Flex Friday Exercise Tutorial time!
Dumbbell Triceps Extensions, often called “Skullcrushers” are a great isolation exercise for your Triceps.
Correct technique for this exercise will require you to keep your back flat against the bench with your legs underneath and slightly back with your feet flat (you can see me fix this myself in the second portion of the video #nobodysperfect 🤷🏻♂️).
Keep your upper arm (the humerus portion) perpendicular to your torso and the ground while maintaining straight/stiff wrist positioning holding the dumbbells. Slowly lower your forearms until your fist is just below level with your forehead. Then raise the dumbbells back to their starting position. Nice and easy!
Pro Tip ✅: This exercise relies on keeping your upper arm still and straight. The more they move towards your head the more the Latissimus muscle is activated and the less the Triceps is utilized. To do this keep your shoulder blades down and together while contracting your pec muscles.
Bonus Tip ✅✅: The Triceps muscle is actually larger than the Biceps muscle (think names: bi=2, tri=3, the Biceps has 2 muscle bellies and the Triceps has 3). Due to this fact if you want larger arms don’t just focus on the Biceps, work those Triceps!!
Increase your power and efficiency on the bike and in the run with this killer hamstring burner. 🔥Shown here with 3x10 of each move: ▪️Hips remain up in a bridge while the legs move in and out.
▪️Hips come down to low, almost a resting position in between each hamstring curl.
▪️The fire burner.... micro curls. 👀 Form checks to consider: ✅Glutes engaged, ribs pulled back. ✅Hip flexors in neutral position. ✅Be sure that your toes face up and pull equally from both legs to avoid imbalances.
✅Arms are overhead in this video to avoid using them for leverage, but when you’re just starting out, feel free to keep them down by your sides palms facing up to give a bit more stability. ➡️Include these babies 2x per week and watch your performance change.
The best part about having you as my partner in crime is how we celebrate #ValentinesDay everyday. I love everything that we are and all that we've done together. I can't wait for all that we will accomplish in our future. You are my world, my strength, my rock and my safe place. You make me brave. I love you so much ❤️ @mister_travtastic
Is he the next Usain Bolt? 🏆
One thing is sure and that is that he out ran the rest of his competition by miles! 🥇
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1 02 minutes ago
❤️Inglewood Crop Tops❤️
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1 52 minutes ago
Exercises and consideration for low back pain (SI joint) recovery.
There was a point in time while I was competing on the bobsleigh team, where my back pain was so bad I could not sit for more than 30 minutes, run, jog or lift anything without my SI joint inflaming. I was completely useless to the team(other than being a body). Imagine being in a position where you were competing for your spot but you couldn’t even train. I had to completely overhaul my training and take a whole new approach to taking care of my body.
There were many therapists that put extra time into me and taught me a lot about how to deal and eradicate my inflammation of my SI joint. But the biggest change was the one I made myself. NO ONE IS COMING TO SAVE YOU FROM YOUR PAIN. You can’t trade money for health. A therapist that helped me immensely is @tyson_physio. Most of what I learned here is from him.
I got a cortisone shot straight into my SI joint(under physician direction) one summer to reduce the swelling and return to training. I rested 3 week post injection and did a hill sprint with no pain through my warm up. 2 minutes after that one sprint my back lit up like the 4th of July.
Getting a cortisone shot to eradicate a back problem is like taking morphine to go outside in -30C weather with no jacket. Cortisone shots should only be used in preparation for a championship.
Tight hip flexors and weak hip extensors will put the pelvis into anterior pelvic tilt. When the pelvis is rotated anteriorly is in a vulnerable position when you extend your back, because your SI joint and facets joints(other joints of the spine) will smash into eachother. Additionally when your hip isn’t tracking properly because of tight hip rotators extension of your hip starts to occur in your back rather than at your hip also causing the SI joint and facet joints to hit eachother.
These are the exercises and walks I performed EVERYDAY when my back was hurt. The purpose was to strengthen the hip extenders to pull my pelvis out of anterior tilt. Eventually with enough corrective exercises, modified training, and physiotherapy. I was able to be relieved of my SI joint pain
Welcome to my new fitness account! I’ll make this my first post because this was me about 2 years ago, I’d started training a few monthes before and really didn’t know what I was doing - I was happy with my progression but I knew I could do better. Nothing makes you happier than looking back and seeing how far you’ve come!
All followers are greatly appreciated, DM for any tips and tricks I’ll be happy to help!
Today's long run was fueled by coffee and girl scout cookies 😋 Finally think I've found my rhythm and just sort of kept running, all the way to another state (the border is only 2.5 miles away, but still!) (6.15 miles @ 12 min pace) #slowbutsteady
Deadlifts were pushed a day ahead of scheduled because I’m working on my run time for my PT test. There for I can’t miss a day. Tomorrow and Sunday will be run days. I had to push the envelope with dead’s today. My hammies and adductors weren’t happy so I took my time with them, kept them loose, warm and stretched as best I could that way they wouldn’t ball up. I wouldn’t recommend anyone doing it unless you are in tune with your body to know when to throw in the towel. Last thing I’d want is for you guys to get hurt. As I’ve stated I’m doing things within my own limits and always trying to push a tish beyond it. “Well why not skip dead’s?” That’s not an option either. Im not only preparing for my PT test but also a meet. So the “playing smart” is taking my time for warm ups and during the session. 490, 505, and 525 for 8s. Time to stretch some more. FUI!!!
Take control of your habits, and you have the ability to take control of your life.
Engineer your life.
Engineer your results.
I am so excited to hit the crescendo of this #unofficial collab with @bodyengineers!
They really represent a lot of the mission that I am here in the trenches working on, every single day.
I hope that this video — and, all of the content that we’re creating — inspires you to take back your life and do the things that scare you ... so that you can be fearless and earn, have, and keep the results that you deserve.
I am engineered by me. My choices are engineered by me. My results are engineered by me.
Cute little 8yr old Charlotte working on fitness goals and most importantly her CONFIDENCE that's essential for bigger obstacles in life! She shows up to each workout with a huge smile and never quits! Great work Charlotte!! Join our Youth Sports Performance Program here at the GreenSpeed Training Facility.
So awesome to kick it with @joeyswoll@ketowithcrystal today! Crystal definitely pushed me hard leading our leg workout! I live for a good strong female training partner to give me that motivation, to help get that extra rep! My legs are pumped! - It’s always a good time when Chi-Town is represents! Stay tuned for video of our workout coming soon... 🏋🏾♀️🏋🏾♀️ #legday
4 259 minutes ago
310kg/683lb squat. Did a total of 4 reps in this stance before this, it's about 6 inches narrower than usual. Probably going to be in this stance until hips play ball...or I'll just stay in this stance long term, we will see.
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2 146an hour ago
Woke up jet lagged at 2:30am so may as well sneak in an early cardio session and watch the sunrise on the other side of the world 🌎 .
Can’t complain about much right now 👌🏻 #MiamiLibbin
165 115542 hours ago
⚡️|Be fearless in the pursuit of what sets your soul in fire 👊🏻...
What’s up playerrzz 🤙🏻,heck yeah🔥 it’s friyayyyy 💪🏻!Backpack ready, leggoooo 👊🏻.For me it’s time to take my backpack and join an epic city for the weekend,Berlin is calling.... What’s on your list for the weekend?Any great plans? Rate,n tell me your favorite city, whats your „must see“ place?Looking forward for some crazy and great advices for my future adventures 🤙🏻... wish you a great start into this weekend, keep rocking and let’s kick it 👊🏻.Peace
Jaaaa man endlich 😎🤙🏻, hoch die Händen Wochenende 🙌🏻! Na wie war euer Tag und Start ins Wochenende? Bei mir heißt es gleich Berlin leeeeebt 😉🤙🏻, Berlin is calling, freue mich schon sehr wieder dort zu sein.Ich liebe es zu reisen,die Welt anzusehen,andere Städte zu erkunden, einfach mega. Wie steht es da bei euch? Liebt ihr es auch zu reisen, was sind denn eure Top Highlights und wie sieht es mit Städten aus? Welche must see Stadt empfehlt ihr mir? Bin gespannt und freue mich auf viele Tipps 👊🏻. Wünsche euch ein tollen Start ins Wochenende! Peace 🤙🏻
64 42542 hours ago
Looking forward to the Nationals this weekend in Apeldoorn⚡️🇳🇱 Do I see you there? 🙌🏼