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@fromwithinathletes

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𝗪𝗲 𝗵𝗲𝗹𝗽 𝗮𝘁𝗵𝗹𝗲𝘁𝗲𝘀/clients 𝗿𝗲𝗮𝗰𝗵 𝘁𝗵𝗲𝗶𝗿 goals🎯
𝗪𝗲 𝗵𝗲𝗹𝗽 𝗰𝗹𝗶𝗲𝗻𝘁𝘀 𝗹𝗼𝘀𝗲 𝘄𝗲𝗶𝗴𝗵𝘁 𝗳𝗼𝗿𝗲𝘃𝗲𝗿 🥘
Dm @cazfernandez13 FWA FOR FREE WORKOUT PLAN 🏋️‍♀️ 💪🏻

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𝐇𝐨𝐰 𝐭𝐨 𝐑𝐮𝐧 𝐅𝐚𝐬𝐭𝐞𝐫 & 𝐉𝐮𝐦𝐩 𝐇𝐢𝐠𝐡𝐞𝐫 𝐢𝐧 𝐔𝐧𝐝𝐞𝐫 𝟗𝟎 𝐒𝐞𝐜𝐨𝐧𝐝s👇

1. 𝐁𝐮𝐢𝐥𝐝 𝐚 𝐬𝐨𝐥𝐢𝐝 𝐛𝐚𝐬𝐞 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡 🏋️‍♂️
2. 𝐐𝐮𝐢𝐜𝐤 𝐥𝐨𝐰-𝐥𝐞𝐯𝐞𝐥 𝐩𝐥𝐲𝐨𝐦𝐞𝐭𝐫𝐢𝐜𝐬: 𝐡𝐨𝐩𝐬, 𝐬𝐤𝐢𝐩𝐬, 𝐣𝐮𝐦𝐩𝐬 🐇
3. 𝐌𝐚𝐬𝐭𝐞𝐫 𝐬𝐩𝐫𝐢𝐧𝐭𝐢𝐧𝐠 𝐚𝐧𝐝 𝐣𝐮𝐦𝐩𝐢𝐧𝐠 𝐦𝐞𝐜𝐡𝐚𝐧𝐢𝐜𝐬 🛠️
4. 𝐈𝐧𝐜𝐨𝐫𝐩𝐨𝐫𝐚𝐭𝐞 𝐝𝐞𝐩𝐭𝐡 𝐣𝐮𝐦𝐩𝐬, 𝐦𝐚𝐱 𝐬𝐩𝐫𝐢𝐧𝐭𝐬, 𝐚𝐧𝐝 𝐫𝐞𝐬𝐢𝐬𝐭𝐚𝐧𝐜𝐞 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 💥
5. 𝐑𝐨𝐭𝐚𝐭𝐞 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐦𝐮𝐥𝐭𝐢-𝐝𝐢𝐫𝐞𝐜𝐭𝐢𝐨𝐧𝐚𝐥, 𝐬𝐩𝐨𝐫𝐭-𝐬𝐩𝐞𝐜𝐢𝐟𝐢𝐜 𝐝𝐫𝐢𝐥𝐥𝐬 🏈🏀

𝐒𝐓𝐎𝐏✋ 𝐚𝐧𝐝 𝐭𝐡𝐢𝐧𝐤: 𝐀𝐫𝐞 𝐲𝐨𝐮 𝐦𝐚𝐱𝐢𝐦𝐢𝐳𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐰𝐨𝐫𝐤𝐨𝐮𝐭𝐬? **𝐖𝐡𝐚𝐭’𝐬 𝐲𝐨𝐮𝐫 𝐠𝐨𝐚𝐥? 𝐖𝐡𝐚𝐭’𝐬 𝐲𝐨𝐮𝐫 𝐨𝐮𝐭𝐜𝐨𝐦𝐞?**

𝐖𝐚𝐭𝐜𝐡 𝐭𝐡𝐞 𝐟𝐮𝐥𝐥 𝐯𝐢𝐝𝐞𝐨 𝐟𝐨𝐫 𝐚 𝐜𝐨𝐦𝐩𝐥𝐞𝐭𝐞 𝐠𝐮𝐢𝐝𝐞 𝐟𝐫𝐨𝐦 𝐩𝐨𝐢𝐧𝐭 𝐀 𝐭𝐨 𝐩𝐨𝐢𝐧𝐭 𝐙. 𝐏𝐫𝐨𝐠𝐫𝐚𝐦 𝐲𝐨𝐮𝐫 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐫𝐢𝐠𝐡𝐭, 𝐚𝐧𝐝 𝐫𝐞𝐬𝐮𝐥𝐭𝐬 𝐰𝐢𝐥𝐥 𝐟𝐨𝐥𝐥𝐨𝐰! 🚀

💬 𝐂𝐨𝐦𝐦𝐞𝐧𝐭 𝐏𝐑𝐎𝐆𝐑𝐀𝐌 𝐛𝐞𝐥𝐨𝐰 𝐟𝐨𝐫 𝐚 **𝐅𝐑𝐄𝐄 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐭𝐞𝐦𝐩𝐥𝐚𝐭𝐞**! 💪🏻🔥

𝐋𝐢𝐤𝐞, 𝐬𝐡𝐚𝐫𝐞, 𝐚𝐧𝐝 𝐟𝐨𝐥𝐥𝐨𝐰 𝐟𝐨𝐫 𝐦𝐨𝐫𝐞 𝐭𝐢𝐩𝐬 𝐚𝐧𝐝 𝐯𝐚𝐥𝐮𝐞!📈

#fitness #training #workout #fitnessgoals #running #jumping #athlete #speedtraining #strengthtraining #sportsperformance #fitnessmotivation #health #exercise #gym #fitlife #personaltrainer #speed #strength #motivation #fitfam #cardio #gymmotivation #trainingtips #fitnessjourney #instafit #workoutmotivation #trainhard #sprinting #athletictraining taken in Gilbert, Arizona by @fromwithinathletes

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2 years ago

𝐅𝐑𝐎𝐌 𝐖𝐈𝐓𝐇𝐈𝐍 𝐘𝐎𝐔 𝐖𝐈𝐍 𝐓𝐑𝐀𝐍𝐒𝐅𝐎𝐑𝐌𝐀𝐓𝐈𝐎𝐍𝐒 swipe ▶️

If you read this just know that you’re not alone and you can do it – you’re a lot closer than you think. Any client that I have ever trained, motivated, guided, or helped, I was really just talking to myself.

They did all the work; it was never me to be honest. I was just the battery 🔋 to charge them up when they lost faith in themselves. That’s the funny thing about fitness – we try to overcomplicate things, try these new shitty diets 🥘 🤦‍♂️ and do stupid shit like fast, keto, etc. But we just need a consistent coach, plan, or voice so that we can be consistent with the daily inputs and outputs.

That’s why this has always been the most rewarding thing I have done: working with kids, high-level athletes, and adults. It’s the relationships, friendships, and bonds that are created through the ups and downs of life.

This is what happens when you refuse to give up on yourself. This transformation is not just about the pounds lost or muscles gained – it’s about rediscovering **𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡**, **𝐜𝐨𝐧𝐟𝐢𝐝𝐞𝐧𝐜𝐞**, and **𝐬𝐩𝐢𝐫𝐢𝐭**.

Swipe ➡️ to see results. Let this post remind you that no matter where you start, you have the power to change your life. **𝐅𝐫𝐨𝐦 𝐰𝐢𝐭𝐡𝐢𝐧, 𝐲𝐨𝐮 𝐰𝐢𝐧.**

To everyone feeling stuck: You are not alone. It’s ok to get down. Get back up, keep going – very normal. There are ups and downs for sure on your journey from within 💯 💪🏻 👊

#TransformationTuesday #FitnessJourney #BelieveInYourself #WeightLossJourney #HealthTransformation #FitnessMotivation #WeightLossMotivation #BodyTransformation #HealthyLifestyle #FitnessInspiration #WeightLossSupport #GetFit #StayHealthy #FitLife #FitnessGoals #MotivationMonday #WellnessJourney #WorkoutMotivation #HealthyHabits #FitnessCommunity #MindsetMatters #SelfLove #NoExcuses by @fromwithinathletes

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2 years ago

**𝓜𝔂 𝓑𝓪𝓬𝓴 𝓗𝓾𝓻𝓽𝓼 pin 📌 this and save for later 🤯 👇

If you play sports you’re going to hurt, there will be pain.

Everything has a cost and being an athlete one of those costs is pain.

There’s no such thing as being pain free as an athlete but there are things we can do to help.

muscle activation is key. A lot of athletes will do passive stretches, but that is never going to solve the issue to have mobility you want strength and certain ranges of motion so just because you stretch something doesn’t mean that it’s going to fix your back pain. 🤯

With @natecalmese we did this protocol try it 👇

Hamstring activation stretch 🏋️‍♂️
Hip flexor activation stretch
Hip flexor oblique sling system activation stretch
Glute bridge single leg hold 20 seconds
Glute bridge with activation adduction 15 seconds fight
Glute bridge with activation abduction 15 seconds fight

So instead of stretching turn on these muscles 💪🏻 👇
Glute
Hamstring
Abductors
Adductors
(Feel the difference afterwards)

#FitnessGoals #SportsInjury #BackPainRelief #AthleteLife #WorkoutMotivation #FitLife #TrainingTips #FitnessJourney #ViralFitness #InjuryRecovery #GetFit #PainManagement #ViralWorkout #FitnessCommunity #HealthAndWellness #GymLife #FitnessAddict #StayActive #FitnessInspiration by @fromwithinathletes

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2 years ago

The hack squat is one of the best lifts if you want to jump higher 🦘 save this for later 📌 👇

Why?

Because it lets you put a lot of force into the ground without worrying about balancing a bar on your back.

More force into the ground = more force into your jump.

It builds strong quads, glutes, and calves while teaching your body to push hard through your feet.

Get stronger.
Push harder.
Jump higher.

Don’t just squat.

Hack squat. 🚀🏀 (most gyms have this equipment) start light move fast

#VerticalJump #BasketballTraining #Athlete #JumpHigher #gilbert taken in Gilbert, Arizona by @fromwithinathletes

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2 months ago

Single leg training is a must 📌 for later 👇

Most athletes train on 2 legs… but almost every sport is played on 1 👀

You cut, sprint, jump, land, change direction… all on one leg 🦵

That’s why single leg work is a game changer 💯

Single leg squats build control

Single leg RDLs build balance, strength and make your feet work the way they’re supposed to 👣

Everything starts at the ground 🌎

If your feet are weak… your knees, hips and low back usually gotta make up for it 😅

Strong feet = better balance

Better balance = more power ⚡️

More power = faster first step, bigger jumps, harder cuts and less injuries 🙌

Stop only training muscles…

Train how your body actually moves 🔥

One leg at a time 💪

#gilbertarizona #strengthtraining #personaltraining #gilbert taken in Gilbert, Arizona by @fromwithinathletes

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3 months ago

Bench press increase in under one minute save 📌 for later 👇

Most of the times people struggle on the (drive up concentric) portion of bench press.

When you use accommodative resistance (aka bands) it helps your nervous system 🧠 organize how to shoot out of the bottom like a cannon 🚀 🤯

Steal the workout bench press speed bands 5 sets x 3 reps

Clap push-ups x3-5 (speed)

5 sets total super set then rest 3-5 mins

#gilbertarizona #strengthtraining #personaltrainer #gilbert by @fromwithinathletes

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3 months ago

How to do Turkish get ups the right way and WHY save 📌 for later below 👇

Turkish get-ups aren’t a shoulder exercise. They’re a movement quality exercise that's the 🔑

Every rep challenges your ability to create stiffness where you need it and mobility where you need it.

You’re teaching the body to transfer force from the ground through the hips, trunk, and shoulder while staying stable WHICH IS IMPORTANT FOR ATHLETES AND THE KINETIC CHAIN

The biggest benefits are shoulder stability, anti-rotation core strength, hip mobility, thoracic rotation, single-leg stability, coordination, and body awareness. That’s why they transfer so well to basketball, golf, throwing, sprinting, and lifting.

Basically do them and include them in your training 💪

#gilbertarizona #gilbertaz #personaltraining taken in Gilbert, Arizona by @fromwithinathletes

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3 months ago

Single leg 🦵 BULGUARIAN split squats save 📌 for later 👇

Smith machine split squats are one of the best exercises for building single leg strength.

I like them because you can load them heavy without worrying about balance. That lets you focus on pushing through the front leg and getting stronger.

Why do them

Build stronger quads and glutes

Improve balance and stability

Help you jump higher sprint faster and change direction better

Fix strength differences between each leg

Great for athletes and anyone who wants stronger legs

#gilbert #gilbertarizona #personaltrainer #personaltraining by @fromwithinathletes

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3 months ago

Save this 📌 for your next leg workout below 👇

Nordic curls are good for developing the glutes 🍑 back hamstrings core ect

Most people avoid doing them because they look scary or they fear they won't be able to get back up. ⬆️

These Help prevent hamstring pulls and strains
Improve sprint speed and acceleration
Make you more explosive when jumping and cutting
Help protect your knees (big 🔑)
Improve stopping and changing direction

Strong hamstrings faster more explosive and more durable

Try these your next leg day 🦵

#gilbertarizona #personaltrainers #gilbert taken in Gilbert, Arizona by @fromwithinathletes

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3 months ago

Never have knee pain again add this simple exercise 👇

(Copenhagen planks ) 💪 are a great way to work your (sling system

To have the adductors , obliques , QL , ect

Fancy way of saying train your muscles 💪 In unison so that way they work together to protect the knee 🦵 🧠

In the video he's doing this with a rotation component

Save for later 💪 👇

Copenhagen planks.x15 each side -
Golf ⛳️ swing 🏌️‍♂️ x12 each side with (med ball squeeze)
@40-70 lb low cable
Repeat 🔁 3 rounds before you train

Like share and follow for more value

@selfmadegilbert @balldawgac @fromwithinathletes

#gilbertarizona #gilbert #personaltraining #kneepain by @fromwithinathletes

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3 months ago

I wish I would have trained like this sooner 👇

Your warmups are made for your brain 🧠 and nervous system to turn on 🖥️

Steal this workout and save for later 📌

Single leg deadlift on bosuball x10 each leg to hip extension 🦵 🏃‍♂️ 🏃

Single leg squat on box 📦 (high) x 5 each leg 🦵

KOT lunge slow controlled x10 each leg 🦵

Repeat for 3 rounds 🔁

#gilbert #gilbertarizona #personaltraining #personaltrainer taken in Gilbert, Arizona by @fromwithinathletes

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3 months ago

POV how every personal trainer actually works out 🏋️‍♂️👇

THE REAL VERSION

working out for me has changed a lot

I’m at the gym all day… so I don’t have the luxury of 2 hour workouts

I’m squeezing lifts in between clients
before sessions
after sessions
whenever I can

so yeah… a lot of my workouts look like this

more mobility
more abs
more just trying to feel good

not going crazy heavy every day
not trying to impress anyone

just getting something in

and for my clients that ask
“why don’t we warm up like that?”

because I’m here ALL day
you’re not

I already get all that extra time in

real talk —
most trainers you see online posting crazy workouts…

that’s not how it looks most days

a lot of us are on our phones
taking breaks
trying to decompress

just getting a workout in so we stay sane
while we train everyone else

some days aren’t intense
they’re just about staying consistent

that’s the part nobody shows

this is one of those days

if you’ve ever had a workout like this
drop a “same” 👇

#gilbertaz #gilbert #personaltraining taken in Gilbert, Arizona by @fromwithinathletes

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7 months ago