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🚨 𝗦𝗲𝗻𝗱 𝗺𝗲 𝗗𝗠 𝗳𝗼𝗿 𝗺𝘆 𝟱-𝗺𝗶𝗻 𝗗𝗲𝘀𝗸 𝗦𝘁𝗿𝗲𝘁𝗰𝗵 𝗩𝗶𝗱𝗲𝗼 𝘁𝗼 𝗜𝗺𝗽𝗿𝗼𝘃𝗲 𝘆𝗼𝘂𝗿 𝗣𝗼𝘀𝘁𝘂𝗿𝗲🚨 ⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣
Weekend Stretch Routine by @DeskboundTherapy ⁣⁣
⁣⁣
Don’t underestimate the importance of stretching. I recommend at least 60-90-minutes a week dedicated towards stretching for optimal performance and recovery. ⁣
⁣
Take some time this weekend to sink into some stretches, holding anywhere from 30-60 seconds. ⁣⁣
⁣⁣
TAG a friend who needs some weekend DBT!⁣⁣
⁣⁣
#squats #deadlift #weekendyoga  #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #weekendyoga  #muscle #chestday #legday #alphalete #athlean  #sportperformance

🚨 𝗦𝗲𝗻𝗱 𝗺𝗲 𝗗𝗠 𝗳𝗼𝗿 𝗺𝘆 𝟱-𝗺𝗶𝗻 𝗗𝗲𝘀𝗸 𝗦𝘁𝗿𝗲𝘁𝗰𝗵 𝗩𝗶𝗱𝗲𝗼 𝘁𝗼 𝗜𝗺𝗽𝗿𝗼𝘃𝗲 𝘆𝗼𝘂𝗿 𝗣𝗼𝘀𝘁𝘂𝗿𝗲🚨 ⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣
Weekend Stretch Routine by @DeskboundTherapy ⁣⁣
⁣⁣
Don’t underestimate the importance of stretching. I recommend at least 60-90-minutes a week dedicated towards stretching for optimal performance and recovery. ⁣

Take some time this weekend to sink into some stretches, holding anywhere from 30-60 seconds. ⁣⁣
⁣⁣
TAG a friend who needs some weekend DBT!⁣⁣
⁣⁣
#squats #deadlift #weekendyoga #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #weekendyoga #muscle #chestday #legday #alphalete #athlean #sportperformance

🚨Checkout the complete Deskbound Therapy Guide for over 30 HD videos of DBT Desk stretches and posture hacks in my bio! ⁣🚨⁣⁣
⁣
Weekend Stretch Routine by @trainwithcarsen x @DeskboundTherapy ⁣
⁣
Don’t underestimate the importance of stretching. I recommend at least 60-90-minutes a week dedicated towards stretching for optimal performance and recovery. Take some time this weekend to sink into some stretches, holding anywhere from 30-60 seconds. ⁣
⁣
TAG a friend who needs some weekend DBT!⁣
⁣
#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #athlean #athlete #sportperformance

🚨Checkout the complete Deskbound Therapy Guide for over 30 HD videos of DBT Desk stretches and posture hacks in my bio! ⁣🚨⁣⁣

Weekend Stretch Routine by @trainwithcarsen x @DeskboundTherapy

Don’t underestimate the importance of stretching. I recommend at least 60-90-minutes a week dedicated towards stretching for optimal performance and recovery. Take some time this weekend to sink into some stretches, holding anywhere from 30-60 seconds. ⁣

TAG a friend who needs some weekend DBT!⁣

#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #athlean #athlete #sportperformance

4 Signs You Have Weak Glutes by @calisthenicsbrah and @trainwithcarsen
·
💥Download my FREE Flexibility ebook (Link in bio)💥
·
The glutes should be one of the most powerful muscles in your body, yet ironically they are extremely weak in a lot of people❗️The glutes are the powerhouse of the lower body. ✅Strengthening your glutes will strengthen all your lower body lifts, and help to avoid injury. Plus, most people sure wouldn’t mind a nice looking butt! Here are 4 signs that your glutes need more work!
·
If you are ❌unable to perform 10 single leg bridges, it’s a sign that your glutes are weak. Be sure to test both sides, as one side could be weak than the other. Make sure you’re bridging all the way up so that your quads and chest are in a straight line with one another.
❌If you notice your hamstrings cramping up during this exercise, your glutes are weak and relying on the hamstrings to do the majority of the work.
·
If you ❌struggle to maintain proper balance when working through lunges, or any other standing lower body movement, it’s because your glutes are weak. All balance stems from the glutes. If they’re weak, they cannot maintain proper control. Grab some dumbbells and work through some walking lunges. If you notice you’re falling off balance, or your hips are dropping to one side, your glutes are weak!
·
Take a look at your posture in the mirror. Do you notice your hips tilting forward❓That’s a sure sign that you need to strengthen those glutes. This will help to pull those hips back into proper alignment.
·
Lastly, if you don’t know what it feels like to have sore glutes, it’s probably because you are not working them effectively!! ❌Squats and deadlifts won’t do the trick! Those are 1-dimensional movements. Your glutes are 3-dimensional. ✅Glutes need direct training and a lot of it!! Step up your glute training!
·
TAG a friend who sits too much!
·
#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #athlean

4 Signs You Have Weak Glutes by @calisthenicsbrah and @trainwithcarsen
·
💥Download my FREE Flexibility ebook (Link in bio)💥
·
The glutes should be one of the most powerful muscles in your body, yet ironically they are extremely weak in a lot of people❗️The glutes are the powerhouse of the lower body. ✅Strengthening your glutes will strengthen all your lower body lifts, and help to avoid injury. Plus, most people sure wouldn’t mind a nice looking butt! Here are 4 signs that your glutes need more work!
·
If you are ❌unable to perform 10 single leg bridges, it’s a sign that your glutes are weak. Be sure to test both sides, as one side could be weak than the other. Make sure you’re bridging all the way up so that your quads and chest are in a straight line with one another.
❌If you notice your hamstrings cramping up during this exercise, your glutes are weak and relying on the hamstrings to do the majority of the work.
·
If you ❌struggle to maintain proper balance when working through lunges, or any other standing lower body movement, it’s because your glutes are weak. All balance stems from the glutes. If they’re weak, they cannot maintain proper control. Grab some dumbbells and work through some walking lunges. If you notice you’re falling off balance, or your hips are dropping to one side, your glutes are weak!
·
Take a look at your posture in the mirror. Do you notice your hips tilting forward❓That’s a sure sign that you need to strengthen those glutes. This will help to pull those hips back into proper alignment.
·
Lastly, if you don’t know what it feels like to have sore glutes, it’s probably because you are not working them effectively!! ❌Squats and deadlifts won’t do the trick! Those are 1-dimensional movements. Your glutes are 3-dimensional. ✅Glutes need direct training and a lot of it!! Step up your glute training!
·
TAG a friend who sits too much!
·
#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #athlean

MACROS 101 by @trainwithcarsen
·
·
CARBS🍚- are your body’s primary fuel source. When it comes to fueling your workouts, think of carbs like gas for your car. You can’t drive it far without gas in the car, right? Same goes with your workouts. If you are avoiding carbs because you think they’re “bad” or will “make you fat”, you are limiting your performance potential.
·
PROTEIN🍗- is the building block for muscle recovery. In order to effectively build a substantial amount of muscle, you need to be consuming enough protein. Aim for 1-gram of protein per 1-pound of body weight. 
There is not necessarily a “best time” for protein consumption, but rather, you should be consuming it throughout the day in order to hit your daily protein goal.
·
FATS🥑- fats get a bad rep because of their name, but healthy fats are crucial to a healthy diet and healthy body. Healthy fats help to absorb vitamins, fuel brain health, regulate hormones, and much more. When it comes to fat consumption, ❌avoid trans fat and limit saturated fats. These fats do more harm than good.
·
Interested in working with me for
📍Online Personal Training
📍Sports Strength and Conditioning
📍 Nutrition and Weight Loss 
Send me a DM to get the ball rolling!
·
·
TAG a friend down below 👇🏻
·
#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #athlean #athlete #sportperformance

MACROS 101 by @trainwithcarsen
·
·
CARBS🍚- are your body’s primary fuel source. When it comes to fueling your workouts, think of carbs like gas for your car. You can’t drive it far without gas in the car, right? Same goes with your workouts. If you are avoiding carbs because you think they’re “bad” or will “make you fat”, you are limiting your performance potential.
·
PROTEIN🍗- is the building block for muscle recovery. In order to effectively build a substantial amount of muscle, you need to be consuming enough protein. Aim for 1-gram of protein per 1-pound of body weight.
There is not necessarily a “best time” for protein consumption, but rather, you should be consuming it throughout the day in order to hit your daily protein goal.
·
FATS🥑- fats get a bad rep because of their name, but healthy fats are crucial to a healthy diet and healthy body. Healthy fats help to absorb vitamins, fuel brain health, regulate hormones, and much more. When it comes to fat consumption, ❌avoid trans fat and limit saturated fats. These fats do more harm than good.
·
Interested in working with me for
📍Online Personal Training
📍Sports Strength and Conditioning
📍 Nutrition and Weight Loss
Send me a DM to get the ball rolling!
·
·
TAG a friend down below 👇🏻
·
#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #athlean #athlete #sportperformance

Deficit Lunges by @trainwithcarsen x @deskboundtherapy⁣
⁣
💥Download my FREE Top 10 Flexibility Tips ebook (Link in bio)💥⁣⁣
⁣
Deficit lunges are an exercise all lifters (except beginners) should be incorporating into their weekly routine❗️This lunge variation is unique because it allows you to increase the range of motion without being limited by the floor. By increasing the range of motion, you can start to target muscle fibers that you have not before because your range of motion was limited by the floor. Targeting new muscle fibers will spark new muscle growth🔥🔥🔥. Bingo. ⁣
⁣
Secondly, by increasing the range of motion you are also increasing the time under tension - which are both forms of progression. ✅When it comes to stacking on more muscle mass, progression is key. So rather than constantly adding more weight to your lunges, you can add in deficit lunges to progress your movement and build even stronger legs!⁣
⁣
⁣
⁣
SO - Give these a try next time you’re in the gym and see how you feel. The deficit should be anywhere from 6-12 inches. Also, you want to make sure it’s a reverse lunge, due to positioning. ⁣
_________________⁣
⁣
#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #athlean #athlete #sportperformance

Deficit Lunges by @trainwithcarsen x @deskboundtherapy

💥Download my FREE Top 10 Flexibility Tips ebook (Link in bio)💥⁣⁣

Deficit lunges are an exercise all lifters (except beginners) should be incorporating into their weekly routine❗️This lunge variation is unique because it allows you to increase the range of motion without being limited by the floor. By increasing the range of motion, you can start to target muscle fibers that you have not before because your range of motion was limited by the floor. Targeting new muscle fibers will spark new muscle growth🔥🔥🔥. Bingo. ⁣

Secondly, by increasing the range of motion you are also increasing the time under tension - which are both forms of progression. ✅When it comes to stacking on more muscle mass, progression is key. So rather than constantly adding more weight to your lunges, you can add in deficit lunges to progress your movement and build even stronger legs!⁣



SO - Give these a try next time you’re in the gym and see how you feel. The deficit should be anywhere from 6-12 inches. Also, you want to make sure it’s a reverse lunge, due to positioning. ⁣
_________________⁣

#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #athlean #athlete #sportperformance

4 Functions of the Glutes by @trainwithcarsen x @deskboundtherapy
·
💥Download my FREE Flexibility ebook (Link in bio)💥
·
Follow up to my previous collab with my boy @trainwithcarsen earlier this week dropping more knowledge 💣
·
You’ve heard me talk a lot lately about how important it is to build up strong glutes. And while you may realize it’s important, you are unsure as to how to maximally work the glutes. 
_

A lot of what you see and hear today is “squats & deadlifts”. And while those are great movements, they are not enough to maximally work your glutes. You see, squats & deadlifts are 1-dimensional movements. The glutes are 3-dimensional and therefore require more focus than simply relying on squats & deadlifts.

_

In order to maximally work the glutes, you need to understand the different function of the glutes. 
1️⃣ Hip Extension (Bridges, deadlifts, glutes raises, etc.) 2️⃣ Hip Abduction (lateral leg raises, side steps, seated abduction) 
3️⃣ Hip External Rotation (clams, glute bridge, kick-backs) 
4️⃣ Aiding in posterior pelvic tilting (such as the pelvic tilt at the top of a deadlift.

_

BOTTOM LINE❗️Now that you understand the 4 functions of the glutes, you can start to train the glutes with a much smarter approach than just squats & deadlifts. The glutes are the powerhouse of the lower body, start strengthening them multiple times a week. 
______

#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #athlean

4 Functions of the Glutes by @trainwithcarsen x @deskboundtherapy
·
💥Download my FREE Flexibility ebook (Link in bio)💥
·
Follow up to my previous collab with my boy @trainwithcarsen earlier this week dropping more knowledge 💣
·
You’ve heard me talk a lot lately about how important it is to build up strong glutes. And while you may realize it’s important, you are unsure as to how to maximally work the glutes.
_

A lot of what you see and hear today is “squats & deadlifts”. And while those are great movements, they are not enough to maximally work your glutes. You see, squats & deadlifts are 1-dimensional movements. The glutes are 3-dimensional and therefore require more focus than simply relying on squats & deadlifts.

_

In order to maximally work the glutes, you need to understand the different function of the glutes.
1️⃣ Hip Extension (Bridges, deadlifts, glutes raises, etc.) 2️⃣ Hip Abduction (lateral leg raises, side steps, seated abduction)
3️⃣ Hip External Rotation (clams, glute bridge, kick-backs)
4️⃣ Aiding in posterior pelvic tilting (such as the pelvic tilt at the top of a deadlift.

_

BOTTOM LINE❗️Now that you understand the 4 functions of the glutes, you can start to train the glutes with a much smarter approach than just squats & deadlifts. The glutes are the powerhouse of the lower body, start strengthening them multiple times a week.
______

#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #athlean

TOP 5 GYM MISTAKES BY 💥@deskboundtherapy 💥
·
💥Download my FREE Flexibility ebook (Link in bio)💥
·
✅These are my top 5 gym mistakes I often see made on a weekly basis.
·
❌ Not timing your rest periods is a huge mistakes as rest is a very important training variable that can me use to measure working capacity and recovery.
·
❌ Skipping warm up and cool down is a big no-no. Spend quality time warming up and cooling down after training for mobility, recovery and injury prevention!
·
❌ Dont lift more than you can control with good form. It's not impressive when you get injured. Back off the weight and focus on form first.
·
❌ Not logging you workout is a huge mistake and can stall progress big time. Write down everything from rest periods, weight, RPE 💪🏻
·
❌ don't underestimate the value of rest days, under-recovery can hurt your gains and lead to more time out of the gym.
·
✅Comment below if there is anything else I should add to the list! #DeskboundTherapy
·
#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #dietplan #gymtips #fitnesstips #exercise #exercisemotivation  #muscle #chestday #legday #alphalete #athlean #prehab #physio

TOP 5 GYM MISTAKES BY 💥@deskboundtherapy 💥
·
💥Download my FREE Flexibility ebook (Link in bio)💥
·
✅These are my top 5 gym mistakes I often see made on a weekly basis.
·
❌ Not timing your rest periods is a huge mistakes as rest is a very important training variable that can me use to measure working capacity and recovery.
·
❌ Skipping warm up and cool down is a big no-no. Spend quality time warming up and cooling down after training for mobility, recovery and injury prevention!
·
❌ Dont lift more than you can control with good form. It's not impressive when you get injured. Back off the weight and focus on form first.
·
❌ Not logging you workout is a huge mistake and can stall progress big time. Write down everything from rest periods, weight, RPE 💪🏻
·
❌ don't underestimate the value of rest days, under-recovery can hurt your gains and lead to more time out of the gym.
·
✅Comment below if there is anything else I should add to the list! #DeskboundTherapy
·
#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #muscle #chestday #legday #alphalete #athlean #prehab #physio

💤 𝗜𝗺𝗽𝗿𝗼𝘃𝗲 𝗬𝗼𝘂𝗿 𝗦𝗹𝗲𝗲𝗽 😴 ⁣⁣⁣⠀
.⁣⁣⁣⠀
Sleep plays a critical role in building muscle and losing weight❗️You need to give as much attention to your sleep schedule, as you do your workout schedule. Aim for 7-9 hours of sleep a night. Easier said than done, right? Here are some tips to help improve your sleep schedule.⁣⁣⁣⠀
.⁣⁣⁣⠀
KEEP ROOM AT COOL TEMPERATURE❄️ - did you know your body needs to cool its internal temperature 2-degree before falling asleep? Yes, that is why it’s crucial to keep your room at a cool temperature. Cool showers before bed can also be beneficial for this as well.⁣⁣⁣⠀
.⁣⁣⁣⠀
AVOID BLUE LIGHT📱 - this is where I’ve been struggling lately. Blue light exposure from technology can delay sleep. Start to learn to put electronics away 1-3 hours before bed. Try reading a book instead of scrolling through Instagram. Also, there are now blue light blocking glasses for those of you who can’t lay off the late night work.⁣⁣⁣⠀
.⁣⁣⁣⠀
RELAX BEFORE BED 🛌 - hard to fall asleep when your mind is running. Put down the work 1-2 hours before bed, reduce the room lighting, and just relax. You can get an early start on the work after a good nights rest.⁣⁣⁣⠀
.⁣⁣⁣⠀
ROUTINE BED TIME ⏰ - this is a BIG one! Your body runs on patterns. When you are routinely going to bed at the same time every night, your body adjusts to your schedule, and knows when it’s time for bed. Routine wake up time is crucial as well! Start to get in the habit of a set bed time and set wake up time.⁣⁣⁣⠀
.⁣⁣⁣⠀
AVOID CAFFEINE 6-8 HOURS BEFORE ☕️ - now that you have your set bed time, it’s crucial that you cut out caffeine ideally 8-hours before going to bed. Caffeine is a stimulant that WILL delay sleep.⁣⁣⁣⠀
.⁣⁣⁣⠀
EXERCISE🏋️‍♂️ - exercise has a strong correlation to improved sleep quality. Ever notice you sleep a lot better on the days you workout? Yes, so don’t skip your workouts!⁣⁣⁣⠀
.⁣⁣⁣⠀
Tag a long sleeper! 😅👇⁣⁣⁣⠀
.⠀⁣⁣⁣⠀
❗️ Make sure you’re following @fitwithhqdealz ❗️⁣⁣⁣⠀
.⁣⁣⁣⠀
📌 Turn On Post Notifications 📌⁣⁣⁣⠀
.⠀⁣⁣⁣⠀
Follow @fitwithhqdealz 👈👈🔥⁣⁣⁣⠀
Follow @fitwithhqdealz 👈👈 🔝⁣⁣⁣⠀
Follow @fitwithhqdealz 👈👈 😎⁣⁣⁣⠀
.⠀⁣⁣⁣⠀
#Repost from @trainwithcarsen⁣⁣⁣⁣⁣⠀

💤 𝗜𝗺𝗽𝗿𝗼𝘃𝗲 𝗬𝗼𝘂𝗿 𝗦𝗹𝗲𝗲𝗽 😴 ⁣⁣⁣⠀
.⁣⁣⁣⠀
Sleep plays a critical role in building muscle and losing weight❗️You need to give as much attention to your sleep schedule, as you do your workout schedule. Aim for 7-9 hours of sleep a night. Easier said than done, right? Here are some tips to help improve your sleep schedule.⁣⁣⁣⠀
.⁣⁣⁣⠀
KEEP ROOM AT COOL TEMPERATURE❄️ - did you know your body needs to cool its internal temperature 2-degree before falling asleep? Yes, that is why it’s crucial to keep your room at a cool temperature. Cool showers before bed can also be beneficial for this as well.⁣⁣⁣⠀
.⁣⁣⁣⠀
AVOID BLUE LIGHT📱 - this is where I’ve been struggling lately. Blue light exposure from technology can delay sleep. Start to learn to put electronics away 1-3 hours before bed. Try reading a book instead of scrolling through Instagram. Also, there are now blue light blocking glasses for those of you who can’t lay off the late night work.⁣⁣⁣⠀
.⁣⁣⁣⠀
RELAX BEFORE BED 🛌 - hard to fall asleep when your mind is running. Put down the work 1-2 hours before bed, reduce the room lighting, and just relax. You can get an early start on the work after a good nights rest.⁣⁣⁣⠀
.⁣⁣⁣⠀
ROUTINE BED TIME ⏰ - this is a BIG one! Your body runs on patterns. When you are routinely going to bed at the same time every night, your body adjusts to your schedule, and knows when it’s time for bed. Routine wake up time is crucial as well! Start to get in the habit of a set bed time and set wake up time.⁣⁣⁣⠀
.⁣⁣⁣⠀
AVOID CAFFEINE 6-8 HOURS BEFORE ☕️ - now that you have your set bed time, it’s crucial that you cut out caffeine ideally 8-hours before going to bed. Caffeine is a stimulant that WILL delay sleep.⁣⁣⁣⠀
.⁣⁣⁣⠀
EXERCISE🏋️‍♂️ - exercise has a strong correlation to improved sleep quality. Ever notice you sleep a lot better on the days you workout? Yes, so don’t skip your workouts!⁣⁣⁣⠀
.⁣⁣⁣⠀
Tag a long sleeper! 😅👇⁣⁣⁣⠀
.⠀⁣⁣⁣⠀
❗️ Make sure you’re following @fitwithhqdealz ❗️⁣⁣⁣⠀
.⁣⁣⁣⠀
📌 Turn On Post Notifications 📌⁣⁣⁣⠀
.⠀⁣⁣⁣⠀
Follow @fitwithhqdealz 👈👈🔥⁣⁣⁣⠀
Follow @fitwithhqdealz 👈👈 🔝⁣⁣⁣⠀
Follow @fitwithhqdealz 👈👈 😎⁣⁣⁣⠀
.⠀⁣⁣⁣⠀
#Repost from @trainwithcarsen ⁣⁣⁣⁣⁣⠀

Hey stupid babies! Check this out! Jeff Cavaliere is quite possibly the best trainer I have ever seen or heard. 💪🏼I am a subscriber to his channel and have been listening/watching him for a while now and am about to start implementing his tips like never before. It seems someone else likes Jeff and implements his tips 😉 Anybody here ever heard of this guy talking to Jeff? 🤣😜😂 Link to full video in my bio. #aamirkhan #jeffcavaliere #fitness #athlean-x

Hey stupid babies! Check this out! Jeff Cavaliere is quite possibly the best trainer I have ever seen or heard. 💪🏼I am a subscriber to his channel and have been listening/watching him for a while now and am about to start implementing his tips like never before. It seems someone else likes Jeff and implements his tips 😉 Anybody here ever heard of this guy talking to Jeff? 🤣😜😂 Link to full video in my bio. #aamirkhan #jeffcavaliere #fitness #athlean -x

Most Recent

Isometric Variation for biceps.
-
Hold the 'little short' to top position of chin up for 3 minutes total as fast as possible. Try to rest for 10-15 sec max between sets.
-
Isometrics are low fatigue on CNS so it can be done pretty much everyday.
-
Try it -

#athleanx #athleanxgains 
#motivation #gymmotivation #gainz #athlean #jeffcavaliere 
#workout #gymlife #fitness #fitnessshoot #fitnessfreaks #fitnessmotivation #fitnesstransformation #transformation #trainlikeanathletelooklikeanathlete #athletics #trainlikeanathlete
#coreworkout #core #obliqueworkout #coreexercises #athleanexercises #teamathlean #pushday #pushworkout #cleanandpress #cleanandjerk #bicepworkout #armsworkout

Isometric Variation for biceps.
-
Hold the 'little short' to top position of chin up for 3 minutes total as fast as possible. Try to rest for 10-15 sec max between sets.
-
Isometrics are low fatigue on CNS so it can be done pretty much everyday.
-
Try it -

#athleanx #athleanxgains
#motivation #gymmotivation #gainz #athlean #jeffcavaliere
#workout #gymlife #fitness #fitnessshoot #fitnessfreaks #fitnessmotivation #fitnesstransformation #transformation #trainlikeanathletelooklikeanathlete #athletics #trainlikeanathlete
#coreworkout #core #obliqueworkout #coreexercises #athleanexercises #teamathlean #pushday #pushworkout #cleanandpress #cleanandjerk #bicepworkout #armsworkout

💪♥️बाजीराव मस्तानी देखकर आज कि लडकियां बोलती है कि….
ना दर्द चाहिए ना दवा चाहिए हमे तो बस # पडिंतो का छोरा चाहिए…♥️
Pandit Boys Status#blacklover #posing #photoshout #pandit_raaj_ #pandit_swag #pandit_branded_channel #photography #biceps💪 #healthylifestyle #bodypositivity #bodysuit #bodygain #bodygoal #nightshout #bodybuilding_and_fitness #sexymen #devil #athlean #streetstyle #follow4followback #instagood #instablackandwhite #likeforlikes #lifefitness #lifestyle #motivationalquotes #bodypaint #bodytrendi #bodytransformation respect for girls 🙏 ❤️🙏 (Royal Real Baman 💪 ❣️)

💪♥️बाजीराव मस्तानी देखकर आज कि लडकियां बोलती है कि….
ना दर्द चाहिए ना दवा चाहिए हमे तो बस # पडिंतो का छोरा चाहिए…♥️
Pandit Boys Status #blacklover #posing #photoshout #pandit_raaj_ #pandit_swag #pandit_branded_channel #photography #biceps 💪 #healthylifestyle #bodypositivity #bodysuit #bodygain #bodygoal #nightshout #bodybuilding_and_fitness #sexymen #devil #athlean #streetstyle #follow4followback #instagood #instablackandwhite #likeforlikes #lifefitness #lifestyle #motivationalquotes #bodypaint #bodytrendi #bodytransformation respect for girls 🙏 ❤️🙏 (Royal Real Baman 💪 ❣️)

RUTINA DE FULL PIERNA 
Ejercicio#1 
TIJERA O ESTOCADA CON BANDA 
Musculo (#cuadriceps)

Ejercicio #2
SENTADILLA
Musculo (#vastointerno)

Ejercicio #3
#PESO MUERTO
músculo (#femorales #isquiotibialesfuertes)

Ejercicio #4
ELEVACIÓN DE PELVIS O CADERA
(#ejerciciosparagluteos)

#athlean #gymlife #gymworkouts #ejerciciosparagluteos
#piernasfuertes
#femorale #pesomuerto #spinningcentergymbucaramanga #hector_lperez

RUTINA DE FULL PIERNA
Ejercicio #1
TIJERA O ESTOCADA CON BANDA
Musculo ( #cuadriceps )

Ejercicio #2
SENTADILLA
Musculo ( #vastointerno )

Ejercicio #3
#PESO MUERTO
músculo ( #femorales #isquiotibialesfuertes )

Ejercicio #4
ELEVACIÓN DE PELVIS O CADERA
( #ejerciciosparagluteos )

#athlean #gymlife #gymworkouts #ejerciciosparagluteos
#piernasfuertes
#femorale #pesomuerto #spinningcentergymbucaramanga #hector_lperez

Day 11
-
25 bottom up presses one each hand
15 band raises
15 arm raises
20 single leg and arm rear dealt fly
-
Kinda feeling it was a corrective day...and boy this was hard.
-
Try something new today
-
#nasm #cpt #nasmcpt #trainer #personaltrainer #personal #workout #fitness #well #wellness #weight #weightloss #fit #motivate #motivation #health #healthy #musclemotivation #muscle #athlean #beaxst #athleanx #practice #practicemakesperfect #fun #shoulders #100 #30days #30daychallenge

Day 11
-
25 bottom up presses one each hand
15 band raises
15 arm raises
20 single leg and arm rear dealt fly
-
Kinda feeling it was a corrective day...and boy this was hard.
-
Try something new today
-
#nasm #cpt #nasmcpt #trainer #personaltrainer #personal #workout #fitness #well #wellness #weight #weightloss #fit #motivate #motivation #health #healthy #musclemotivation #muscle #athlean #beaxst #athleanx #practice #practicemakesperfect #fun #shoulders #100 #30days #30daychallenge

After over a week out! Today’s full body session was difficult! 
Feel so much better going back to the gym! 💪

#squats #deadlift #armday #chestworkout#fitness #fit #fitnessmotivation #gym#gymmotivation #gymshark #abs#absworkout #gains #weightlifting#bodybuilding #fitnessnutrition #diet#dietplan #gymtips #fitnesstips #exercise#exercisemotivation #sportsnutrition#muscle #chestday #legday #alphalete#athlean #athlete #sportperformance

After over a week out! Today’s full body session was difficult!
Feel so much better going back to the gym! 💪

#squats   #deadlift   #armday   #chestworkout #fitness   #fit   #fitnessmotivation   #gym #gymmotivation   #gymshark   #abs #absworkout   #gains   #weightlifting #bodybuilding   #fitnessnutrition   #diet #dietplan   #gymtips   #fitnesstips   #exercise #exercisemotivation   #sportsnutrition #muscle   #chestday   #legday   #alphalete #athlean   #athlete   #sportperformance

Got a chance to work out with Superman Aka Pedro. it was fun catching up with you since Ax live! a lot has changed since the 2019 event. I won't spoil too much as there is a lot we don't want to say nor spoil tell the 2020 ax live event. But just know we're both hungry for Revenge.⠀
.⠀
.⠀
.⠀
.⠀
. #athlean #athleanx #pedroisabaddass #workoutlifestyle #competewithyourself #proweightphsique #gymlife #kingsfitness #fitnessking #believe #coach

Got a chance to work out with Superman Aka Pedro. it was fun catching up with you since Ax live! a lot has changed since the 2019 event. I won't spoil too much as there is a lot we don't want to say nor spoil tell the 2020 ax live event. But just know we're both hungry for Revenge.⠀
.⠀
.⠀
.⠀
.⠀
. #athlean #athleanx #pedroisabaddass #workoutlifestyle #competewithyourself #proweightphsique #gymlife #kingsfitness #fitnessking #believe #coach

Some people say you have to train them heavy with few reps, others say you have to train them light with a lot of reps.
⠀
The best way is to alternate both methods, and also to try new exercices.
⠀
Only time can show you which one is better for you😊
🔻
🔻
Do you want to see more stuff like this?👀🔥💪
🔻
The you must FOLLOW ⏬‼️
🔻⠀⠀
➡️ @fitness.guidance ⬅️
➡️ @fitness.guidance ⬅️
🔻
Credits📸: @musclemonsters  @sionmonty @bulktrainer
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ ➖
#cardiomotivation #athlean #gainztrainnutrition #strongish #fitnessnorge #exercisethese #goheavyapparel #lesstalkmorereps #shouldersworkout #fitfamglobal #shoulderstability #thisispower #owneverything #trainingaddict #modelhealth #gymra #workonweaknesses #gymstarinvasion #betterthanexcuses #fitmomsofinsta #shoulderstrength #amrapmentality #liftheavyliftoften #steelclubs #personaltrainerleeds #strengthtraining #shoulderstretch #fitnessguidance

Some people say you have to train them heavy with few reps, others say you have to train them light with a lot of reps.

The best way is to alternate both methods, and also to try new exercices.

Only time can show you which one is better for you😊
🔻
🔻
Do you want to see more stuff like this?👀🔥💪
🔻
The you must FOLLOW ⏬‼️
🔻⠀⠀
➡️ @fitness.guidance ⬅️
➡️ @fitness.guidance ⬅️
🔻
Credits📸: @musclemonsters @sionmonty @bulktrainer
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ ➖
#cardiomotivation #athlean #gainztrainnutrition #strongish #fitnessnorge #exercisethese #goheavyapparel #lesstalkmorereps #shouldersworkout #fitfamglobal #shoulderstability #thisispower #owneverything #trainingaddict #modelhealth #gymra #workonweaknesses #gymstarinvasion #betterthanexcuses #fitmomsofinsta #shoulderstrength #amrapmentality #liftheavyliftoften #steelclubs #personaltrainerleeds #strengthtraining #shoulderstretch #fitnessguidance

Day 9. Little bit more of a movement day after some heavy days.
-
But tried to open up the shoulders and chest with this one.
-
Try something new today
-
#nasm #cpt #nasmcpt #trainer #personaltrainer #personal #workout #fitness #well #wellness #weight #weightloss #fit #motivate #motivation #health #healthy #musclemotivation #muscle #athlean #beaxst #athleanx #practice #practicemakesperfect #fun #shoulders #100 #30day #30daychallenge #challenge

Day 9. Little bit more of a movement day after some heavy days.
-
But tried to open up the shoulders and chest with this one.
-
Try something new today
-
#nasm #cpt #nasmcpt #trainer #personaltrainer #personal #workout #fitness #well #wellness #weight #weightloss #fit #motivate #motivation #health #healthy #musclemotivation #muscle #athlean #beaxst #athleanx #practice #practicemakesperfect #fun #shoulders #100 #30day #30daychallenge #challenge

It's Monday! So it's time to move a bit. Swipe left to watch the videos.

As you can see from both videos, I got both my clients who are seniors to do a movement flow with a weighted ball.

Below are some of the things that are being worked on while doing this flow.

1. Shoulder mobility when circling the ball around the head.

2. Spinal mobility (rotation) while turning the upper body

3. Single leg stability while doing the forward lunge.

As we age, our mobility tends to deteriorate. So doing this movement flow helps keep the shoulders and spine mobile while we can work on single leg stability and strength as well.

Lastly, thank you @mvolversg for introducing me to flow. It has helped my clients a lot and I'm now addicted to playing around with movement!

Movement should be part of our daily lives rather than just in exercising, the more we move, the more mobile we get. "Use it or lose it". #athlean #athleanx #athlete #plyometrics #plyometricstraining #plyo #jeffcavaliere #teamathlean #painfree #legs #legday #barefoot #fitguys #fit #sgfitfam #fitpro #fitspo #inked #tattoo #flow #slamball #slamballworkout #slamballs #resistancebandsworkout #hip #hippain #kneepain #movement #movementflow

It's Monday! So it's time to move a bit. Swipe left to watch the videos.

As you can see from both videos, I got both my clients who are seniors to do a movement flow with a weighted ball.

Below are some of the things that are being worked on while doing this flow.

1. Shoulder mobility when circling the ball around the head.

2. Spinal mobility (rotation) while turning the upper body

3. Single leg stability while doing the forward lunge.

As we age, our mobility tends to deteriorate. So doing this movement flow helps keep the shoulders and spine mobile while we can work on single leg stability and strength as well.

Lastly, thank you @mvolversg for introducing me to flow. It has helped my clients a lot and I'm now addicted to playing around with movement!

Movement should be part of our daily lives rather than just in exercising, the more we move, the more mobile we get. "Use it or lose it". #athlean #athleanx #athlete #plyometrics #plyometricstraining #plyo #jeffcavaliere #teamathlean #painfree #legs #legday #barefoot #fitguys #fit #sgfitfam #fitpro #fitspo #inked #tattoo #flow #slamball #slamballworkout #slamballs #resistancebandsworkout #hip #hippain #kneepain #movement #movementflow

Saturday and Sunday smash out time! Thrilled to come up with my first chained combo, as shown in all 3 videos, I'm not very confident in padwork as of yet.

I still had a lot of fun coming up with it, thank you @kieranphang and @mvolversg for being so sporty and agreeing to whack it out so I can continue to practice being a better pad holder.

Also, many thanks to @roxannewithlove for helping me to shoot the videos (where Marcus is in). You're the best camera lady!

#athlean #athleanx #athlete #plyometrics #plyometricstraining #plyo #jeffcavaliere #teamathlean #painfree #legs #legday #barefoot #fitguys #fit #sgfitfam #fitpro #fitspo #inked #tattoo #huel #resistancebandsworkout #hip # #kneepain #boxing #muaythai #kickboxing #martialarts #combo

Saturday and Sunday smash out time! Thrilled to come up with my first chained combo, as shown in all 3 videos, I'm not very confident in padwork as of yet.

I still had a lot of fun coming up with it, thank you @kieranphang and @mvolversg for being so sporty and agreeing to whack it out so I can continue to practice being a better pad holder.

Also, many thanks to @roxannewithlove for helping me to shoot the videos (where Marcus is in). You're the best camera lady!

#athlean #athleanx #athlete #plyometrics #plyometricstraining #plyo #jeffcavaliere #teamathlean #painfree #legs #legday #barefoot #fitguys #fit #sgfitfam #fitpro #fitspo #inked #tattoo #huel #resistancebandsworkout #hip # #kneepain #boxing #muaythai #kickboxing #martialarts #combo

Little bit of bodyweight in day 7. Definitely harder than a lot of weight variations I've done. -
Keep it going
-
Try something new today. -
#nasm #cpt #nasmcpt #trainer #personaltrainer #personal #workout #fitness #well #wellness #weight #weightloss #fit #motivate #motivation #health #healthy #musclemotivation #muscle #athlean #beaxst #athleanx #practice #practicemakesperfect #fun #shoulders #100 #30days

Little bit of bodyweight in day 7. Definitely harder than a lot of weight variations I've done. -
Keep it going
-
Try something new today. -
#nasm #cpt #nasmcpt #trainer #personaltrainer #personal #workout #fitness #well #wellness #weight #weightloss #fit #motivate #motivation #health #healthy #musclemotivation #muscle #athlean #beaxst #athleanx #practice #practicemakesperfect #fun #shoulders #100 #30days

Been busy and forgetting to post, many new things have changed since last time i have been on here. I'll work on posting more shortly with updates. Anyway, I MUST express how excited i am for this new flavor. had a sip last night, can't wait to try it after training today. this is truly the best protein on the market.
@athleanx  #athlean #athleanx #teamathlean #athlete #athleanrx #xlr8 #protein #trainharder #gym #frostedcinnamonbun #workout #training #supplement #proteinshake #musclerecovery

Been busy and forgetting to post, many new things have changed since last time i have been on here. I'll work on posting more shortly with updates. Anyway, I MUST express how excited i am for this new flavor. had a sip last night, can't wait to try it after training today. this is truly the best protein on the market.
@athleanx #athlean #athleanx #teamathlean #athlete #athleanrx #xlr8 #protein #trainharder #gym #frostedcinnamonbun #workout #training #supplement #proteinshake #musclerecovery

● Always work in 10-12 rep range
● Just do big lifts ● Intermittent Fasting is way to Fat loss

It's not like these things don't work. Anything, even stupid programs and loose diet plans work if you are consistent and do till a long long time.

Some people respond really well to any kind of training and got an illusion that the way they are doing will work for everyone coz it worked for them. In fact, anything could've worked for them.

My best advice is for everyone to not be stubborn to think against that one youtuber you follow, that one program you follow. Try different approaches. Try different things. 
Best program is the one which always motivates you and keep you happy. 
Best diet is the one that you can stick to for lifetime.

#athleanx #athleanxgains 
#motivation #gymmotivation #gainz #athlean #jeffcavaliere 
#workout #gymlife #fitness #fitnessshoot #fitnessfreaks #fitnessmotivation #fitnesstransformation #transformation #trainlikeanathletelooklikeanathlete #athletics #trainlikeanathlete
#coreworkout #core #obliqueworkout #coreexercises #athleanexercises #teamathlean #goodreads #pushworkout #cleanandpress #cleanandjerk #quotestoliveby #motivationalquotes

● Always work in 10-12 rep range
● Just do big lifts ● Intermittent Fasting is way to Fat loss

It's not like these things don't work. Anything, even stupid programs and loose diet plans work if you are consistent and do till a long long time.

Some people respond really well to any kind of training and got an illusion that the way they are doing will work for everyone coz it worked for them. In fact, anything could've worked for them.

My best advice is for everyone to not be stubborn to think against that one youtuber you follow, that one program you follow. Try different approaches. Try different things.
Best program is the one which always motivates you and keep you happy.
Best diet is the one that you can stick to for lifetime.

#athleanx #athleanxgains
#motivation #gymmotivation #gainz #athlean #jeffcavaliere
#workout #gymlife #fitness #fitnessshoot #fitnessfreaks #fitnessmotivation #fitnesstransformation #transformation #trainlikeanathletelooklikeanathlete #athletics #trainlikeanathlete
#coreworkout #core #obliqueworkout #coreexercises #athleanexercises #teamathlean #goodreads #pushworkout #cleanandpress #cleanandjerk #quotestoliveby #motivationalquotes

Getting some gymnastics in wherever I can 😁 haven't made it to the school in a few weeks from being busy with touring. So gotta keep it up before I forget how! 
#gym #gymnast #gymnastics #gymnasticsfails #sport #wrestling #indywrestling #britishwrestling #nxtuk #heavyweight #strength #cruiserweight #speed #athlete #athletics #athlean #lean #muscle #fitness #instafit #fitfam #bodybuilder #champion #worldtour #motivation #gymgoals #training

Getting some gymnastics in wherever I can 😁 haven't made it to the school in a few weeks from being busy with touring. So gotta keep it up before I forget how!
#gym #gymnast #gymnastics #gymnasticsfails #sport #wrestling #indywrestling #britishwrestling #nxtuk #heavyweight #strength #cruiserweight #speed #athlete #athletics #athlean #lean #muscle #fitness #instafit #fitfam #bodybuilder #champion #worldtour #motivation #gymgoals #training

Here's another single leg stability exercise, this time with a resistance band.

As shown in the video, the band pulls the working leg towards the midline of the body. The hip stabilizing muscles will then have to resist the pull to prevent the knees from caving in.

This is very useful for people with knees that cave inwards during a squad, work those hip stabilizers and your knees will take a lesser beating and thank you for it.

#athlean #athleanx #athlete #plyometrics #plyometricstraining #plyo #jeffcavaliere #teamathlean #painfree #legs #legday #barefoot #fitguys #fit #sgfitfam #fitpro #fitspo #inked #tattoo #huel #slamball #slamballworkout #slamballs #resistancebandsworkout #hip #hippain #kneepain

Here's another single leg stability exercise, this time with a resistance band.

As shown in the video, the band pulls the working leg towards the midline of the body. The hip stabilizing muscles will then have to resist the pull to prevent the knees from caving in.

This is very useful for people with knees that cave inwards during a squad, work those hip stabilizers and your knees will take a lesser beating and thank you for it.

#athlean #athleanx #athlete #plyometrics #plyometricstraining #plyo #jeffcavaliere #teamathlean #painfree #legs #legday #barefoot #fitguys #fit #sgfitfam #fitpro #fitspo #inked #tattoo #huel #slamball #slamballworkout #slamballs #resistancebandsworkout #hip #hippain #kneepain

Day 4, was able to get some outdoors time before the rain came down
-
Today was
20 lateral raises
20 rear dealt raises
20 front dealt raise
20 circles
20 backwards circles
-
Nothing complicated. Try something new today
-
#nasm #cpt #nasmcpt #trainer #personaltrainer #personal #workout #fitness #well #wellness #weight #weightloss #fit #motivate #motivation #health #healthy #musclemotivation #muscle #athlean #beaxst #athleanx #practice #practicemakesperfect #fun #shoulders #100 #30day

Day 4, was able to get some outdoors time before the rain came down
-
Today was
20 lateral raises
20 rear dealt raises
20 front dealt raise
20 circles
20 backwards circles
-
Nothing complicated. Try something new today
-
#nasm #cpt #nasmcpt #trainer #personaltrainer #personal #workout #fitness #well #wellness #weight #weightloss #fit #motivate #motivation #health #healthy #musclemotivation #muscle #athlean #beaxst #athleanx #practice #practicemakesperfect #fun #shoulders #100 #30day

Thank you for being the best workout partner 🤙

I find working out with some one is so motivating and helps push me to my max! If I don’t want to train or feel rubbish @jacob_burridge_ always makes me feel better and helps me find motivation and keep pushing forward! Helping me get closer and closer to my goals! 💕

Thanks for making this mornings early morning session a laugh 😘

Thank you for being the best workout partner 🤙

I find working out with some one is so motivating and helps push me to my max! If I don’t want to train or feel rubbish @jacob_burridge_ always makes me feel better and helps me find motivation and keep pushing forward! Helping me get closer and closer to my goals! 💕

Thanks for making this mornings early morning session a laugh 😘

Day 3, keep it going.
-
10 lateral raises
10 ball throws
10 arm circles
10 ball throws
10 shoulder presses
10 ball throws
10 rear dealt flies
10 ball throws
10 arm circles
10 ball throws
And finish it with some hand stands

Was feeling it around those shoulder presses
-
Try something new today
-
#nasm #cpt #nasmcpt #trainer #personaltrainer #personal #workout #fitness #well #wellness #weight #weightloss #fit #motivate #motivation #health #healthy #musclemotivation #muscle #athlean #beaxst #athleanx #practice #practicemakesperfect #fun #shoulders #100days #challenge

Day 3, keep it going.
-
10 lateral raises
10 ball throws
10 arm circles
10 ball throws
10 shoulder presses
10 ball throws
10 rear dealt flies
10 ball throws
10 arm circles
10 ball throws
And finish it with some hand stands

Was feeling it around those shoulder presses
-
Try something new today
-
#nasm #cpt #nasmcpt #trainer #personaltrainer #personal #workout #fitness #well #wellness #weight #weightloss #fit #motivate #motivation #health #healthy #musclemotivation #muscle #athlean #beaxst #athleanx #practice #practicemakesperfect #fun #shoulders #100days #challenge

⁣
Happy Tuesday DBTribe, Today's video is a follow up my post last week about glute strength!⁣
⁣
Barbell hip thrust are an essential exercise to develop strong, powerful glutes. #Thrustisamust especially for those who spend 8 hours at a desk everyday sitting.⁣
⁣
There are many more hip thrust variations, today I am demonstrating one of my favorites, and a single leg hip abduction exercise to strength the hip external rotators!⁣
⁣
1️⃣ Start with you upper back on the bench and feet stacked under your knees. This will engage more glutes vs hamstrings if your feet are further away.⁣
⁣
2️⃣ Start the rep by lowering your hips close to the floor. Drive through your heels and squeeze your glutes hard by thrusting to lockout the rep 🔥⁣
⁣
3️⃣ Slowly lower back down and repeat 💪🏻⁣
⁣
⁣
TAG a friend to try this exercise for your next leg day 💪🏻⁣
⁣
P.S⚡️- if you are currently stuck and struggling to make progress with your mobility and strength - 💢send me a direct message today and we’ll see if you’re a good fit for my 1-on-1 online fitness Coaching program. ⁣
⁣⁣⁣
Much love,⁣⁣⁣⁣
⁣⁣⁣⁣
David aka DBT 💙⁣⁣⁣⁣
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#squats #deadlift #deskbound #chestworkout #fitness #deskstretch #fitnessmotivation #gym #gymmotivation #gymshark #glutes #gluteworkout #deskworkout #hipmobility #bodybuilding #fitnessnutrition #diet #lowbackpain #gymtips #fitnesstips #exercise #exercisemotivation #mobilitywod #muscle #mobilitywod #legday #alphalete #athlean #deskbound #sportperformance #mobilitytraining


Happy Tuesday DBTribe, Today's video is a follow up my post last week about glute strength!⁣

Barbell hip thrust are an essential exercise to develop strong, powerful glutes. #Thrustisamust especially for those who spend 8 hours at a desk everyday sitting.⁣

There are many more hip thrust variations, today I am demonstrating one of my favorites, and a single leg hip abduction exercise to strength the hip external rotators!⁣

1️⃣ Start with you upper back on the bench and feet stacked under your knees. This will engage more glutes vs hamstrings if your feet are further away.⁣

2️⃣ Start the rep by lowering your hips close to the floor. Drive through your heels and squeeze your glutes hard by thrusting to lockout the rep 🔥⁣

3️⃣ Slowly lower back down and repeat 💪🏻⁣


TAG a friend to try this exercise for your next leg day 💪🏻⁣

P.S⚡️- if you are currently stuck and struggling to make progress with your mobility and strength - 💢send me a direct message today and we’ll see if you’re a good fit for my 1-on-1 online fitness Coaching program. ⁣
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Much love,⁣⁣⁣⁣
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David aka DBT 💙⁣⁣⁣⁣
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#squats #deadlift #deskbound #chestworkout #fitness #deskstretch #fitnessmotivation #gym #gymmotivation #gymshark #glutes #gluteworkout #deskworkout #hipmobility #bodybuilding #fitnessnutrition #diet #lowbackpain #gymtips #fitnesstips #exercise #exercisemotivation #mobilitywod #muscle #mobilitywod #legday #alphalete #athlean #deskbound #sportperformance #mobilitytraining

Para alcanzar tus objetivos solo debes hacer q la disciplina, perseverancia y paciencia se introduzcan en tu ADN... no hay productos milagrosos.... si quieres verte como un atleta, empieza a actuar como tal... #gym #workout #muscleupprogression #diet #trainhard #athlean #chestworkout #iso100dymatize #proteinas #nicaragua🇳🇮 #sanjuandelsur #motivationgym💪 #instagram #follow #suplementosdelpacifico

Para alcanzar tus objetivos solo debes hacer q la disciplina, perseverancia y paciencia se introduzcan en tu ADN... no hay productos milagrosos.... si quieres verte como un atleta, empieza a actuar como tal... #gym #workout #muscleupprogression #diet #trainhard #athlean #chestworkout #iso100dymatize #proteinas #nicaragua 🇳🇮 #sanjuandelsur #motivationgym 💪 #instagram #follow #suplementosdelpacifico

Day 2 of 100 shoulder raises.
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Takes a while to form a habit, so gotta stick with it. Whatever you do doesnt have to be insane or crazy. Just something as simple as raising your arms 100 times a day can be the start to something good. I always say 1 step at a time, small baby steps for a more realistic life time approach. -
Try something new today.
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#nasm #cpt #nasmcpt #trainer #personaltrainer #personal #workout #fitness #well #wellness #weight #weightloss #fit #motivate #motivation #health #healthy #musclemotivation #muscle #athlean #beaxst #athleanx #practice #practicemakesperfect #fun #shoulders

Day 2 of 100 shoulder raises.
-
Takes a while to form a habit, so gotta stick with it. Whatever you do doesnt have to be insane or crazy. Just something as simple as raising your arms 100 times a day can be the start to something good. I always say 1 step at a time, small baby steps for a more realistic life time approach. -
Try something new today.
-
#nasm #cpt #nasmcpt #trainer #personaltrainer #personal #workout #fitness #well #wellness #weight #weightloss #fit #motivate #motivation #health #healthy #musclemotivation #muscle #athlean #beaxst #athleanx #practice #practicemakesperfect #fun #shoulders

Continuing with the single leg exercises series, I had @doreenisvoldemort here do a high angle step up with a focus on the eccentric phase of the movement to emphasize control.

You can see that on the second rep, she loses stability for a slight moment. Having her lean forward while doing the step up would put more focus on the glutes, while going down slower forces her hip stabilizers to work harder and doing it barefoot to get a better proprioception.

There are plenty of receptors in our feet, thick footwear numbs the receptors forcing the ankle joint to work way harder than it's supposed to because your feet can't feel the ground. Just like how you numb the receptors in your hand with a pair of gloves to grab a piping hot baking tray from the oven.

Thank you for allowing me to video you @doreenisvoldemort , enjoy your break. I'll see you in a few weeks.

#athlean #athleanx #athlete #plyometrics #plyometricstraining #plyo #jeffcavaliere #teamathlean #painfree #legs #legday #barefoot #fitguys #fit #sgfitfam #fitpro #fitspo #inked #tattoo #huel #slamball #slamballworkout #slamballs

Continuing with the single leg exercises series, I had @doreenisvoldemort here do a high angle step up with a focus on the eccentric phase of the movement to emphasize control.

You can see that on the second rep, she loses stability for a slight moment. Having her lean forward while doing the step up would put more focus on the glutes, while going down slower forces her hip stabilizers to work harder and doing it barefoot to get a better proprioception.

There are plenty of receptors in our feet, thick footwear numbs the receptors forcing the ankle joint to work way harder than it's supposed to because your feet can't feel the ground. Just like how you numb the receptors in your hand with a pair of gloves to grab a piping hot baking tray from the oven.

Thank you for allowing me to video you @doreenisvoldemort , enjoy your break. I'll see you in a few weeks.

#athlean #athleanx #athlete #plyometrics #plyometricstraining #plyo #jeffcavaliere #teamathlean #painfree #legs #legday #barefoot #fitguys #fit #sgfitfam #fitpro #fitspo #inked #tattoo #huel #slamball #slamballworkout #slamballs

100 arm raise challenge -
Started following @adammeakins yesterday, and aside from the awesome content hes got, he has some 30 day challenges. This month is 100 arm raises a day. So day 1.
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Try something new today. -
#nasm #cpt #nasmcpt #trainer #personaltrainer #personal #workout #fitness #well #wellness #weight #weightloss #fit #motivate #motivation #health #healthy #musclemotivation #muscle #athlean #beaxst #athleanx #practice #practicemakesperfect #fun #challenge #30daychallenge #shouldercomplex

100 arm raise challenge -
Started following @adammeakins yesterday, and aside from the awesome content hes got, he has some 30 day challenges. This month is 100 arm raises a day. So day 1.
-
Try something new today. -
#nasm #cpt #nasmcpt #trainer #personaltrainer #personal #workout #fitness #well #wellness #weight #weightloss #fit #motivate #motivation #health #healthy #musclemotivation #muscle #athlean #beaxst #athleanx #practice #practicemakesperfect #fun #challenge #30daychallenge #shouldercomplex

Today I’ve been with @evolvednutritionoffical promoting their amazing products 🤙

Check out the website in my bio and used the code fifit15 for 15% off orders 💪

#squats #deadlift #armday #chestworkout#fitness #fit #fitnessmotivation #gym#gymmotivation #gymshark #abs#absworkout #gains #weightlifting#bodybuilding #fitnessnutrition #diet#dietplan #gymtips #fitnesstips #exercise#exercisemotivation #sportsnutrition#muscle #chestday #legday #alphalete#athlean #athlete #sportperformance

Today I’ve been with @evolvednutritionoffical promoting their amazing products 🤙

Check out the website in my bio and used the code fifit15 for 15% off orders 💪

#squats   #deadlift   #armday   #chestworkout #fitness   #fit   #fitnessmotivation   #gym #gymmotivation   #gymshark   #abs #absworkout   #gains   #weightlifting #bodybuilding   #fitnessnutrition   #diet #dietplan   #gymtips   #fitnesstips   #exercise #exercisemotivation   #sportsnutrition #muscle   #chestday   #legday   #alphalete #athlean   #athlete   #sportperformance