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How to make long legs seem even longer...add tempo to the descent๐Ÿ™…๐Ÿผ๐Ÿ™„
LONG legs are great for running, not so much for overhead squatting. Often times the limiting factor for the achievement of full depth is the lack of dorsi flexion in your ankles. Here are some tips to help improve that.
1. Ditch the Olympic lifting shoes for a while and squat in flats. Olympic lifting shoes have elevated heels, which is perfect for setting the knees in a position to track forward. Dropping down to flat ground level creates more of a demand on good dorsiflexion, forcing you to master that ability yourself.
2. Strengthen the shins by doing toe raises, heel walks, and by being aware of dorsiflexion during hip and core movements.
3. Be aware of fallen arches. Doing fascial release to the plantar fascia can have a direct effect on the malleability of the calves. In turn, that can allow the ankle dorsiflexors the opportunity to work without being "blocked."
Bra and pants by @vullsport
For programming @myathleticadvantage ๐Ÿ‘Š๐Ÿป๐Ÿ’ช๐Ÿป
#teamlegs
#teamwhateverittakes #giveiteverything #grit #athletethefuckup #mindset #attitude #crossfit #crossfitgirls #gym #fitness #fitfam #fitspo #fitgirls #workout #girlswholift @myathleticadvantage @optimum_performance_training @nova3labs @fitaid

Hot dogs or legs?
#TeamHotDogs #Teamlegs

When the leg gains were strong #alinaastileantraining #teamlegs

geile radtour wien- linz.....nur bissi zu heiรŸ bei 38ยฐC ๐Ÿ˜‚
#wrcpirat #teamlegs #grundlage #rennrad #traumtagerl

#teamlegs back at it again with the modern midterm!
Dancing partner: @kylienoelle6
Choreography: Teena Marie Custer
Music: Andy Hasenpflug

๐Ÿ‘ธ๐Ÿพ

MOST RECENT

@nova3labs ๐Ÿ’™ always giving. I stand behind these supplements and take them every single day. They had to overnight the max rehab to me last weekend at my competition because I didn't want to be without it even for a day. Get your loved ones the gift of health or treat yourself to the gift of GAINS. antioxidant mechanisms.
๐Ÿ“ธ๐Ÿ“ธ @rx.photography
#teamlegs #nova3labs
#athletethefuckup #whitestallion #workinprogress #girlswholift #stronger #crossfit #crossfitgirls #lift #deadlift #goalsnotdreams #grit #gains #fitfam #fitness #gym #workout @myathleticadvantage

So happy today, great workout and great day. And tomorrow is my first thanksgiving I'm actually cooking the food.
#postworkoutselfie #gymlife #happy #gymmakesmehappy #wearerrcft #crossfitbratislava #rrcft #slccrossfit #teamlegs

For me, Holidays allow for more training, not less. I work less and the people I love understand and support my goals. In addition, I'm grateful every single minute of my life so I don't need a holiday to remind me. Spend time with your family but Stay on track guys! Repost @rx.photography (@get_repost)
ใƒปใƒปใƒป
Hands up ๐Ÿ™Œ๐Ÿป for a short week!
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FOR THICKNESS AND STRENGTH see link in bio for programming and nutrition. .
@myathleticadvantage
@nova3labs .
๐Ÿ“ธ:@rx.photography
#quads #abs #thanksgiving #slay #giveiteverything #goalsnotdreams #enjoytheride #muscle #teamlegs #underarmor #photoshoot #athlete #whitestallion #warrior #workhard #gym #workout #fitness #fitspo #fit
LEAN LEGS PROGRAM AVAILABLE ON MY WEBSITE!! See link ๐Ÿ”—in bio

How to make long legs seem even longer...add tempo to the descent๐Ÿ™…๐Ÿผ๐Ÿ™„
LONG legs are great for running, not so much for overhead squatting. Often times the limiting factor for the achievement of full depth is the lack of dorsi flexion in your ankles. Here are some tips to help improve that.
1. Ditch the Olympic lifting shoes for a while and squat in flats. Olympic lifting shoes have elevated heels, which is perfect for setting the knees in a position to track forward. Dropping down to flat ground level creates more of a demand on good dorsiflexion, forcing you to master that ability yourself.
2. Strengthen the shins by doing toe raises, heel walks, and by being aware of dorsiflexion during hip and core movements.
3. Be aware of fallen arches. Doing fascial release to the plantar fascia can have a direct effect on the malleability of the calves. In turn, that can allow the ankle dorsiflexors the opportunity to work without being "blocked."
Bra and pants by @vullsport
For programming @myathleticadvantage ๐Ÿ‘Š๐Ÿป๐Ÿ’ช๐Ÿป
#teamlegs
#teamwhateverittakes #giveiteverything #grit #athletethefuckup #mindset #attitude #crossfit #crossfitgirls #gym #fitness #fitfam #fitspo #fitgirls #workout #girlswholift @myathleticadvantage @optimum_performance_training @nova3labs @fitaid

NEW WEEK!! ๐Ÿ‘Š๐ŸปRemember "What you get by achieving your goals, is not as important as what you become by achieving your goals." -Henry David Thoreau. Control your Attitude, Preparation and EFFORT. ๐Ÿ“ธ amazing shot from @linettekielinski aka @wodtographer ๐Ÿน ๐Ÿ™๐Ÿป Hair by @ginaaustinhair @underarmourwomen @underarmour #slay #giveiteverything #goalsnotdreams #enjoytheride #muscle #teamlegs #underarmor #photoshoot #athlete #whitestallion #warrior #workhard #gym #workout #fitness #fitspo #fit
LEAN LEGS PROGRAM AVAILABLE ON MY WEBSITE!! See link ๐Ÿ”—in bio

Great end to a really hard training week. Final part of my training tonight. Was amazing to feel fit enough to keep my heart rate down during a pretty tough EMOM. ๐Ÿน๐Ÿ™๐Ÿป see my story for some other pieces of it.
EMOMx21
Min 1: 2 ring mus+4 strict HSPU+8 kb swings 24 kg
Min 2: 8 thrusters 75+8 ttb
Min 3: 8 burpee box jump overs
#trainhard #trainsmart #athletethefuckup #slay #teamlegs #motivation #thick #driven #focused #fitfam #fit #fitness #crossfit #crossfitgirls #gym #workout @myathleticadvantage @optimum_performance_training @liquidambition @vullsport

Itโ€™s hard to have expectations. It sometimes lets you down in the end. But itโ€™s just as scary to go head first with no story to create. .
๐Ÿ“ธ @theknockingbird.
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#theknockingbirdcreative #poledancersofinstagram #teamlegs #browngirlsrock #dancersofig #allblackeverything #modeling #pdflexibility #sasjafierce

Know what I like about people? Their dogs. ๐Ÿ˜ happy to have my baby back even though she hates me. #scout #wontevenlookatme #havetoearnmykisses #athlete #teamlegs #dogs #dogsofinstagram #dog #fitfam

So this happened today, I placed ๐Ÿฅˆin Exotic Floorwork Gold @exoticconvention Argentina! Thank you to my fun, supportive and super badass partner in crime thru this whole process @nancyelizabethtorres. We made it (felices los 4)!!! ๐Ÿ˜œ Thank you to @barbara_bogado from @coolncia who totally welcomed me in her lovely studio to rehearse while away from home. You are the sweetest! Thanks to @alejandrina_iurleo for all her assistance this whole time and for being my number one fan while on stage today. ๐Ÿคฉ To @iamsasjafierce I tried to incorporate all your tips and advice. Hope you see it when the vid is ready ๐Ÿค— To @alyonaamber @ohhh_daria @itsclaudiarenee and @polefiction you have no idea how much inspiration I draw from watching you dance! Please, donโ€™t ever stop sharing your awesome and unique styles with the world. You are all my remote teachers! โค๏ธ Going to bed with a big smile on my face tonight, happy I can start using body lotion and eating carbs again! ๐Ÿ˜† #poledancing #poleexotic #exoticconvention2017 #poleshow #pleasers #pleasershoes #gold #polechoreo #polefit #polesancersofig #polerina #polesplit #poledancenation #unitedbypole #polelove #lifeofapoler #polepower #polestrong #polesmagic #poleperformance #polersofig #exoticpole #exoticfloorwork #lines #teamlegs #liveonstage #lovewhatido

Friday vibes ๐Ÿ˜๐Ÿน I have learned that people expect way more than they give...I am very cognizent of putting out more effort than expectations...with relationships and my goals. #effort #teamlegs #giveiteverything #athletethefuckup #mindset #friday #fit #fitfam #fitspo #fitness #strong #strong #crossfit #crossfitgirls #goals #gains #grit #workout FOR ALL NOVA3LAB supps use code SARAH10. I'm taking max adrenal as I type this ๐Ÿ—๐Ÿป @nova3labs ๐Ÿ“ธ @rx.photography

Whatever this was ๐Ÿ•ท will hurt tomorrow #teamlegs @brittanyclybourn @feddynics

Transformation Tuesday๐Ÿƒ๐Ÿผโ€โ™€๏ธ๐Ÿ‘‰๐Ÿป๐Ÿ‹๐Ÿผโ€โ™€๏ธ ๐Ÿ˜Running the Mile at the High School National championships ๐Ÿ‘‰๐Ÿปcompeting at the Crossfit Games Regionals. Different neck width. Same mind. #teamlegs #thickness #fromdayone #relentlesspursuit #crazyAF #giveiteverything #athletethefuckup #allin #nooffswitch #strong #headdowneyesup #workhorse @myathleticadvantage

Truth sets you free but first pisses you off #tuesdayvibes #mightbetoohotforyall #redheels #girlswhoworkout #teamlegs

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