеине - жиросжигающий комплекс 😉 . . С 17 по 23 июля - АКЦИЯ - купить протеин можно со скидкой 33% 😉 1320 ₽ (вместо 1970₽) и 1230₽ (вместо 1790₽) А еще можно сделать микс из нескольких вкусов . . Про прот можно узнать подробнее по ссылке в шапке профиля, либо пиши ЛС или Whats& #039;App 😉 помогу разобраться с питанием и тренировками 😊. . #tomsk #training #trainer #energypro #nl #nlstar #vikikharchenko

Пятница началась приятно 😉.
.
Захожу,значит, сегодня в наш NL Store, и снова вижу бомбические скидки на проты 😍 ну невозможно пройти мимо!.
.
После тренировок я пью #EnergyPro , и для достижения наилучшего результата своим девочкам тоже советую ☝️💪даже если ты не тренишь, то в рационе тоже обязательно должно быть достаточное количество белка. .
.
Протеин разбавляю водой,  и вкусно, и ничего лишнего! 
Другие преимущества, за что я люблю этот прот:
🔹 КБЖУ (на 1 порцию) 105/23/0.26/1.9
🔹Также в порции есть различные аминокислоты, необходимые мышцам для эффективного восстановления
🔹 Порция в пакетике, удобно брать с собой (что немаловажно для моего бешеного ритма жизни) 🔹Вкусненько 😊
🔹Качественное французское сырье 🤗
🔹В женском протеине - жиросжигающий комплекс 😉
.
.
С 17 по 23 июля - АКЦИЯ - купить протеин можно со скидкой 33% 😉 1320 ₽ (вместо 1970₽) и 1230₽ (вместо 1790₽) А еще можно сделать микс из нескольких вкусов .
.

Про прот можно узнать подробнее по ссылке в шапке профиля, либо пиши ЛС или Whats'App 😉 помогу разобраться с питанием и тренировками 😊.
.

#tomsk #training #trainer #energypro #nl #nlstar #vikikharchenko
11 0 16 minutes ago

Let& #039;s work #trainer #dedication #consistency

Let's work #trainer #dedication #consistency
0 1 16 minutes ago

UNSEEN HOURS...What’s done in the dark will ALWAYS come to light. Taking what’s ours..NO SECRET RECIPE! Working while you wishing for it‼️ ▪️ ▪️ #headsupbasketball #unrelentingpursuit #basketball #basketballtrainer #basketballtraining #basketballneverstops #trainer #training #cheatcode #maui #mauihawaii #grindtillyoushine #hardwork #dedication #sacrifice #outdoors #fitness #workout

UNSEEN HOURS...What’s done in the dark will ALWAYS come to light. Taking what’s ours..NO SECRET RECIPE! Working while you wishing for it‼️
▪️
▪️
#headsupbasketball #unrelentingpursuit #basketball #basketballtrainer #basketballtraining #basketballneverstops #trainer #training #cheatcode #maui #mauihawaii #grindtillyoushine #hardwork #dedication #sacrifice #outdoors #fitness #workout
16 0 16 minutes ago

Maxed out at 7 plates, 630 lbs.. Could& #039;ve added more though. You ain& #039;t REALLY fucking with me though!! Two a days. Grind harder every single time!!! 💪💪👊👊 #fit #fitness #fitnessjourney #fitnesslifestyle #fitguy #fitlife #fitspo #fitstagram #fitnessmotivation #instafit #fitnessfreaks #fitfam #instagood #instaquote #instapic #instafit #goarmy #Cellucor #GNC #UFC #instagram #boxing #martialarts #GOHARDER #trainer

Maxed out at 7 plates, 630 lbs.. Could've added more though. You ain't REALLY fucking with me though!! Two a days. Grind harder every single time!!! 💪💪👊👊
#fit #fitness #fitnessjourney #fitnesslifestyle #fitguy #fitlife #fitspo #fitstagram #fitnessmotivation #instafit #fitnessfreaks #fitfam #instagood #instaquote #instapic #instafit #goarmy #Cellucor #GNC #UFC #instagram #boxing #martialarts #GOHARDER #trainer
8 0 17 minutes ago

My latest for @CNNhealth. Big thanks to #pilates master trainer @traceymallettfitnessand celeb #trainer @Davidkirschfor their terrific tips on how to build a better #butt #fitness #nutritionMD #trainhard Link in comments below

My latest for @CNNhealth. Big thanks to #pilates master trainer @traceymallettfitness and celeb #trainer @Davidkirsch for their terrific tips on how to build a better #butt #fitness #nutritionMD #trainhard Link in comments below
5 1 17 minutes ago

It& #039;s all about strength training #Trainer #focus #keepbuilding #believeinyourself

It's all about strength training #Trainer #focus #keepbuilding #believeinyourself
3 0 18 minutes ago

Are you Ready to let me Get you Bikini ready this Summer 👑🙋🏻‍♀️💃🏽🏃🏽‍♀️👙🌞💫☀️💦🌊🍹🍾⛱🏖🏝 . . . Nothing! Is Unachievable 😘👍🏽 . . #natty #fitness #fit #fitnessmotivation #photooftheday #muscle #fitnessaddict #fitnessjourney #weightloss #journey #workout #transformation #cardio #gym #progress #instagood #motivation #motivate #goals #love #life #trainer #physique #health #happiness #quote #goldcoast #inspire #personaltrainer

Are you Ready to let me Get you Bikini ready this Summer 👑🙋🏻‍♀️💃🏽🏃🏽‍♀️👙🌞💫☀️💦🌊🍹🍾⛱🏖🏝
.
.
.
Nothing! Is Unachievable 😘👍🏽
.
.
#natty #fitness #fit #fitnessmotivation #photooftheday #muscle #fitnessaddict #fitnessjourney #weightloss #journey #workout #transformation #cardio #gym #progress #instagood #motivation #motivate #goals #love #life #trainer #physique  #health #happiness #quote #goldcoast #inspire #personaltrainer
21 1 18 minutes ago

@charles_now_caught me with a nice pump the other day 🤪 feeling GREAT with the results I’m seeing! And it’s that much better that I’m seeing them here at GOI aka Best Gym in Columbus! . . . . . #stronger #picoftheday #instafit #powerful #fit #trainer #heavy #fitnessaddict #ripped #aesthetics #training #shredded #bodybuilding #active #fitfam #eatclean #fitspiration #cardio #train #beastmode #gym #workhard #deadlift #mensphysique

@charles_now_ caught me with a nice pump the other day 🤪 feeling GREAT with the results I’m seeing! And it’s that much better that I’m seeing them here at GOI aka Best Gym in Columbus! .
.
.
.
.
#stronger #picoftheday #instafit #powerful #fit #trainer #heavy #fitnessaddict #ripped #aesthetics #training #shredded #bodybuilding #active #fitfam #eatclean #fitspiration #cardio #train #beastmode #gym #workhard #deadlift #mensphysique
19 4 18 minutes ago

Light work since I have a game tonight but still very effective. Give it a try. Hamstring ✅ Core ✅ Shoulders ✅ Hips ✅ #fitnessforeverybody . . . . . . . . . . . . #basketballplayer #ballplayer #ballislife #basketball #strengthtraining #strength #power #powermoves #move #actor #singer #model #athlete #fitnessmodel #entertainer #music #video #workout #gymrat #gym #fitnessblogger #mensfitness #blackfitness #grpfit #coach #trainer #tips #nike #challenge

Light work since I have a game tonight but still very effective. Give it a try. 
Hamstring ✅
Core ✅
Shoulders ✅
Hips ✅
#fitnessforeverybody .
.
.
.
.
.
.
.
.
.
.
.
#basketballplayer #ballplayer #ballislife #basketball #strengthtraining #strength #power #powermoves #move  #actor #singer #model #athlete #fitnessmodel #entertainer #music #video #workout #gymrat #gym #fitnessblogger #mensfitness #blackfitness #grpfit #coach #trainer #tips #nike #challenge
8 0 18 minutes ago

Фитнес миграция !!!💥💥💥продолжается!!!! Предъяви карту другого клуба и получи до 3месяцев в подарок к годовому абонементу и многое другое 🔥🔥🔥 Фитнес клуб @press_centrждёт тебя!!!!❗️❗️❗️#прессцентр #fitnessbikini #trx #training #trainer #coach #f #fitmom #fitness #fitwomen #body #bodybuilder #bodybuilding #classicphysique #classicbodybuilding #mensphysique

Фитнес миграция !!!💥💥💥продолжается!!!! Предъяви карту другого клуба и получи до 3месяцев в подарок к годовому абонементу и многое другое 🔥🔥🔥 Фитнес клуб @press_centr ждёт тебя!!!!❗️❗️❗️#прессцентр #fitnessbikini #trx #training #trainer #coach #f #fitmom #fitness #fitwomen #body #bodybuilder #bodybuilding #classicphysique #classicbodybuilding #mensphysique
21 1 19 minutes ago

FINISH YOUR SET! I DON& #039;T CARE IF IT HURTS. IT& #039;S JUST YOUR BODY CHANGING! TRAIN UNTIL IT HURTS THEN TRAIN SOME MORE! YOU DO NOT QUIT! EVER! THE RACE ALWAYS HURTS! YOU DON& #039;T TRAIN FOR IT NOT TO HURT! YOU TRAIN TO TOLERATE THE PAIN! KEEP GOING! #mindset #change #transform

FINISH YOUR SET!  I DON'T CARE IF IT HURTS.  IT'S JUST YOUR BODY CHANGING! TRAIN UNTIL IT HURTS THEN TRAIN SOME MORE!  YOU DO NOT QUIT! EVER!  THE RACE ALWAYS HURTS! YOU DON'T TRAIN FOR IT NOT TO HURT! YOU TRAIN TO TOLERATE THE PAIN! KEEP GOING!  #mindset #change #transform
7 3 19 minutes ago

Upper Body Band Workout and/or Warm Up⚡️👏🏼 •One thing I LOVE about health and wellness is learning from others along the way. My past coworker and now friend Nicole Surdkya PT DPT (check her out on insta) taught us these bad boys and they really get your shoulders fired up! • Banded Shoulder Flexion •Wall Walks I promise you, these look like a walk in the park but they are NOT easy! These exercises work on shoulder stabilization. Don’t rush through them. Controlled, purposeful movements are key! 🔑 Let me know what you think 🤔

Upper Body Band Workout and/or Warm Up⚡️👏🏼 •One thing I LOVE about health and wellness is learning from others along the way. My past coworker and now friend Nicole Surdkya PT DPT (check her out on insta) taught us these bad boys and they really get your shoulders fired up! • Banded Shoulder Flexion
•Wall Walks
I promise you, these look like a walk in the park but they are NOT easy! 
These exercises work on shoulder stabilization. Don’t rush through them. Controlled, purposeful movements are key! 🔑 
Let me know what you think 🤔
31 3 19 minutes ago

Unless u laugh when falling many difficult poses will be tough. For me it& #039;s an interesting way to engage with anything difficult in life. #fallenangelpose #devaduttapannaasana #armbalancers #strengthening #healings #fitgirlsguide #fitnessfreaks #fitnessfun #trainer #yoga #yogaforoverthe50s #yogateacherlife #teachersofinstagram #funkyandfit

Unless u laugh when falling many difficult poses will be tough. For me it's an interesting way to engage with anything difficult in life. #fallenangelpose #devaduttapannaasana #armbalancers #strengthening #healings #fitgirlsguide #fitnessfreaks #fitnessfun #trainer #yoga #yogaforoverthe50s #yogateacherlife #teachersofinstagram #funkyandfit
12 1 20 minutes ago

Nasib bangsa kita tak akan berubah jika kita tak merubahnya, mari sama-sama berjuang memperbaiki diri agar bermanfaat untuk negeri. Selamat HUT ke-73 kemerdekaan Indonesia, sekali merdeka tetap merdeka! #sinlamba #silatindonesia #silatindo #silat #pencaksilatindonesia #ipsi #igerssilat #pencaksilatfighter #pesilat #fighting #fightlife #fighter #fightingspirit #fight #fightnight #selfdefense #sparring #selfdefence #ko #battle #attack #training #traininghard #traning #hardtraining #trainer #trainingday

Nasib bangsa kita tak akan berubah jika kita tak merubahnya, mari sama-sama berjuang memperbaiki diri agar bermanfaat untuk negeri.

Selamat HUT ke-73 kemerdekaan Indonesia, sekali merdeka tetap merdeka!

#sinlamba #silatindonesia #silatindo #silat #pencaksilatindonesia #ipsi #igerssilat #pencaksilatfighter #pesilat #fighting #fightlife #fighter #fightingspirit #fight #fightnight #selfdefense #sparring #selfdefence #ko #battle #attack #training #traininghard #traning #hardtraining #trainer #trainingday
86 1 21 minutes ago

Perfect way to end a stressful week. Thanks ladies for braving the weather. I needed it. #fitfam #nashville #friends #running #stairs

Perfect way to end a stressful week. Thanks ladies for braving the weather. I needed it. #fitfam #nashville #friends #running #stairs
6 1 23 minutes ago

Keep doing those plank variations! These are just a few I did today and also taught in a group fitness class @ the YMCA 1. Mountain climbers 2. Alt. Knee taps 3. Alt. Leg lifts with a jump switch 4. Leg raise downward dog then straight leg taps other heel( focus on one leg at a time Ex:30secs 5. Leg raise downward dog to an oblique crunch (bringing knee down to elbow) 6. Legs stay parallel to ground alt. Knee to elbow with a jump switch ***These are just a few ideas to get you started and on track to developing a strong core and glutes #plank #plankchallenge #abs #core #booty #glutes #trainer #bodybuilder

Keep doing those plank variations! These are just a few I did today and also taught in a group fitness class @ the YMCA 
1. Mountain climbers
2. Alt. Knee taps
3. Alt. Leg lifts with a jump switch
4. Leg raise downward dog then straight leg taps other heel( focus on one leg at a time Ex:30secs
5. Leg raise downward dog to an oblique crunch (bringing knee down to elbow)
6. Legs stay parallel to ground alt. Knee to elbow with a jump switch ***These are just a few ideas to get you started and on track to developing a strong core and glutes
#plank #plankchallenge #abs #core #booty #glutes #trainer #bodybuilder
2 0 38 minutes ago

Thirsty Thursday!! Lol, swipe right to see why you need to stay hydrated! - Read below for some fast facts on water! - 1. Thirst pains are real. Yes, we have hunger pains, but did you know that we also have thirst pains? Water is needed to carry acidic waste away from cells, and when we’re dehydrated, these wastes don’t get carried away, leading to our nerves interpreting the acidic waste as pain. - 2. If you’re tired, it may be dehydration. - One study conducted by Loughborough University found that a mere 5% drop in water levels in the body can cause a 25-30% loss in energy. Even a 3% drop can cause fuzzy thinking, “brain fog” and a slower metabolism. - 3. How much water do you need? . The amount of water we need depends on a number of factors, including our size, activity level, stress level, the climate or temperature and our diet. A good basic rule of thumb is to take your body weight (in pounds) and divide it by 2. This is the number of ounces of water that you should be drinking each day.

Thirsty Thursday!! Lol, swipe right to see why you need to stay hydrated!
-
Read below for some fast facts on water! -
1. Thirst pains are real. 
Yes, we have hunger pains, but did you know that we also have thirst pains? Water is needed to carry acidic waste away from cells, and when we’re dehydrated, these wastes don’t get carried away, leading to our nerves interpreting the acidic waste as pain.
-
2. If you’re tired, it may be dehydration. -
One study conducted by Loughborough University found that a mere 5% drop in water levels in the body can cause a 25-30% loss in energy. Even a 3% drop can cause fuzzy thinking, “brain fog” and a slower metabolism.
-
3. How much water do you need?
.
The amount of water we need depends on a number of factors, including our size, activity level, stress level, the climate or temperature and our diet. A good basic rule of thumb is to take your body weight (in pounds) and divide it by 2. This is the number of ounces of water that you should be drinking each day.
86 8 1 hour ago

I seriously can’t get enough of these #booty sculpting Takara leggings from @carbon38I want them in every color!!! Use my discount code BIANCABURESH when you check out for 20% off your total order!!! #bodybyburesh

I seriously can’t get enough of these #booty sculpting Takara leggings from  @carbon38 I want them in every color!!! Use my discount code BIANCABURESH when you check out for 20% off your total order!!! #bodybyburesh
82 6 4 hours ago

I got hungry earlier than normal (it happens often🐷) So I just made dinner early for the whole family and I took my portion to eat now. I know I’ll be hungry later so I’ve already planned a protein shake as a late snack. This is how you have to roll w/ the punches when it comes to hunger — PLAN —. Healthy stir fry ~ Sautéed celery, carrots, onion, broccoli, zucchini, yellow squash, whole egg on brown rice-with chicken and cashews on top. Braggs Amino liquids as the “soy sauce” Salt to taste.💥 • • • #cleaneating #eatingclean #healthylifestyle #groupfitness #sweet #swag #eggs #mompenuer #training #fitness #fit #cardio #lit #fitness #fitnessmotivation #fitnessjourney #mom #family #weightlossjourney #weightloss #love #family #weightlossmotivation #fatburn #exercise #workout #workoutmotivation #ltemployee #trainer #nutrition #healthyfood #healthyeating

I got hungry earlier than normal (it happens often🐷) So I just made dinner early for the whole family and I took my portion to eat now.  I know I’ll be hungry later so I’ve already planned a protein shake as a late snack. This is how you have to roll w/ the punches when it comes to hunger — PLAN —. Healthy stir fry ~ Sautéed celery, carrots, onion, broccoli, zucchini, yellow squash, whole egg on brown rice-with chicken and cashews on top.  Braggs Amino liquids as the “soy sauce” Salt to taste.💥
•
•
•
#cleaneating #eatingclean #healthylifestyle #groupfitness #sweet #swag #eggs #mompenuer #training #fitness #fit #cardio #lit #fitness #fitnessmotivation #fitnessjourney #mom #family #weightlossjourney #weightloss #love  #family #weightlossmotivation #fatburn #exercise #workout #workoutmotivation #ltemployee #trainer #nutrition #healthyfood #healthyeating
126 14 13 August, 2018 21:50

Hit up the fair last night...If I DO get anything- I get the smoked turkey leg, and I share with my family (somewhat😉) You’re pretty safe with this one. I peel off the skin 1136 calories 54 fat 152 protein No carbs At least you get your protein in and you actually KNOW what you’re eating. #cleaneating #eatingclean #healthylifestyle #groupfitness #dancing #streetdance #dancejam #training #fitness #fit #cardio #lit #fitness #fitnessmotivation #fitnessjourney #mom #family #weightlossjourney #weightloss #weightlossmotivation #fatburn #exercise #workout #workoutmotivation #ltemployee #trainer #nutrition #healthyfood #healthyeating

Hit up the fair last night...If I DO get anything- I get the smoked turkey leg, and I share with my family (somewhat😉) You’re pretty safe with this one. I peel off the skin
1136 calories
54 fat 
152 protein
No carbs 
At least you get your protein in and you actually KNOW what you’re eating.

#cleaneating #eatingclean #healthylifestyle #groupfitness #dancing #streetdance #dancejam #training #fitness #fit #cardio #lit #fitness #fitnessmotivation #fitnessjourney #mom #family #weightlossjourney #weightloss #weightlossmotivation #fatburn #exercise #workout #workoutmotivation #ltemployee #trainer #nutrition #healthyfood #healthyeating
177 23 12 August, 2018 12:54

Meal prepping Bison burgers, chicken breast, shrimp, and salmon. Summer squash, zucchini, red -yellow -orange peppers. we’ve got eggplant, broccoli and acorn squash in the oven. This is what we do every weekend - whichever day is most convenient for us......today It happens to be Saturday afternoon. I’ll meal prep again on Wednesday. It’s two hours out of your day for a HALF of a week’s worth of dinners/lunches. Saves so much time, stress, money - not to mention your figure💥 • • • #cleaneating #eatingclean #healthylifestyle #groupfitness #dancing #streetdance #dancejam #training #fitness #fit #cardio #lit #fitness #fitnessmotivation #fitnessjourney #mom #family #weightlossjourney #weightloss #love #weightlossmotivation #fatburn #exercise #workout #workoutmotivation #goodeats #trainer #nutrition #healthyfood #healthyeating

Meal prepping Bison burgers, chicken breast, shrimp, and salmon. Summer squash, zucchini, red -yellow -orange peppers. we’ve got eggplant, broccoli and acorn squash in the oven. This is what we do every weekend - whichever day is most convenient for us......today It happens to be Saturday afternoon. I’ll meal prep again on Wednesday. It’s two hours out of your day for a HALF of a week’s worth of dinners/lunches. Saves so much time, stress, money - not to mention your figure💥
•
•
•

#cleaneating #eatingclean #healthylifestyle #groupfitness #dancing #streetdance #dancejam #training #fitness #fit #cardio #lit #fitness #fitnessmotivation #fitnessjourney #mom #family #weightlossjourney #weightloss #love #weightlossmotivation #fatburn #exercise #workout #workoutmotivation #goodeats #trainer #nutrition #healthyfood #healthyeating
137 13 11 August, 2018 20:05

Breakfast - Over-easy egg on Ezekiel bread. It literally took me like 6 mins to make.... I turned on the burner, sprayed the pan, cracked my egg, put the bread in Toaster —sliced an avacado and tomatoe—by that time I flipped my egg, toast popped up, put it all together - MONEY🤑 • • It’s not that hard - you all can make it happen ... just has to be a priority!❤️ • • #cleaneating #eatingclean #healthylifestyle #mompenuer #groupfitness #dancing #streetdance #dancejam #training #fitness #fit #cardio #lit #fitness #fitnessmotivation #fitnessjourney #mom #family #weightlossjourney #weightloss #eggs #love #weightlossmotivation #fatburn #exercise #workout #workoutmotivation #trainer #nutrition #healthyfood #healthyeating

Breakfast -  Over-easy egg on Ezekiel bread. It literally took me like 6 mins to make.... I turned on the burner, sprayed the pan, cracked my egg, put the bread in Toaster —sliced an avacado and tomatoe—by that time I flipped my egg, toast popped up, put it all together - MONEY🤑
•
•

It’s not that hard - you all can make it happen ... just  has to be a priority!❤️
•
•

#cleaneating #eatingclean #healthylifestyle #mompenuer #groupfitness #dancing #streetdance #dancejam #training #fitness #fit #cardio #lit #fitness #fitnessmotivation #fitnessjourney #mom #family #weightlossjourney #weightloss #eggs #love #weightlossmotivation #fatburn #exercise #workout #workoutmotivation #trainer #nutrition #healthyfood #healthyeating
206 12 10 August, 2018 13:21

"And in my mind In my head This is where we all came from The dreams we have The love we share This is what we& #039;re waiting for" 🔺🔻🔺🔻🔺🔻🔺🔻🔺🔻🔺🔻🔺🔻🔺 #calisthenics #streetworkout #workout #barstyle #barstyleworkout #motivation #inspiration #motion #movement #exercise #barstarzz #teamlaizans #teamortizsw #fitness #fitnessmotivation #czech #czechboy #czechrepublic #instaczech #czechman #czechworkout #czechwork #brno #crossfit #training #trainer #handstand #progress #hanstandnation

"And in my mind
In my head
This is where we all came from
The dreams we have
The love we share
This is what we're waiting for"
🔺🔻🔺🔻🔺🔻🔺🔻🔺🔻🔺🔻🔺🔻🔺
#calisthenics #streetworkout #workout #barstyle #barstyleworkout #motivation #inspiration #motion #movement #exercise #barstarzz #teamlaizans #teamortizsw #fitness #fitnessmotivation #czech #czechboy #czechrepublic #instaczech #czechman #czechworkout #czechwork #brno #crossfit #training #trainer #handstand #progress #hanstandnation
322 12 10 August, 2018 12:26

Top trainer Posts

🔥😮LEARN FROM THE BEST! Founder 👉: @king_khieu. Prodigy. Thoughts? 🤔 What do you guys think? Athletes: @jeremy_buendia/ @tristynleeofficial. Want to unlock the 🗝 secrets to how I went from 0 to 350k on Instagram? Get your 📚 ebook by clicking the link in our bio! @legions_production🏆🏆🏆.

🔥😮LEARN FROM THE BEST!
Founder 👉: @king_khieu.
Prodigy.
Thoughts? 🤔 What do you guys think?

Athletes: @jeremy_buendia / @tristynleeofficial.

Want to unlock the 🗝 secrets to how I went from 0 to 350k on Instagram?

Get your 📚 ebook by clicking the link in our bio!

@legions_production🏆🏆🏆.
1362 20 9 hours ago

Don& #039;t lose heart. Sometimes GOD will put you in a BATTLE empty handed. This way, when you get the VICTORY, you& #039;ll know that it wasn& #039;t you...but all HIM 🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸 🔹I just want to encourage anyone out there who& #039;s fighting a battle right now. Remember, this battle is a SEASON of your life, not the SUM TOTAL of your life. The great thing about SEASONS is that they ALWAYS change. Be encouraged, your BATTLE won& #039;t last always. A better day is coming. Many times when people are emotionally disturbed, frustrated, angry, & hopeless, they gravitate towards things & people who do nothing but further complicate their lives & cause them more pain & loneliness. These things are simply bandages. They can& #039;t heal or even fix your problem. At best, they provide only a TEMPORARY relief...all while pulling you further away from GOD. I know it& #039;s hard sometimes to TRUST GOD. I& #039;ve struggled with this before myself. Whenever, my FAITH begins to weaken, I remind myself of how faithful HE& #039;S been in the past. How HE& #039;S NEVER left me. Even when I was being UNFAITHFUL, HE stayed FAITHFUL. How HE& #039;S always come through. How much HE loves me. How HE has plans to give me hope, a future, and a more abundant life. When I think of these things, my FAITH begins to grow. Fear & doubt are removed. It& #039;s at this point that GOD SHOWS UP!! Remember, it& #039;s FAITH that moves the hand of GOD. No matter how hopeless the situation appears, hold on to your FAITH. GOD is able! HE does it for me, HE will do it for you. Be encouraged 🙏

Don't lose heart. Sometimes GOD will put you in a BATTLE empty handed. This way, when you get the VICTORY, you'll know that it wasn't you...but all HIM
🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸
🔹I just want to encourage anyone out there who's fighting a battle right now. Remember, this battle is a SEASON of your life, not the SUM TOTAL of your life. The great thing about SEASONS is that they ALWAYS change. Be encouraged, your BATTLE won't last always. A better day is coming. Many times when people are emotionally disturbed, frustrated, angry, & hopeless, they gravitate towards things & people who do nothing but further complicate their lives & cause them more pain & loneliness. These things are simply bandages. They can't heal or even fix your problem. At best, they provide only a TEMPORARY relief...all while pulling you further away from GOD. I know it's hard sometimes to TRUST GOD. I've struggled with this before myself. Whenever, my FAITH begins to weaken, I remind myself of how faithful HE'S been in the past. How HE'S NEVER left me. Even when I was being UNFAITHFUL, HE stayed FAITHFUL. How HE'S always come through. How much HE loves me. How HE has plans to give me hope, a future, and a more abundant life. When I think of these things, my FAITH begins to grow. Fear & doubt are removed. It's at this point that GOD SHOWS UP!! Remember, it's FAITH that moves the hand of GOD. No matter how hopeless the situation appears, hold on to your FAITH. GOD is able! HE does it for me, HE will do it for you. Be encouraged 🙏
1528 34 6 hours ago

#tbt When you and your girl do @danyelewilsonleg day workout and are dripping sweat in the first 10 mins 🙌🏽🙌🏽 Loved this workout! 🔥🔥 . . . . #legday #fitness #girlswholift #healthy #fitfam #lifestyle #weights #glutes #fitlife #inspire #motivation #strength #strongwomen #strongissexy #gym #24hourfitness #firedup #liveforlegs #athletes #healthylife #gymshark #forever21 #nike #trainer #thevalley

#tbt When you and your girl do @danyelewilson leg day workout and are dripping sweat in the first 10 mins 🙌🏽🙌🏽 Loved this workout! 🔥🔥 .
.
.
.
#legday#fitness#girlswholift#healthy#fitfam#lifestyle#weights#glutes#fitlife#inspire#motivation#strength#strongwomen#strongissexy#gym#24hourfitness#firedup#liveforlegs#athletes#healthylife#gymshark#forever21#nike#trainer#thevalley
416 18 9 hours ago

HIIT SESSION 🎥🔥 Si quieres sudar rápido, acelerar tu ritmo cardiaco al máximo y quemar calorías en poco tiempo🔥 Prueba esta rutina 😄💪🏼 30seg x 3 descansa 10 seg entre cada ronda ⚡️¡Si les gusto taggea a un amigo! 🤗💪🏼🔥 #Hiit #workout #noequipmentneeded

HIIT SESSION 🎥🔥 Si quieres sudar rápido, acelerar tu ritmo cardiaco al máximo y quemar calorías en poco tiempo🔥 Prueba esta rutina 😄💪🏼 30seg x 3 descansa 10 seg entre cada ronda ⚡️¡Si les gusto taggea a un amigo! 🤗💪🏼🔥 #Hiit #workout #noequipmentneeded
1028 75 12 hours ago

Le rowing Buste penché un de mes exercices préféré.😍 Pour moi, c’est un exercice de base, si ce n’est le plus efficace pour se forger un vrai dos massif d’ailleurs. Privilégier les exercices polyarticulaires permetra un recrutement musculaire bien plus important et plus qualitatif. Cet exercice à lui seul sollicite le grand dorsal, le grand rond, les trapèzes, les rhomboïdes, les deltoïdes postérieurs et les biceps. Mais pas que, car vu que c’est un exercice où nous devons rester fixe lors de l’exécution du mouvement les cuisses travaillent également (et notamment les ischio-jambiers et les fessiers) de même que la sangle abdominale pour le gainage et ainsi que les lombaires qui sont très fortement sollicitées eux aussi. La prise de main au niveau de la barre qu’elle soit en supination (comme ci que nous supplions ) ou en pronation (comme ci que nous prenons) ne changera pas énormément de chose. Cela mettra permettra juste de faire un effort qui sera réparti différemment sur les muscles cités. N’oubliez pas que le plus important avant tout c’est que vous puissiez maîtriser et ressentir le muscle qui travaille. Alors si vous souhaitez progresser, penser à intégrer des exercices comme celui-ci par exemple.☺️ Vous aussi vous êtes comme moi, à privilégier ce type d’exercice dans vos séances, ou vous faites que des machines assistées? #teamleksa #backday #rowing #muscle #training #trainer #coach #fit #fitness #body #team #motivation #legs #bodybuilding #bodybuilder #musculation #workout #boy #letsgo #photos #bulking #eatclean #booty🍑 #draw #workoutmotivation

Le rowing Buste penché un de mes exercices préféré.😍
Pour moi, c’est un exercice de base, si ce n’est le plus efficace pour se forger un vrai dos massif d’ailleurs.
Privilégier les exercices polyarticulaires permetra un recrutement musculaire bien plus important et plus qualitatif.
Cet exercice à lui seul sollicite le grand dorsal, le grand rond, les trapèzes, les rhomboïdes, les deltoïdes postérieurs et les biceps.
Mais pas que, car vu que c’est un exercice où nous devons rester fixe lors de l’exécution du mouvement les cuisses travaillent également (et notamment les ischio-jambiers et les fessiers) de même que la sangle abdominale pour le gainage et ainsi que les lombaires qui sont très fortement sollicitées eux aussi. 
La prise de main au niveau de la barre qu’elle soit en supination (comme ci que nous supplions ) ou en pronation (comme ci que nous prenons) ne changera pas énormément de chose.
Cela mettra permettra juste de faire un effort qui sera réparti différemment sur les muscles cités.
N’oubliez pas que le plus important avant tout c’est que vous puissiez maîtriser et ressentir le muscle qui travaille.
Alors si vous souhaitez progresser, penser à intégrer des exercices comme celui-ci par exemple.☺️
Vous aussi vous êtes comme moi, à privilégier ce type d’exercice dans vos séances, ou vous faites que des machines assistées?
#teamleksa #backday #rowing #muscle #training #trainer #coach #fit #fitness #body #team #motivation #legs #bodybuilding #bodybuilder #musculation #workout #boy #letsgo #photos #bulking #eatclean #booty🍑 #draw #workoutmotivation
2138 27 10 hours ago

Don’t forget to BOX OUT kids 😈 #betterbounce

Don’t forget to BOX OUT kids 😈 #betterbounce
650 35 1 hour ago

The best is when the players take over and begin to teach each other the details! 🔋 #BeTheCatalyst ⛹🏽‍♂️ @_ant_tucker@jcol3. . . . #dunk #handles #trainer #basketball #basketballtraining #nba #nbadraft #dennissmithjr #lonzo #lebron #labron #lakers

The best is when the players take over and begin to teach each other the details! 🔋 #BeTheCatalyst ⛹🏽‍♂️ @_ant_tucker @jcol3
.
.
.
.
#dunk #handles #trainer #basketball #basketballtraining #nba #nbadraft #dennissmithjr #lonzo #lebron #labron #lakers
259 2 6 hours ago

⚡️HEALTHY SHOULDERS⚡️ ➖ 🙌The incline Cuban press is easily one of my favorite exercises for building the upper back and keeping the shoulders healthy. It can be great as a warm-up exercise or an accessory exercise during your workout. ➖ 😎These will end up hitting the rear delts, traps, rhomboids, and external rotators of the shoulder. All of these are key if you’re trying to maintain pain free shoulders during your lifting/athletic career. ➖ 💪You’ll want to set up on a bench at a low incline with your arms hanging and palms facing down. There are three main actions from here; row, rotate and press. - 1️⃣ROW so your elbows are flared out at shoulder height and your elbows are bent at 90 degrees. Think about pinching your shoulder blades together. - 2️⃣Externally ROTATE at your shoulder so your arms are now parallel with your torso. Turn your palms toward each other at the same time so your thumbs are facing up. - 3️⃣PRESS out overhead until your arms are straight. Make sure they’re on the same plane as your body, not the floor. - 🔁Reverse these motions one by one, pausing at every position! ➖ 💀START WITH NO WEIGHT. If you do these correctly with a nice, controlled pace, you WILL feel it. This is especially true if you’ve never done them before. After some time, go ahead and grab a pair of 2.5 lb plates. I really don’t think anything more than that is necessary. ➖ 📝PROGRAMMING ADVICE📝 - ➡️1-4 Sets (1 or 2 during a warm-up) ➡️8-12 Reps (slow & controlled) ➡️1 Min Rest ➖ 👊Smash that SAVE BUTTON to refer to this later! ➖ 🙏Please share this with a friend if you found it at all helpful! Thanks for reading and have a great day! -Nico ➖

⚡️HEALTHY SHOULDERS⚡️
➖
🙌The incline Cuban press is easily one of my favorite exercises for building the upper back and keeping the shoulders healthy. It can be great as a warm-up exercise or an accessory exercise during your workout.
➖
😎These will end up hitting the rear delts, traps, rhomboids, and external rotators of the shoulder. All of these are key if you’re trying to maintain pain free shoulders during your lifting/athletic career.
➖
💪You’ll want to set up on a bench at a low incline with your arms hanging and palms facing down. There are three main actions from here; row, rotate and press.
-
1️⃣ROW so your elbows are flared out at shoulder height and your elbows are bent at 90 degrees. Think about pinching your shoulder blades together.
-
2️⃣Externally ROTATE at your shoulder so your arms are now parallel with your torso. Turn your palms toward each other at the same time so your thumbs are facing up.
-
3️⃣PRESS out overhead until your arms are straight. Make sure they’re on the same plane as your body, not the floor.
-
🔁Reverse these motions one by one, pausing at every position!
➖
💀START WITH NO WEIGHT. If you do these correctly with a nice, controlled pace, you WILL feel it. This is especially true if you’ve never done them before. After some time, go ahead and grab a pair of 2.5 lb plates. I really don’t think anything more than that is necessary.
➖
📝PROGRAMMING ADVICE📝
-
➡️1-4 Sets (1 or 2 during a warm-up)
➡️8-12 Reps (slow & controlled)
➡️1 Min Rest
➖
👊Smash that SAVE BUTTON to refer to this later!
➖
🙏Please share this with a friend if you found it at all helpful! Thanks for reading and have a great day!
-Nico
➖
271 28 8 hours ago