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#controlyourself

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Took sissy squats out of my program with @yuenjon a few months ago to focus a little more on the posterior chain and to give my anterior knee a little break.

Didn’t feel like lifting last night so just played around with some movements I haven’t been working on.

Gotta say, I don’t think my deficit sissy’s have ever gone this deep, or this controlled. Progress is making me happy. Check out my stories (will only be up for a few more hours) to see what else I worked on.

Focus. On. Improvement. The rest will fall into place.

#HunterFitness #dontletyourkneesgooveryourtoes #oryoulldie

Do you even hover bro 🙋? #yayforprogress

New training adventures with the one and only, @dietitiananna! One of our goals is to eventually rip off a few push-ups from the floor. It seems like we're getting closer every session!
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Today's training session layered three of my favorite prerequisites towards achieving a push-up:
🔹Closed-Chain Scapular CARs
🔹Prone Bridges in Push-Up Position
🔹Elevated Push-Ups
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By layering your exercises properly, you're able to create better context for your "big rock" lifts, which in this case are the elevated push-ups. Just another example of the #controlyourself motto we use with the FRC and Kinstretch system! @kinstretch @drandreospina #cspfamily

CLASS ALERT 🚨 🏃 @bethlewisfit
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Such a great time with these guys today AND I got to work on this little sequence I am using for the @kinstretch for Runners THIS Saturday!
🏃🏼Hip extension + knee flexion + ankle dorsiflexion 🏃🏽‍♀️ISOmp through hip flexion trying not to hike hip as it moves into flexion AND not letting toes touch the ground #brutal 🏅Perfect controlled version of all things required for a quick return at top speed!
Come join us at SSL for our 1st Kinstretch Workshop designed for Runners! 👣Saturday 9/23 2:30-4p
Sign up at www.sohostrengthlab.com click "sign in"! DM if you have questions!
@4monkeypaws @phildenigrisnyc @iryna.brown
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#kinstretch #controlyourself #doANYthing #runners #running #runnersofinstagram #sohostrengthlab #findyourstrength #SSLearn #training #functionalrangeconditioning #movemore #movebetter #drandreospina #mobility
@hungryrunner @nikerunning @milehighrunclub @jessmovold @hollismtuttle @bridgerunners @nyrr @nyrunningco @danielletheresa_ @jackrabbitunionsquare @jackrabbiteastsidenyc @jackrabbit_brooklyn @bodycarvin @mullarf

💥Integrated Isometric Movement Path💥
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Hip 90-90 Transfer with Infinity Hover
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One thing I have been doing with CARs and IsoMPs is trying to incorporate both and upper and lower body components. I added this today because the flow seemed to work well and it actually helped me with the thought of getting long and maintaining irradiation. I also liked the idea of the added mind challenge of controlling all the limbs at once, because it's not like we have to do that in real life 👊
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Want to learn more? @kinstretch is back October 4th @crossfitunionsquare at 8PM. There are only 10 spots open to non members! DM me to reserve your spot before they are gone!

I went to @benbrunotraining Instagram page and found this gem. And by gem I mean devil. Enjoy. #fitnessbyfronk #jacksonville #904fitness #DoAnything #ControlYourself

Mobilizing the body with Rings.
Keep rings about shoulder height and allow your body to flow naturally. Do what feels good 3-5 minutes. Video sped up x 2. #mobility #gymnasticrings #hips #core #shoulders #spine

💥Partner Hip Abduction
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Here is a clip from a partner hip mobility "challenge" from today's @kinstretch class.
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Shown is a partner hip abduction Liftoff, the partners body prevents counter lean and helps to keep the movement strict. The goal was to abduct the hip without ANY joint coupling. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Give this a try! Setup with your hip on a wall if you don't have a partner. How far can you lift the leg without compensating? Can you hold strong at the end range?
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MOST RECENT

❤️ yoga/FRC ❤️
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belly breathing + CARs
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P/RAILs
- forward fold (hip flexion)
- down dog (ankle dorsiflexion)
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passive range hold (for pistol squat)
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yin
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meditation (10 min)
#practice #everydamnday #yoga #FRC #functionalrangeconditioning #controlyourself

Utilizing some @posturalrestorationinst techniques to create better over head positions for my handstands. Understanding the diaphragm and breathing mechanics are vital for performance. So many bad movement patterns can be fixed by correcting ones ability to breath. #premierfitnesssystems #bodyweighttraining #functionalfitness #functionaltraining #movementismedicine #movewithpurpose #pri #controlyourself #breathe #kettlebell #backhealth #functionalmedicine

CLASS ALERT 🚨 @bethlewisfit
・・・
Prepping for @kinstretch classes for the rest of the week and hip flexion got REAL!
The rest of the week: 🔥Friday @sohostrengthlab at 530p
🏋🏼Saturday @willybcrossfit 945a
🏃🏼Saturday @sohostrengthlab at 230p RUNNERS WORKSHOP 🏅
🚣🏻‍♀️Sunday @cityrow at 415p
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#kinstretch #controlyourself #doANYthing #sohostrengthlab #findyourstrength #crossfit #willybcrossfit #cityrow #mobility #training #drandreospina #movemore #movebetter #train #smart #beawesome #running #runnersofinstagram #runner

Prepping for @kinstretch classes for the rest of the week and hip flexion got REAL!
Join us! 🔥Friday @sohostrengthlab at 530p
🏋🏼Saturday @willybcrossfit 945a
🏃🏼Saturday @sohostrengthlab at 230p RUNNERS WORKSHOP 🏅
🚣🏻‍♀️Sunday @cityrow at 415p
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#kinstretch #controlyourself #doANYthing #sohostrengthlab #findyourstrength #crossfit #willybcrossfit #cityrow #mobility #training #drandreospina #movemore #movebetter #train #smart #beawesome #running #runnersofinstagram #runner

Stay open. 🙏🏼✨
Happy to be back at @devata_active filming more of my mobility series!! Check out devataactive.com and use code AUBRIE for a free month. #namaste #yogalife

Get your elbows ready for (almost) anything with Elbow CARs!
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I promised a cool and "tough" 💀 post after the excess of smiles earlier...well here ya go! That's right, those are THREE pound weights in each hand! Training wheels are off, get hype!
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POINTERS:
👉 Squeeze the dumbbells tight the whole time. This will help you effectively irradiate and minimize compensations.
👉 Keep your shoulders and upper arms still as the elbows rotate.
👉 When you rotate at the top and bottom positions, your palms should not stay in the exact same space, they should "fold over."
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NOTES:
✏️ In case you're curious, this is as close as I get to specific bi/triceps and forearm work. Mostly I do tons of high tension mobility work, and hold heavy weights while my legs lift 😂 If every day is leg day, your arms will be happy. Oh and I do LOTS of rows.
✏️ Try these first with no weight. It is surprising and humbling how hard it can be to do them correctly with even minimal weights! I also like doing them while squeezing a ball.
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#smilestakeyoumiles #mobility #fitness #elbows #wellness #training

Taking care of your body should be your priority. Let us help you!
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Controlling hip rotation is a core competency for golf.
Once we establish requisite isometric strength, the next step is to couple it with different joint articulations and challenges such as the half 90 Hover.

Here is Southeastern golfer @morgan_lynn97 making it look as easy as a trip to dunkin donuts 😂

#fitness
#fit #frc #stretching #yoga #yogainspiration #trainer #personaltrainer #personaltraining #running #run #soccer #futbol #mobility #pilates #frcms #weightlifting #selfcare #kneepain #backpain #controlyourself #doanything #crossfit #crossfitter #peakfitnesslakeland #fitnessrehab #lakeland #tampa #orlando #strength

Here is one of my clients performing a variation of the plank, with some neurocomplexity (more weights to think about resisting) added to it. •

Then in the second part of the video he is performing an anti leg flexion/dorsiflexion hinge to eccentrically load his SBL. •

Creativity with purpose •
Kenyan Wallace •


#makeshitworknice #breathe #frcms #frc #controlyourself #mobility #prereqs #prehab #rehab #athlete #sportsconditioningspecialist #sportsconditioning #movement #movewell #hinge #flexible #crossfit #powerlifting #bodybuilding #ownit #evolvedperformance

Bought a remote controlled LED light bulb that changes and flashes loadsa colours, and the remote control is sick, not having to get outta bed to turn the lights on n off will be the one... 😁 #ControlYourself
----------------------------------------------------------- #Photographer #Photography #Cameraman #Lensman #ClubPhotography #Bespoke #Premium #Prime #Steadfast #BlueRibbon #Calibre #Camera #Canon #Ricoh #Photo #DrumAndBass #DnB #Jungle #JumpUp #HipHop #Grime #Music #Boxing #MuayThai #MMA #UFC #LED #lights

(DIYWORKOUT) Stability Ball Single Hand Bottoms Up KB Press🔥 There's So Much Going On With This One Manuever! 💥 Essentially This Exercise Is Prime For Athletes Or Anyone Looking To Increase Deep Core Stability When Effected By External Stimuli Such As When Being Tackled 🏈 Or Being Posted Up 🏀 Or Even When Carrying Heavy Groceries 🛍 Or Picking Up & Holding A Baby 👶 ! Find Your Nearest Stability Ball And Challenge Yourself 👌💪 featuring: @_shipleymane @kingjames
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#diyworkout #gymnasticbodies #gymnastics #dedication #improvement #motivation #fitnessaddict #bowiestatefootball #controlyourself #gratitude #dmv #wod #hiit #amrap #kettlebellworkout #core #gainz #gymworkout #gymwarrior #crossfit #gymfun #strengthtraining #bowiestate #bowiestateuniversity #athletictraining #dmvtrainer #dmvfitness #princegeorgescounty #progressive_calisthenics

Do you even hover bro 🙋? #yayforprogress

Day 9 of 10 of our Daily Movement Practice video series!
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Today we're covering knee CARs. Your knee not only flexes and extends, but it also rotates! How often do you make sure to control that rotational movement at the knee? Enter knee CARs!
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INSTRUCTIONS:
⚠️1. In a seated position with your hips and knees bent, take a deep diaphragmatic belly breath into your entire abdomen, expanding 360 degrees. Brace your abdominal muscles 360 degrees, trapping the breath in your abdomen. Maintain your abdominal bracing and breathe shallowly.
⚠️2. Create TENSION throughout your entire body (law of irradiation) so that movement ONLY occurs in the DESIRED joints (knee joint).
⚠️3. Lock both arms around one of your knees and hug it into your body. Rotate your knee outwards SLOWLY and extend your foot up towards the ceiling. SLOWLY flex your foot back towards your butt. Next, rotate your knee inwards SLOWLY and extend your foot up towards the ceiling. SLOWLY flex your foot back towards your butt again.
⚠️4. REPEAT this 2x with both rotation inwards AND rotation outwards.
⚠️5. Remember to ONLY move the KNEE. The foot/ankle SHOULD NOT move. It may look like the foot is rotating inwards and outwards, but this should be a result of the knee rotating.
⚠️6. Perform SLOWLY and CONTROLLED. Fight for more range, but DO NOT push into pain or pinching.
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Movement Upgraded
Move better. Be better.

#movementupgraded #movebetterbebetter #movementassessment #FRCms #frc #mobility #mobilitytraining #functionalrangeconditioning #physicaltherapy #physicaltherapist #chiropractor #chiropractic #doctor #personaltraining #personaltrainer #controlledarticularrotations #CARs #controlyourself #movement #progressnotperfection #tampa #tampabay #clearwater #largo #stpete #southtampa

🌞Shin Box Flow To Go🌞
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A quick flow to open up your hips. This is best performed on a mat with socks on, so you can glide over the surface. Grass kind of hurts.
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Create tension through your upper body and core to help open up the hips, move slow and repeat the sequence for 3-6 reps per set.
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I like to include this flow as movement prep for lower body work, specifically squat patterns, and I generally perform 2-3 sets.
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Revolving shin box -> 1 x per side
Shin box to lunge -> 1 x per side
Shin box to deep squat -> 1 x per side
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#5minuteflow #furthermore #movedaily #shinbox

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