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@cest_cherrie

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Chrystal .S. Wiggins
📍Barbados •
fitness | God | Nutrition
💌:[email protected]

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Self Myofascial Release Demonstration

- I like to utilize foam rolling for approx 5 minutes before each session as a part of my warm up routine.
- Usually after 5-10 mins cardiovascular exercise to increase core temperature and enhance the pliability of soft tissue to make it more effective.
- Anecdotally I have found it to improve the quality of my weight training sessions. Making movements feel less restricted and decreasing my perception of muscle tension.

Y’all have no idea how many times I went to do this video over the years but I got cussed last week from @ride_truth4ever 😂 she said I should be putting out more info so I’ll try.

📍 @holoshealthgym

#Prehab #foaming #rehab #smfr #trainer #sportsmassage #therapy

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Girls just wanna have fun 🎳
#Bowling #gamesnight

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A trip to the UAE isn’t complete without witnessing the breathtaking Sheikh Zayed Grand Mosque in Abu Dhabi 🕌🇦🇪
This should definitely be on your bucket list!
#SheikhZayedGrandMosque #AbuDhabi #UAE #InstaTravel
@visitabudhabi

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📍 Sheikh Zayed Grand mosque

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Started 2025 off with a Vision Board Brunch with a few of my girls… @cest_cherrie @blondiee._xo @iamnikkinikki246 @mikz_sw @reanna.reginaa @nadz_bb
Looking forward to see what the rest of the year brings… #tb

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We have a WINNER! Congrats to @cest_cherrie for crushing it during the dead hang portion of our competition for women. We at beyond Limits would like to thank you for taking part and for also be a member of the gym. To collect your prize, be sure to come by the gym anytime after 8am and before 2pm. We hope you have a wonderful time on the @gymlifeentertainment cruise. Congratulations!!!🏅🏅🏅

#beyondlimits #gymlife #party #cruise #swimming

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QUICK 30-45MIN LEG ROUTINE Covered in 15 seconds 😎 ft @nishertzzz

1) Smith Machine Squats / “Hack Squats”
2-3 Warm up sets
2 working sets until failure in the 6-10 rep range

Place your feet a little further forward than you’d be able to with a regular barbell squat. Go as low as your anatomy allows. Full range of motion will look a little different for different people.

2) Smith Machine Reverse Lunges
1 warm up set
2 working sets x 6-8reps per leg

I like this to follow up right after the SM Hack Squats because (1) it’ll save time and (2) improved stability on unilateral loading (3) the reverse lunge more emphasis can be felt in the glutes. The focus here is being able to move more weight with full range of motion.

3) Hyperextensions
1 set Bodyweight
2 working sets x 6-10 reps failure
1 set bodyweight immediately after last set

For posterior chain loading this has become one of my favorite exercises. I learnt the bodyweight drop set from the glutemaster @bretcontreras1 . For this workout only hip extension will target the hamstrings, the knee flexion exercise (leg curls whether seated or lying) would be included in her second leg day.

4) Calf Press
2-3 work sets x 15 reps

There is evidence to suggest that the stretched position especially has an effect on calf growth. Therefore, we do 2 second pauses at the bottom of the calf press in the stretched position.

To cut back on time even more you can pair the last two exercises as they will not hamper the performance of each other since they do not utilize the same muscle groups.

Hope you like 😎

#legdsy #gluteday #gym #girlswholift #workout #legroutine

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Some recommendations for your fitness goals:

1) The recommended weight loss rate is usually 1-2 lbs per week. Faster rates of weightloss are associated with greater losses in muscle mass with the exception of very overweight persons.

2) The recommended weight for weight gain is 1-2lbs per month. Faster rates of weight gain are usually associated with increased rate of body fat accumulation although this is not necessarily a bad thing if the individual is very frail.

#trainer #weightgain #weightloss #muscle #fatloss #bodygoals #gymlife

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EDUCATIONAL POST 📚:BACK TRAINING

Let’s talk about how to construct a back workout. The back is comprised of various muscles and can be influenced to varying degrees by changes in hand/ grip positioning which will influence arm path and body position. For the sake of simplicity we will target the majority of them with the basics.

HORIZONTAL PULL (slide 1)

You’ll want to include some sort of horizontal rowing movement to target the lats, traps, upper back etc. The grip influences where in the back is more emphasized (overhand, underhand or neutral grip).

Pictured here I’m doing a neutral grip single arm cable row which will target my lats, mid traps. However you can use any of your favorite exercises as a substitute. Some examples are barbell row, machine/ cable row, dumbbell rows, inverted rows etc

VERTICAL PULL (slide 2)

Here Im using my favorite machine the Hammer strength under hand pull down. This works that lats beautifully 🤌🏾. However, some other movements can be a cable pull down or a good ol’ pull up. Again grip changes affect where the emphasis will be placed on the back musculature.

HORIZONTAL ABDUCTION (slide 3)

Simply put it just means moving your arms from infront of your body and pulling them out to the side of your body (making a ‘T’). This emphasizes the rear delts and upper back/ mid traps as some scapula protraction and retraction is involved. This can easily be added to shoulder training I just prefer to do it with my back workouts.

SPINAL & HIP EXTENSION (slide 4)

I choose to place these movements on lower body day. Currently in this cycle I’m running hyperextensions and Romanian deadlifts but other deadlift variations or good-mornings can be used as well. They work the posterior chain (erector spinae, glutes and hamstrings) and should be a staple in your routine.

If you want to, just for that extra 🤌🏾. You can include some direct trap work with shrugs, upright rows, hang cleans etc basically any movement that utilizes “Shoulder Elevation”.

Hope this is easy to grasp 🙏🏾.

#education #exercise #backtraining #gymlife #workout #trainer

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PR CITY ‼️💪🏾 @holos_health_inc

100lb Dumbell presses ✅
60lb Dumbell Curls ✅

4 weeks into training seriously again and I can feel the difference. This is where it starts to get fun 🫡.

-Right now calories are around (~2700 currently). Protein at 1.8g per kg of bodyweight (220LBS).
- Supplements are basic just a Whey Protein powder, Multi vitamin & pre- workout.
- Ensure I get enough sleep
- Train consistently, right now I am training more frequently than I normally would 5-6days per week.
- So far I seem to be tolerating 2 days training, 1 day rest equating to a 2 ON/ 1 OFF Split alternating between upper body and lower body sessions.
- this means I end up training my entire body 2-3 times within an 8 day period.
- I listen to my body and just take an extra rest day if I need it or opt for low intensity steady state cardio (treadmill for example) which aids in recovery.

After doing this a number of years I know a few things about what my body requires to regain lost progress.

LEG DAY is up next and I am looking forward to Hack Squats again 😎. My goal there is a 4 plate per side hack .. for now. Thinking about trying it reverse banded 🤔.

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🏆Thank You🎉 #recap2022 @ariiaa.b

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