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#noexcuses

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Learn to assess whether or not your #QL is tight and knotted➿. This can be done on your own or a partner💆‍♂️! If you have a partner, have them dig into your back with their thumbs👍, elbow💪, or use a tool to get in there🔧, take advantage of them! .
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From our last post🔙, we mentioned that the QL is rather deep inside the body (2-3 inches) and it will require quite a bit of force to actually get in there. .
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On your own:
Stand up, dig your thumb into the side of your lower back and lean back into that side. This will shorten the surrounding muscles and make it easier to get in there. Then bend the other direction to stretch the muscle through your thumb. This can be tough for those of you with weak lil thumbs😕, so grab a partner!
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With a partner🤝:
Lie face down on the floor, bench, bed, table, etc with something under your hip bones to lift the pelvis up and tuck it posterior to flatten the back. Side bend their body AWAY from that side to open up the space between the pelvis and the ribs. From here…. ATTACK! Have your friend dig deep into your lower back and hold sustained pressure on one spot. You don’t need to move around. .
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Tomorrow we will go over a beastly stretch for the QL.
-💻Written by Andrew Dettelbach
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⚡️Got back pain? We’ve been there! Click the link in our bio or go to moveu.com/webinar to sign up for the free webinars tomorrow (Wednesday)😕.🌟Learn about the MoveU Method. Get back to an awesome and active life! Or don’t…⚡️
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#MoveU #TheBackPainGuys #Education #Sport #Therapy #Fitness #Fitfam #fitspo #Backpain #lift #carlsbad #StickMobility #LuLuLemon #VivoBarefoot #Onnit #Hyperice #stretch #noexcuses #Strength #joint #lol #silly #mobility #posture #hardwork #QL #QuadratusLumborum #Massage

Who else trains legs twice a week?🙋🏻
These are some of my favorites for glute / ham dominant days !
1️⃣ Back squat 6x6 @70% 1RM
2️⃣ Cable pull throughs 5x12
3️⃣ Sumo deads 6x6 @65% 1RM
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🙌🏽 Some days I struggle, most days I'm humbled, but everyday I hustle.

Body fat %?? 😳😨follow: (@shredded_academy)
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Hashtag #Shredded_Academy @ us in your captions for a shoutout .
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. Credit: tag model please

Hard work pays off 🙌🏻
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@gymevolution_
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Cred: @stefanie_macherhammer

Hey, hey, hey, hey... here's today's Thing to Know: EMTALA. Stands for Emergency Medical Treatment and Labor Act. Law that says ERs have to treat people who show up needing help. Even if they can't pay for it. #NoExcuses #SkimmLife

MOST RECENT

SUPAFIT PERFORMANCE CENTRE
So proud of this girl Kathleen Laughlin, she is absolutley smashing it 👊

After a big break from training to create cute lil kiddies, she joined up at the supafit performance centre on our open day promo 12 weeks ago and has been gradually building her fitness back up. Starting with 1-2 classes a week, then 3 classes, and this week she has been smashing out daily classes with today smashing out 2x tough 1 hour classes (supastrength and conditioning + Supamuay thai) back 2 back and freakin nailed it!!! Pumped to be a part of kats transformation journey and look forward to seeing her smash many more goals along the way.

Thank you for choosing Supafit Performance Centre to guide you on this life changing adventure kat 😎

TEAM SUPAFIT, LET'S DO THIS 💪 *LAST WEEK OF WINTER WARMER PROMO NO JOINING FEE SAVING $99, LINK BELOW*

https://app.clubworx.com/websites/supafit_performance_pty_ltd

#supafitperformance #supafitperformancecentre #pt #personaltrainer #fitpro #fitfam #fitspo #fitspiration #instafit #instastrong #inspiration #gym #gymrat # gymmotivation #gymlife # motivation #fitness #muaythai #supafitmuaythai #kickboxing #functionaltraining #metcon #grouptraining #lifechanging #transformation #journey #fatloss
#hardworkpaysoff #goalsmashing #noexcuses #teamwork #teamsupafit

💪Somos mas fuertes que las excusas💪 porque ahora toca que esta preciosidad se centre en su objetivo, un objetivo que es común, conseguir su mejor version mostrada hasta el momento y que cada día va mejorando y superando por segundos. Orgulloso de tus progresos pequeña😘 💣Siempre a Mas💣 💎Live Free&Train Hard💎
🕆No Pain No Gain🕇

#classic #classicbodybuilder #bodybuilding #bodybuilder #fitnesmodel #fitnessaddict #motivation #trainhard #nopainnogain #menssanaincorporesano #musclemania #musclemodel #boom #ifbb #ifbbmadrid #culturismo #atleta #gymtime #fitnesslifestyle #aesthetics #bodytransformation #couplegoals #follow4follow #muscle #noexcuses #perfectbody #competition #massthetics#classicphysique#coach

Doing 12 hour shifts this week, but it doesn't stop me from still getting up at 2:30 A.M. And get my ass to the gym. Sure I could use the excuse oh, I worked 12 hours yesterday I will just skip today. Na uh, I don't have the mentality. Sure there are times I would rather be in bed, but staying in bed won't help me get dem gains lol. It's all about consistency and staying on track to a program that you are invested in. Take it from someone who used to sit on the couch all day after work, or drink all weekend. My lifestyle has changed immensely the last eight months. Looking back at old pictures to how I look now has completely blown my mind. If you want something bad enough you will succeed, but you have to put in the work and time. I don't believe in the words lazy or maybe tomorrow anymore. It's all a matter of choice, priority and how important these things are to me. #motivation #takeitfromme #noexcuses #gymlife #yqr #girlswholift #trenchfitness #fitfam #dontbelazy #grind #weightloss #fitness #fitchick #commitment #transformlife #liftheavy #healthylifestyle

Another yoga session...I'm so sore!! #3weekyogaretreat #beachbodyondemand #fitmom #fitby40 #noexcuses

7 months of being (mostly) consistent, and I'm feeling great about the changes that I have made. My push right now is to see how far I can take myself before my birthday in 3 months. I already have my next plan lined up with my amazing coach @bshaefit. 💪🏽 *
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#TeamBShaeFit #IIFYM #IIFYMWomen #Fitness #Motivation #WeightLoss #WeightLossJourney #Goals #Fitsporation #WeightLossGoals #Inspiration #FitFam #FitMom #FitnessGoals #FitOverForty #FitOver40 #Transformation #Nutrex #Workout #FitJourney #ProgressNotPerfection #Progress #GetFit #Inspire #WeightliftingWednesday #WomenWhoLift #NoExcuses #ProgressNotPerfection #FitOverSkinnyAnyday

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