Happy #newmovemonday I know it’s Tuesday, these Monday holidays are really throwing me off my rhythm! Today’s move is a TRX T-Spine rotation. The thoracic spine is the areas between the shoulder blades, and for me has been one of my toughest mobility spots. Start with the TRX at about half length, if you’ve got tight hamstrings you might want to make yours a bit shorter so you don’t have to bend over as far. You’ll want a length that you can hinge forward comfortably with a flat back. From there sweet one arm open and back hold for a few breaths, bring the arm back to starting position and repeat on the second side. T-spine mobility can help to listen up tight shoulders, help fight tension headaches, and make your body feel overall much better. Let me know if you have any questions! You got this! 💪🏻
Happy #newmovemonday! Today’s move is called the Seesaw Shredder. This will primarily work your core, and hit some of your small stabilizer muscles as well! Stand tall with a dumbbell in each hand. In a controlled manner swing one arm forward while swinging the other back. Repeat this move while keeping torso facing forward and feet steady. You got this! 💪💪🏻💪🏼💪🏽💪🏾💪🏿
✨NEW MOVE MONDAY✨Going to be a thing! There are countless moves I’ve never done or am timid to do and I’m challenging myself to attempt one move every Monday. Today was Turkish get ups! I had to watch a YouTube video as I went through the first set and there was a guy right next to me which would’ve made me way too scared in the past to look dumb but I can’t let other people control my actions. If you want to try these yourself I recommend looking them up on a YouTube video & not following this as an example 🤦🏼♀️ #newmovemonday#mondaymotivation
Amazing what some angles can do. Before I ever got my first sentence single armed pushup I was doing these.
At the time just goofing off.
Once I realized they were useful as a sort of drop set and another way to target triceps using bodyweight, I do them much more often.
Stand away from the wall, further away the more difficult. Put one hand on the wall at a time and lower and raise your body towards the wall slow and controlled. Emphasize the tricep in the lever action at the elbow.
100 posts ago I started this Instagram just to keep myself accountable and improving. So far so good. The next 100 will be even better!
2 304:39 AM Feb 5, 2019
Happy #newmovemonday Today’s move is a Bosu Ball Ski Mogul. This is a great one for you winter sport lovers! Place Bosu ball on the floor with the ball end down step onto the flat portion and distribute weight evenly across the device. Sit into a squat and and alternate pressing your weight down side to side. Keep a deep squat and chest tall throughout. Start this movement slowly to ensure you have your balance, once you’re comfortable you can add weight and increase your speed.
New move Monday is just a litteral twist on an old classic.
Do a typical dumbell hold and twist your hand and forearm slowly and under control.
This puts a fair amount of stress on joints in your wrist and elbow so go a bit lighter then you would for a normal dumbell hold.
In order to twist you need to lift your arm out to the side which will engage more of your arm. Training your body to recruit more muscle fibers besides the ones that are directly involved in the excercise.
And rotating your wrist will do the same, recruiting smaller muscles involved in gripping from different angles to the excercise that otherwise could be neglected from a more straight forward dumbell hold.
You can add this twist to plenty of dumbell excercises. Try it on bicep curls and shoulder presses, it's a killer!
#newmovemonday Happy Monday friends! Today’s #newmove is the stability ball saw. This is a great variation of the plank and can be performed on the knees (I still can’t kneel) or on the toes as you see me. Place forearms in the ball and extend body out to plank or kneeling plank position. From there slide arms forward and back keeping the core tight and the lower back gently lifted. This is a great move for stability and strength. 💪🏼 You got this!
Happy #newmoveMonday but on Tuesday... since today is a work Monday for me it seemed only fitting. 💁🏽♀️ This is both a new move and a progress report on my knee injury. It’s healing pretty well! My last doctors appointment I was told I could do *anything as long as it was not skiing, jumping, running, or squatting with too much weight. 😅 This move is a hex bar (or trap bar) deadlift. This is considered to be one of the safest ways to deadlift, especially for those with back injuries. Since I’ve got a knee I just I did a stiff leg deadlift. The bar weighs 50lbs on its own, while that’s not up to my *normal standards of weight, it is a huge increase from the 20 or so pounds I’ve been deadlifting. It felt good to get some weight into my routine! When recovering from an injury it’s important to take things one day at a time, one exercise at a time, one minute at a time. If you’re injured hang in there! It takes time, but it is so worth it to heal properly! Years, or even months down the road you will thank yourself for taking your time and healing properly. I promise
#newmovemonday reverse bicep curls. Best move for your brachioradialis.
That is the muscle that runs along the side of your arm that plays a major role in elbow flexion. Also an important secondary muscle in the pullup motion. Training this won't get you you first pullups however it will help you get more reps once you get up above the bar.
Perform it by gripping any curl bar, dumbells, or barbell overhand. Lower the bar and fully extend your arms. Begin by flexing your upper forearm and then performing a regular bicep curl keeping elbows in tight to the ribcage. Lower slow and controlled ending with the forearm flex motion you started with.
1 193:40 AM Jan 15, 2019
Day 1 of hell week startin’ off strong 💪 though clearly we have more work to do 😬We’re so excited to be back and training together again! #orediggertriathlon#newmoveMonday
#newmovemonday Today’s move is another #mobility drill. The TRX W Slide is a great way to open up the chest, strengthen the back, and build range of motion in the shoulders. If you sit at a desk all day this is a great one to help correct the desk posture. Be sure to keep the straps tight (no slack) throughout the movement and keep your core tight so that your lower back stays put.
0 249:35 PM Jan 14, 2019
Stretch it out before work 💜🧘♀️. A look into a warm up, especially good if you have bad shoulders like me 🙏🏻.
I should save this for a #newmovemonday but I’m feeling pretty jazzed about it, so here ya go. This TRX Alligator is a great move to strengthen your shoulders, back, and core. As you hinge back be sure to squeeze your butt to maintain the plank position. Try to keep your arms as straight as possible, and enjoy the burn. 😅
#newmovemonday Today’s #newmove is another rehab move. Stability ball wall squat is the newest exercise added to my arsenal of moves. The ball adds stability and takes a good amount of pressure off of the knees. It’s crazy how hard this feels after all these weeks. My legs and knees are both tired after a few rounds here. Injury recovery can be a frustrating process, so it’s important to take it one day at a time. You got this! 💪🏼
#newmoveMonday brought to you on this very cold New Year’s Eve is a pre/rehab drill. I’m still in recovery with my knee and in maintenance for a tricky shoulder that I’ve hurt a few times. Any bottoms up exercise with the kettlebell is great for building shoulder strength and stability. You can also do this one in a half knee to incorporate more core stability. Keep your chest squat as you open your bent arm out to the side. Stay strong my friends!
New move for the weak. Learned this one in high school, and the kids looked at me doing it like I had three heads. Fast forward 10 years and it's one of the more advanced moves in the CrossFit workouts sweeping the nation.
This is called the bear. A complex motion that is meant to help your bodies multiple muscles groups function together simultaneously as well as sequentially. Start by performing a power clean followed by a press with the bar overhead. Slowly lower the bar onto your back and perform a squat, careful bad bar placement can cause some pain and bruising. After the squat raise the bar overhead again and bring it back down in a controlled manner to your starting point.
A lot of joints are in use here and the shoulder is put into a vulnerable position when lowering the bar going into the squat. The bear isn't meant to be a workout to max out on for these reasons!! Shoot for higher rep sets, right after warmups. These can take a lot out of you and form is important. You don't want to break form and compromise yourself because you were tired.
I decided to include more of the set up on this video. This is some of Dad's training from Monday. We have done barbell stepovers in the past, but this requires a wider step to the side. I included the set up to show some things that go on with HD. Specifically, impulse control is very low. So the second I put something in front of him, he begins doing something even if it isn't the right thing. Once an idea is in his head, it is difficult to change it. I joke often and tell him he is cheating because it actually makes him perk up and listen sometimes lol So here's to my helpful IG advertising Instagram purchase of the "penalty box." #beatHD#newmovemonday#huntingtonsdisease#muscleforthejourney#teamdarkhorse#personaltraining
0 3311:22 PM Dec 20, 2018
New move Monday was a last minute decision but a good one.
Click this hashtag I do not do these movement based excercises justice yet as this is still a new fitness field to me.
Most of the movements are very similar to yoga however more motion based than static poses. With some practice and a couple dozen YouTube videos animalflow will make significant improvement to every day range of motion. Again very similar to the experience of many #yoga practicioners.
New move Monday! I saved this variation of a pistol squat progression from @kristafit1 several weeks ago and decided give it a go. And yeah... I clearly need more practice.😆 Swipe left to see Krista’s flawless attempt. 😇 Then head over to her page and give her a FOLLOW! She is my #fitover50 inspo! .
Pistol squats not only require a lot of glute strength but also a tremendous amount of balance, control, and flexibility. I have never been able to do one but this variation is a great progression because you have to hold that bottom position without assistance for just a second before ascending upward. SAVE 📌 to try and tag me if you do! #trxblackranks#givetogrow
PS...be sure and warm up first before trying. I didn’t, and now my butt hurts. 😜👵🏻
💥TRX WORKOUT💥 It’s been a few weeks since I posted anything trx so I’m making up for it and sharing this workout I did this morning. #yourewelcome 💁🏻♀️
SAVE 📌this workout to try or add any of these moves to your next workout. 1st vid shows the moves in order. SWIPE LEFT to see the trx moves in real time.
1️⃣Squat to half circle arms, then split fly-10x (alternate arms on the split fly)
2️⃣Pistol squat 1x/Skater 1x- 10 R then 10 L
3️⃣Jump rope jacks- 1 minute
🔁 3x thru
1️⃣Single leg front squat to tricep press- 10R
2️⃣Superman/squat jack combo-15x
Repeat but switch to left leg on number 1
3️⃣Jump rope scissors-1 minute
100 10928:29 PM Aug 20, 2018
💥TRX- 10 REPS vs 30 SECONDS💥 Hey fit friends! I got a little TRX strength and cardio for you.
THREE supersets: 1st move- 10 reps then right into the 2nd move for 30 seconds. Repeat each set 3x thru. SWIPE LEFT to see sets 2 & 3.
1️⃣Sgl arm front raise to sgl arm curl
*Switch sides and repeat
1️⃣Front lunge to Sgl leg tricep ext
*Switch legs and repeat
1️⃣Row to push-up
Happy sweating! 😅