UPPER BODY WARMUP
Here is a warmup meant to bring you through through 3 ranges in one smooth motion.
1️⃣ Protraction to stretch across the back
2️⃣ Lateral bend to get into the lat and down the side
3️⃣ Finally, a chest opener
Move through this circle 10-12 times and see how your body feels.
Turn sound on 🔊
⚡️ G E T A M P E D ⚡️ b/c NO ONE wants to see any half-ass efforts in the gym 😡! Money we can earn back, time we can’t. Flip that switch in your head and GET THE F*€K AFTER IT 👺🔥 !!!!!!!!!
🖕🏻🤨 Who gives a sh!t about your current fitness level??
Where you gonna be in 6 weeks? How hard can you try 😳??
🔲 B I G PROBLEM, ▪️ SMALL P A R T S
Do 1️⃣ Rep EXCELLENTLY today. Do 2️⃣ tmrw. By the time you get to 1️⃣0️⃣0️⃣ EXCELLENT REPS w/in the same workout, no one will recognize you because you will become Jesus-Thor-Hercules.
Cultivate these attributes to make yourself AND everyone around you better.
1. Your body only knows motions, not individual muscles. Move well = look + feel better.
2. Your body physiologically adapts to the level of discomfort you can mentally endure. It is desirable to LEARN to push the limits of your technique. Everything vanity is a side effect of becoming tougher.
Team: @sweatper4mance@mrgreene36@dsutraining@kylejakobe@asopher4@shaynafit@riderfitness •
With heavy lifting and high intensity workouts becoming more common, so are back injuries and lower back pain. Steer far away from these injuries at The I Bar Method. Physical therapists love The Bar Method because it teachers their students how to use their glutes and abdominals to control the movement of their legs and torso & unload stress from their back.
1 216 minutes ago
The renegade row with some tweakology. The pirouette plus a powerblock loaded to 55lb is Sunday Flex day! Pushing and pulling is fundamental so marrying them is tapping both lines of force .the pirouette added additional depth and stability. It is multijoint. It is multipurpose. And it smashes the core. Do renegade rows.
Meet Michelle, another of our awesome AMP members. Michelle started at AMP in January of 2017. Since then, she has consistently taking private or semi-private sessions with trainer @jamieann_01 a couple of times per week. It has been inspiring to watch Michelle's dedication to Pilates, and to see her become stronger and leaner through the process.
Below is a little more about Michelle:
What prompted you to begin Pilates at AMP?
My friend Amy reached out to me over the holidays 2 years ago and asked if I would be interested in doing a semi-private session with her once a month. I knew nothing about Pilates! The introvert in me wanted to say no, but after the reminder that it was next to the Dairy Queen, I decided to give it a go. I honestly was hooked after the first session and knew that I had found somewhere that would work for my lifestyle and crazy work hours.
What keeps you coming back to AMP?
I love that I have two times a week that I put everything on the back burner and focus on myself. Since starting at AMP, I’ve lost over 40 pounds and can see muscles that I didn’t think were possible! Jaime has been amazing to work with and really took all my fears seriously as I was getting started. After long days at work, I really look forward to getting to relax my mind at Pilates and spending time with amazing women that are now dear friends.
What three words would you use to describe AMP?
Motivating, Friendly, Dynamic
What is your favorite Pilates exercise? Why? I love anything for arms because I now have muscle definition where it never was before. I literally hated lunges at first (I've had knee surgeries from a car accident), but I find that I’m not panicking when Jaime mentions flying lunges now!
Michelle... thank you for being such an amazing and dedicated member at AMP. Your smile carries such a pleasant energy when you come into the studio. I know I can speak for trainer Jamie, and all of the AMP staff, in saying that we are in awe of your Pilates journey with us... and can't wait to see where you go in the future. You are awesome!! #AMPfoco#pilates#fortcollins#ftcollins#coloradopilates#memberspotlight#fitness#consistencyiskey
Oke, Here we go!
Kalo ditanya olahraga apa yang paling gue demen itu renang. Tapi, kebanyakan berenang itu bikin belang kan cuy, mau setertutup apa lo pake baju renang atau sebanyak apa pake sunblock. Kecualiii indoor mungkin ya. Jadi yaudah mager.
Pernah juga pengen intens lari setiap sore, tapi kayanya gue gak bakat, baru 2 hari udah demam kecapean. Akhirnya udah gak olahraga2 lagi sampe ma bro nawarin buat ikut muaythai. -
Awalnya ragu ah males deh, tapi pengen, tapi males hahaha dia bilang bakal bayarin sebulan pertama syaratnya gue harus konsisten jangan bolong2.
Leh ugha wa pikir! Gratiss ini kalo ntarnya males yaudah. Hehe
Ikutlah dia latihan, pas dateng cuma ada 6orang cewek cowok dan semuanya kakak adek hahaha
Ada @shantie_dw sama adiknya Tio, @jessdrian14 sama adiknya juga cowok ku lupa namanya mon maap Jess 😋 sama ada gue sama @iqbalprb .
Udah kaya private sibling class sama coach @mariowirawan Yang menurut kabar yang beredar udah melanglang buana di atas ring.
Eh bener gak sih Mar? (Cmiiw) 😄
Udah gitu gak tau gimana kok gue ngerasa cocok ya sama olahraga ini. Ya tidak dipungkiri sebulan pertama tangan kaki pinggul pada sakit semua. Tapi seru!
Ya jadilah muaythai ini jadi olahraga favorit aku selama setahun belakangan ini. •
Segitu dulu deh ceritanya, mohon maaf kalo tidak menarik, gak bisa nulis cerita akutu sebenernya. 🙈
Legs and core HIIT workout 💪🏾
45 seconds of work and 15 seconds of rest 4 times through. A good workout doesn’t need to take a long time! Quality over quantity.
.....sorry about the sound...again 😅
🍑💪🏽 5x 345lb (~156kg) hip thrust *
Been feeling so strong with these!! 🙌🏽Have I mentioned... Hip Thrusts are my absolute favorite exercise! I LOVE them!!! So effective! #thethrustisamust
This was from yesterday’s training sesh. *See my IG stories from yesterday (if they are still up!!🤞🏽) to see this whole hip thrust set! *
For nearly the past 4 weeks Iv been adding this hip thrust set inspired by @bretcontreras1 into my program, and have been loving it! #bretcontreras#thegluteguy#hipthrusters
Warmup- 135lbs +band x10
Set 1- 225lbs x15
Set 2- 295lbs x10
Set 3- 345lbs x5
Set 4- 185lbs +band x20
In this workout, also did heaps of core, 4sets of 20 KB swings(28kg) and ~15/side 45lb plate overhead walking lunges, a some glute accessory sets. And more core.
📹thanks for filming this whole workout @mark_edward_g !!!