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Straddle Leg Lifts ___ This is a great drill to build compression strength for press to handstands and also help with the pancake position. ___ Keep your hands flush to the floor, while maintaining lock knees raise the legs as high as possible, and pause briefly at the top. ___ Give 5 rounds of 5 reps with a 10 second pause on the last rep ___ #trusttheprocess #justdoit #putinthework #bodymind #workharder #worksmarter #prehab #hipmobility

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myrunningaddictionsg. “The Greatest Stretch Ever”
—————
The Why:
A bit of a bold name, but t

“The Greatest Stretch Ever” ————— The Why: A bit of a bold name, but this stretch is pretty great as far as stretches go. Also known as the “Runner’s Stretch”, this movement is a form of dynamic stretch and is used to improve mobility and prepare the body for a lower body or full body workout. ———— The What: This movement simultaneously helps improve mobility in 3 main areas: 1) Hips 2) Shoulders 3) Thoracic Spine (rotational aspect) .. —————- The How: Perform 2 sets of 3-5 repetitions (per side) pre-workout and BEFORE any activation or stability protocols you may use. *Note* this is a TOUGH movement to do if you are tight - you may need to put a yoga block or a step under your hand to begin with. Maintain breathing and do not force movement you don’t have. . . . Repost @jonathan.ells myrunningaddiction.com @myrunningaddictionsg #stretching #stretch #worldsgreateststretch #runnersstretch #stretchesforrunners #flexibilitytraining #mobilitytraining #hipmobility #hipmobilitywork #shouldermobility #training💪 #movementprep #movementpreparation #preworkout #warmup #warmupexercise #warmupworkout #squatwarmup #gymmotivations #fitnesstips #trainertips #movement #personaltrainers #fitfam #fiteast #letsgetit

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physiotherapytool. A Loaded Stretch/Movement For The Hip Flexors & Quad Muscles.⁣
⁣
This

A Loaded Stretch/Movement For The Hip Flexors & Quad Muscles.⁣ ⁣ This is much more dynamic and intense way of stretching when compared to a static stretch like the couch stretch for example. ⁣ ⠀⠀⠀⠀⠀⠀⠀⠀⁣ This diagonal stretch, helps to open up the front of the body and improve your flexibility and strength in these muscles. ⁣ ⠀⠀⠀⠀⠀⠀⠀⠀⁣ As it is an active stretch, it is also working your nervous system and other tissues such as tendons, which generally makes it a lot more taxing than static stretches, so using the correct progressions before you attempt this variation is important. ⁣ ⠀⠀⠀⠀⠀⠀⠀⠀⁣ I love this one; it’s fun to do and can be scaled right back to easier versions if you struggle with it.⁣ ⁣ Leave a comment if you would like to see scaled back versions of this movement. ⁣ Repost @calum.watson.pt Physiotherapytool.com @physiotherapytool ⠀⠀⠀⠀⠀⠀⠀⠀⁣ #movementislife #controlyourselfevenmore #functionalrangeconditioning #gymnasticbodies #getfit #getfitforlife #workout #workoutroutine #gymlife #active #hipmobility #hipstretch #mobilityweek #stretches #hipflexorstretch

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20% of people suffer from pain, everyones busy, and we all want to save money. My Daily Mobility solves all of these problems for less than 50 cents a day. Optimize range of motion, enhance performance, accelerate recovery, and never suffer from pain again. All it takes is just 10 minutes each day! — CLICK THAT LINK IN MY BIO TO SIGN UP! . . . #functionalrangeconditioning #kinstretch #controlyourself #fitness #stretch #yoga #gymnastics #mobility #idoportalmethod #idoportal #movement #movementculture #onnit #getonnit #detroit #michigan

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uphealthperformance. 🏌️Looking to improve your ability to rotate into your back swing?
——

🏌️Looking to improve your ability to rotate into your back swing? —— 90 90 Hip IR Mobility 🦵to improve mobility and control of lead and trail leg for better backswing and follow through. With pushing down and and lifting up the foot try to stay stable and not lean excessively (the foot doesn’t have to come up off the ground, with time it will if you keep working on it). #hips #hipmobility #hipstability #mobility #stability #healthybody #happyjoints #movement #golf #golfswing #mytpi #movemore #justmove #hitbombs

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JUMPING INTO THE WEEKEND LIKE...🦘 ⠀⠀⠀ Knee jumps are perfect plyometric exercises to develop an explosive and athletic lower body. Knee jumps are an intermediate-advanced accessory work-out. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The biggest benefit of plyometrics is mostly neurological: your central nervous system will become more explosive. It allows you to jump higher, sprint faster and kick harder. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . #kneejumps #accessorywork #functionalyoga #yogability #mobility #hipmobility #plyometrics #plyometricstraining #accessoryworkout #yogamobility #mobilitytraining #mobilitywod #mobilitywork #mobilitychallenge #mobilityexercises #crossfitgirls #crossfitlife #yogaforall #yogaforhealth #jumpsquats #crossfitnogravity #crossfitdutch #crossfitnederland ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

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fit.man3. Now the good weather is here! Choose carefully 😊☀️ Despite how well i

Now the good weather is here! Choose carefully 😊☀️ Despite how well intended we are in sticking to our optimal nutritional protocols, assembling maximum enjoyment from our lives has to [without doubt] involve a flexible dietary intake. - - And given that high summer is approaching, enjoying an ice cream/lolly whilst experiencing such pleasing climates may further enrich our enjoyment during such times. - - And if appreciation of energy values of such palatable delights is required, this graphic shows that an array of low calorie options can easily fit into most dietary intakes regularly with relative caloric insignificance. And those that happen to be calorie dense can be handled with moderate composure depending on total energy intake. - - Summer is here. The question is: which one is your favourite? 🍡 - Credit: @thefitnesschef_ - #prehab #rehab #backpain #lowbackpain #sciatica #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #flyefit #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #myodetox #mobility #hipmobility #yogafit #stretchdaily⁣ #iifymgirls #didyouknow

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Hallöchen 🤗 Die Idee für den heutigen Post bzw. die heutigen drei Übungen kommen von @jo.hanna.l.h 💪🏻😎 Mobilität und Beweglichkeit sind grundlegende Elemente um wirklich effektiv trainieren zu können 🚀💪🏻 Baut die Übungen regelmäßig in euer Training ein und ihr werdet merken, dass ihr mehr und besser arbeiten könnt 😎 Viel Spaß dabei und einen schönen Start in das Wochenende 😎 #dercoachmitch #personaltrainer #tübingen #mobility #beweglichkeit #functionalmovement #movementprep #hipmobility #fitnessmotivation #bodyweighttraining #fitfamgermany

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actifoam. Foam rolling is a simple self / manual therapy technique, often used t

Foam rolling is a simple self / manual therapy technique, often used to improve flexibility, recovery, and athletic performance. It can help relieve muscle tightness, soreness, and inflamation, and increase your joint range of motion. Foam rolling can be an effective tool to add to your warm-up or cool-down, before and after exercise. #actifoam #foamroller #foamrolling #sportstherapy #muscletherapy #stretching #sportsmassagetherapy #fitness #fitnesstips #stretchingexercises #sportsmassage #hipmobility #mobilitywork #myofascial #myofascialtherapy #recovery #healthyback #shouldermobility #spinemobility #flexibility #foamrollerstretching #pilates #yogablock #yoga #peanutmassageball #massageball #physio #painrelease #myofascialreleasetherapy

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clarie_197. \"When you've seen beyond yourself, then you may find ,peace of mind is

"When you've seen beyond yourself, then you may find ,peace of mind is walking there"~George Harrison ---------------------------------- Pineapple 20% (codice sconto/discount code) : clapino Link: www.pineappleclothing.com/?srrf=3Oyfo • • • • • • • • • #womensfitness

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✨ C H R I S T M A S  G I V E A W A Y ✨ ⠀⠀ This year we've teamed up with our special friends at @CafeMojoMundaring to bring you an A W E S O M E Christmas giveaway, with two prizes up for grabs! 🎁🎁 ⠀⠀ 𝐘𝐨𝐮'𝐥𝐥 𝐡𝐚𝐯𝐞 𝐭𝐡𝐞 𝐜𝐡𝐚𝐧𝐜𝐞 𝐭𝐨 𝐖𝐈𝐍 : ⠀⠀ A $50 Voucher for Cafe Mojo and a variety of Physiotherapy supplies including a short foam roller, a massage stick, a spiky ball and more 🤩 ⠀⠀ 𝙊𝙍 a $25 Voucher for Cafe and a variety of Physiotherapy goodies too. YAY!! 🎉 ⠀⠀ For your chance to win one of these amazing gifts, all you have to do is: ⠀⠀ ✔️ Follow us on Instagram ✔️ Follow @cafemojomundaring on Instagram ✔️ Like this post ✔️ Tag a friend on this post ✔️ Share this post ⠀⠀ Two very lucky winners will be drawn next week just in time for Christmas. GOOD LUCK!!🎄⭐️☺️ #christmasgiveaway

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evofitness.de. Denke positiv. Wir wünschen dir ein tolles Wochenende! 
#EVOFitness #F

Denke positiv. Wir wünschen dir ein tolles Wochenende! #EVOFitness #FitnessEVOlved

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It’s officially 12 Days till Christmas and we are bringing back our 12 Days of #CAPAthletes leading up to Christmas🎄. ➖➖➖ DAY 1🌟: Meet Rosearna Stairmand- @rosearna.stairmand one of our Tennis🎾 Athletes that we currently train. Rosearna is also an amazing #Netball Athlete but, transitions over to Tennis during the Summer. She is currently preparing for Nationals starting this week. Rosearna maybe built small🐀 but, she has amazing speed and great power💥 in her serves. She is only a Year 9 but, is already playing against players way above🔝 her age group. In addition to all of that she has scoliosis in her spine which limits some of her movements and makes it harder for her to develop certain actions. However, when you watch her train and play you wouldn’t think she has scoliosis as she pushes herself in everything she does to make sure she doesn’t allow her disadvantage stop her from reaching her goals. We ❤️ her spirit and work ethic and we cannot wait to hear about her results after Nationals which we have no doubt she will kill. Stay tune for our next 12 Days Athletes leading up Christmas 🔜. #tennis #tennisgirl #tennis🎾 #hipmobility #capathletes #porirua #wellington

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obesityms. La #obesidad influye en la capacidad de generar fuerza, potencia y des

La #obesidad influye en la capacidad de generar fuerza, potencia y desarrollo de una prefatiga que nos lleva a inestabilidad de las articulaciones y una mayor carga de las mismas. . #anklemobility #hipmobility #obesitymanagementschool @javierbutra

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Mit Türchen Nummer 13 beginnt schon die 2. Hälfte ✨ und dahinter befindet sich der Couch Stretch 🎄 | Anzeige . Ideal zum Öffnen des Hüftbeugers, welcher gerne eine Rolle bei unteren Rückenschmerzen spielt 🤯 Im Idealfall ist das Knie und der Fußrücken an der Wand (oder wie hier an den Gewichtsscheiben), das vordere Bein im 90Grad-Winkel aufgestellt und die Hände müssen nicht zum Aufstützen benutzt werden! 🤓 . Tastet Euch an die Übung heran: Haltet Sie 30 Sekunden und steigert Euch, bis ihr auf beiden Seiten 2 Minuten schafft! 🎄 . . . . . . #training #physiotherapie #gesundheit #gesundbleiben #krafttraining #mobility #beweglichkeit #derwilleindir #machdichwahr #fitwerden #fitfamgermany #fitnessde #stuttgart #bewegung #beweglichkeitstraining #dehnen #mobilitytraining #physiotherapy #fitnessinstuttgart #movebetter #movewell #functionaltraining #functionalmovement #schmerzfrei #sporttherapie #hipmobility #rückentraining #rückenschmerzen

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Diese Übung hilft mir super... ... Um Verspannungen😩 und Blockaden😫 in der Lendenwirbelsäule und im Iliosakralgelenk vorzubeugen oder zu vermeiden, ist diese Übung🤸🏻‍♂️ super❗️ ... Deshalb habe ich sie in meine tägliche Abend-Mobility-Routine mit aufgenommen😃 ... Am Anfang habe ich mich damit wirklich schwer getan, aber in den letzten Wochen habe ich einen deutlichen Fortschritt gesehen😊 ... Hast du die Übung schonmal ausprobiert❓

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The goblet squat is a great exercise to teach squat mechanics for beginners. When you hold a dumbbell or kettlebell in front of your body, you create a shift in your centre of gravity. This allows for a more upright torso and deeper squat position. It particularly helps people with mobility issues to slowly progress into the barbell squat with proper form. If you are an intermediate lifter you can use the goblet squat as a warm up to increase the mobility of ankles and hips. The goblet squat is best performed with higher rep ranges because it may not be possible to use higher loads with a single dumbbell. Use it as either an activation exercise prior to your regular squatting, or use it as a way to increase mobility and range of motion. How to: Stand with your feet between hip- and shoulder-width apart. Hold a dumbbell or kettlebell vertically with your hands underneath the top of the weight. Hold the weight against your body. Keep your core tight, back flat and dumbbell or kettlebell in contact with your body, bend your hips and knees to start your squat. Drive your heels into the ground push yourself up to the starting position. The Heel Elevated Goblet Squat is a variation where you place a wedge or small plates under your heels. Elevating your heels compensates for a lack of mobility to squat deep. You can use a resistance band placed around your knees for an extra burn. Do you goblet squat? If not, try it and let us know what you think. #shredifyme #gobletsquats #gobletsquat #squatmobility #anklemobility #hipmobility #fitat40 #fitover40 #fitatanyage #fitspire #strongerthanyesterday #strongereveryday #chennai #chennaifitness #nammachennai #madras #indiafitness #fitindia #teampixel

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revolayn. Day 365 post-op. I saw this #pistolsquatjacketchallenge on @mr_barfrea

Day 365 post-op. I saw this #pistolsquatjacketchallenge on @mr_barfreakz's story and thought I'd give it a go to celebrate my 1 year post-op ACLR. Already ran my 9:09 mile, which is my best time yet. And considering I detest running for the sake of running, I'll take it. . I didn't have a jacket, so opted for a #pistolsquatsweaterchallenge version. I recorded in selfie mode, so first leg is my non-op-leg and second is my op-leg. I'm getting smoother and dropping down but still can't get back up. I tried. Part of considering myself back to 100% is to get my pistol squat back on my op-leg. . Tag these challengers if you give it a go: @dr.jcardozadpt, @b_nevison, @clayton.moves. . #keepgoing #progress #aclrehab #aclrecovery #injuryrecovery #pistolsquat #challenge #calisthenics #dallasthenics #barfreakz #streetworkout #balance #mobility #hipmobility #anklemobility #flexibility #training #bodyweighttraining #exercise #fitness #fitnessmotivation #movement

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DIABETES. _ Diabetic Amputation is a consequence of Diabetic Neurology, where in the feet becomes numb and thus injuries and ulcers can't be felt. Healing of it becomes difficult and causes serious infections. Which in turn may lead to Amputation. _ DON'T TAKE DIABETES LIGHTLY. _ 🔔Follow @fitculprit_by_hora . . . ______________________________________ 𝗗𝗠 𝗙𝗢𝗥 𝗢𝗡𝗟𝗜𝗡𝗘 𝗖𝗢𝗡𝗦𝗨𝗟𝗧𝗔𝗧𝗜𝗢𝗡🌟 ______________________________________

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流動瑜珈(中階)20:30-21:30@Acro空間 @acroyogataipei 雖然課程名稱是中階,但我們仍持續花了很多時間練習基本功;除了讓身體的根基更加穩固外,紮根的鍛鍊更是讓學員將來成長的空間提供了很大的養分。 歡迎加入我們的練習😊 Instructor: Josh @bboy_meets_yoga 👉🏻 joshyou.com #innerstrength #yogamotivation #foundation #yoga #髖關節 #髖關節訓練 #髖的活動穩定度 #易帥體質 #身體修復 #基本功練習 #呼吸靜心冥想 #紮根紮穩 #嘉許 #artemis

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sugarysixpack. 3 quick hip mobility exercises! These can also be used as part of a wa

3 quick hip mobility exercises! These can also be used as part of a warmup up🙂 •cassock squat Adjust for your range of motion. Long though torso. Chime tucked. I also don’t do a great job of ribs being tucked here! •Hip circles R&L Stay long through the torso, chin tucked for neutral spine •Quadruped hip rotation (2 ways) No dipping and arching of the low back. Stay long through the torso

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theupgradeguys. Let’s take a look at how we might use CARs to Assess the Hips.⁣⁣
⁣⁣
💥

Let’s take a look at how we might use CARs to Assess the Hips.⁣⁣ ⁣⁣ 💥Tag a friend who needs better hips. ⁣⁣ ⁣⁣ Got questions or want to have us come in for a mobility workshop? DM us. .⁣⁣ ⁣⁣ 👉🏾Get on our VIP List using the bio link and we’ll send you our Daily Mobility video for free. .⁣⁣ ⁣⁣ ⁣ T shirt: @kettlebellgains_apparel⁣ ⁣ #controlyourself #upgradeyoshit #upgradeyourlife #frcms #hipaxialrotation #functionalrangeconfitioning #mobility #fitness #fitstagram #workout #health #prehab #personaltraining #hiphealth #upgradeyohipshit #fitness #fitstagram #neckmobility #hipmobility #golfgitness #golf #upgradeyohipshit #mobilitytraining #sportsperformance

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stevenmoralescpt. Today I explored More modality integration with GRIP Approach and FRC.

Today I explored More modality integration with GRIP Approach and FRC. 🔻 First I tested my external hip rotation via GRIP Approach extra coxa test which I fail. Then I did FRC external hip rotation PAIL/RAILs for 1 round. Now typically I do 2 but I wanted to do just the 1 to see what that would do in terms of gaining mobility. It clearly works as you can see from the photos and the video.l which gets me much closer to a pass. 🔻 Next I want to try 2 rounds of PAIL/RAILs to see what that will do and eventually stack Eccentric Neural Grooves and Extra Coxa Global rest on to see how much I can gain with my external hip rotation. 🔻 Now if you’ve read this far and are wonder why I want to do this at all or “who cares” just go lift I can assure you I need to improve my hip mobility along with my spine and ankle. This has become very apparent through various active and passive tests as well as “throwing out” my back multiple times (disc herniation 3 times) because my hips were so tight they wouldnt allow my spine move as well as it needs to. In FRC we say “when load exceeds tissue capacity you have an injury” and that has happened enough times it’s undeniable I need more mobility. 🔻 Right now I’m exploring what works for me more and more while trying to create a better understanding of why it works. 🔻 #hipmobility #functionalrangeconditioning #mobilityisstrength #mobility #frc #exploration #strengthtraining #fitness #mobilitytraining #personaltrainer #personaltrainertulsa #tulsapersonaltrainer #tulsafitness #tulsa #functionaltraining #fit #fitnesstulsa #training #personaltrainerstulsa #functionalrangesystems #fitnessmotivation #hips #flexibility #spinemobility #mobilitywod #spine

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committedhp. JUST A FEW HOURS LEFT!!!⁠
20% OFF EVERYTHING NOW⁠
⁠
Are you giving wee

JUST A FEW HOURS LEFT!!!⁠ 20% OFF EVERYTHING NOW⁠ ⁠ Are you giving weeds or planting seeds?⁠ Is your gift a distraction or an opportunity to succeed?⁠ Are you gratifying impulse or fulfilling a need?⁠ Is it just a shiny object or thoughtful deed?⁠ ⁠ Give a gift that keeps on giving this year.⁠ Invest in wellness with your holiday cheer.⁠ ⁠ #MoballRoller #BetterBand⁠ _______________________________ ⁠ #foamroller #movebetter #recover #resistancebands #fitnessmotivation #backpainrelief #backhealth #shoulderhealth #healthylifestyle #fascialfitness #triggerpoint #selfmassage #trainsmarter #mobility #activelifestyle #hipmobility #myofascialrelease #trainsmarter #betterposture #posture #healthmotivation #musclerelief #flexibility #prehab #muscleactivation #bodyawareness #physicaltherapy #spinalhealth

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justin_trott_physio. The struggle is real!!!!
Working client through Side lying controlled

The struggle is real!!!! Working client through Side lying controlled hip articular rotations after sustained posterior capsule stretch!. #CARs #everydamnday #earlyintheam #FRCms #makeshitworknice #physiotherapy #thephysiolife #hipmobility #functionalrangeconditioning #functionaltraining #singapore #physionique

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mobilitytrainingau. Wanting to improve your squat? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here's 3 exercises y

Wanting to improve your squat? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here's 3 exercises you can try. Pay attention to what these feel like... ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Reposted from @junglebrothersmovement - Squatting better for most humans is not about more weight on the bar, but having better mechanics...⁣ ⁣ Once the adequate mobility is in place, your ability to add plates to the bar will skyrocket 🚀⁣ ⁣ 1. ANKLES 🦶🏼⁣ ⁣ Increasing range here will pay enormous dividends, especially for those who wear restrictive footwear most days (restrictive basically being anything except specifically barefoot designed footwear) ⁣ ⁣ - Get into a fisherman's squat⁣ - Brace against your thigh, then drive knee over the toes while keeping foot flat⁣ - Add weight if needed, work for 45-90s ⁣ - Volume helps with this one, so do it daily and for as long as you feel it helps ⁣ -----⁣ ⁣ 2. HAMSTRINGS aka HAMMIES aka LEG MEAT 🍗⁣ ⁣ Lengthen these guys out with some single leg good mornings. ⁣ - Knee is locked, hips push back as body hinges forward⁣ - Keep other foot in line with standing leg, floating on the toes for balance⁣ - Do 10 reps, hold last rep 10s⁣ -----⁣ ⁣ 3. GLUTES & HIP FLEXORS 🍑⁣ ⁣ Loosening up around the glutes will free the lower back, and allow the hips to function better. This active pigeon stretch hits both at once ⁣ ⁣ - Keep front shin vertical ⁣ - Drive knee towards floor, maintaining a perpendicular shin to spine alignment ⁣ - Keep spine long, and only go as deep as you can control ⁣ - Do 10 reps, hold the last rep 10s ⁣ -----⁣ ⁣ Try 2-3 sets of these before your squat workout. You can even use these drills for general hip mobility, even if you aren't into squatting heavy bars ⁣ ⁣ If you know someone who'd benefit from this video please tag them here 👊🏼⁣ ⁣ #jbtribe⁣ #squatmobility⁣ #hipmobility⁣ #anklemobility @mobilitytrainingau

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muscles_union. ꜱᴀᴠᴇ ᴛʜɪꜱ ᴘᴏꜱᴛ ꜰᴏʀ ʟᴀᴛᴇʀ 📲
𝗧𝗔𝗚 𝗔 𝗙𝗥𝗜𝗘𝗡𝗗 𝗧𝗛𝗔𝗧 𝗦𝗞𝗜𝗣𝗦

ꜱᴀᴠᴇ ᴛʜɪꜱ ᴘᴏꜱᴛ ꜰᴏʀ ʟᴀᴛᴇʀ 📲 𝗧𝗔𝗚 𝗔 𝗙𝗥𝗜𝗘𝗡𝗗 𝗧𝗛𝗔𝗧 𝗦𝗞𝗜𝗣𝗦 𝗟𝗘𝗚 𝗗𝗔𝗬! By @TheTrainingManual Follow @muscles_union for daily fitness/nutrition tips & education📚 - Most guys try to skip leg-day or get it over with as quickly as possible, by ignoring big parts of their legs, mainly because they think it's boring and tiring to train something that isn't as "visual" as the upper body. ⠀ 🐥You don't want to do that. If you're training for visuals, you want your legs to match your upper body, or you'll end up as a chicken-leg-guy. ⠀ And to get a well-rounded leg physique, you don't want to jump onto your quadriceps exercises only, which happens to some people. Below is a guide for you to create a big and strong lower body! ⠀ ♦️ So, to get a well-rounded leg day, aim for 1-2 exercises per muscle group of the 4 above. If you're training for muscle growth, you can aim for 2-6 sets per exercise and 6-15 reps. ⠀ For Strength, you can go for 2-6 sets per exercise and 2-6 reps. ⠀ 🔑 Remember, you want to keep progressively overload by, for example, increasing the weight. ⠀ When, you ask? ⠀ A good guide is, if you're doing 3 sets of 10 reps; and on your last set, you can perform 12 reps, then you can increase the weight by 2-10%. ⠀ What is your favorite leg exercise? Comment below! 👇 . . . . . #squat #squats #glutes #legday #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #hypertrophy #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #myodetox #shouldermobility #mobility #hipmobility #yogafit #stretchdaily⁣ #iifym #sportperformance

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Use the Kingsfield SPARK to help you recover faster and more effectively after your workout. Increase range of motion, blood flow, and flexibility by up to 40% compared to 18% with a traditional foam roller. Get yours today 👉@kingsfieldfitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #foamroller #foamrolling #foamroll #mobilitywod #hipmobility #rangeofmotion #soremuscles #running #fitness #fitnessroutine #dynamicwarmup #myofascialrelease #functionalfitness #recovery #musclesoreness #flexibility #recoverytools #workout #crossfit #warmup #staymoving #sweat #getitdone ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

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Squatting better for most humans is not about more weight on the bar, but having better mechanics...⁣ ⁣ Once the adequate mobility is in place, your ability to add plates to the bar will skyrocket 🚀⁣ ⁣ 1. ANKLES 🦶🏼⁣ ⁣ Increasing range here will pay enormous dividends, especially for those who wear restrictive footwear most days (restrictive basically being anything except specifically barefoot designed footwear) ⁣ ⁣ - Get into a fisherman's squat⁣ - Brace against your thigh, then drive knee over the toes while keeping foot flat⁣ - Add weight if needed, work for 45-90s ⁣ - Volume helps with this one, so do it daily and for as long as you feel it helps ⁣ -----⁣ ⁣ 2. HAMSTRINGS aka HAMMIES aka LEG MEAT 🍗⁣ ⁣ Lengthen these guys out with some single leg good mornings. ⁣ - Knee is locked, hips push back as body hinges forward⁣ - Keep other foot in line with standing leg, floating on the toes for balance⁣ - Do 10 reps, hold last rep 10s⁣ -----⁣ ⁣ 3. GLUTES & HIP FLEXORS 🍑⁣ ⁣ Loosening up around the glutes will free the lower back, and allow the hips to function better. This active pigeon stretch hits both at once ⁣ ⁣ - Keep front shin vertical ⁣ - Drive knee towards floor, maintaining a perpendicular shin to spine alignment ⁣ - Keep spine long, and only go as deep as you can control ⁣ - Do 10 reps, hold the last rep 10s ⁣ -----⁣ ⁣ Try 2-3 sets of these before your squat workout. You can even use these drills for general hip mobility, even if you aren't into squatting heavy bars ⁣ ⁣ If you know someone who'd benefit from this video please tag them here 👊🏼⁣ ⁣ #jbtribe⁣ #squatmobility⁣ #hipmobility⁣ #anklemobility @mobilitytrainingau

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