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I did these movements for 30 on 30 off for 5 sets with 60 seconds between sets. These patterns build the stuff adults forget about and kids desperately need coordination, rhythm, stability, mobility, body control, & athleticism. Give the circuit a try. Until next time, doggies.

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Tyler Franklin

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29,851 görüntüleme • 10 ay önce •via X (Twitter)

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Another Cardiac Output session for this Soccer Queen. I just love these so much for building capacity and tissue tolerance. Sled work first then the circuit: 30” on 30” off. 90” rest. 5 Sets Zig Zag Jumps Left Zig Zag Jumps Right Farmers Carry Hurdle Jumps Skater Jumps
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Another Cardiac Output session for this Soccer Queen. I just love these so much for building capacity and tissue tolerance. Sled work first then the circuit: 30” on 30” off. 90” rest. 5 Sets Zig Zag Jumps Left Zig Zag Jumps Right Farmers Carry Hurdle Jumps Skater Jumps

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HAMSTRING MOBILITY - I prioritize training the hamstrings from a lengthened position. For me, this is mobility training. Stressing tissue in lengthened positions integrating the body around the targeted area. Start with 2-3 sets of 10 second holds progressing to 30 seconds.
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HAMSTRING MOBILITY - I prioritize training the hamstrings from a lengthened position. For me, this is mobility training. Stressing tissue in lengthened positions integrating the body around the targeted area. Start with 2-3 sets of 10 second holds progressing to 30 seconds.

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Time to work. 🤝💨 This is how I kicked off my week, ran through these movements, 30–40 seconds each. Take each one for 3–4 sets Give it your all then take a full minute to reset then come back and hit it again at 💯 You don’t have to overthink it, just follow each exercise you are able to. T...
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Time to work. 🤝💨 This is how I kicked off my week, ran through these movements, 30–40 seconds each. Take each one for 3–4 sets Give it your all then take a full minute to reset then come back and hit it again at 💯 You don’t have to overthink it, just follow each exercise you are able to. T...

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FULL BODY- KETTLEBELL ONLY💪🏼🔥 You don’t need fancy equipment to build a strong, lean body! You need consistency and a plan! I did this workout in a very small gym and it was amazing 😍 SAVE & give it a try!🙌🏼 3 rounds 40 seconds on 20 seconds off 1 minute rest
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FULL BODY- KETTLEBELL ONLY💪🏼🔥 You don’t need fancy equipment to build a strong, lean body! You need consistency and a plan! I did this workout in a very small gym and it was amazing 😍 SAVE & give it a try!🙌🏼 3 rounds 40 seconds on 20 seconds off 1 minute rest

Goal Loaded

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Too many people spend 20-30 minutes warming up for lower body when it could be 10-15 minutes (including some cardio). When you hold the yoga block in between the thighs and use the kettlebell, you train internal rotation and pelvic control for better squat depth and control. 1-2 sets of 5-10 partials does it for me.
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Too many people spend 20-30 minutes warming up for lower body when it could be 10-15 minutes (including some cardio). When you hold the yoga block in between the thighs and use the kettlebell, you train internal rotation and pelvic control for better squat depth and control. 1-2 sets of 5-10 partials does it for me.

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Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!
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Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!

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Trump replaces the word “want” with “need” as he sets his sights on Greenland next: “We [USA 🇺🇸] NEED Greenland” An out of control authoritarian, imperialistic Emperor who couldn’t give a toss for International law The world must respond Isolate 🇺🇸 now.

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Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years It also lines up pretty neatly with the research Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!
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Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years It also lines up pretty neatly with the research Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!

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The Flamefete Summer Seasonal Event for Monster Hunter Wilds has begun, and the new armor pieces are AMAZING. I have so many ideas that I want to try to pull off with these. Here's a few 😊 Also, I may go back and update some previous sets at some point!
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The Flamefete Summer Seasonal Event for Monster Hunter Wilds has begun, and the new armor pieces are AMAZING. I have so many ideas that I want to try to pull off with these. Here's a few 😊 Also, I may go back and update some previous sets at some point!

Junjou Laina 🔥 GIGGINOX 4 ASCENDANCE 🔥

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Here’s a killer At-Home Lowerbody workout 💥 For warmup, start with 3 sets of walking lunges and then proceed to 2 sets of body weight goblet squats. •Working Sets: Goblet squats : 3 sets of 12- 15 reps (for the foot placement if you have access to a weight plate, that’s most preferred. I only had small dumbbells). Jump squats (4 sets of 10 reps) superset straight into, wall-sits (4 sets of 30 second holds). Romanian deadlift (3 sets of 12-15 reps) superset straight into body weight, Good-mornings (3 sets of 15 reps, if you have access to barbells or weight bags you can add weight for maximum intensity) Sumo squat : 3-4 sets of 15 reps. If you have access to a variety of weights, incorporate progressive overload on every exercise by increasing weight with each set up to your heaviest. Also make sure to control your reps on both the concentric and eccentric movement for the utmost strain. For more fitness content check my fitness page on IG
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Here’s a killer At-Home Lowerbody workout 💥 For warmup, start with 3 sets of walking lunges and then proceed to 2 sets of body weight goblet squats. •Working Sets: Goblet squats : 3 sets of 12- 15 reps (for the foot placement if you have access to a weight plate, that’s most preferred. I only had small dumbbells). Jump squats (4 sets of 10 reps) superset straight into, wall-sits (4 sets of 30 second holds). Romanian deadlift (3 sets of 12-15 reps) superset straight into body weight, Good-mornings (3 sets of 15 reps, if you have access to barbells or weight bags you can add weight for maximum intensity) Sumo squat : 3-4 sets of 15 reps. If you have access to a variety of weights, incorporate progressive overload on every exercise by increasing weight with each set up to your heaviest. Also make sure to control your reps on both the concentric and eccentric movement for the utmost strain. For more fitness content check my fitness page on IG

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The Morning Routine (First 30 minutes after waking) Drink 16 ounces of cold water immediately. Then 5 minutes of deep belly breathing to activate the parasympathetic nervous system. Then a cold shower, 60 seconds. Cold exposure increases dopamine and trains your nervous system to handle discomfort. Then sunlight on your face for 10 minutes. This sets your circadian rhythm, which regulates your hormones.

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The most underrated core exercise is the side plank. They protect your spine, strengthen your core & improve balance. Level 1 is on your knees. Level 2 is legs off ground. Level 3 is one leg elevated. For a strong core, do these for 30-60 seconds on each side every day.

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“I don’t give a fuck about y’all paying the taxes on these food stamps for me to be able to get them. I don’t give a damn,” says a 25-year-old mother with four kids.
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“I don’t give a fuck about y’all paying the taxes on these food stamps for me to be able to get them. I don’t give a damn,” says a 25-year-old mother with four kids.

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Over the past few years, this little low box series greatly expanded from a couple movements into about 30 different movements and combinations. (Still growing the more i play with it) At 48 years old, I want to continue to be able to move athletically in a variety of different ways. Sometimes, I move for on command, for reps, for time etc. With varied rest periods and tempos. For a guy who doesn't enjoy jogging these types of movement really work well. #LTAD
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Over the past few years, this little low box series greatly expanded from a couple movements into about 30 different movements and combinations. (Still growing the more i play with it) At 48 years old, I want to continue to be able to move athletically in a variety of different ways. Sometimes, I move for on command, for reps, for time etc. With varied rest periods and tempos. For a guy who doesn't enjoy jogging these types of movement really work well. #LTAD

Jeremy Frisch

55,619 görüntüleme • 1 yıl önce

Example of a true working set... You’re probably doing way more sets than you need Trust me ⁠ Back in high school and college, I would lift 7 days a week, doing anywhere from 30 to 50 sets per day I used to think those 30-50 sets were the key to growth, but over time, I realized that most of those weren’t true working sets ⁠ Here’s the thing... If you can do 4 sets of 8 reps with the same weight each set, you’re probably not pushing yourself hard enough A true working set should leave you near failure within the target rep range ⁠ For example, let’s say your plan calls for 2 sets of 6-8 reps After a few warm up sets, you try 135 lbs and hit 8 reps, but you know you could have done 6 more That’s still a warm up set since you’re not reaching failure in the 6-8 rep range You’d then go up to 145 lbs and aim to fail around 6-8 reps If 145 still feels too light, that’s another warm up set You keep going up in weight until you find the load that challenges you to fail within that 6-8 range If you don’t have a spotter, leaving one or two reps in the tank is okay ⁠ This is where true muscle growth happens, by pushing close to your limit Sleep and diet is actually where muscle growth occurs but you never push yourself hard enough in the gym and give your body a reason to grow, hypertrophy will never happen The gym is just the stimulus to give the muscle a reason to grow We then get bigger through sleep and diet ⁠ Back to the working sets... For example, in the video, I hit 540 lbs for 8 reps on this hack squat Looking back, I feel I had one or two reps left, but it’s a solid starting point and it was a new PR for me at the time The next week, I would aim for 540 for 9-10 reps or bump up the weight to 545-550 and try to hit 8 reps aka progressive overload ⁠ I typically keep my quad and hamstring workouts separate and do only about 4-7 sets per muscle group, but each set is intense, and I’m struggling by the last few reps on each set ⁠ Give this approach a shot, and I promise you won’t need nearly as many sets as you think
0:57

Example of a true working set... You’re probably doing way more sets than you need Trust me ⁠ Back in high school and college, I would lift 7 days a week, doing anywhere from 30 to 50 sets per day I used to think those 30-50 sets were the key to growth, but over time, I realized that most of those weren’t true working sets ⁠ Here’s the thing... If you can do 4 sets of 8 reps with the same weight each set, you’re probably not pushing yourself hard enough A true working set should leave you near failure within the target rep range ⁠ For example, let’s say your plan calls for 2 sets of 6-8 reps After a few warm up sets, you try 135 lbs and hit 8 reps, but you know you could have done 6 more That’s still a warm up set since you’re not reaching failure in the 6-8 rep range You’d then go up to 145 lbs and aim to fail around 6-8 reps If 145 still feels too light, that’s another warm up set You keep going up in weight until you find the load that challenges you to fail within that 6-8 range If you don’t have a spotter, leaving one or two reps in the tank is okay ⁠ This is where true muscle growth happens, by pushing close to your limit Sleep and diet is actually where muscle growth occurs but you never push yourself hard enough in the gym and give your body a reason to grow, hypertrophy will never happen The gym is just the stimulus to give the muscle a reason to grow We then get bigger through sleep and diet ⁠ Back to the working sets... For example, in the video, I hit 540 lbs for 8 reps on this hack squat Looking back, I feel I had one or two reps left, but it’s a solid starting point and it was a new PR for me at the time The next week, I would aim for 540 for 9-10 reps or bump up the weight to 545-550 and try to hit 8 reps aka progressive overload ⁠ I typically keep my quad and hamstring workouts separate and do only about 4-7 sets per muscle group, but each set is intense, and I’m struggling by the last few reps on each set ⁠ Give this approach a shot, and I promise you won’t need nearly as many sets as you think

Bailey Schober | Men’s Fitness & Nutrition Coach

23,353 görüntüleme • 7 ay önce

The Asian Squat Test Step 1 - Drop down into a full squat with heels on ground Step 2 - Hold for 60-120 seconds Step 3 - Monitor foot angle & how the body feels This is a signal of ankle, knee, and hip mobility and leg strength, strongly correlated with independence, fall risk, and longevity as you get older. If you can hold this squat for a minute or more, you've got healthy hips and ankles. If you can't, start by holding onto a pillar and gently lower yourself into a squat position. Aim for 3–5 minutes total per day in short holds (30–60 seconds), and build up gradually.
0:57

The Asian Squat Test Step 1 - Drop down into a full squat with heels on ground Step 2 - Hold for 60-120 seconds Step 3 - Monitor foot angle & how the body feels This is a signal of ankle, knee, and hip mobility and leg strength, strongly correlated with independence, fall risk, and longevity as you get older. If you can hold this squat for a minute or more, you've got healthy hips and ankles. If you can't, start by holding onto a pillar and gently lower yourself into a squat position. Aim for 3–5 minutes total per day in short holds (30–60 seconds), and build up gradually.

Dan Go

272,974 görüntüleme • 3 ay önce