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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

Seated straddle good mornings. I never tried a variation like this with my butt elevated on a seat until @yuenjon put them in my program.

I like them a lot and they've definitely been a lovely addition to my pancake arsenal. The angle change makes a big difference.

The pause at the bottom is for one to two good breaths to get comfortable in that stretched position. ⠀
#HunterFitness #cakecakecake

Functional ninja training with @groceryninja. We had to make sure we made the 350 pound yoke carry as fun and ninja as possible. 🤸‍♂️💪👍
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Thanks for the 📸 @erikalisthenics +movement 👖@pimovementninja
#functionaltraining #ninja #pimovementninja

Squats all walked out and shit. I was squatting 4 plates today, didn't care how. After 3 plates I settled on briefs- just not recovered from Sunday's deadlift meet. I may stick with gear for a couple months with some raw assistance following it like pause squats and spoto press. Stay tuned for gainz. #elitefts #powerlifting #onnit #squats #singleply #metal

COORDINATION💥AWARENESS💥TIMING💥

Kettlebells deliver much more than a strong, lean body. They deliver a highly capable, resilient one.
People often ask what I love most about kettlebells and my answer rarely varies. I love the fact that it hammers out your weak links. I love the fact that it builds incredible awareness that carries over to just about anything. I haven't played a sport at a high level for about 13 years (damn I feel old) but I still move and feel like an athlete. #thepowerofthekettlebell

This sneaky sexy combo was brutal.
HIGH PULL + CLEAN/LUNGE + Flips. The combo of the high pull to clean/Lunge requires a crapload of coordination and the flips develop incredible spatial awareness. Used the 32kg on this sucker.
To delve deeper into the kettlebell join us July 15 at @onnitacademy. You don't have to make the kettlebell your only tool but let's get more from it, shall we?
@strengthbymarcus @onnit @virusintl @thebadgerjones

1st time trying out the Partner Band Resistance Run. I put our first attempt (where we failed miserably) in this video to show it's not always going to be perfect. "The workout itself does not become easier, but our ability to perform it has improved!" @missreitx 1️⃣Squats
4 sets of 10

2️⃣KB Deadlift (24kg)
4 sets of 20

3️⃣Alt KB Reverse Lunge (8kg)
4 sets of 10
4️⃣Sled Push
30 yrds total
5️⃣ Partner Band Resistance Run
30 yrds total

Abs/Core Workout😅💪🏽
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I'm using @onnit Steel bell, it's like a sandbag kinda, weighs 10lbs, you could do these w/out weight or use a medicine ball.👍🏽
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1️⃣Place & retrieve-10 Reps
2️⃣Hollow Hold Crunch-10 Reps
3️⃣Figure 8s-10 Reps
4️⃣Toe Reaches-10 Reps
5️⃣Hip Lifts-10 Reps .
3 Sets .
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Outfit: @onnit .
#coreworkout #abs #absworkout #howtogetabs #core #howtotoneyourtummy #howtoburncalories #femal6packguide #sixpackfemmes #homeexercises #homeabs #fithealthyworkouts #befitvideos #onnit #getonnit #totalhumanoptimization #mytrainercarmen

MOST RECENT

💰💰💰REPs on reps on reps 🦎E4: whips, electric chairs, and can crushers with the @curtishembroff #10pwarmups #10PATXe4 #mma #bjj #jiujitsuparatodos #jitschicks #jiujitsu #bumpslidewhip #charknado #10PATX #Onnit #GetOnnit #10P4L @10PATX

Breathe, drink, pause, repeat...I need some reinforcements right now to take on the rest of this heck of a HUMP day...#onnit #organifi #shroomsandgreens #modelhealthbound #modelhealthshow

🥊 🔥🔥🔥 #GirlsWhoCan
@Regrann from @tiffanytimebomb - #Rhythm is a key detail to timing and throwing combos. I like to practice by trying to sync with the beats in different songs. Makes doing bag work a little more fun and great for cardio! This one was a fun challenge! Which song should I work to next? F*ckin Problems by A$AP Rocky or C.R.E.A.M. by WuTang? Comment and let me know! #tiffanytimebomb #heavybagbeats #beatsbybomb #rhythm #kickboxing #mma #striking #onnit #getonnit #balimma #invictafc #glorykickboxing #blueoceanbuilt #checkmyflow #herecometheinstacoaches - #regrann - #regrann

I found my little muse on the beach today ☺️ #steelmacewomen #warriorprincess #steelmace #onnit #kids #beachlife #fitfam #fitnessmotivation

This gorilla is a f'n savage. #getonnit #onnit

"I still wanna be a spaceman, explore a distant land, as we contemplate the incredible, unfold the master plan".
#steelmace #workoutflow #functionalfitness #onnit #corestability #balance #zenfit #warriormode #battletested

Vegan pasta, acai and protein shake...don't doubt the vegan food. Good stuff too!

Whilst the competition dreams of gold, we are here taking it before they wake up. We grind more than our competition believe THAT. Great morning session with the goon squad @10ptucson #10ptucson #conditioning #onnit #OralIV #gardenoflife #gracieworlds

Diane - #WorkoutWednesday

21-15-9 Deadlift (225/155lbs) Handstand Push-ups

We’ve chosen to repeat those workouts most challenging, formative, and expressive of the our fitness ideal, and this lady, "Diane", fits the bill.

Progressions and Scaling

Perform as many Deadlifts as possible in 2:00.

If you get 21 Deadlifts before time is up, move on to... Perform as many Handstand Push-ups as possible in 2:00.

If you get 21 Handstand Push-ups before time is up, move on to... Perform as many Deadlifts as possible in 1:30.

If you get 15 Deadlifts before time is up, move on to... Perform as many Handstand Push-ups as possible in 1:30.

If you get 15 Deadlifts before time is up, move on to... Perform as many Deadlifts as possible in 1:00.

If you get 9 Deadlifts before time is up, move on to... Perform as many Handstand Push-ups as possible in 1:00.

If you get 9 Handstand Push-ups before time is up, you are done!

If you perform the assigned work before your allotted timed is up, you have "purchased" yourself additional time for the next movement.

Progressions for "Diane"

1.  35/26# Kettlebell Deadlifts, 15/10# Seated Dumbbell Press

2.  35/26# Kettlebell Deadlifts, 15/10# Seated Dumbbell Press

3.  53/35# Kettlebell Deadlifts, 25/15# Seated Dumbbell Press

4.  70/53# Kettlebell Deadlifts, 25/15# Seated Dumbbell Press

5.  95/65# Deadlifts, Push-ups

6.  95/65# Deadlifts, Down Dog Push-ups

7.  95/65# Deadlifts, Pike Push-ups from Box

8.  135/95# Deadlifts, Handstand Push-ups

9.  185/125# Deadlifts, Handstand Push-ups

10. 225/155# Deadlifts, Handstand Push-ups

Only by repeating workouts can we confidently measure our progress.

Super fun "Hiking Podcast" with my boy @oh_fit of Bang Muy Thai and The Dolce Diet!

Will be posting the episode soon! Kenny was scheduled to compete in his first Muy Thai bout this Friday! Unfortunately he had to pull out with a fractured rib... Hopefully, I can get him back on to talk about the experience!

He'll be back!

Facebook.com/ericpieperpodcast

#colorado #fighter #bjj #jiujitsu #podcast #onnit #health #cbd #art #weed #fitness #hempoil #loa #lawofattraction #consciousness #ufc #mma #thc #ink #inked #tattoo #tattooed #tatted #nlp #dabs #neurolinguisticprogramming #tattoomodel #vibration

I spent some time throwing down in the kitchen -- homemade pizza!! It was OMG D-E-L-I-C-I-O-U-S! Stay tuned for the final product! #LiveLifeOptimized #OHFit #DolceDiet #cook #chef #pizza #DolceDietCoach #DDC #LivingLean #NutritionCounselor #Nutrition #Fitness #Health #wellness #onnit #getonnit #colorado #mealplans #weightloss #arvada #denver #cpt

Opening up the pecs here with the help of Onnit's mace! When I open up my front lines it gives my upper back some relief (for me, particularly my rhomboids, trapezius, and teres major!). If my pecs aren't bullying my back and shoulder muscles then they're free to relax- which translates into greater range of motion, more efficient workouts, enhanced performance, and better posture! Give it a try- if you don't have one of @onnit 'S sweet maces then you can use a broom stick or go and buy one of Onnit's maces! 😁
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#mace #fitness #fit #hypertrophyfitness #mobility #motivation #fitspo #workout #girlswholift #cardio #triathlete #yoga #fascia #bikiniprep #muscle #healthy #getonnit #bodybuilding #steelmace #strong #fitfam #instagood #determination #lifestyle #onnit #lift #nutrition #exercise #rom

GLUTES AND THEN THE WORLD! Michael found the power of the glutes in kettlebell swings, kettlebell deadlifts, and barbell deadlifts! A foundational victory!
#deadlift #onnit #glutes #strongerhuman #strengthtraining #barbell

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