Personal Coach @anytimefitness_seaford
Online Trainer
Transforming Athletes for MMA, BJJ & Boxing
@derrimut247 RYAN10
Still got it!… kinda 😂
After 3+ years of no riding I hopped on a BMX for 5minutes..
Muscle memory is a beautiful thing 💪❤️
31/01/2022
Kick Punch Lift 🥊
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Get down to for unbeatable kickboxing classes
Offering every member 2x free 60min PT sessions
Get around it 💪
Bulletproof Your Wrists 🔥👊
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Do you get wrist pain after chest day with all the heavy pressing?
Find yourself avoiding the heavy bag to save your wrists?
You may have even invested in wrist wraps for extra support.
It doesn’t have to be this way!
Weak forearms cause wrist instability and pain.
Strengthen your forearms in ALL ranges of motion.
Eliminate wrist pain today 👇🏼
✅Radial Deviation (3 x 12)
✅Ulnar Deviation (3 x 12)
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06/05/2021
How to be more flexible 🔥👇🏼
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DO:
✅Dynamic Stretching as warm up
✅Static Stretching for cool down
✅Hold Static Stretches for 15-30s
✅Nose Breathe through stretch
✅Stretch at least once a day
✅Stretch Every Muscle (e.g. Hip Flexors)
✅Adapt your training to your body’s state
✅Myo-Fascial Release (e.g. Foam Roll)
✅Seek help from a trainer to develop flexibility program
DO NOT:
❌Static Stretch as a warm up
❌Dynamic Stretch for cool down
❌Hold Static Stretches for +60s
❌Hold Static Stretches for -15s
❌Mouth breathe in stretch
❌Hold your breath
❌Stretch less than 4x per week
❌Neglect minor muscles (e.g. adductors)
❌Ignore your body’s readiness (overtrain)
❌Stretch in-between sets
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Stretch Your Legs! 🦵🔥
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Your muscles are deprived of oxygen and essential nutrients after an intense leg day.
Increase blood flow and muscle repair by including a stretching regimen at the end of your workout.
Eliminate those post leg day DOMS with this complete stretching cool down routine:
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✅Adductor Wall Split (30 sec)
✅Slant Board Hamstring + Calf (30 sec)
✅Hip Flexor Wall Stretch (30 sec)
✅Glute Pigeon Stretch (30 sec)
✅Tibialis Ankle Stretch (30 sec)
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By far the most widely overlooked aspect of training: POST WORKOUT STRETCHING
Implementing a proper cool down routine at the end of your workout keeps the muscles flexible, strong and healthy.
Without adequate flexibility, range of motion suffers, the muscles shorten and become tight. 👇🏼
Consequently, risk of joint pain, muscle damage, tendonitis, postural imbalances, and strains - skyrockets 🚀😬
Be smart,
Stretch!
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BULLETPROOF SHOULDERS! 🔥💪
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Shoulder injuries are one of the most common injuries athletes and lifters experience. The rotator cuff muscles (supraspinatus, infraspinatus, Teres minor, subscapularis) are often overlooked, leading to WEAKNESS and INSTABILITY, leading to shoulder pain, impingement, and eventually rotator cuff tears.
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Directly training your rotator cuff alleviates shoulder pain and prevents injury. Strengthening these muscles will benefit your strength in large compound pushing and pulling movements.
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Cable External Rotation Press
✅ Get down on one knee
✅ Upright Posture
✅Grab Cable set at Shoulder Height
✅Retract Scapula and Pull To 90’
✅Externally Rotate Shoulder
✅Press Arm Overhead
✅Control Eccentric
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This exercise is the HOLY GRAIL of all rotator strengthening ⚜️ Targeting: INFRASPINATUS, SUPRASPINATUS, TERES MINOR, SUBSCAPULARIS.
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Excuse my form in the overhead press portion, with my bicep tendinitis and weak rotator muscles this is a VERY CHALLENGING exercise - I’ve already noticed huge progress! 🥳
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01/05/2021
OVERTRAINING or just LAZY? 🤕 4 Ways To Tell 👉🏼
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Flash back to the end of 2020: (weekly schedule) MMA 3hrs x 5 , Cardio 1.5hrs x 3, Full Body Lifting 2hrs x 3.
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Safe to say I WAS OVERTRAINING. The toll on my body was progressing, but I chose to ignore it and continue training at such a high intensity and volume. With injuries carried over from BMX, I accumulated a HUGE list of tendinitis, muscular and postural imbalance.
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Now 4 months into my ‘recovery’ I have decided to take a training break, allowing my tendons time to heal. This break would have been optimal at the start of my recovery, though I had to experience this learning curve to understand why rest is so necessary for recovery.
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