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amandabisk amandabisk

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Amanda Bisk  ๐Ÿ‡ฆ๐Ÿ‡บAustralian Pole Vaulter ๐Ÿ’ช๐ŸผExercise Physiologist ๐Ÿ‘ŸElite Athletics Coach ๐Ÿ™๐ŸผQualified Yoga Teacher ๐ŸพFurparent to the @westcoast_weenies

http://www.amandabisk.com/fitnessandflexibilityprograms

Typical antics after training ๐Ÿ’ #hanginaround
abโค๏ธx

Deadlifts at the gym today! ๐Ÿ™Œ๐Ÿผ @goodlifehc
Deadlifts are all about activating your 'back chain' muscles (hamstrings, glutes) and of course your core to stabilise ๐Ÿ’ช๐Ÿผ
TIPS!!
๐Ÿ‘‰๐Ÿผ Set up correctly by standing feet hip width apart, bend at the hips to reach the bar and think 'butt back and back straight' (if this is tough you probably have tight hamstrings!)
๐Ÿ‘‰๐Ÿผ BEFORE you lift the bar, press the bar against your shins, pull your shoulders away from your ears (this will engage your upper back), sit back on your heels and look down at the ground in front of you.
๐Ÿ‘‰๐Ÿผ DURING your lift, guide the bar along your shins (like you are shaving), keep the bar moving along your entire leg until you get to standing. Squeeze your butt at the top!
๐Ÿ‘‰๐Ÿผ As you lower, push your butt back, bend at the hips, and keep your back straight (notice I am looking down at the ground during my entire lift to maintain straight spine).
๐Ÿ‘‰๐Ÿผ Your weight should be in your heels and you should not feel any pain in your lower back! Start light (even with just a broomstick!) and focus on excellent technique ๐Ÿ‘Œ๐Ÿผ
abโค๏ธx
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#goodlifehc #deadlift #gymworkout
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๐ŸŽถ Is It Love - Nyxen

Making 'space' in body and mind โœจ #yoga
abโค๏ธx

When your puppy matches your top ๐Ÿพ @stuart.apparel
Happy Sunday fam โค๏ธ
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#dachshundsofinstagram

You can come hang with me HERE! ๐ŸŒดโ˜€๏ธ September 23rd is my next @activeescapes retreat! ๐Ÿ™Œ๐Ÿผ A week full of workouts with me, yoga, great food, surfing AND heaps of chill time at places like this!! ๐Ÿ˜ Amazeballs!! #bali
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Last few spots available at @activeescapes โ˜บ๏ธ #fitness #retreat

Hydration for your beast mode!! ๐Ÿ˜ˆ๐Ÿ’ฆ@gactiveaustralia
abโค๏ธx
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#fitness #hydration #GActiveAmbassador
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๐ŸŽถ Running - Nyxen

๐Ÿ’œ๐Ÿ™๐Ÿผ #internationalyogaday

Some of this weeks plyometric and speed work exercises at the gym! โžฐ๐Ÿ‘Ÿ @goodlifehc
๐Ÿ‘‡๐Ÿผ
The first 2 exercises:
BOX CLIMBERS &
MEDBALL SLAMS
I usually use as a 'plyometric warm up' (after my general warm up on the treadmill/rowing machine) ๐Ÿ”ฅ This helps to prepare my body for explosive movements...
๐Ÿ‘‡๐Ÿผ
The next 4 exercises:
BOX JUMPS
BOX REBOUND JUMPS
SPEED STEP UPS
SUPINE HIP EXTENSIONS
are all about quick reaction times and movements (so if you use weight, don't go too heavy!!) ๐Ÿ’ช๐Ÿผ ...your muscles will fatigue quicker so it's ok to have a longer break between exercises ๐Ÿ˜Š Just do as many reps as you can keeping your movements fast and powerful (10reps of each is a good start) ๐Ÿ™Œ๐Ÿผ
ENJOY!! ๐Ÿ˜˜
abโค๏ธx
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๐ŸŽถ West Coast (ZHU Remix) - Lana Del Rey
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#goodlifehc #speedwork #plyometrics #workout

Recovery sessions with the @westcoast_weenies ๐ŸŒŠ๐ŸŒญ
So yesterday I spoke about my plan to focus on speed training and plyometrics this week ๐Ÿ’ช๐Ÿผ I've already done a couple of training sessions with exercises I haven't done in a while so I can definitely feel my body today!! ๐Ÿ˜ฑ haha
High intensity training needs more recovery so beach walks in the water, stretching every night, extra hydration, and my sports massage for the end of this week is booked! ๐Ÿ‘Š๐Ÿผ
I'm planning to video my session tomorrow so you can see some of my training! ๐Ÿ˜ฌ #plyometrics #workout
abโค๏ธx

Monday work ๐Ÿ’ช๐Ÿผ @hm #hmsport
This week I'm training speed and plyometrics โžฐ๐Ÿ‘Ÿ I'll do up a little video of one of my sessions this week for you guys! ๐Ÿ˜ฌ keep a lookout! ๐Ÿ™Œ๐Ÿผ #workout
abโค๏ธx

Sunday vides on the west coast โ˜บ๏ธ๐ŸŒธ #sunset #westernaustralia
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Today's TRX workout at the gym focusing on legs, back and core ๐Ÿ˜‰๐Ÿ’ช๐Ÿผ @goodlifehc
3 ROUNDS๐Ÿ‘‡๐Ÿผ
30 x Squat Jump Rows
15 x TRX Rows
15 x (each side) Single Leg Squat + Kneedrive
15 x (each side) Single Arm Row + Reach
15 x TRX Tuck + Pike
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ENJOY!! ๐Ÿ™Œ๐Ÿผ๐Ÿ˜˜
abโค๏ธx
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๐ŸŽถ House Work - Jax Jones (ft. Mike Dunn & MNEK)
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#goodlifehc #TRX #workout

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