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  • johnparker__
    john parker
    @johnparker__

Images by johnparker__

Rotator Cuff.
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I always finish my training sessions with accessory work. When training the upper body, I end my sessions with various #rotatorcuff exercises like #proneyflys, #facepulls, and my favorite knee-to-elbow #externalrotations.
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Many of us walk and stand with a degree of shoulder slumping. This poor postural position could be from habitual activities like sitting in the car, at a desk, or improper form during #strengthtraining. It's important to continually strengthen and tighten the muscles of the upper back and shoulders to prevent further #kyphosis. Activating these muscles allow the often over tight #scalenes, #pecminor, and #anteriordeltoid a chance to reset into an optimal position.
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The knee-to-elbow #dumbbell external rotation should be performed from the scapular plane (around 30degrees from the midline of the body). This position is important since it's the strongest pressing position during the #kettlebellpress. Although I'm moving faster than a 4-1-1 tempo in the video, it's wise to allow a 4 count down, 1 count at the bottom, and 1 count on the way back to the starting position.
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I'll typically do 3 sets of 10-15 on my rotator cuff exercises at the very end of my sessions. This is also a good time to superset with abdominal exercises. Want to see my other favorite rotator cuff exercises?
Rotator Cuff. . I always finish my training sessions with accessory work. When training the upper body, I end my sessions with various #rotatorcuff  exercises like #proneyflys , #facepulls , and my favorite knee-to-elbow #externalrotations . . Many of us walk and stand with a degree of shoulder slumping. This poor postural position could be from habitual activities like sitting in the car, at a desk, or improper form during #strengthtraining . It's important to continually strengthen and tighten the muscles of the upper back and shoulders to prevent further #kyphosis . Activating these muscles allow the often over tight #scalenes , #pecminor , and #anteriordeltoid  a chance to reset into an optimal position. . The knee-to-elbow #dumbbell  external rotation should be performed from the scapular plane (around 30degrees from the midline of the body). This position is important since it's the strongest pressing position during the #kettlebellpress . Although I'm moving faster than a 4-1-1 tempo in the video, it's wise to allow a 4 count down, 1 count at the bottom, and 1 count on the way back to the starting position. . I'll typically do 3 sets of 10-15 on my rotator cuff exercises at the very end of my sessions. This is also a good time to superset with abdominal exercises. Want to see my other favorite rotator cuff exercises?
There’s nothing like a getting some sunshine. Thanks to @trainhylete for keeping me comfortable.
There’s nothing like a getting some sunshine. Thanks to @trainhylete for keeping me comfortable.
I’m a big believer in the #lunge. Implementing lunging into your #strength and #conditioning routine will help bulletproof the groin from injury.
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I’m currently writing an article for @kettlebellkings on the utility of lunging variations.
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How do you use the lunge? Do you load it? Use it for mobility? Forward, reverse, lateral lunges?
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In this video I’m demonstrating one of my favorite lunges: the 45 degree lunge. Notice how both feet remain parallel.
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This variation provides a nice stretch to the internal rotators of the rear leg.
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Lunges will work the #glutes to the max! I wish these Instagram chicks would put away their mini bands and load movements for ass gains.
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Take it from me, a beautiful, strong ass is about loading proper movements and not endless variety.
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#walkinglunge
#reverselunge 
#bootygains🍑
I’m a big believer in the #lunge . Implementing lunging into your #strength  and #conditioning  routine will help bulletproof the groin from injury. . I’m currently writing an article for @kettlebellkings on the utility of lunging variations. . How do you use the lunge? Do you load it? Use it for mobility? Forward, reverse, lateral lunges? . In this video I’m demonstrating one of my favorite lunges: the 45 degree lunge. Notice how both feet remain parallel. . This variation provides a nice stretch to the internal rotators of the rear leg. . Lunges will work the #glutes  to the max! I wish these Instagram chicks would put away their mini bands and load movements for ass gains. . Take it from me, a beautiful, strong ass is about loading proper movements and not endless variety. . . . #walkinglunge  #reverselunge  #bootygains 🍑
Fun game of SWING (like the game HORSE with kettlebells) with my good friend @kbfitbritt. @kettlebellkings
Fun game of SWING (like the game HORSE with kettlebells) with my good friend @kbfitbritt. @kettlebellkings
Rotation.
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Humans move in 3 dimensions. Movement is the product of our muscle, skeletal, and neural tissue interacting with one another to create fluidity in motion.
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In the gym setting, we #strengthtrain to promote cohesion among these tissues. Exercises like the #deadlift, #squat, #press, and #pull create complex movement patters that challenge our bodies to get stronger. Although these exercises are pragmatic for the trainee, we must not neglect #rotation and our innate ability to #balance and transfer load through the #fascialsystem.
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Every trainee has room in their program to incorporate #cablepushes and #cablepulls. What I like about these exercises is their emphasis on force, speed, balance, and coordination. In this video I am demonstrating heavy pushes and pulls that require a strong drive from the hips, to the core, to the extremities of the arm.
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These movements are a progression from the #sagittal plane (where most trainees must learn to coordinate their bodies). As the weight increases, more momentum is required to accomplish the push and pull. You can see me driving through my front leg to get the hips and core involved int the movement. These advanced level pushes and pulls train a rotational pattern that is excellent for strength, power, and rotational force.
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Which other exercises do you incorporate to train rotation?
Rotation. . Humans move in 3 dimensions. Movement is the product of our muscle, skeletal, and neural tissue interacting with one another to create fluidity in motion. . In the gym setting, we #strengthtrain  to promote cohesion among these tissues. Exercises like the #deadlift , #squat , #press , and #pull  create complex movement patters that challenge our bodies to get stronger. Although these exercises are pragmatic for the trainee, we must not neglect #rotation  and our innate ability to #balance  and transfer load through the #fascialsystem . . Every trainee has room in their program to incorporate #cablepushes  and #cablepulls . What I like about these exercises is their emphasis on force, speed, balance, and coordination. In this video I am demonstrating heavy pushes and pulls that require a strong drive from the hips, to the core, to the extremities of the arm. . These movements are a progression from the #sagittal  plane (where most trainees must learn to coordinate their bodies). As the weight increases, more momentum is required to accomplish the push and pull. You can see me driving through my front leg to get the hips and core involved int the movement. These advanced level pushes and pulls train a rotational pattern that is excellent for strength, power, and rotational force. . Which other exercises do you incorporate to train rotation?
I advise my clients to aim for 45 minute strength training sessions. With a complete warmup of 15 minutes, 45 minutes is sufficient to keep the body #anabolic while reducing #catabolic hormones like #cortisol.
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Long training sessions are over-glorified. I don't see it that way. It's prudent to realize the #MED (minimum effective dose) of each exercise/movement and train for an impetus of growth, not to muscular exhaustion. I tell my clients they should always leave the gym with a quarter to half tank of gas left in their energy systems.
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For most of us, what's the point of going till complete exhaustion? Most of us aren't professional athletes. Most of us want to look good, feel good, and perform well in our daily tasks and athletic pursuits. Less done better delivers optimal health.
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We must build the body intelligently as to not compromise our #adrenals and to maintain energy for the things we love: family, friends, hobbies, work. With all this in mind, I want my clients to realize their potential while getting a full-body workout that will leave them feeling great and build them for their next #workout.
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I'll often add combo exercises like this #curl to #arnoldpress. This hits two birds with one stone (biceps & deltoids). My father @jlp47 is demonstrating them perfectly. If you need help in designing a program, I'm your guy. Hit me up for some good ideas.
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John
I advise my clients to aim for 45 minute strength training sessions. With a complete warmup of 15 minutes, 45 minutes is sufficient to keep the body #anabolic  while reducing #catabolic  hormones like #cortisol . . Long training sessions are over-glorified. I don't see it that way. It's prudent to realize the #MED  (minimum effective dose) of each exercise/movement and train for an impetus of growth, not to muscular exhaustion. I tell my clients they should always leave the gym with a quarter to half tank of gas left in their energy systems. . For most of us, what's the point of going till complete exhaustion? Most of us aren't professional athletes. Most of us want to look good, feel good, and perform well in our daily tasks and athletic pursuits. Less done better delivers optimal health. . We must build the body intelligently as to not compromise our #adrenals  and to maintain energy for the things we love: family, friends, hobbies, work. With all this in mind, I want my clients to realize their potential while getting a full-body workout that will leave them feeling great and build them for their next #workout . . I'll often add combo exercises like this #curl  to #arnoldpress . This hits two birds with one stone (biceps & deltoids). My father @jlp47 is demonstrating them perfectly. If you need help in designing a program, I'm your guy. Hit me up for some good ideas. . John
Experiencing the grandeur of #Yosemite is awe inspiring. The glacier-carved granite reminds of us of just how small we really are.
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My first visit to Yosemite left me with a desire to continue exploring America’s bounty of national parks.
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By this time next week, I will continue my adventure in @zionnps. Here’s to nature. Here’s to us!
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#nationalpark 
#zion
#utah
#california
#johnmuir
Experiencing the grandeur of #Yosemite  is awe inspiring. The glacier-carved granite reminds of us of just how small we really are. . My first visit to Yosemite left me with a desire to continue exploring America’s bounty of national parks. . By this time next week, I will continue my adventure in @zionnps. Here’s to nature. Here’s to us! . . . #nationalpark  #zion  #utah  #california  #johnmuir 
It’s Friday! How are you going to inspire your health this weekend?!
It’s Friday! How are you going to inspire your health this weekend?!
What lies behind us and what lies before us are tiny matters compared to what lies within us. #emerson
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#personaltrainer 
#healthbuilding 
#sandiego 
#dumbbellworkout
Motivation.
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#press 2-3x per week. The #kettlebellpress provides functional strength to the shoulder girdle, while building  layers of muscle to the upper body.
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I like to alternate double kettlebell presses and single kettlebell presses from workout to workout.
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Always make sure to perform #verticalpulls and #horizontalpulls to balance out the pushing musculature.
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#bodybuilding 
#powerlifting 
#mesarim 
#personaltrainer
#strengthtraining
Kettlebell Complex
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Double Kettlebells - 5 reps each movement, 5 rounds.
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Double Clean + F. Squat
Double Push Press
Double Swing
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#kettlebellworkout
#kettlebellexercises 
#conditioning 
#personaltrainer
#mesarim
Knee Pain Sucks.
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Recently I've had clients suffering from knee pain on the bottom portion of their patellar tendons. They feel pain during #squats, #jumps, or any movement where the knee passes the toe. As a trainer, I have to emphasize that the knee passing forward of the toes is a natural movement. Think of walking down a flight of stairs or descending a trail - the knee passes the toe.
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When #anklemobility and #hipmobility are poor, the knee passing the toe can become dangerous and create stress on the patella. In this post I will demonstrate two exercises I use to boost the strength of the #vastusmedialis and #glutemedius muscles. The sequential strengthening of these two muscles give much needed support to the knees to keep them strong and pain free.
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Typically knee pain is a result of a past injury. Proper #strengthtraining can do wonders to support the musculature of the #quadriceps, #glutes, and #hamstrings. Proper firing and strength in these muscles can alleviate pressure on the #patella while offering increased performance in your sport of choice.
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This is my blueprint: I can show you the trail, but it's up to you to get to the top of the mountain.
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Front Foot Elevated Split Squat (works the #VMO) - allow knee to pass forward of the toe 3 x 8-12 reps/side
Single Leg Box Squat (for strong glute medius) - 3 x 8-12 reps/side
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Further, exercises like #clamshells, #bandedhipextensions, and #monsterwalks can help support the the hip's external rotators.
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If wanted, I can create a post on proper stretches for the lower body. Let me know!
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#kneepainsucks
Knee Pain Sucks. . Recently I've had clients suffering from knee pain on the bottom portion of their patellar tendons. They feel pain during #squats , #jumps , or any movement where the knee passes the toe. As a trainer, I have to emphasize that the knee passing forward of the toes is a natural movement. Think of walking down a flight of stairs or descending a trail - the knee passes the toe. . When #anklemobility  and #hipmobility  are poor, the knee passing the toe can become dangerous and create stress on the patella. In this post I will demonstrate two exercises I use to boost the strength of the #vastusmedialis  and #glutemedius  muscles. The sequential strengthening of these two muscles give much needed support to the knees to keep them strong and pain free. . Typically knee pain is a result of a past injury. Proper #strengthtraining  can do wonders to support the musculature of the #quadriceps , #glutes , and #hamstrings . Proper firing and strength in these muscles can alleviate pressure on the #patella  while offering increased performance in your sport of choice. . This is my blueprint: I can show you the trail, but it's up to you to get to the top of the mountain. . Front Foot Elevated Split Squat (works the #VMO ) - allow knee to pass forward of the toe 3 x 8-12 reps/side Single Leg Box Squat (for strong glute medius) - 3 x 8-12 reps/side . Further, exercises like #clamshells , #bandedhipextensions , and #monsterwalks  can help support the the hip's external rotators. . If wanted, I can create a post on proper stretches for the lower body. Let me know! . . . #kneepainsucks 
High tension = strength + muscle mass.
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3x3 at 365lbs #defecitdeadlift .
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#mesarim 
@mesarimsd 
#deadlift
#powerlifting 
#musclemass
#bodybuilding
Kettlebell Arm Bar/Bent Arm Bar
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This morning's post discussed setting foundations for living a healthy lifestyle. Exercise is no exception.
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I had 30 minutes free before my first client this morning and wanted to rev up my system with a quick training session. With limited time, I defaulted to a universal warmup I'll use before any intense activity.
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Here is a demo of a kettlebell arm bar, to a bent arm bar, then back to an arm bar. This movement focuses on packing the shoulder while achieving new ranges of thoracic rotation. It's a move I highly recommend as most clients lack good thoracic extension and rotation.
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After this easy warmup, I jumped into:
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5 kettlebell presses per side
superset
5 chinups
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I completed 5 rounds before hitting 3x10 full ROM dumbbell flys.
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I hope this helps!
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#kettlebelltraining
#kettlebellkings
@kettlebellkings
#kettlebellarmbar
#kettlebellbentarmbar
Kettlebell Arm Bar/Bent Arm Bar . This morning's post discussed setting foundations for living a healthy lifestyle. Exercise is no exception. . I had 30 minutes free before my first client this morning and wanted to rev up my system with a quick training session. With limited time, I defaulted to a universal warmup I'll use before any intense activity. . Here is a demo of a kettlebell arm bar, to a bent arm bar, then back to an arm bar. This movement focuses on packing the shoulder while achieving new ranges of thoracic rotation. It's a move I highly recommend as most clients lack good thoracic extension and rotation. . After this easy warmup, I jumped into: . 5 kettlebell presses per side superset 5 chinups . I completed 5 rounds before hitting 3x10 full ROM dumbbell flys. . I hope this helps! . . . #kettlebelltraining  #kettlebellkings  @kettlebellkings #kettlebellarmbar  #kettlebellbentarmbar 
Foundation.
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Our lives are full of options - so much so that we get paralyzed in our analysis of how to successfully circumnavigate our health building. Although variety is the "spice of life," a foundation built on consistency is our rock. When we lay a regulated framework for our daily habits, our health can blossom.
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Each week, my goal is to have one superfood salad per day. I like my salads to contain as much a variety of colors as possible. The salad is smothered in #EVOO and chalked full of antioxidant rich vegetables. Do I have time to prepare this perfect meal every day? No. Do I still make the effort? Yes. If I'm fulfilling this health-promise to myself 5 days out of 7, it's likely that I'll achieve a quality intake of my weekly vegetables and the fiber, folate, and minerals that go along with it.
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Our foundation is everything that we do to promote health. Making a promise to ourselves to #strengthtrain 4 days per week in a #pushandpull fashion guarantees that we maintain #musclemass while keeping #bodyfat low.
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Aiming for consistent sleep of 7-9 hours per night provides our body with much needed mental and physical repair. If you're like me, this may not happen for a few days of every week. But that doesn't mean it should not be attempted. It should be your GOAL. It is your FOUNDATION.
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Healthy people are successful in #habitformation. They set rules and boundaries for themselves on what is enough, what is too much, and what is ideal to achieve their #healthbuilding.
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What can you do? You can be honest with yourself. How can your morning routine improve? Is your nightly glass of #wine causing a groggy wakeup? Are you storing extra body fat? How can you mitigate stress? Is your food providing you with the minerals that you need to create #sexhormones? How could your life be better with less.
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My clients know that it's impossible to always be on track. But they also know that consistency is key. The better the foundation, the better results. If you're a busy person, I can help you. If you're over fat and need to gain muscle, I'm your guy. Just know that we all go through this process. Setting your intention is key. Accountability is paramount.
Foundation. . Our lives are full of options - so much so that we get paralyzed in our analysis of how to successfully circumnavigate our health building. Although variety is the "spice of life," a foundation built on consistency is our rock. When we lay a regulated framework for our daily habits, our health can blossom. . Each week, my goal is to have one superfood salad per day. I like my salads to contain as much a variety of colors as possible. The salad is smothered in #EVOO  and chalked full of antioxidant rich vegetables. Do I have time to prepare this perfect meal every day? No. Do I still make the effort? Yes. If I'm fulfilling this health-promise to myself 5 days out of 7, it's likely that I'll achieve a quality intake of my weekly vegetables and the fiber, folate, and minerals that go along with it. . Our foundation is everything that we do to promote health. Making a promise to ourselves to #strengthtrain  4 days per week in a #pushandpull  fashion guarantees that we maintain #musclemass  while keeping #bodyfat  low. . Aiming for consistent sleep of 7-9 hours per night provides our body with much needed mental and physical repair. If you're like me, this may not happen for a few days of every week. But that doesn't mean it should not be attempted. It should be your GOAL. It is your FOUNDATION. . Healthy people are successful in #habitformation . They set rules and boundaries for themselves on what is enough, what is too much, and what is ideal to achieve their #healthbuilding . . What can you do? You can be honest with yourself. How can your morning routine improve? Is your nightly glass of #wine  causing a groggy wakeup? Are you storing extra body fat? How can you mitigate stress? Is your food providing you with the minerals that you need to create #sexhormones ? How could your life be better with less. . My clients know that it's impossible to always be on track. But they also know that consistency is key. The better the foundation, the better results. If you're a busy person, I can help you. If you're over fat and need to gain muscle, I'm your guy. Just know that we all go through this process. Setting your intention is key. Accountability is paramount.
Reminder: you’re one hike away from a beautiful outlook on your place in the cosmos.
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#penasquitoscanyon 
#hikesandiego 
#sandiego
#activelifestyle