Continuing the current theme of #shoulderhealth with regressions (basic level variations) on yesterday’s Prone Arm Circle exercise 😎
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🔹For all variations, begin prone with spine neutral, legs slightly separates and externally-rotated; abdominals scooping up and away from floor, ribs closed. Press pubic bone and hip bones down into floor to engage glutes and minimize lumbar spine involvement. Actively extend up and out through top of head, down and away through legs.
👉Film 1, thoracic extension with extended arms:
🔹Inhale to prepare; on the exhale, rotate arms so that palms face down; at the same time, glide shoulderblades down toward midback, lifting upper body to lowest ribs.
👉Film 2, thoracic extension with 90/90 external rotation: 🔹Inhale to prepare; on the exhale, glide shoulderblades down toward mid-back, simultaneously lifting upper body and arms. Actively press elbows down toward floor/rotate forearms up toward ceiling to engage muscles surrounding scapula. Lower as above.
👉Film 3 & 4, 90/90 ER with extension: 🔹Same principles as above, maintain lifted position; extend arms forward, pressing from armpit/shoulderblade and lengthening away from joint. Actively pull arms back in from armpit.
👉Film 5, arm circles with extension: 🔹Same start as film 1, maintain lifted position as arms circle out to sides and overhead and back again. Feel here that the shoulderblades are actively supporting the arm movements/rotating over the back of the ribcage.
✋Maintain length forward through top of head, abdominals scooping up and away from floor, glutes engaged and ribs ’knitted’ together throughout
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I just found this picture in my camera roll and thought it's kinda nice but your tight look so big...
My tights and I have kind of love hate relationship, I always where sporty.
As kid and teen I was a swimmer and gymnast, so my legs where always bigger than the legs of other girls.
And a few years ago that was nothing girls wanted 😅
I'm glad that views change!
I remember a day I where shopping and couldn't find a pair of jeans that fits my tights and don't was loose on my waist.
My friend that was with me said, you are not fat, you just have sporty legs.
At that moment I felt very terrible.
But things change!
When now somebody say something like this I'm proud.( Even if they don't want to say something nice 😂) The struggle with jeans are the same but now I feel confident with that 😇
And by the way, I know the form on this pic is not the best 🙈 but I want to share my thoughts with you 😊
❗❗❗❗❗3 TIPS TO CLEAN UP YOUR SIDE PLANK❗❗❗❗❗ Side planking is a staple in the fitness world, but so many often miss out on the benefits of this exercise simply because of their setup. In this clip I go over 3 tips to help you get the most out of it!
✔️➡️stagger the stance. I have no issues with stacking one leg on top of the other, but only when the rest of technique is on point.
✔️➡️Drive with the hips. We often get caught lifting with the hips, leading us to drastically overshoot that mid point. .
✔️➡️Finally, drive the elbow/forearm into the ground. This aligns the shoulder blade and prevents the "crumbling effect" we often see at the shoulder.
Comment and Tag a friend!!
Here is part 2 of my “World Traveler” Flow. My shoulders were on fire during part 2!!! This Flow slowly will move all the way to the back of the Reformer and then come all the way back to the front. I go through this entire flow twice. On the first Pass I do everything on the right side then everything on the left side on the second Pass. I typically do reps of six for the core and arm work. Then reps of 10 for the lunges. This is such a long Flow I had to break it up into 9 videos! I did not want to speed up this video as I wanted the breath and controlled movement evident. 1 blue spring for this entire flow. I advice my less experienced clients to do 1 red spring. I taught this Flow is 3 of my classes today. Everyone did great. If you did not see part 1 checkout my previous post. Tomorrow I will post parts 3 & 4😀 PS check out cute Maddy (aka baby sis) in the background practicing her flow for tonight’s class. I have such a awesome group of ladies working at our studio. It makes my job so much fun. Our teachers spend hours working on getting their class “flows” just right. They make me so proud!!!!!
Last nights core and HIIT session - only had 30mins to get it done and that’s all I would have been able to because I was #fuaaaaarked mate!
There’s a misconception that you should do high repetitions when training your core, and it’s true that your stomach muscles recover extremely fast and can (eventually) be trained every day but! Remember that your core is also your lower back, your glutes, your hips...my focus is on building a thick, strong core built for power and so the reps stay low and the weights will increase
Don’t think about training your core so that you look amazing (that will come!) think about training your core to be so strong that you can squat more, press more and move faster
Row - 200 with 45s recovery @ level 10 - 8 rounds
Cable-Rotations - 10 reps @ 23.75 - 2 sets
KB-Side Bends - 10 reps @ 20 - 3 sets
DB-Renegade Rows - 20 reps with 14s - 3 sets
The rowing machine is, along with a versa-climber, simply the best machine to improve your VO2 max because it forces your muscles to work as hard as your cardiac system - and that’s why I’m scared of if
Hump-day move 👆🏼👆🏼
The exercise ball oblique crunch. Really test your core strength by using the ball 💪🏻 Ensure you’re drawing your belly button in, keeping your chest open and exhaling as you crunch up - and of course switch sides ✨💪🏻
Training for Performance 🏋🏻♀️ What would you like to see ? 💭
So... Weighing in at a heavy 84kg, a PB half marathon of 1,27 and a collection of inbalances and injuries - I’ve a lot of work to do to get around a marathon, let alone run 3 this year and post a sub 3 hour result. ⌚️ I shall be calling on coaches in Kenya. Elite advice from some top athletes. Nutrition and Personal training from my health club in Hamburg. But my question to you guys, is what kind of content on this journey would be interesting and useful for you ? I’d like to gauge an idea to plan out how exactly to document the journey - and you guys always have the best ideas ! Thanks again, and wish me luck 🙈 Chris ❤️ _____________________________________________________________
💥core work💥 with a little bit of legs. Having some fun today with kettlebells and werkin the core 🔥 (note to self, do not do this after a heavy leg day. My hips are tight and were giving out before my core 🤷🏽♀️)
🔸Lsit holds (can bend knees and hold instead)
🔸Straddle holds (this really hit the hips )
🔸KB deadlifts (53lb x 2 KB)
🔸Push ups (if you’re doing them right you’re core should be engaged, forearms straight)
🔸plank kick throughs
5 sets (max hold or 10 reps) .
Time to go stretch and hit some cardio!