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Irisin

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Speed can (& should) be added on top of very thick and well built layers of strength (yes, hypertrophy too).

Strength is the capacity on top of which the rest of our physical abilities rest.

⬇️

A weak structure can't be fast (or powerful), because the intensity would pulverize it. Impact would deform it.

You can't take anything from the floor and keep it going if you become crumbles upon contact 🤪

And of course strength is built through many repetitions, which also allows to settle the technique.

So first the basics, then (& always) the explosiveness 😃

ALSO, intention matters ❗️I've shared how much I love marches for multiple reasons/uses before, but here you can see really well how prescribing a movement for stability looks very different from wanting it to teach how to punch the floor (which is the case in this vid!) 🦭

#strength #strenghtandconditioning #gymlifestyle #fitnessmotivation

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Easy math 🙂‍↕️

Then you go juggle with the fun balance between variety and repetition 🤪🫡

#gymmotivation #legday #strength #fitnessinspo #gymgirl

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🔒 Save this to come back to it later 🫡

❌️ if your knees travel forward: driving your ass back without fixing your knee (straight tibia), will usually only achieve a full body shifting weight backwards instead of loading the glutes.
✅️ pay attention on where at your 🦶 foot are you applying tension and work to keep a fixed (bent) knee. You need pressure in the forefoot as much as in your heel. If you are hinging and your big toe is going off the floor, that hinge needs a bit more work.

❌️ if pelvis is in anterior tilt: to anteriorly tilt the pelvis means to drive the front of the pelvis down and its back up (like a pouring glass). It lengthens the hamstrings and might make an RDL feel more of a hammie exercise.
✅️ build up awareness on the different pelvis (& spinal) positions. A neutral position of pelvis and spine is probably a safer bet when performing a hip hinge (RDL).

❌️ if arms are too far away: in general, whenever carrying weight with our hands, it is not a great plan to let them just hang there or even reach out with them. Keep in mind, the further away the weight is from your center of mass, the HARDER it is to move it.
✅️ engage your lats and keep tension through the upper back. Being able to generate tension through the body is a very important skill! And even if we are working lower body, the upper is probably still participating in some capacity. That tension will also compact the weight with us.

❌️ if body tips forward: bending Over from the torso is not a proper hinge motion. That might be due to most kf your bodyweight (center of mass) being placed at the forefoot.
✅️ check where your foot pressures are. There ahould be body weight over your heels as well as first & last (5th) metatarsal head, so we access the so called tripod foot. Staple for movement in general 🫡

Hope any of these help 😃😃

#gymtips
#strength #deadlifts #backpain #gymmotivation

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"Maybe the amount of good things in your life depends on your ability to notice them."

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If you want to be good at it, do it often 🙂‍↕️

#strength #gymmotivation #sprint #speedtraining #gymgirl

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Free pain full* range of motion is how we know tissues are healthy & being able to access them is a great indicator of good movement quality.

And then adding weight can work as a great external constraint to achieve certain ranges & to build up the coordination necessary to get into them as we move.

I recorded these clips back on June and then I completely forgot about them 🤣 They came back to my mind bc I programmed the row for one of my clients, and I had fun supersetting it with a kickstance RDL with DB (first rdl, then rowing). My client hasn’t been training for that long, so I saw an opportunity to combine opposite motions: hip flexion with a fixed(ish) t-spine then moving into a hip fixed into t-spine flexion. Thought it was a fun combo 😃 (she mostly liked the stretch on the bending cable row 🤣)

aNYWAYS 😃 hope you guys have a great weekend 🫂🫂🫂

*Full range of motion would be a degree of movement that allows you to go on with your daily life… certain stuff you’ll see on the internet is def not necessary 🫪

#strength #spinalhealth #mobility #lowbackpain #gym

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What are we doing? 🥲

#strength #gymmotivation #functionaltraining #injuryprevention #strenghtandconditioning

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🥺

Hope you don't ever have to experience wanting to move and not being able to 🫂

#strength #gymmotivation #gymgirl #fitnessinspo #strenghtandconditioning

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🤟🏼Violent hip extension team 🤟🏼

I'm def not the fastest but also def I don't stop 🐢

#strength #gymmotivation #gymgirl #functionaltraining #strenghtandconditioning

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😃

#gymmotivation #gymtips #gymgirl #relatable #pullups

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Delicate flower 🫪🪷

#grip #back #pullups #strength #gymgirl

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