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Adam Ingram

@amiflash

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B.S. Nutrition and Food
Strength | Conditioning | Rehab- Informed Training
Keep moving ⚡️✌🏾
@underdogfightco
grand scale 🟢

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2 months ago

Fit in what I could today fan bike sprints, emom, ring pull-ups and face pulls, Good Saturday
#fanbikesprints #emom #zpress by @amiflash

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16 days ago

Didn’t have much time today so split my workouts up, did cardio on my lunch and finished my workout after work. Fan bike sprint circuit w/sandbag been fun. Did an emom with landmine presses and ring pull ups.
#fanbike #sandbagworkout #landmineworkout #ringpullups by @amiflash

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19 days ago

Fun workout today did a couple new exercises that were a bit challenging but fun ✊🏾. Incorporated ring pull ups with rotation and Cossack squat w/adductor plate drags, a friend told me to give them a try 🙏🏾 happy Monday!

#fanbikesprints #medballchestpass #ringpullups #adductors #adductorplatedrags by @amiflash

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a month ago

Tried a new conditioning circuit with the fan bike, decided that I wanted to try a sandbag carry for my rest time. Felt pretty dead but definitely challenged my aerobic & glycolytic energy systems. Was a quick workout but fun 💪🏾💪🏾

#fanbikesprints #assaultbike #sandbag #aerobiccapacity by @amiflash

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2 months ago

Groin and pelvic floor has been nagging a lot lately

Have to strengthen that area and make it more resilient

Ball squeeze + glute bridge (to strengthen pelvic floor & groin): 3x10

Birddogs (to help with core stability): 3x10-12 each side

Copenhagen plank at the knee (to target hip adductor and pelvic stabilizers) : 3-4x20-30 sec holds

Right now at the knee is all I can do, I’ll be doing full Copenhagen’s soon.

#groinpain #groinstrain #pelvicfloorexercises #pelvicfloor #copenhagenplank by @amiflash

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2 months ago

1st workout back since being sick for the past couple of days, I tried to do what I could and the workout felt pretty good. Cardio felt a bit behind but I’ll get there.

I’ve noticed while being sick I have a problem with feeling guilty and the fear of falling behind. I also have personally been beating myself up because my life over the past year has changed a lot, I moved away and my daily life looks so much different than it used to and I beat myself up for it a lot when I shouldn’t.

I think a lot of others have that same issue with guilt. Whether it’s coming down with a sickness, change of daily routines you can’t control, or big life changes. Sometimes those obstacles come and we’re forced to take a step back. All we can do is try the best we can to keep putting forth effort and ceasing internal guilt trips.

#kneelingmedballslams #floorpress #medballthrows #fanbike by @amiflash

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2 months ago

Fan bike is fixed at my gym! Sprints are back. Still trying to incorporate jumping with lateral bounds and build up resilience in my groin.

Squatmax - 4x6-8
Lateral bounds w/medball 3x5-7 jumps
RDL - 3x8-10
Farmers carry 3-4x length of turf down and back

#fanbike #lateralbounds #medball #rdl #farmerscarry by @amiflash

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3 months ago

Both fan bikes and rower were broken at my gym. I improvised a bit today and used the skiErg instead.

For a while the fan bike has been a staple for me and has become my favorite conditioning tool (love hate relationship). I know a lot of gyms don’t have fan bikes in the first place. But they do have other tools you can utilize if you get creative and stay consistent

SkiErg Sprints - 250-meter w/60-90 sec rest
6–8 rounds
Give it a try

Shouts out to @corinteef for the merch 🙏🏾🔥

#skierg #sprints #vo2max #conditioning by @amiflash

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3 months ago

Always learning 💪🏾

Got a round in with @nsimainyang today. Always a reminder on how much I need to improve

Drilled with @91666._ , then got in some conditioning:

Fan bike
Sandbag tosses
Glute-ham raises

#BJJ #JiuJitsu #fanbike #sandbag #glutehamraise by @amiflash

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3 months ago

Bayesian curls 3x10-15

#bayesiancurls #biceps #elbowpain by @amiflash

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3 months ago

Couple exercises from today’s workout ✌🏾

Sandbag toss emom

Bayesian Curls 3x10-12

Glute Ham Raise 3x5-7

Pogo hops 3x length of turf

#sandbag #emom #bayesiancurls #pogohops by @amiflash

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4 months ago