Happy Monday, Friends!😍🙌💖Fresh week, fresh opportunities to grow and serve🙏💪✨TGIM as @etthehiphoppreacher says..Thats what it’s all about!
I wanted to share with you a few clips of my upper body session today. In the mix we have: lateral raises, overhead presses, bicep barbell curls, rope face pulls, and behind the head press. I also did seated incline lateral raises, x-cable rear flyes, lat pull downs, assisted pull ups (working up to strict unassisted),to name a few. .
As I shared earlier on my Story, I came into this workout straight from a blood draw. The main reason that I began this account was to be open and real about the struggles and triumphs I’ve faced in my own health and wellness journey as an Autoimmune Warrior❤️. As a former full time CPT/Nutritionist I would often get discouraged because I didn’t have “all of the answers” for my own health, as attempted full withdrawals from medications thus far have been unsuccessful. A Plant based diet, proper exercise, sleep, and stress management have all been crucial in my progress, But I want you to know that I still fight Every. Day. for a healthy body and mind. I choose DAILY not to give in, and NEVER to give up. I still have certain symptoms I manage, and this journey has been an incredible teacher in my life. I know what it’s like not to be able to get out of bed, let alone push myself in the gym. If you are there right now, I pray that I can be an example that “It’s Possible” to find hope and healing. My prayer is that I not only Educate, but Empower others in the fight. I see everyday as a gift from God...THAT is my “Why”. After working in the field of Equine Nutrition and Performance for the past three years, I’ve finally chosen to regain a human clientele. Through local seminars, and select one on one clients (I’m still working in the Equine field part time for now as well). I am finally stepping out in faith, one day, and one Empowered decision at a time. .
So tonight friends, I want to challenge you...in what area of your life are you holding back? We are Not promised tomorrow. Take hold today of the Blessing you have to Live Full and Die Empty🙏❤️💪🔥
Another shoulder burnout that's awesome for mobility - plus you get the added benefit of the squat! Keep those ribs tucked by keeping your core tight, stay in the middle of your foot, and keep those weights up!! 💪 #tgim
Highlight from yesterday’s shoulder session. Hit some different things. I’m normally a big fan of lateral movements with dumbbells but swapped them for the cables yesterday! Be on the lookout for two new YouTube videos this week also. My only goal to become the best version of myself well helping those around me do the exact same. Life is too short to not reach your full potential people.. Let’s work 🙏
Song: “Best me” - Sylvan Lacue
Remember not to raise your arm too high, this will help keep the tension on the lateral head of the delt without involving the traps and upper back to move the weight. Focus on a slow controlled negative. 4 sets 10-12 reps 💯 Tag a friend to try these 🙌
•Smith machine Seated military press(in front, not behind neck)
5 sets 6-10 reps
•Laterals as shown above
•Seated dumbbell front raises 3 standard sets 12-15 reps, one additional set of static holds, 5 reps each arm while other arm is static. 10 reps total then 5 reps both arms together.
•Reverse pec deck 3 sets 20 reps •Seated face pulls with rope 3 sets 10-12 reps
•Hammer strength machine press 4 sets 12-15 reps
I could use a love song
That takes me back, just like that
When it comes on
To a time when I wouldn’t roll my eyes
At a guy and a girl
Who make it work in a world
That for me so far just seems to go so wrong
Yeah I could use, I could use a love song.... #shoulderworkout#myfavorite#musicgotmyfeels
1 4843 minutes ago
Shoulder Day is in the books 📚!!
Started the workout off with some Standing Barbell Overhead Presses (as shown). This is my absolute favorite shoulder exercise and if you guys are looking add some size onto your delts, be sure to throw this bad boy in your routine!
💥⬇️Full Shoulder Workout⬇️💥
1️⃣ Standing Barbell Overhead Press
5 Sets x 12,10,8,6,20
2️⃣ Machine Side Raises
4 Sets x 10,8,6,20
3️⃣ Cable Rope Front Raises
4 Sets x 15,15,12,10
4️⃣ Reverse Pec Decks
4 Sets x 12,10,8,20
5️⃣ Machine Shoulder Press
Set 1: 150 lbs x Failure
Set 2: 115 lbs x Failure
Set 3: 75 lbs x Failure
**No Rest Between Sets Here
Be sure to give this one a try your next Shoulder Workout!💪🏽🙌🏽
We need to talk about the PUSH UP. • it is one of my favorite exercises • you don’t need any equipment to do push ups
• I believe when performed correctly it is one of the best things you can do for your body
•it addresses - upper body strength - core endurance - shoulder stability and proper tracking of the scapula along the rib cage which is seriously lacking in a lot of us who sit at desks and causing many other postural and joint issues at the neck and shoulders ✅The first video is a proper push up- head and neck completely aligned, scapula tracking appropriately, core stable throughout the movement (a push-up should be a moving plank!) 🚫The next few videos show improper use of the scapula, 🚫leading with the neck and head instead of the chest, 🚫core collapse, 🚫and not full range of motion.
These are the most common mistakes I see in the push up (and I have worked so hard to train proper movement at these joints that I honestly had a really hard time recording these videos 🙈). ✅The last video is a demo and some coaching for a great drill I like to do to teach proper movement of the scapula in the push up. “Scap push ups” are a 4 step push up where you start with retracting the shoulder blades, then lead the chest to the floor, push away from the floor and then protract the shoulder blades. Try it out! 👖 are @athleta#athletafitpro Happy push-uping! #pushups#personaltrainer#scapularstability#shoulderworkout#shoulderstability#fitproclub#coreworkout#formtips#corestabilization
📍SAVE THIS📍 to build some bouldas!💪🏽😄 Feels so good to be back at it after getting my wisdom teeth out. Still not 100% but I’ll take what I can get - Just so happy to be moving. 😍
Swipe to see the full workout ⏩ One tip for putting together your own shoulder workouts: Pick a combination of exercises that targets all 3 portions of your shoulder. I try to incorporate a few movements for the front delts (Ex: front raises), lateral delts (Ex: lateral raises), and rear delts. (Ex: rear delt flys) Movements like upright rows or shoulder presses work more than one part of your deltoid muscle!
✨Warmup: Alternating front and lateral raises w/ light weight x 30 (not shown)
✨DB Shoulder press: 4x10-12
✨Alternating lateral raise w/ hold 4x20
✨Bent over rear delt fly 3x15 // Incline DB front raise 3x12
✨Smith machine upright rows 3x15 // Smith machine shoulder press 3x10-12
✨Seated lateral raise w/ slow negative 3x15 (the burn is real🔥🙃)
Go get it! 💪🏽
17 22012:02 AM Jan 13, 2018
This routine rocked my shoulders today.
20-15-10-5-10-15-20 if each exercise rest after each set of 20 set of 15 and so on... #letsgetthosebouldershoulders
It’s becoming more widely-understood these days that *shoulder-pulling* strength is a missing ingredient in traditional yoga practice.
. . .
We yogis certainly do our fair share of shoulder-*pushing* movements (think of everything we do that pushes the floor away: plank, chaturanga, side plank, arm balances, etc.)
. . .
But we have hardly any yoga movements that are shoulder-pulling. Think about it: when do we ever pull ourselves toward something in yoga? ?????
. . .
In light of this missing movement conundrum, here is the 1st in a 4-part series on *shoulder-pulling* movements you can incorporate into your practice today!
. . .
Lie face-down, arms by sides & palms up, with blocks on palms. Slowly lift the blocks straight up toward the ceiling and lower back down. Try lifting up & holding for awhile too. 😊
. . .
(Disclaimer: the 4 movements in this series are all excellent and fit easily right into yoga, but for more significant strength gains, I’d recommend some traditional gym-type work with weights & stuff. And bars to hang from. 💪🏼💪🏼 But for now, these moves will be grrrreat!)
41 2575 days ago
Shoulda press drop sets😬
First video is 17.5 lb dumbbells for 5 reps then drop to 10 lb dumbbells for 5 reps.
Second video is 20 lb dumbbells then drop to 10 lb dumbbells.
I also realized that I have been waaaaay too easy on myself. I have never tried more than 15 lbs for overhead presses and this day I got 20 lbs easily. This is def a mental sport just as much as a physical sport. Right now my main goal is grow grow grow as much as I can during these winter months so that I can shred and actually feel like I look like a body builder. So lifting heavy is a necessity and I gotta get past being scared of the weight. Wish me luck, y'all🙃