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RxandReps

@rxandreps

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Pharmacist | NASM-CPT
helping you understand medications, fitness, and health
***not medical advice

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don’t ALWAYS choose the exercises that feel easy. try something new, move with control, and give yourself permission to be a beginner.

this single-arm supported row had me falling all over the bench 😂

you’re training your back and shoulders while your core and legs work to stabilize so this is challenging your strength, balance, coordination, and control.

try the hard movement.

growth happens when you’re willing to be challenged. by @rxandreps

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13 days ago

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14 days ago

today’s quad focused leg day highlights… and not too much on my sissy squats, we’re getting better

front squats put more of the work on your quads, especially when you squat deep.

sissy squats keep your quads working hard through a large range of motion

Add these to your next leg day bc my quads still burn while typing this caption 😭

#rxandreps #tallgymgirl #legday #gymgirl by @rxandreps

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19 days ago

BACK + CORE: WHY THEY MATTER

💊both muscle groups work together to help control your trunk and upper-body movement.

💊low-back pain affects ~619 million people worldwide and is the leading cause of disability globally.

💊exercise is one of the interventions the World Health Organization recommends for chronic primary low-back pain.

TIP: Don’t rush your reps. Use a controlled tempo and keep your trunk stable while your arms move.

train for strength. train for control. train for function.

#rxandreps

Sources: WHO, Low Back Pain Fact Sheet; WHO Guidelines for Chronic Primary Low Back Pain (2023). by @rxandreps

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2 months ago

rxandreps leg day ⬇️

movement prep matters just as much as the workout.

💊warm-up:
• side lunges
• side lunge + external hip rotation
• world’s greatest stretch

💊workout:
• front squats 4×8-10
• leg press 4×10-15
• walking lunges 3×10-12/leg
• hip abductor machine 4×15-20

active stretch tip: stay controlled and purposeful—focus on mobility, not speed.

form tip: brace your core, keep your knees aligned with your toes, and own every rep through a full range of motion.

train smart. move well. build strength.

pharmd | cpt | fitness & medication education

#rxandreps #legday #strengthtraining #personaltrainer #tall by @rxandreps

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4 months ago

Back + core workout details below ⬇️

1. Assisted Pull-Up
• 3 sets x 8–10 reps
• Controlled movement
• Rest: 0–60 sec

2. Cable Rotations
• 3 sets x 12–15 reps each side
• Keep core tight and rotate through torso
• Rest: 0–60 sec

3. Close Grip Lat Pulldown
• 3 sets x 10–12 reps
• Pull elbows toward ribs
• Rest: 0–60 sec

4. Seated Row
• 3 sets x 10–12 reps
• Keep chest lifted and squeeze shoulder blades
• Rest: 0–60 sec

5. Back Extensions
• 2–3 sets x 12–15 reps
• Avoid overextending lower back
• Rest: 0–60 sec

6. BOSU Ball Leg Raises
• 2–3 sets x 12–15 reps
• Move slowly and keep lower back stable
• Rest: 0–60 sec

#coreworkout #backworkout #strengthandconditioning #tallgymgirl #strengthendurance by @rxandreps

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5 months ago

core day 💙

hanging leg raise — 3–4 sets x 10–15 reps
rest: 45 sec
tip: move slowly and try not to swing your body.

standing cable crunch — 3–4 sets x 12–15 reps
rest: 45 sec
tip: keep your lower body still and squeeze your abs as you crunch down.

russian twist — 3–4 sets x 12–20 total reps
rest: 30–45 sec
tip: turn your shoulders side to side with control.

stability ball reverse crunch — 3–4 sets x 12–15 reps
rest: 45 sec
tip: lift your hips slightly at the top to feel your lower abs work more.

#coreworkout #abworkout #fitnessmotivation #workoutideas #coretraining by @rxandreps

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5 months ago

cable kickbacks with pulse reps are my new prescription for posterior leg days.

pulsing at the top after completing full range reps keeps the glutes under constant tension, boosting activation and prolonging the ‘dose’ of work for your muscles.

small pulses. maximum effect.

#glutegrowth #gluteworkout #fitnesstips #gymeducation #fitnessscience by @rxandreps

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7 months ago

pick up, consistency is calling 📲

…or you just going to let it ring? by @rxandreps

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7 months ago

Ozempic works by mimicking a natural hormone in your body called GLP-1.

This hormone helps with weight loss in 3 main ways:
• Slows stomach emptying → you feel full longer
• Signals the brain to reduce appetite → fewer cravings
• Helps regulate blood sugar → prevents energy crashes that trigger hunger

While food can’t completely replace the medication, certain nutrients activate similar satiety pathways:

🥚 Protein increases fullness hormones and reduces hunger signals
🌾 Fiber slows digestion and keeps you satisfied longer
🥑 Healthy fats stabilize blood sugar and prevent rebound hunger

That’s why meals balanced with protein + fiber + healthy fats naturally help control appetite.

Save this to build smarter, more filling meals

#GLP1Education
#OzempicFacts
#PharmacistApproved
#WeightLossScience
#BalancedMeals by @rxandreps

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7 months ago

happy valentine’s day 💞❤️ by @rxandreps

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8 months ago

Rx: Anterior Chain Strength
Sig: Build quad strength to support knee stability and improve power in lifts and daily movement.

Dispense:
💊Leg extensions 15/12/10/8
💊Front squat 3×10
💊Leg press 4×12
💊 Walking lunges 3×10

Refills: Weekly
Note: Loading dose of quads

Electronically signed ~Dr.Jo

Save it & fill this Rx on your next leg day. 🫶🏾

#pharmacist #rxandreps #tallgymgirl #progessiveoverload #legs #legday by @rxandreps

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8 months ago