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Sugar Sarkcess DC

@akugriganiu

3 years ago
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Posted On: October 30th 2023, 07:05 pm

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Full mixed upper Friday 😤 POWERED BY @torq.gear 🔥 One of my favorite training days of the week! My current split: Push → Pull → Legs → Rest → Upper → Lower → Rest I love having a mixed upper day because it gives me another opportunity to prioritize lagging muscle groups, refine movement patterns, and accumulate additional quality stimulus on areas I want to bring up from my earlier push and pull sessions. Exercise 1: Bench-Supported Reverse-Facing Lat Pulldown One of my favorite ways to really isolate the lats while minimizing unnecessary movement through the torso. Setup & Execution: ▪️ Position an adjustable bench facing away from the lat pulldown at roughly a 70° incline. ▪️ Use the bench as an additional bracing point to keep your torso stable throughout the movement. ▪️ Focus on driving your elbows down and in front of your body, keeping the movement primarily in the sagittal plane. ▪️ Keep your elbows relatively tight throughout the eccentric, allowing the lats to fully lengthen before driving back down through the contraction. ▪️ Think about dragging your upper arms toward your hips rather than simply pulling the weight down. The biggest advantage here is STABILITY. By eliminating unnecessary torso movement, I can focus almost entirely on shoulder extension and creating as much tension through the lats as possible, particularly the lower lat #workout #gym #bodybuilding #fitness #backworkout BENCH-SUPPORTED UNILATERAL CABLE CURL 2 x 7-10 (4-1-1-0) This is an awesome variation for maximizing biceps tension while maintaining stability and getting a HUGE range of motion. Setup & Execution: ▪️ Set your cable pulley roughly 12 inches off the floor and position an adjustable bench at approximately 30°. ▪️ You can perform these standing or from a half-kneeling position. Whichever allows you to create the most stability. ▪️ Plant your working elbow firmly against the bench to eliminate unnecessary shoulder movement. ▪️ I’m using the @torq.gear ROM BloQ to extend my available range of motion so the bench never becomes a limiting factor. ▪️ Pull your chest up and shoulder down and back to really open up the biceps in the lengthened position. ▪️ Fro
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What does The Everafter look like for you ? Comment below 👇
From the projects of Chicago to owning my own Clinic and changing lives… who would’ve thought lil old Malinda would make it this far? Now I’m almost done with my nurse practitioner program. I’ve worked so hard, and I hope the little girl I used to be knows I never gave up on her. To every lil girl, woman, and man seeing this, never stop believing in yourself or that child inside you who had big dreams. Lil Malinda, look at us now. I hope I’m making you proud. 🤍 #dreambigger #futurenp #explorepage
Breaking barriers never comes without a cost. 👏🏾 Code-switching to navigate rooms that weren’t built for you can leave a major disconnect with the community that raised you. VP Kamala Harris gets real with Keke about the tension between learning corporate language and staying grounded in who you are. Catch this whole conversation on Baby, this is Keke Palmer! #BabyThisIsKekePalmer #KekePalmer #VPKamalaHarris
Camera block shenanigans for Super Bowl night 🏈🏟️
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