September 21, 2019

!!! Tomorrow 9/22 @ 9am, ROM WOD come get #swoleandflexy. 🧘🏻‍♀️

April 28, 2019

Happy Sunday ! 🧘🏻‍♀️

November 19, 2018

with ・・・ DEEP OR SHALLOW SQUATS for the most #gainz? . Collaboration with . 🤔 Researchers sought to answer this question by having men randomly assigned to a deep squat group (squatting to 120* of knee flexion) and a shallow squatting group going to only 60* of flexion. . After 12 weeks of training they found: -The deep squat group got about 20% stronger in both the shallow and deep squat testing conditions . -The shallow squat group got 36% stronger in the shallow squat and 9% stronger in the deep squat testing . -The deep squat group had superior increases in front thigh cross sectional area ( #QUADZ) . -The deep squat group also had greater increases in isometric knee extension and jump performance . 🏻 Researchers concluded that “Training elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.” . 🏻BUT as always training goals and individual needs should be focused on with exercise prescription. . Bloomquist et al 2013. Effect of range of motion in heavy load squatting on muscle and tendon adaptations.

October 10, 2018

Some quick tips to help with your pull-ups today… with ・・・ 🗣THE KIPPING PULL-UP: ••• When you think of the Kipping Pull-Up, do your arms immediately start to hurt? . If so, you’re approaching the skill all wrong. ••• The Kipping Pull-Up is not necessarily an exercise design to build strength (train strict pull-ups if that’s your goal). . But rather, the Kipping Pull-Up is coordination based, meaning, your technique + swing should do the majority of work for you. ••• In the photo, do you see how I begin my vertical rise with a closed (piked) hip? . This allows me to produce tons of power through an aggressive hip extension (butt squeeze), that sends my body towards the bar. ••• Meaning? Your arms don’t have to work very hard. ••• If you’ve been struggling to get your first Kipping Pull-Up, take a step back, and evaluate not only your movement pattern, but your mindset. ••• If you’re mentally approaching gymnastics skills incorrectly, you’re setting yourself up for a long, hard road. ••• Think about the skill, break down the mechanics, and figure out how to do it the easiest ways possible. . THEN, gymnastics becomes simple. ••• GIVEAWAY TOMORROW! . Check back to win a pot of Victory Grips, Crossover Symmetry bands, 1st Phorm + Lurong Supplements, and more of my favorite products. . Turning on post notifications helps. Do it. ••• ••• . . . . . .