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schampers.russ schampers.russ

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Mr. Get Hooj  Taken af πŸ’ž @msbarrbelle πŸ’š Boarding πŸ„ πŸ’œ Biking 🏍️ πŸ’™ Bodybuilding πŸ’ͺ ☯️ Omnivore 🌱 🍽️ πŸ„ Looking for Lake Murray SC boarders!

Let's talk about form for a second. I used to think I was doing a stretch correctly. Then I went to physical therapy and found out that I was doing it all wrong.

When you do this stretch you are not supposed to arch your back (see me demonstrate and then wag my finger? Don't do that). For a long time I used to think that this stretch was simply "lunge" forward and then lean back. What reinforced that misunderstanding is I was actually SO tight I felt a stretch even with just arching my back.
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What I learned is it depends *how* you lean back. You have to make sure when you lean back you're NOT arching your back to achieve backwards lean (no Instagram booty pose). Instead you want to clench your glutes and your abs. This should remove the arch from your back. You want to hinge at the hip to lean back.

You can then intensify the stretch by raising your arm straight up and then twisting and leaning "away". Twist and lean towards the leg that is up/forward and away from the leg that is down/back.
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Most importantly, removing that arch rotates your hip carriage backward (this is important). This backward rotation ensures you engage the psoas muscle (pronounce so-as). Never heard of it? Read up on it. It's a crucial muscle to stretch for proper hip orientation, function, and mobility.
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You're a wakeboarder that loves #wakeboarding? If you want to keep doing what you love long term you better stretch your psoas and most importantly check yourself for anterior pelvic tilt which is the hip grenade πŸ’£.
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#wakeboardstretch #wakeboardworkout #hipmobility #hipstretch #loveyourhips #dontexplodeyourhips

Abs are important and they deserve concentrated attention⚠️ I've read multiple articles and posts suggesting for bodybuilders that dedicated ab work may be unnecessary. Some articles even went as far to quote specific successful professional body builders who *never* isolated abs and just used their compound exercises to work them. I believed that advice until I fucked my own hip.

I have anterior pelvic tilt (which I call Instagram booty pose) from a combination of things. I'll get into more detail about that stuff in future posts but if you're #wakeboarding you must specifically work on your abs to prevent Instagram booty pose (anterior pelvic tilt). I'll provide more info "why" later but for now I'll summarize by asking if you'd believe that I cracked my hip socket, tore my own labrum and cartilage *with my own femur* because of anterior pelvic tilt?

Instagram booty pose is a beautiful thing when it's a pose πŸ˜πŸ‘ but when its become your every day posture you're going to grenade your own hip if you go wakeboarding and boost some big jumps, or go in the weight room and squat.

I got this ab movement from my PT and it's great at isolating abdominals without involving other crap like cranking on your neck, etc. Just lay flat on your πŸ”™, reach ⬆️to the sky as high as you can, then contract your πŸ†Žs until your fingers go higher. This mindset will make sure ONLY abs are making the movement happen. I do 10 reps and breathe through my diaphragm deep twice to stretch my abs, then go again until I can't anymore. I figure hey if I can do that 10 times I did πŸ’― :) The stronger and tighter you make your abs the more your abs will help pull your hip carriage back in where it belongs.

#abmusclesmatter #abs #workthemabs #rockhardabs #wakeboard #wakeboardworkout #dontgrenadeyourhip #hipsocketsmatter #femursarefuerte

Friday nights at the gym be like #dropit Stretching is paying off in a notable way. Getting more confidence back in the hips. Moved 355 like that shit was #lightweight It's #legday fam go get those #leggains

@msbarrbelle in the gym getting PR's like they're nothing πŸ‘€

#dropthebass #droptheass #getlow #buildthebooty #bootybuilder #ilikebigbuttsandicannotlie #seriously #gimmedatass

Here's a stretch that really helps tight hips. I have a knack for ways of stretching which reduce effort. I'm tight. Everywhere. So for me stretching hurts.

This is why this stretch is great because I can let the weights do the pushing while I just focus on breathing through the pain. I find if a stretch requires me to push or pull and results in pain I don't push as hard as I should nor do I hold as long as I should. It's a mental barrier. People don't like hurting themselves so subconsciously they let off on stretches.

I will officially coin this the #jedistretch and replace my weights with rocks some day.

Another good option is the frog stretch but I just end up feeling pressure in my lower back instead of a stretch in my hips so I guess I'm doing it wrong 🀷 Even my derpy ass can figure this method out πŸ‘

This stretch is also great for wakeboarders, because of the compromised position the duck stance πŸ¦†bindings puts your hips in. The wider your stance and more ducked out your feet are the more HIP flexibility is necessary. The more narrow the stance and straight forward your toes are the more you require ANKLE flexibility.

When's the last time you had a narrow binding stance with no πŸ¦†'d out bindings? Never. Wakeboarding DEMANDS hip mobility. Ask me about the surgery I had or just take my word for it that you need this as preventative maintenance if you're a wakeboarder.
#maythestretchbewithyou #stretch #hipstretch #wakeboardstretch #wakeboard

This is how I measure leg progress these days. Not in how many lbs I can squat but in how many degrees of movement I have, how mobile I am, and whether or not I am pain free. I only have pain when I'm a major slacker on my stretching OR if I have a lot of travel (sitting for long periods is murder I swear).
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My body should serve as a cautionary tale of what happens if you only work towards hypertrophy (growth). Learn for free from my mistakes and make sure even if you're that "strong dude" - you need to stretch. The muscles can only contract so many times before they physically become shorter overall and not just during contraction. Once certain muscles become shorter your body will be out of alignment. Then you're just an injury ticking time πŸ’£πŸ’₯.
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This movement is especially important for wakeboarders. It stretches hamstrings while undoing the "duck foot" stance of wakeboard bindings. You'd be surprised how hard the normal hamstring stretch feels if you have a band pulling your foot inward and the foot on the ground is kept pointing straight forward and not ducked out at all.

#stretch #stretchyourshit #hamstring #hamstringstretch #wakeboarding #wakeboardstretch #leggingsaretheshit

I'm of course late posting to IG. You know life happens. Here's a shot from leg day before I got foot cramps. Don't know what it is about RDLs but sometimes I really get some zingers in the footsies.

#nippleslip #nipplegains #itouchmynipple #iambatman

This is from back day on January 1st. The gym was considerably less packed than we anticipated but we also got there "fashionably late"πŸ™„ Make sure you "crush the can" with your upper back when doing row motions. That's what gives you the sexy lumps on your back.

PS I put "my humps" to this video but insta was a spoilsport and told me I was thieving copyrighted material πŸ˜” It's a shitty song anyway so fuck you black eyed peas and your shitty label πŸ˜‚

When babe is trying to teach you a new glute movement but you can't take her seriously cuz your inner slut is coming out πŸ˜‚πŸ˜‚

A little #onerepmax day yesterday. Pulled a 445 pretty easily. Some day I'll be able to not worry about my hip grenading and I'll get back in the 5's but that day is not today - and that's πŸ‘ŒπŸ†—πŸ‘Œ with me. Part of fitness is knowing what to expect from your body given life circumstances. You aren't always gonna be at your peak. You aren't always gonna be the strongest guy at the gym. You aren't always gonna be 7% body fat. Life happens. Be understanding of your situation and creative about how to work around low spots.

When you got mad ups on those plyos. Was able to jump on this a few times. 6 more inches and I'm jumping the full stack!

Went to look at a lot on the lake today. Not really finding what I want house wise so figured I'd check out a nice location that had a lot. The water was SO smooth in that cove 😍 But the lot kinda sucked. Like really sucked. Great location but the lot was expensive as it is, fully wooded, and would need a lot of leveling before building could even begin 😭 Honestly even after all that investment the lot really wasn't that great. That place will have to be someone else's dream. The search continues! I'm getting the itch but the right place is just not out there right now 😞

Positive side? We adjusted chains and cleaned / lubed and I can tell a great difference in handling. Feels like new again πŸ‘It sure was a pretty ride out there. The fall season is gorgeous 🍁

Fitness progress update - I shaved my chest. That's pretty much my only gains here πŸ˜‚ Throwing this out here so I can use as a before pic in the future.

Until then let's talk about man leggings. Yep they exist. Gotta break it to you dudes, the ladies have been keeping secrets from us. Leggings are stupid comfortable. I'm talking "feels like you're naked" kinda comfortable πŸ‘

It's might not be "socially acceptable" for dudes but honestly I don't care what other people think. Plus these have my fucking name on it. They were made for me 😏
Pro tip for extra "feels like your naked": wear em without underwear. You're welcome fellow secure dudes πŸ€—

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