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Ben Mischefski

@benski_____

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BALI ~ LOMBOK ~ SUMBAWA Unforgettable bike trip across the 3 islands with my love. Terima kasih Indo🤎 taken in West Sumbawa by @benski_____
31
10 months ago
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New digs for @benski_____ _____ Finding balance in imbalance. Shapes and lines that don’t match, yet somehow belong together. Giving some flair to the @cisurfboards taken in Canggu, Bali, Indonesia by @benski_____
12
a year ago
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@bpinas_ is deep in camp for his upcoming fight. He’s already a high-level athlete pushing his limits but at this level, the details matter. In this session, we’re doing a detailed biomechanical assessment to identify any hidden movement dysfunctions and optimize his performance. We assess posture, spinal alignment, joint range (active & passive), sport-specific movement patterns, and core stability. From there, we prescribe targeted corrective strategies to restore function, enhance movement efficiency, and give him that extra 1% because when your body is your weapon, everything needs to fire at 100%. Let’s go champ 🔥🔥🔥 by @benski_____
30
a year ago
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Jiu-Jitsu Rib Fracture Rehab – Phase 2 After fracturing his ribs during Jiu-Jitsu, we’ve progressed from Phase 1 focused on ribcage support and stability into Phase 2: loaded movement and rotation. This stage is all about rebuilding strength, control, and spinal alignment especially through the ribcage and thoracic spine to get him ready for explosive movement in combat sports. We’re working on hinge patterns, rotation, push strength, Turkish get-ups, wood chops, and lateral ball rolls to prep him for striking and grappling. He’s moving strong and sharp, well on track to return to the mats soon. #jiujitsulife #rehab by @benski_____
2
a year ago
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Feeling stiff, tight, or locked up in your lower back? This is my go-to low back reset protocol I use when I feel restricted, tight, or just need to wake things up. This sequence covers all the bases: RELEASE → MOBILIZE → ACTIVATE → FUNCTION Sequence: 1. Lacrosse Ball Release (Lumbar Paraspinals) – 1–2 mins per side – Slow breathing, melt into the ball. 2. Segmental Cat-Cow – 2 sets of 6 slow reps – Focus on moving one vertebra at a time. 3. Hip CARs – 3 slow reps per side – Full control, maximum tension, no compensation. 4. Bird Dog – 2 sets of 6 reps per side (3-second holds) – Emphasize spinal control and glute engagement. 5. Segmental Lumbar Extensions – 2 sets of 5–8 reps – Isolate the movement to your lumbar spine. 6. Prone Hip Extension (Bench) – 2–3 sets of 10–12 reps – Hips and legs off bench, keep spine neutral, slowly move and max out hip extension. Why it works: This sequence gets your posterior chain firing, improves spinal coordination and improves blood flow to the area. Save & try it next time your back feels tight. #lowbackpain #backmobility by @benski_____
2
a year ago
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Magic carpet @akila_aipa ✨ taken in Uluwatu, Bali, Indonesia by @benski_____
27
2 years ago
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Last weekend was spent attending Calm Under Pressure 2.0 at the beautiful Karekare beach in Piha. I felt grateful to spend the day with a like minded bunch of people all looking to improve themselves. A key takeaway from the day would have been understanding that we as people preform well in an up regulated state, we get things done. However if we don’t take the time to bring our nervous system back to a calm state we are asking for all the negative effects of stress. I wanted to attend this workshop to better understand a sustainable way of living my life, we have all got so much on the go and life gets stressful at times, it’s awesome to have access to people like @integrated__training @tekaiarahi @benski_____ @difoster.live to learn from. Thanks a bunch. 📸 @conn.stods by @benski_____
14
2 years ago
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Calm Under Pressure 2.0 Had the honor of teaching at the @integrated__training workshop last weekend. I covered how to care for your body through movement and shared some basic practices to incorporate into daily life. Thanks to all the workshop participants and @integrated__training for the opportunity. Your engagement made it an epic session. #mobility #strength #exercise taken in Karekare Beach by @benski_____
20
2 years ago
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Learning the ropes again @theblockbali He said “one more time” 100 one more times a ago 😂 by @benski_____
7
2 years ago
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Just trying to be better than yesterday. I fail 9/10 times but that 1 time I succeed keeps me hungry for more. Managed to increase my HRV (measure of health and stress resilience) to 210ms where my average is around 122-152. Last weeks non-negotiables leading to a winning week and todays optimised HRV. 1. Mindset: Focus on what you can control 2. Move everyday, outside no matter what whether it’s light, dark or raining 3. 4-6hrs Deep work 4. Eat nutrient dense food 80% of the time 5. Prioritise going to sleep the same time - 10pm for me 6. Cold/hot therapy 7. Connect with friends and family FYI: HRV or heart rate variability reflects the balance between your sympathetic and parasympathetic nervous systems, with higher values indicating better recovery and lower stress levels, essential for optimizing performance and overall health. #whoop by @benski_____
8
2 years ago
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My go to session if I’m short on time or can’t be f*cked and I know I need to get it done anyway cause my 80 year old self depends on it. 3-5 Rounds x 8-12 Reps each exercise 1. Upper Push (Push up, dip, press etc) 2. Lower Push (Squat, lunge, box jump etc) 3. Upper Pull (Pull up, row, kb clean etc) 4. Lower Pull (Dead lift, kb swing, broad jump etc) 5. 1 min Cardio (Boxing, sprints, assault bike etc) Rest 1-2 mins. Repeat. 🍑 by @benski_____
7
2 years ago
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Life’s moving fast atm. Just taking it all in and enjoying the ride by @benski_____
15
2 years ago
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