Mobility/Activation Drills Vol.1
Being mobile is a crucial aspect of being healthy.
If a person is not able to move a joint freely through its full range of motion, then there is always a higher risk of injury before even picking up that weight and load that range of motion.
Therefore there should always be a period of time either before training or on a separate day to dedicate to improving the mobility. I think that one of the reasons majority of people don't feel athletic is because they aren't able to get into the positions they want.
So if you want to decrease the chance of injury, keep the joints healthy, become more time-efficient and stronger, add in the mobility work to your daily training routine.
I've already posted more mobility work in my previous videos. In this video you can find 3 mobility drills for upper body and 2 drills for lower body work:
✔️ BAND RESISTED SQUAT ABDUCTIONS : glute activation is a key if you want to prevent the lower back pain. This move will specifically target the gluteus medius which assists in hip stability.
✔️ WALL SLIDE : an effective exercise engaging many muscles responsible for shoulder stability, upright posture and smooth scapular motion. Keep the hands, elbows and head in the contact with wall throughout the entire exercise.
✔️HIP FLEXION and EXTENSION : help to mobilize the hips in saggital plane and activate them properly right before your running, squatting or deadlifting.
✔️SHOULDER FLOSSING w/band : another great exercise to improve the mobility of your shoulders and work them through a full range of motion and stretching them out
✔️MINI-BAND OVERHEAD WALKS : this is my favorite drill which basically helps to get ready for any overhead presses or pullups/chin ups. Keep the ribs and shoulders down, core engaged while pulling the band apart and reaching towards the ceiling. Take a small steps for about 1min.
🎵 Post Malone - Better Now
210lbs x 4 / PH3 Week 5 Day 4 🏋🏽♂️. Hit some pretty clean bench reps yesterday, felt extremely light and really excited to be repping 225 in the coming weeks which has been a goal of mine for this year. Let me know whether or not you like the videos better without the filter or with, I think the filter makes my video stand out a lot more so idk just like to use it. Anyways hope everyone is having a great Saturday so far! 👌🏼
Just today we learned about wellness and how important it is to be mentally, physically, and emotionally stable throughout this journey. There are many areas of wellness and making sure you have the right balance between them will help you be successful in PA school. Like I have always said, make sure you never let school consume you, you have a life outside of this so try to preserve that as much as possible and take care of YOU because ultimately if you can’t take care of yourself you won’t be able to take care of others.
My weakness is deff my spirituality, which I don’t consider as important in my life as I should but we all have our weaknesses. We all have our ways of coping with stressors and for me that’s physical activity, that’s my strength. This is my go to, my favorite thing to do, where I gain perspective, refresh my mind, work on my body, gain inner and outer stregth and forget about everything outside of the weight room. So here are some of my shoulder/tricepts routine from yesterday ❤️ hope you all have a Productive Memorial Weekend 💪🏼❤️ 3 sets of 10-15 reps ( the videos are trimmed)
1.Standing shoulder press
2.Leaning dumbbells lateral raise
3.Squated shoulder raises
4.Standing shoulder raises
5.Cable standing triceps extensions
today I did shoulders with my husband; we do very different routines but it is fun to learn different things. I will stick to my HIIT tho I tried to use the smith machine and I hated it, he taught me drop sets and I almost cried #shoulderday
Never let your wings be stolen from you 😘😍 💪💪💪 @Gym4girl 👈 👈 👈
🎁 This one is all about the hammies🔥🍑 Try this & visit 💃🏼for workouts, diets, and everything else you need to become fit!
I love using the smith machine for deadlift variations because it takes all the pressure off my back and I can really focus on my hamstrings. :
**Warmup - Bird Dogs, Banded Squats, Emtpy Bar Good Mornings**
🔸Superset 1: Smith Machine RDL 12-15 reps x Single Leg Bench Hip Thrust 8-10 each leg --> 3 Sets
🔸Superset 2: Single Leg Smith Machine Deadlifts 10-12 each leg x Lying DB Leg Curl (sub for regular lying curl for beginner) 15 reps --> 3 Sets 🔸Glute Ham Raises AMRAP - I did about 6-8 x 3 Sets 🔸Prowler Sprints - 3-4 Sets :
🎶 - Innerbloom remix 🙌🏽
Credit: - Instagram 💪🏻💪🏻💪🏻
😇😇😇 Follow and turn on Nonti for news everyday
I have said before how I have bad posture. If any of you ladies also hunch alot cuz of ya girls these three exercises have helped me the most. I do them usually standing and in a triset but I decided to throw in a stability ball today because I can. Deets are below. I did this as a burnout today so I did as many reps as I could handle. -I don't know what the first movement is called(I call it posture power rotation lol) I just try and keep my arms in 90° angles throughout the movement.
-the second is a rear delt band pull. I only hit myself in the face once. -the last is simple shoulder rolls but oh boiii that feels so nice at the end of the set
-this is WAY sped up! do these slow!
these can all be done without weight so do these at home even and see what you think!
- shoutout to my AMAZING pre workout by @tc.nutrition for helping me kill my workout today!
song is Dark Doo Wap by MS MR
Want to smash BACK AND BIS like I did today?!!👊🏼🤤
I’m telling you right now that you don’t want to miss out on this one 🙌🏼
Go ahead and save it, like it, and tag your frandssss 🤳🏻 because this workout was so lit and probably my best workout all week⚡️
If you have been neglecting your back.... then it’s never too late to get started. Growing your back will only make your waist to appear smaller... lats are cool girlies 😎 so next time you ask how my waist looks small... I’m here to tell you it’s the power of the illusion from building up my back side 💁🏼♀️
✨Workout ✨ Everything is a superset besides the 1st and 4th exercise.
1️⃣Landmine Bentover Row 4x12 (lock your feet in place along with your back, only your arms should be moving as you bring your elbows back squeezing them in close to your sides.)
▪️Pull-ups 3xfailure (If you need assistance use a band and work on the eccentric phase of the pull-up by lowering yourself for 10-20seconds) .
▪️Straight Bar Curl 3x10-12 (keep your shoulders back and elbows tucked into your sides at all times. Quick concentric contraction, 3 seconds eccentric contraction.. nice and slow to feel the burn.)
▪️Straight arm lat pull 4x15 (straighten your arms all the way and allow your lats to relax by your ears then contract squeezing your your back)
▪️Low Row 4x15 (make sure to let your arms extend to fully stretch through your lats, then pull the cable in right underneath your chest.)
4️⃣ Parallel Grip Lat Pull 3x15 (They allow me to really hit my lats due to the witty of the bar. extend at the top, then pull down slightly arching.) .
▪️SA Lawnmower Cable Row 3x10-12
▪️SA Kneeling Bicep Curl 3x12 (keep your elbow on your knee and make sure to extend your arm all the way before contracting.)
▪️W Curl 4x12 (pinch those elbows into your sides and make sure the biceps are doing the work.) .
▪️Alternating Underhand DB Row 4x10 (pull those elbows straight back and keep your back flat.) @gainzvillle @gymgirlvids @_workoutvideos @womenworkoutvideos @girls_workout_videos #workout#fitness#fit#fitspo#upperbody#back#strong#mbpfitness
Looking for a fun way to TORCH some calories at the end of an upper body workout ?!? 🔥🔥🔥
Try this little magical combo ⤵️
9/15/18 burpees into kettlebell swings 💦
The idea is to do 9 burpees then 9 kB swings. Rest, then 15 and 15 and finish with 18 reps of each on your last set. You’ll be dying and your heart rate will up THROUGH THE ROOF 🔥(I’m still sweating even though I finished my workout 30 minutes ago ahaha).
Grateful Adam dragged me to gym tonight otherwise I don’t think I would have worked out 🙅🏻♀️
Happy Friday everyone 🎉
Upper body day ended with these anti-extension tall plank walkouts!
Holy core, Batman 😎
Chose to do today’s workout at home, which I never do, but I wanted to utilize my home chin-up bar today! Turns out I really need to go buy new weights for home though - 8lbs just is not enough and I had to use a new container of cat litter 😂 I’m goals...I know.
W E I G H T T R A I N I N G ‼️💪🔥
✅ Increase lean muscle mass
✅ Increase metabolism
✅ Increase bone density
✅ Increase insulin sensitivity
✅ Increase CONFIDENCE because you LOOK and FEEL better
I get QUESTIONS all the time about how to tone certain areas of the body. While GENETICS, DIET and other life STRESSORS are definitely a contributing factor, I believe that WEIGHT TRAINING when done in a safe and effective manner AND programmed with progressive overload is the 🔑 to getting “TONED” 🔥
- - -
I have been lifting 3x/week for 10 YEARS now and the only time I felt like I got a little “bulky” was when I was placed in a new environment (stressor) and lived off of peanut butter and jelly sandwiches and ritz crackers in the dorm room. That being said, my ANSWER to how you get toned -
Weight train. Find ways to destress. And as always, eat your veggies 😛 End rant ❤️
- - -
The best exercises are much harder than they look 😁😈👇
This move is low-key one of my new favorite ways to fire up lower abs (while also working your entire upper body)!! I promise if you keep good form throughout, you will feel it like WOAH
1️⃣ Legs straight (as much as possible). Bend your knees slightly if you need to, but be conscious of using upper body strength to drive the movement
2️⃣ At the bottom, you want to reach a plank. No butts in the air, no hips dipping down. Plank.
3️⃣ 🔥THE MOST EFFECTIVE AND MOST DIFFICULT PART:🔥 remaining in a plank (do not let your hips move at all and keeping core super tight), walk arms out a little further
4️⃣ Bonus points: on the “walk” back in, take smaller “steps” with your arms and really feel the work in your abs
I was going to compile this one with a bunch of other exercises, but I just had too many cues for this one lol #FORMPOLICEFORLIFE 👮♀️
Throw these into your next upper body, full body, or ab workout and let me know!!!!