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“Are back extensions good for my back???” 🐋 In this episode, we are explaining the difference between a hip extension and a back extension. Both of these techniques can be applied🔀 to both the traditional Roman Chair and the GHD (used in this video). Many people ask us if back extensions and reverse hypers are good to do for their back issues, but we would argue that it is extremely important to be able to differentiate between isolating the hips and isolating the back. Practice doing 1-10 slow, controlled HIP EXTENSIONS (Keep the back neutral… no back rounding or extending). If this is good for you, try the back extensions. If they are painful😭, it is probably best to continue practicing the hip extensions.
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☝️Cues for the hip extension:
1️⃣Start with the body straight out ↔️with the pelvis tucked posterior, ribs pulled down, shoulders pulled back, head pulled back. Abs should be SOLID. The back should not be doing the work.
2️⃣Relax the hamstrings and hinge over at the hips as far as you can, don’t let the lower or upper back bend!
3️⃣Squeeze the glutes 🍑and hamstrings to lift the body up. Stop when you are parallel with the floor.
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✌️Cues for the back extension:
1️⃣Start with your body straight out just like you did with the back extension. Curl the head down, then curl each vertebrae down until you eventually hinge at the hips. Curl as far over as you can.
2️⃣Engage the glutes and hamstrings to bring the hips back up, then curl back up starting from the lower back.
3️⃣Extend all the way PAST parallel🐋 as much as you can to activate the entire back musculature.
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If you have back pain, it is crucial for you to learn how to get into a neutral spinal position and keep that position as you move around in daily life. YES, the spine should be able to flex and extend normally, but if you have an injury, you need to learn how to neutralize that movement. -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 on next week.🌟Learn about the MoveU Method. Get back to an awesome and active life! Or don’t…⚡️

If I needed an MMA tag team partner I'd probably go with @gunninelson . If I need a @callofduty tag team partner i ALWAYS go with @gunninelson .

The actions you take when nobody's watching define you.

What I think I look like vs what I really look like... @jaimee.hart.scope

#saturdaysession
After yesterday's squat bonanza today was upper body focused. Got some mobility work, arm work, and a few other things. ⏺HIGHLIGHT⏺

1️⃣ Single Arm Renegade Row - 5
2️⃣ Half kneeling Cleans - 5
5 rounds each arm
Pushup Circuit 🔥🔥🔥
Perform 3 reps of each for 6-8 rounds ➡️ Diamond
➡️ Shoulder taps with a 1 sec pause focusing on avoiding rotation ➡️Planche push-ups (just the hand position)
➡️Plyo --- Train with me online at thekettlebelldifference.com or join me June 24th for the next Kettlebell Flow workshop at @innovativeresults

Mix this Cossack Squat to Twist Press Kettlebell Flow into your next workout, let's get it! 👊🏽💪🏽🔥
- 5 Reps
- 6 Rounds
- 20 Second Break Between Rounds

🚨This is an advanced movement!🚨
Be sure to start with light weight and work your way up once you've learned the movements!
EricLeija.com --> Link in bio!

Basics
SSB 225 for 3x10
Deficit DL 225 for 3x10
#elitefts #powerlfiting #onnit

MOST RECENT

"Music was created as a schoolroom of awakening, but most people commercialize it and utilize it for their benefit within society." - Peter Tosh ✌🏻🎶🤙🏻🎶

Working pads with Coach Alex @warrior.family I can't remember which round I was on but I'm glad he told me to push hard at the end. It's incredible how much my own skills have improved in the short time I've been with @bmt.atx and I'm so excited to continue the journey of muay thai 😁🔥💪🥊💥🙏#foreverlearning #fundamentalswinfights #muaythailife #muaythai #boxing #societynine #fitness #sweating #workout #combos #movement #southpaw #BangMuayThaiATX #bangmuaythai #kickboxing #fightcamp #fightlikeagirl #punching #hitlikeagirl #OnnitAcademyHQ #onnit #austin #societynine

Little baby guns. 💪 A work in progress.

Had to take advantage of the beautiful SF weather today and hit up the marina green! @delaney_athletics making me look good by doing all the real work 🙌🏽💪🏽!!

You know what time it is....#onnit #ironman #kettlebell #marvel #art #artist

I don't even know what to say! The day started out competing with 18 beasts on the green mats for the in house blue belt tournament. I ended up snatching 3rd today and have the absolute utmost respect for everyone I competed with! The craziest thing about it is I got promoted to purple belt today! Total surprise, and I can't thank my coaches/training partners enough for guiding me in my jiu Jitsu journey! The hard work never stops!! Ossss! Congrats to @frankthetankbjj4life on winning the blue belt tournament today!! #redneckninja #BJJ #crosskick #memphisjudoandjiujitsu #mbjj #combat #grappling #keephammering #onnit #boom #athlete #fitness #wrestling #jiujitsu #americanninjawarrior #ninja #mma #bowhunter #bowhunting #flograppling #ebi

Celery is the best food source of 3-n-butylphthalide. The October 1999 issue of “Zhongguo Yao Li Xue Bao” reports that 3-n-butylphthalide has an effect on the body’s production of substances that control arterial function, include nitric oxide, a vasodilator. The June 2010 “Journal of Neuroscience” also reports that this substance has further potential as therapeutic agent for the treatment or prevention of Alzheimer’s disease. So if you want that "pump" while helping prevent Alzheimer's go eat your celery!!💪🙏🙌

Nothing like working out in the Texas heat 💪🏾🏋🏽 #vegan #veganstrong #veganfitness #onnit #thepit

Why be on the sidelines when you can be on the court?? Families that train together stay together. #realparentsleadbyexample #teachyourkidsright #theworkisworthit #nevergiveup #onnit #jiujitsu #jiujitsulifestyle #novamente #novamentejiujitsu #bjj #bjjlifestyle #dadsrock

Emma working on her Shin Box drill with the Steel Club during her personal training session. This move does wonders for the range of motion in your hips. After a few weeks of doing this drill throughout the day, I was literally gaining more mobility throughout my scapula and shoulders. Our body is an interconnected machine that feeds from proper nutrition, range of motion, and preparation. Beautiful beautiful beautiful work, Emma.
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#xpanding #mobility #yoga #beauty #health #fitness #workout #gym #training #cardio #getonnit #steelclubs #balance #warrior #martialarts #spiritual #nature #onnit #mindfulness #onelove #namaste #boise #healthy

Had a great day of jits...6 matches with 6 submissions. Competed at the Texas Grappling Challenge this AM and then Submission Hunters in the evening. Ready for the Onnit tourney this weekend. #subtlepepper #sergiothenatural #youngjedi #sergiothestrangler #kidsbjj #jiujitsu #bjj #giantkiller #thesubmissionist #WARSergio #itsinmyDNA #jiujitsulifestyle #10PATX #10thPlanet #10thplanetkids #jiujitsulife #MMAShouts #savagesergio #smoothoperator #watchbjj #ineedsponsors #theSergio #Onnit #TGC

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