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Mona Meng

@lagreebymona

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HEAD COACH @westcorestudio
TRADITIONAL ROOTS
NON-TRADITIONAL APPROACH
LAGREE FITNESS PROFESSIONAL
📍NORCAL

POSTS STORIES REELS TAGGED

TAP OPEN - INVERTED WHEELBARROW SEQUENCE
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This ☝️ is tricky. COORDINATION is 🔑. It’s absolutely COMPOUND.
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The 🎯 muscles include the SHOULDERS, LATS, ARMS, CORE, LOW ABS.
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Pro tips:
- STEP UP to a BEAR PIKE to set up INVERTED WHEELBARROW.
- DRAPE the head and HINGE from shoulders.
- STACK shoulders over hands for 💀 crusher.
- NEUTRAL SPINE for all pikes. Lead with tailbone to feel the low abs turn on. It’s not a down dog. Focus on going up vs. back.
- CALCULATE the space needed to take MEGA PLANK TO PIKE back up to platform if you choose to walk it up and down.
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Ways to 🌶️ this up:
- go SLOWER
- dig DEEPER
- ISO holds
- DIPS
- UPLOAD
- 💀 crusher PUSH UPS
- PULSES
- MILITARY PUSH UPS
- PLANK WALKS
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INVERTED WHEELBARROW is an ADVANCED move. Save it for your ADVANCED CLASS or PRIVATES.
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FOLLOW @lagreebymona for more LAGREE tips! 🤗
STAY TUNED. 👀 CURTSY BUNGEE coming right up!
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@souls.la
@lagreefitness
@westcorestudio
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#lagree #lagreefitness #lagreemethod #lagreeislife #lagreewithme #lagreelove #lagreeinstructor #lagreestrong #strength #strengthtraining #investinyourself #shakeittillyoumakeit #fitnessmotivation #fitness #fitnessinstructor #megaformer #corestrength #fullbodyworkout #compound #legs #arms #glutes #skullcrushers #core #shoulders #strongmama #postpartumfitness #postpartumjourney #groupfitness taken in San Francisco, California by @lagreebymona

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61

a year ago

TAP OPEN - GR 🇧🇬 SPLIT SQUAT SEQUENCE
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Take your split squats to the next level by elevating the back leg. 👋 BULGARIAN SS. How low can you go? 👀
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The 🎯 muscles include the QUADS, 🍑, INNER THIGHS, HAMSTRINGS, CORE, LATS, 💪, CHEST, and SHOULDERS.
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Pro tips:
- Keep body slightly HINGED for more 🍑. UPRIGHT torso for more QUADS.
- Let your front knee spill over the heel towards your toes as you reach MAX ROM.
- Pay attention to back🦶placement. Traditionally the toes should be UNTUCKED but here on the mega it makes sense to TUCK the toes against the platform pad to avoid the bar.
- Use cables to assist with BALANCE and make the move COMPOUND.
- Look for COORDINATION.
- STABILITY challenges the CORE.
- COMPOUND moves are your 💸 moves.
- BUILD a more INTELLIGENT body by teaching the body how to MULTITASK INTENSITY.
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Ways to 🌶️ this up:
- go SLOWER
- dig DEEPER
- ISO holds
- DIPS
- UPLOAD
- UPPER BODY VARIATIONS (upper cut, front raise, swim the arms, bicep curls, punches, etc.)
- add split stance RDL
- top it off with EXPLOSIVE JUMPS
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Inspired by @thekatelync and @gatsbysmama 👯‍♀️ These ladies LIFT heavy @thestrengthakademy 💪
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FOLLOW @lagreebymona for more LAGREE tips! 🤗
STAY TUNED. 👀 Progressive KNEELING INNER THIGHS coming right up!
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@souls.la
@lagreefitness
@westcorestudio
•
#lagree #lagreefitness #lagreemethod #lagreeislife #lagreewithme #lagreelove #lagreeinstructor #lagreestrong #strength #strengthtraining #investinyourself #shakeittillyoumakeit #fitnessmotivation #fitness #fitnessinstructor #megaformer #lunges #fullbodyworkout #compound #legs #arms #glutes #bulgariansplitsquats #quad #hamstrings #strongmama #postpartumfitness #postpartumjourney #groupfitness taken in San Francisco, California by @lagreebymona

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23

a year ago

TAP OPEN - STANDING 💪 CURL SEQUENCE
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This ☝️ is tricky. FOCUS on BALANCE and STABILITY. Go SLOW to find CONTROL. COORDINATION is 🔑.
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The PROGRESSION is CALISTHENICS + CARDIO.
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The 🎯 muscles include the 💪, CORE, OBLIQUES, 🍑, and LEGS.
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Pro tips:
- COMBO 💪 curl + PRISONER SQUAT to introduce CALISTHENICS to this COMPOUND move.
- CABLES will pull you forward. COUNTER this by keeping chest proud and weight in heels.
- EMPHASIS on the deep SQUAT.
- Once you build the FOUNDATION of a solid base SQUAT, add the HOP.
- Keep the HOP and PROGRESS with wide LATERAL STEP UPS.
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🌶️ it up with:
- iso squat + 💪 curls
- iso 💪 curl + pulses
- iso squat + punches ⬆️
- hops between prisoner squat
- lateral step ups with hops
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Don’t be afraid to try new things. Just make sure it makes sense.
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⚠️ Trainers please gage your class level. This is an ADVANCED move.
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Check out @kissmygrips_ for some statement 🧦. Use code KISSMONA for 15% off your order. A little retail therapy never hurt. 😎 🛒
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Follow @lagreebymona for more Lagree tips. 🤗
We can do HARD THINGS. 👊
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Stay tuned! DANCING 🐍 is coming up next. 👀
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#lagree #lagreefitness #lagreemethod #lagreewithme #lagreeinstructor #strength #strengthtraining #functionalstrength #shakeittillyoumakeit #fitnessmotivation #fitness #fitnessinstructor #megaformer #workforit #squats #fullbodyworkout #compound #biceps #core #strongereveryday #mindbodybalance #compound #cardio #calesthenics #legs #worksmart #strongmama #postpartumfitness #postpartumjourney #groupfitness taken in San Francisco, California by @lagreebymona

398

30

a year ago

TAP OPEN - UNILATERAL MEGA TRICEP PRESS PROGRESSION
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You can add so many layers to this ☝️. Yes it’s upper focused but it requires full body stability.
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Think COMPOUND. Target more muscles at the same time. Teach your body how to multitask intensity.
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The 🎯 muscles include the TRICEPS, CORE, ABS, OBLIQUES, LATS, CHEST, and SHOULDERS.
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Pro tips:
- SETUP knees to frame first panel. Supporting ✋ below supporting shoulder. Heel of ✋ to high bar. Elbow points out 45 degrees.
- LEAN the body forward to make space for hips to stack over knees. 👣 can hang off the machine. Careful of shoulder,elbow, wrist dumping.
- PUSH high bar away to hit the tricep. The body will adjust with micro movements to find balance.
- STABILIZE the core block. Less is more. Aim to only move what’s necessary.
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Ways to 🌶️ this up:
- go SLOWER
- add PULSES
- ISO holds
- TEMPO change/ tempo
- add SCRAMBLED 🍳
- add CRUNCH
- add LATERAL TAPS
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This one is tricky. You’ll need coordination, stability, and patience otherwise it’s chaos.
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FOLLOW @lagreebymona for more Lagree tips. Stay tuned! 👀 New content coming soon! 🤗
•
Check out @kissmygrips_ for some statement 🧦. Use code KISSMONA for 15% off your order. A little retail therapy never hurt. 😎 🛒
•
#lagree #lagreefitness #lagreemethod #lagreeinstructor #lagreestrong #strength #strengthtraining #strongertogether #shakeittillyoumakeit #fitnessmotivation #fitness #fitnessinstructor #megaformer #functional #fullbody #slowtwitchmusclefibers #compound #muscleendurance #highintensity #pushpullgrind #triceps #fitnesstips #postpregnancybody #strongmama #postpartumfitness #groupfitness #prenatalfitness #core #waist #oblique taken in San Francisco, California by @lagreebymona

436

22

a year ago

TAP OPEN - RUNNING STINGRAY
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Level up this CLASSIC move with a RUN. 🏃🏻‍♀️
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The 🎯 muscles include the SHOULDERS, CHEST, LATS, CORE, OBLIQUES.
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Pro tips:
- START with baby sting ray. Knees are bent under hips like 🐻. 🙌 frame 5. ⚓️ shoulders as you reach straight arms out very much like a heavy wheelbarrow.
- RUNNING is tricky. PULL one knee in as you PUSH the other leg back and reach your arms forward then RESIST machine snapping in as legs and arms reset. Find OPPOSITION of PUSH and PULL. It’s like a weighted 🏔️ climber with a heavy wheelbarrow.
- STABILIZE the trunk of your body. The more secure your CORE is the more you can find CONTROL and FREEDOM to move the limbs. Imagine the 4 corners of your body locked in place.
- MICRO-BEND elbows to keep UPPER BODY engaged. Keep the head and neck in line with body. Body can tilt especially if you are looking to deepen your extension. Make sure the ribs hug in to support the abs so there is no dump in low back.
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Ways to 🌶️ this up:
- go SLOWER
- PULSE it
- layer in PUSH UPS
- UPLOAD
- ALTERNATE RUN
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You can make this run a theme in class.
For example 🏃🏻‍♀️🐻 and 🏃🏻‍♀️Mega 🐱🐠.
Consider how you SEQUENCE.
It matters! 😉
•
FOLLOW @lagreebymona for more LAGREE tips. 🤗
STAY TUNED. 👀 More fun content coming soon!
•
Check out @kissmygrips_ for some statement 🧦. Use code KISSMONA for 15% off your order. A little retail therapy never hurt. 😎 🛒
•
#lagree #lagreefitness #lagreemethod #lagreeinstructor #lagreestrong #strength #strengthtraining #strongertogether #shakeittillyoumakeit #megapro #fitness #fitnessinstructor #megaformer #slowtwitchmusclefibers #muscleendurance #highintensity #fullbody #core #pushpullgrind #butdidyoudie #fitnesstips #strongmama #prepostnatalfitness #groupfitness #functionalfitness #lowimpact #compound #upperbodyworkout #abs taken in San Francisco, California by @lagreebymona

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17

a year ago

TAP OPEN - STANDING OUTER THIGHS VARIATION
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You’ll probably learn how to twerk in this variation. 🤭HAMSTRINGS create the shelf for your 🏆.
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The 🎯 muscle groups include the HAMSTRINGS, OUTER THIGHS, 🍑, LEGS, BACK, and CORE.
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Pro tips:
- START with classic standing outer thighs and good mornings.
- PROGRESS by combining wide leg squat with GM. PIKE hips up as you BILATERAL kick away from the body.
- SHIFT the weight back into heels like you’re on a water ski so you feel your legs rumble and derrière 💡 up.
- ✈️ arms can be helpful.
- PUSH equally through both 👣 to ensure both sides of your body feels balanced.
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Ways to make this 🌶️:
- go SLOWER
- PULSE it
- TEMPO change
- COMBO it
- SPEED squats
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Keep your SQUATS LOW and STANDARDS HIGH. 🙌
•
Follow @lagreebymona for more Lagree tips. 🤗
STAY TUNED! 👀 out for more fun content.
•
Check out @kissmygrips_ for some statement 🧦. Use code KISSMONA for 15% off your order. A little retail therapy never hurt. 😎 🛒
•
#lagree #lagreefitness #lagreemethod #lagreeinstructor #lagreefitnessstudio #lagreestrong #strength #strengthtraining #shakeit #slowtwitch #muscleendurance #timeundertension #fullbodyworkout #highintensity #lowimpact #functionalfitness #core #adductors #lowerbody #booty #hamstring #bilateral #fitness #fitnesstrainer #compound #ass #prepostnatal #goodmorning #hinge #groupfitness taken in San Francisco, California by @lagreebymona

225

24

a year ago

TAP OPEN - TRICEP HIP THRUST VARIATION
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This ☝️ is a COMBO of the classic tricep dip and hip thrust. Put it together and make it COMPOUND.
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The 🎯 muscles include the 🍑, HAMSTRINGS, CORE, BACK, TRICEPS, and SHOULDERS.
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Pro tips:
- PANELS are lifted to support feet and wrists.
- HIP DISTANCE for feet and hands.
- STACK shoulders over hands.
- COORDINATION is 🔑. Time the COMBO move so everything arrives all at once.
- UNILATERAL makes this move 💯 more challenging. This can be a progression.
- HEAD follows path of movement. Lift the head up when hips go up. Level the head when hips go down.
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Ways to 🌶️ this up:
- go SLOWER
- UPLOAD
- PULSE it
- HAMSTRING CURLS
- TEMPO CHANGE/ TEMPO
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Maybe make triceps and 🍑 a theme. There are plenty of ways to introduce hip thrusts and tricep moves before you progress to this combo. Be creative!
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FOLLOW @lagreebymona for more LAGREE TIPS! 🤗
STAY TUNED. 👀 More fun content coming soon!
•
#lagree #lagreefitness #lagreemethod #lagreeinstructor #lagreestrong #strength #strengthtraining #fitnessmotivation #fitness #fitnessinstructor #megaformer #slowtwitchmusclefibers #muscleendurance #core #abs #arms #hipthrust #tricep #compound #fullbody #lowimpact #pushpullgrind #stability #fitnesstips #lowerbody #prepostnatal #groupfitness #functionalfitness #coordination taken in San Francisco, California by @lagreebymona

169

21

a year ago

TAP OPEN - BABY SPIDER 🕷️ KICK PROGRESSION
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🕷️ KICK is a CLASSIC but often overshadowed by 🫏 KICK, 🕷️ LUNGE, and SIDE KICK.
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Let this version of 🕷️ kick take the spotlight by making it baby, adding some serious tension, and layering in 🪡.
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I don’t teach CLASSIC 🕷️ kick often because not everyone has the FLEXIBILITY to compress their body with the height of the HIGH BAR but it’s a great FULL BODY COMPOUND move if your body can access proper FORM and RANGE OF MOTION.
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Now the BABY version makes this move more accessible to a variety of bodies. 💡
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The 🎯 muscles include the 🍑, OUTER THIGHS, LEGS, CORE, OBLIQUES, BACK, LATS, SHOULDERS, and 💪.
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Pro tips:
- SETUP 🙌 frame first panel of carriage, heel to knee alignment with center white line being the split, tuck foot and knee under inside of strap
- STAGGERED leg stance. Let hips lean slightly back to maintain neutral flat back.
- PUSH from platform side. Aim for 99.9% straight. Carriage side, core, and upper body stabilize.
- TWIST as you kick. Coordinate it all to arrive seamlessly. UNWIND as you glide in and open chest.
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Ways to 🌶️ it up:
- go SLOWER
- PULSE it
- MAX EXTENSION ISO
- TEMPO CHANGE/ TEMPO
- 🪡
- ✈️
- knee taps
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I adore this version of 🕷️ kick. Fall in 🥰 with it with me.
•
FOLLOW @lagreebymona for more LAGREE tips! 🤗
STAY TUNED. 👀 TRICEP HIP THRUST is coming up next!
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#lagree #lagreefitness #lagreefitnessinstructor #lagreemethod #lagreestudio #strength #strengthtraining #fitness #groupfitness #functionalstrength #push #compound #glutes #booty #peach #legs #core #upperbody #compound #fullbody #obliques #lowimpact #highintensity #mobility #prepostnatal #megaformer #slowtwitch #shakeitbaby #strongertogether #butdidyoudie taken in San Francisco, California by @lagreebymona

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6

a year ago

TAP OPEN - CURTSY SPRINTER’S LUNGE PROGRESSION
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Let’s make this COMPOUND with a TORSO TWIST. Build a rounder derrière and snatch that waist. 😉
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The 🎯 muscles include the HAMSTRINGS, 🍑, INNER THIGHS, QUADS, and OBLIQUES.
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Pro tips:
- SET UP properly. Front foot steps across center white line in well. Place front shin up against platform bar to stack knee over bottom heel. Back knee is on center white line of carriage. Cross the back lower leg to point to the corner.
- RELAX back leg. PRIMARY worker is front.
- Hands can be up on high bars or down below on platform panel. If you choose platform, lift it to give your upper body a boost so angle is not too hinged.
- START at bottom. PUSH from bottom foot to PRESS up by lengthening standing leg to 70% up. RESIST the spring tension as you lower front leg 100% back down.
- SQUEEZE inner thighs to level hips. SQUARE hips to machine the best you can. It’s natural to see slight opening to front corner in curtsy.
- HINGE body to keep back in NEUTRAL. The legs are in different PLANES so body must adjust to prevent back dumping.
- PROGRESS by adding TORSO TWIST towards front leg as you descend. You will feel your hamstring and your oblique as you PRESS up and UNWIND. This makes the move COMPOUND.
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Ways to 🌶️ this up:
- go SLOWER
- PULSES
- TEMPO CHANGE/TEMPO
- LADDER
- ISO
- LEG SAW
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This☝️ is straight up NASTY. It HURTS SO GOOD. 💯
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FOLLOW @lagreebymona for more Lagree tips. Stay tuned! 👀 BABY 🕷️ KICK PROGRESSION coming up next! 🤗
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#lagree #lagreefitness #lagreemethod #functionalfitness #lagreeinstructor #strength #strengthtraining #investinyourself #slowtwitch #mindbodyconnection #fitnessmotivation #fitness #fitnessinstructor #megaformer #lunges #fullbodyworkout #compound #legs #obliques #glutes #curtsy #innerthighs #hinge #hamstrings #strongmama #prepostnatal #postpartumjourney #groupfitness #intelligentmobility taken in San Francisco, California by @lagreebymona

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21

a year ago

TAP OPEN - REVERSE ARM CIRCLE PROGRESSION
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You can find the tech details in the comments. 🤓
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Every day when I step onto the MEGA, whether I’m coaching or training for myself, I begin with INTENTION.

Because MOVEMENT is never just physical. It’s a LANGUAGE. A way to HEAL the mind, strengthen the body, and free the soul.

When we move with intention, the work becomes a SACRED SPACE. A place where fears surface, insecurities crack open, and hidden strength rises. It’s raw. It’s uncomfortable. And it’s the kind of work that CHANGES YOU from the inside out.

Somewhere in that JOURNEY, you realize something POWERFUL: perfection was never the point. Perfect is predictable. Perfect is boring. TRUE GROWTH lives in the messy places … when you strip away the image, dig deeper, and give your journey more life and breath.
That’s where TRANSFORMATION blooms. That’s where your STATE OF MIND shifts. And when it does, your ENERGY becomes MAGNETIC … pulling in positivity, resilience, and possibility.

The physical results will come but the REAL TRANSFORMATION happens in the places no one sees … when the tears mix with sweat, when fear gives way to courage, when you strip away the image of who you thought you had to be. What remains is truth, strength, and the freedom of finally COMING HOME TO YOURSELF.

✨ Your STATE OF MIND is everything.
Be brave enough to be your most AUTHENTIC self. ✨
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FOLLOW @lagreebymona for more Lagree tips. Stay tuned! 👀 CURTSY SPRINTERS LUNGE PROGRESSION is coming up! 🤗
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#intention #movementismedicine #braveheart #openmind #authentic #discipline #honest #strength #powerful #flexible #enjoythejourney #personalgrowthjourney #authenticity #mama #newfound #trustyourintuition #humbleyourself #lovedeep #energyiseverything #embera #movementismedicine #deepbreaths #inara #openyoureyes #happinessisachoice #baearea #california #slowliving #wellness #fitnessjourney #lagreefitness taken in San Francisco, California by @lagreebymona

116

14

a year ago

TAP OPEN - DANCING 🐍 PROGRESSION
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Watch 🐍 become super COMPOUND as 💃🐻 is layered in.
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Two popular CLASSICS become ☝️.
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The 🎯 muscles include the TRICEPS, CORE, LOW ABS, OBLIQUES, LATS, CHEST, and SHOULDERS.
•
Pro tips:
- INTRODUCE 🐍 and 💃🐻 separately before the COMBO. The COMBO should NOT be the first time your class learns these two moves.
- TIMING is everything. COORDINATE the arrival of glide down to forearms and twist from waist down and rewinding back to center.
- ISO 🐻 to limit ROM. Continue to glide + twist for more intensity.
- PROGRESS with GR 💃🐍. PANEL is lifted and 🙌 latch the top of panel for more challenge.
- LOWER panel and continue with 🐍 CRUNCH + PUSH UP as an alternative progression.
- FULL EXPRESSION is GR 🐍💃🐻 + CRUNCH + PUSH UP.
- Try limiting ROM in 🐍 to gain control of decent.
•
Ways to 🌶️ this up:
- go SLOWER
- add PUSH UPS
- ISO bear +
- add CRUNCH
- add 💃 KNEE DIPS
- add CROSS BODY CLIMBERS
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If you can’t tell already… OBLIQUES are my favorite muscles to 🔥 on the MEGA. COMBO it with 🐍… so good. 😮‍💨
•
FOLLOW @lagreebymona for more Lagree tips. Stay tuned! 👀 REVERSE ARM CIRCLE PROGRESSION coming up next! 🤗
•
Check out @kissmygrips_ for some statement 🧦. Use code KISSMONA for 15% off your order. A little retail therapy never hurt. 😎 🛒
•
#lagree #lagreefitness #lagreemethod #lagreeinstructor #lagreestrong #strength #strengthtraining #strongertogether #shakeittillyoumakeit #fitnessmotivation #fitness #fitnessinstructor #megaformer #functional #fullbody #slowtwitchmusclefibers #compound #muscleendurance #highintensity #pushpullgrind #triceps #fitnesstips #postpregnancybody #strongmama #postpartumfitness #groupfitness #prenatalfitness #core #waist #oblique taken in San Francisco, California by @lagreebymona

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21

a year ago

fiore di spiaggia 💋
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a new adventure begins…
let’s make space to bloom 🌺✨
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#fiore #spiaggia #softgirlera #sandandsea #wildatheart #wabisabi #lifeisbeautiful #enjoythejourney #personalgrowthjourney #authenticity #mama #newfound #trustyourintuition #humbleyourself #lovedeep #energyiseverything #embera #movementismedicine #sunkissed #deepbreaths #inara #openyoureyes #happinessisachoice #sanfrancisco #baearea #california #slowliving #wellness #fitnessjourney #lagreefitness taken in San Francisco, California by @lagreebymona

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8

a year ago