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#squatwarmup

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External Performance vs Internal Practice:
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The first video I'm trying to accomplish a task oriented exercise- piece of cake ๐Ÿฐ
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The second I'm trying to create a hip- cramp city ๐Ÿ’ฅ- by placing a block underneath and pinning it down with my sitting bone so my pelvis doesn't roll forward to provide what my guy @getchimpy calls "Articular Honesty"
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#controlyourself #FRC

If you have stiff ankles, you NEED to try these 2 mobilizations!...
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โœ…Iโ€™ve been getting a lot of questions about improving squat form. Ankle mobility is a great place to start. So here are a few of my absolute favorite ways to increase your ankle mobility!!
๐Ÿ”นLimited ankle mobility (esp Dorsiflexion) is a common contributor to not being able to squat with good form!
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๐Ÿ”ธWe need at least 10 degrees of Dorsiflexion (the tibia moving forward over the toes) in everyday things like walking... and even more for squatting.
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๐Ÿ”นIf you have already tried stretching without much change, give these two ankle self-mobilizations a try!
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๐Ÿ”ธFor the first one, place a band around the front of your ankle pulling back. You want it to sit just below where your shin meets the top of your foot (talocrural joint). Keep heel on the ground and lunge forward. The KB helps add some leverage to get more motion.
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๐Ÿ”นThe second one helps reinforce this dorsiflexion range of motion in a goblet squat position. Shift your weight side to side, trying to keep your tibia over your second toe.
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โœ”๏ธGive both of these ankle mobilizations a try and let me know what you think!

Have questions? Feel free to ask in the comments!
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Double Tap and TAG a friend who needs to try these ankle mobility techniques!
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#anklemobility #squatform #squatwarmup #squatsfordays #calfstretch #fitnesstraining #pt #personaltraining #perormancecoach #functionalfitness #sportsperformance #hiptightness #lungesandsquats #lunges #hipmobility #theptinitiative #acsm #dynamicwarmup

Give this exercise a try when warming up for a lower body workout. Brought to you by our squat guru @bradschachat #techniquetuesday #healthyballer #squatwarmup

Maxing out straight leg press with 20 average reps haha.
#squatwarmup #poorform #gainz

๐Ÿฆ๐Ÿ–คโค #SquatWarmUp #squat #powerlifting

Why not warm up with some overhead carries and single arm thrusters. @activeliferx @tacomastrength #tacomastrength #crossfit #performancecare #squatwarmup

MOST RECENT

Give this exercise a try when warming up for a lower body workout. Brought to you by our squat guru @bradschachat #techniquetuesday #healthyballer #squatwarmup

External Performance vs Internal Practice:
.
The first video I'm trying to accomplish a task oriented exercise- piece of cake ๐Ÿฐ
.
The second I'm trying to create a hip- cramp city ๐Ÿ’ฅ- by placing a block underneath and pinning it down with my sitting bone so my pelvis doesn't roll forward to provide what my guy @getchimpy calls "Articular Honesty"
.
#controlyourself #FRC

If you have stiff ankles, you NEED to try these 2 mobilizations!...
-----
โœ…Iโ€™ve been getting a lot of questions about improving squat form. Ankle mobility is a great place to start. So here are a few of my absolute favorite ways to increase your ankle mobility!!
๐Ÿ”นLimited ankle mobility (esp Dorsiflexion) is a common contributor to not being able to squat with good form!
---
๐Ÿ”ธWe need at least 10 degrees of Dorsiflexion (the tibia moving forward over the toes) in everyday things like walking... and even more for squatting.
--
๐Ÿ”นIf you have already tried stretching without much change, give these two ankle self-mobilizations a try!
--
๐Ÿ”ธFor the first one, place a band around the front of your ankle pulling back. You want it to sit just below where your shin meets the top of your foot (talocrural joint). Keep heel on the ground and lunge forward. The KB helps add some leverage to get more motion.
---
๐Ÿ”นThe second one helps reinforce this dorsiflexion range of motion in a goblet squat position. Shift your weight side to side, trying to keep your tibia over your second toe.
--
โœ”๏ธGive both of these ankle mobilizations a try and let me know what you think!

Have questions? Feel free to ask in the comments!
------------------------------------
Double Tap and TAG a friend who needs to try these ankle mobility techniques!
------------------------------------
.
.
.
#anklemobility #squatform #squatwarmup #squatsfordays #calfstretch #fitnesstraining #pt #personaltraining #perormancecoach #functionalfitness #sportsperformance #hiptightness #lungesandsquats #lunges #hipmobility #theptinitiative #acsm #dynamicwarmup

Maxing out straight leg press with 20 average reps haha.
#squatwarmup #poorform #gainz

Breaking Plataues โš’
First you should know that eccentric movement is the strongest of all movement. Think about how easy it is to control a bicep curl on the way down compared to up. So let's use that to our advantage ๐Ÿค“

The first fix if your stuck at a certain point with a lift is to drastically change what your currently doing... If you have been working on your flat bench and it hasn't improved after hitting it 2 times a week for 12 weeks ๐Ÿคฆ๐Ÿปโ€โ™‚๏ธ... ITS TIME TO CHANGE SOMETHINGโ—๏ธ Tempo workouts focus on the eccentric control of the weight and will allow for you to improve your strength and see awesome improvements in physique ๐Ÿ’ช๐Ÿป An example of a tempo lift would be to let the bar come down for 5 seconds โฐ then explode up for one second ๐Ÿ’ฅ It's a great way to improve muscle control and strength ๐Ÿ‹๐Ÿผ Additionally, if you have a spotter available (as you always should) ๐Ÿ‘ปhave him help with the concentric upward motion of the lift and focus on the control of the downward eccentric portion yourself ๐Ÿ™Œ๐Ÿป๐Ÿ™Œ๐Ÿป๐Ÿ™Œ๐Ÿป

๐Ÿ™Œ๐Ÿป SQUATS ๐Ÿ‘

Love them or hate them, squatting is one of the most important functional movements... and yet EVERYBODY DOES THEM WRONGโ€ผ๏ธ Alright not everybody, and not every squat should look the same but for the purpose of your overall health make sure a few things are happening.

1๏ธโƒฃ keep your base a little wider than shoulder to width
2๏ธโƒฃhave the motion come from your HIPS ONLY (hip hinge patter) (see previous videos on hip hinges in needed)
3๏ธโƒฃkeep your knees out to protect yourself from damage
4๏ธโƒฃkeep your core tight to protect your low back
Follow these rules and you will be on the path to a proper squat ๐Ÿ™Œ๐Ÿป There are tons and tons of important squatting tips, place yours in a comment below ๐Ÿ‘‡๐Ÿป I try to answer everyone so let's let the discussions begin ๐Ÿ™Œ๐Ÿป

READ ๐Ÿ‘‡๐Ÿป With my great friend @graham.lichtner closing in on his third competition and the incredible group of friends I have developed in the last several months, it seems fitting to begin new journeys!
I began this Instagram page as a way to share with others ways they can optimize their bodies for healthy living. Since then it has become so much more than that! So many old friends have reached out and so many new friends have been created. This new journey is a transition from aiding people to live healthy into teaching people how to grow and manifest their greatest life possible.
I want to share more than a few tips and tricks, I want to provide more than a few stretches or warm ups.
Starting today, I will be taking on a few individuals that want massive change in their lives. I have created a unique program that provides more than just a few workouts or dieting tips on how to maximize and awaken the best you. I can't wait to share it!
A few individuals already reached out to begin their journey, I will take a few more but can't have too many. I want this personalized and tailored exactly to you, so spots will be filled only by anyone who is TRULY committed.
DM me.
LETS GO
๐Ÿ‘Š๐Ÿป

โšก๏ธโšก๏ธWhy and why not to wear a weight belt โšก๏ธโšก๏ธ Weight belts can be a great addition if your someone who is a competitive lifter, if your maxing out, or even if your trying to tighten up your waist ๐Ÿ‹๐Ÿป. BUTTTโ—๏ธif your wearing a weight belt or any type of low back support day in and day out you can lose some deep low back and core stabilizer muscles ๐Ÿ’ช๐Ÿป So what does this mean ๐Ÿคท๐Ÿปโ€โ™‚๏ธ Losing these muscles like the TrA or Multifidi that I often quote... could lead to low back pain, instability, and even disc herniation ๐Ÿ˜ฌ๐Ÿค• If you are someone who is already experiencing back pain while squatting with a belt.... something better change soon or your going to throw your body into dysfunction and injury ๐Ÿ˜ค
More to come ๐Ÿ™Œ๐Ÿป๐Ÿ™Œ๐Ÿป๐Ÿ˜๐Ÿ˜

Today we drove 2 hours 30 minutes to meet a great friend and shoot an incredible podcast ๐ŸŽค As we recorded I recognized how much we have grown as individuals into professionals ๐Ÿ‘จโ€๐Ÿซ The hours of reading and listening and experiencing it took to have someone reach out and genuinely want to hear our opinions and experiences to share and help others was a fantastic experience ๐Ÿ˜‡You don't recognize how far you have come till you sorta review it with another person. In this case the always amazing @bryanscudiere generously brought us to his home town and allowed for us to dive into an amazing hour plus discussion. ๐Ÿ˜@laurenonesi and I have made a few trips out to friends recently and every time when we leave people say I wish I could be with you guys more often. I think more than anything it's the positivity we bring that uplifts the people we visit ๐Ÿ™Œ๐ŸปThat's the message of this post... your energy is going to introduce you to the room before you even speak. Bring some enthusiasm and a big smile and it will take you places you would never believe with the best of company ๐Ÿž๐Ÿ˜ #findingourway

BARBELL-ANCHORED DEEP SQUAT REACHES
๐Ÿฅ‡Lately I have been using this as my go-to deep squat patterning drill for myself as well as many of my clients. I feel it just works better than the standard โ€œtoe touch to deep squatโ€ drill for those who have no trouble getting down into a good squat position
๐Ÿ‹๐Ÿผโ€โ™€๏ธI love this drill because it allows you to create traction using the barbell, which engages the grip & thus helps stabilize the shoulder as you reach with the opposite arm
โŒDon't just sit down and relax in the deep squat position, "hanging out" on your joint tissues
๐Ÿ‘ฃMaintain a strong foot position, pushing your big toes into the floor while also keeping little toes and heels down. Keep your knees tracking at the same angle as your feet
๐Ÿ‘๐ŸฝLead with the thumb and follow with your eyes as you reach to the sky
๐Ÿ’จBreathe! Inhale prior to the reach and exhale as you reach, feeling the muscles of the chest, anterior shoulder, and bicep lengthen #rippeleffectfitness #batonrougepersonaltrainer #fitfam #hipmobility #deepsquat #squatmobility #personaltrainer #squat #warmup #squatwarmup #dotheseandbecomebadass

โœ…LAT ACTIVATION โœ…

Don't mind the background chatter ๐Ÿ—ฃ๐Ÿ˜ ๐Ÿ“Every great physique has wide lats that taper down to the hips creating a full back. You can do rows and lat pull downs all day long but if your not firing your lat correctly it's going to be all bicep ๐Ÿ’ช๐Ÿป ๐Ÿ“Act as though a string is grabbing your elbow and pulling it back behind you. This will fire ๐Ÿ”ฅ up those lats and disengage the biceps.
I know I mention a video on lat stretching at the beginning but it's super noisy in the background of that video... if you interested I can send it to you personally ๐Ÿ‘๐Ÿผ โš ๏ธmuch more to come on building the body correctly, I am fine tuning something for you guys that your going to love ๐Ÿ˜‰๐Ÿ˜ ๐Ÿ™Œ๐Ÿป๐Ÿ™Œ๐Ÿป๐Ÿ™Œ๐Ÿป๐Ÿ™Œ๐Ÿป๐Ÿ™Œ๐Ÿป

Hereโ€™s some lower body warm up exercises and glutes activation on todayโ€™s #fitnessfactfursday ๐Ÿ‘‰ Donโ€™t skip a specific warm up if youโ€™re going to lift or squat heavy.
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After warm up your body will be finally prepared, comfortable and stronger to go through the ranges of motion that youโ€™ll be using in your session.
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The heavier you lift/squat, the longer you should be spending warming up (including the specific exercise with light weights).
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Also devote more time to areas where youโ€™re more stiff.
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If you have limited time, cut one exercise or set, but make sure you do your WARM UP ๐Ÿ”ฅ

Dying Seagulls ๐Ÿฆ
This is a term that is kind of made up, you can call it Prone jumping jacks, dynamic supermans, snow angels ๐Ÿ˜‡ I don't care haha all I care about it is that YOU DO THEM โ—๏ธ I challenge you to complete 20X dying seagulls, without having your hands touch the ground, holding 2.5 pound weights ๐Ÿ’ช๐ŸปThis will be a true test of your shoulder health and functional mobility ๐Ÿคพ๐Ÿปโ€โ™‚๏ธ good luck ๐Ÿ˜‰
Photo cred: @chrisklevan ๐Ÿ“ท

Banded "good mornings" are a great #glute and #hamstring exercise. Personally I think very few exercises can blast the hamstrings like heavy resistance band #goodmornings for high reps.
DM for rates and availability.
#gluteexercises #glutes #legday #gluteworkouts #nyc #strengthcoach #strengthandconditioning #buildmuscleandlossfat #risebywe #fightatrisebywe @modus_apparel #moduslife
#deadliftwarmup #squatwarmup #hamstringexercises

Don't mind the echo ๐Ÿ—ฃ๐Ÿ˜‚ On a real note ๐Ÿ“ don't be too cool for these exercises. Just because people don't do them in the gym doesn't mean you shouldn't ๐Ÿ™…๐Ÿปโ€โ™‚๏ธWe learn bench squat dealift shoulder press and all the accessory workouts to look good but none of the ones to keep us feeling good ๐Ÿคฆ๐Ÿปโ€โ™‚๏ธI lived with aches and pains everyday for years because I thought that is what lifters did and it was good to be tough ๐Ÿ’ช๐Ÿป I was ruining my body ๐Ÿ˜ฉ and luckily physical therapy educated me to turn things around๐Ÿ‘จ๐Ÿปโ€๐ŸŽ“If you don't want to have people judge you (first off who cares) but go into a yoga room or racquetball court like me ๐Ÿ‘๐ŸผDo it there on your own. Don't neglect your own body. You can fix yourself ๐Ÿ›  and live pain free! I promise ๐Ÿ™Œ๐Ÿป This is my public service announcement hahaha rant is over ๐Ÿ˜…

Repost: From the man himself @graham.lichtner ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป Had the pleasure of lifting with these two guys last night. So much excitement and amazing vibes between these guys it's fantastic ๐Ÿ™Œ๐Ÿป๐Ÿ™Œ๐Ÿป๐Ÿ™Œ๐Ÿป so excited for what's to come ๐Ÿ‘Š๐Ÿป#bigthingscoming

My favorite squat warm up. Helps me get used to being in the hold. Grab a light weight and use it as a counter balance. 3 sets of 10-12, or until you start feeling your legs activate
#squateveryday #squatday #squatwarmup #kalevfitness

Huge thank you to this incredible couple for showing us love and sharing our company this weekend ๐Ÿ™Œ๐Ÿป Sebastian and lauren reminded me of how creativity, love and happiness should be experienced every day we are alive ๐Ÿ™๐Ÿป Both of these wonderful people are so talented. They can dance ๐Ÿ’ƒ๐Ÿป and stay fit ๐Ÿ’ช๐Ÿปand be spiritual ๐ŸŒ…and so much more โœจI highly suggest you reach out and let them brighten your lives up ๐Ÿ˜ŽThis morning was one of my favorite morning of all time and I'm still smiling from it ๐Ÿ˜Thank you guys so much, much love โค๏ธ

Tried to do as much I can do from home today so that tomorrow's #benchday slash #squatday doesn't feel like azzz ๐Ÿ˜ฉToo many days off in a run, but working up to a min-max on squat and rep-day on bench shouldn't be too bad to jump back into.

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