🚨 THIS WEEKEND 🚨 Les Mills Recruitment Day 💡
Saturday 22nd September
DW Fitness First Hammersmith will be hosting a “Les Mills Recruitment Day”
This is for non existing instructors that are thinking about becoming an instructor Or existing instructors as well looking to better there training skills and progress, they are also offering 40% off on a lesmills discipline of your choice ! 😁🙌🏼 & a Presentation by LesMills & FF 👌🏼 There will be a 60min master class :
30mins BodyPump or Attack
30mins RPM or GRIT
Then a big Q&A at the end to lesmills and the master trainers
💥Message For The Link To Get Yourself Signed Up💥
Je n’ai peut-être pas le corps le plus parfait, mais j’ai tout de même une fierté, malgré les douleurs que je ressens dans mes genoux, je continue de dépasser mes limites au gym et d’entrainer mes jambes au moins 2 fois par semaine! J’ai envie de découper, j’ai envie d’avoir un peu de masse sur le corps pour ne pas juste être “maigre” et je ne suis pas prête d’arrêter de faire de mon mieux pour atteindre mon objectif, no excuses 💗
🇬🇧hamstrings and lats in supersets after deadlifts. Never enough of hamstrings ! Never enough of posterior chain muscles. I understood how important hamstrings are when I started to have multiple knees pains. Stronger hamstring less pain more weight for more years. Did 6 sets of lying hammstring curl and 6 sets of hammer grip lat pulldowns with minute of break after each superset ramping up weight every set. 🇵🇱Dwugłowe uda i najszersze grzbietu w superseriach po martwych ciągach. Nigdy nie za wiele dwójek! Nigdy nie za wiele tylnej taśmy! Zrozumiałem jak ważne są Dwugłowe ud dopiero wtedy kiedy pojawiły się przewleķłe bóle kolan. Silniejsze dwójki mniej bólu, więcej ciężaru i więcej lat w treningu. Zrobiłem 6 seri po 12 powtórzeń w każdym ćwiczeniu. 6 serii dwójek w lezeniu i 6 serii ściągania drążka chwytem mlotkowym. Minuta przerwy między każdą superserią. Ciężaru w górę co serię.
Learn how to DEADLIFT the right way! 🏋️
Starting position: The bar is above the feet, close to the shin bone. The shoulders are slightly in front of the bar.
Pulling the bar close to the body requires assistance and stabilization by the latissimus dorsi. Keep the core muscles
activated and the back straight.
The deadlift can be divided into two stages.
The first stage ☝🏼
Lifting the bar to knee level.
This is done mainly through knee extension. The trunk remains in a forward-leaning position.
The second stage ✌🏼
Full extension of the hip and the knee until the body is fully
straightened. In this video we can see a common mistake which many people are doing.
Throughout the exercise, keep the back in a neutral position.
In other words, even when we bend down, we will keep the same back position as when we are standing erect!
In this position the core muscles work together with the greatest efficacy, and protect the spine!!
1 83 minutes ago
Just got home from todays leg session. Thought I wanted to share it with you, so here you go🤩
4x8 (pr for me today 240kg, just wanna share cause I’m so proud🙈😇)
Bulgarian split squats:
4x20 (hold 3sec’s at the top)
Decrease the weights until there’s no more to decrease and feel the buurn🔥
That was pretty much it! Hope you’ll enjoy it😍🍑
If you haven’t checked out @romanirongym, you def need to! They have open gym on Sunday’s @9am -5pm so don’t make any excuses and get a nice workout in!
And thanks to @mrflannelbolic for the dope pic!
🐠A little light lunch. This is a Tuna Melt! So simple. So easy. If you’re lucky though, get your hands on some fresh garden tomatoes. It’s what makes this English Muffin sandwich pop! @cleansimpleeats posted hers in her stories the other day and I couldn’t stop thinking about it. Had to make my own.
Toasted Multi Grain English Muffin
Can of tuna- saved some for later
Spicy Brown Mustard
( lol, you do you )
Sprinkle of cheese
Set it on a cookie sheet and broil to your liking.
LEG DAY 🙌🏽
Everyone loves leg day don’t they?!🤣
Especially when the DOMS hit! 🙄🤦🏻♂️
This workout hurt a lot! But it’s great for building strength in those legs 👌🏼
4 sets of 8 reps
- Barbell Back Squats
3 sets of 8 reps
- Box Jumps
- Bulgarian Split Squats (8 each leg)
3 sets of 12
- Leg Curls
- Leg Extension
I don’t often use overspeed training but it’s hard to argue with the science supporting its use in contrast training. I started using it my programming for more advanced athletes and I’ve seen great results. I’ll use an exercise like this to follow up an explosive lift (i.e. my previous landmine post) to get optimal muscle fiber recruitment in a speed movement.
This movement is specific to lateral force production but it’s not exclusive to it. Meaning you could do a power clean, follow it up with this and yield similar results. The same can be applied to a linear or vertical movements (think broad jump or vertical jump). However, I’ve seen best results when pairing exercises within the same plane of movement.
Give it a try and let me know what you think!
Follow @myplayfit@playfit_us for more banded tutorials and instructional videos!
Why are bands still the craze? Have you included them in your workouts yet?
1. Versatile for different levels of fitness!
It doesn’t matter if you are a newbie or an expert, resistance bands will safely challenge any active performer. They come in a variety of resistance levels from extra light to extra heavy.
the limits to the number of ways resistance bands can be use exists only in the user’s mind. You can learn/create a new way of using the bands every single time you use them.
3. Easy to use and apply to current workouts!
Love bodyweight training? Great! You don’t have to change much. Simply wrap some bands around your leg and your squats are now more effective. Resistance bands can replace dumbbells for bicep curls, lat pulls, shoulder raises, etc.
4. In conjunction with other equipment!
The versatility is undeniable when it comes to resistance bands. So much so, that they can be used with other gym equipments. as previously mentioned, you can have a bands around your legs as your squat to target hard to reach muscles in the hip an glutes. You can also use the bands to burn out at the end of your workout set.
There you have it!
Now you can see why there have been so much hype around resistance bands in the past couple of years, and why this trend will to continue to spread. -