FLIP Atlantic

Little ground flow to explore! Nice blend of some basic drills from a few different elements such as gymnastics, “animal-flow”, maybe some BJJ or wrestling, even a little D-line work in the mix there! 🏈

It might look a little different but I find these type of ground based drills super beneficial for the shoulders, wrists, hips, ankles, and for working the spine through alll of the positions and planes of motion!

I also find it very productive for building a better connection with the ground and therefore improving spatial awareness and/or the coordination of moving your body through space!

Typically would do more like ~10 reps (per side) per movement with a short rest between drill progressions. However, had to spice it up a little and mash it all together into one big flow today which got my whole body firing! 😤

Stay strong! Stay Limber! Have fun! 🤸‍♂️

Give me a DM if you want to improve your ability to move!

Proedge Elite Training

Had to take the barbell for a spin and max out a bit to see where the ol body is at these days!

Based on this workout I am only about 12% behind my all time personal best power clean and deadlift (275 # clean and 455 # deadlift)!

I am happy with these numbers considering I’m about 12 years older and 12-20lbs lighter than I was in those days! Doing a lot less heavy lifting these days too! So on average dropping about 1% of maximal strength per year since I finished playing competitive sports!

So continuing a similar trend my goal would be to still clean 225lbs and deadlift 350lbs at age 50 👍 but also to stay limber and resilient and confident in my everyday activities and wrestling matches with my boys.

Got to stay balanced! 💨💦🌱🔥

Give me a message if you want to come in for an movement and strength assessment to see where you are at and where you may have some areas of opportunity!

What level of balance can you reach on the stability ball!?
Make sure to always work within your realm of capabilities and only progress levels when you have full control of the previous stages!

1) All 4’s down on ball
2) Take off one hand
3) Take off one leg
4) Lift off one hand and the opposite leg
5) Bird dogs
6) No hands
7) Spider-Man’s
8) Frog position
9) Horse stance
10) Full squats!

Send me a DM if you want a training program to help level up your balance and stability! 💨

Here is a little warm-up routine I like to try work through to prepare for a big movement session! See below:

➡️ If you really want to improve your skipping skills as well as (but not limited to): your footwork, endurance, coordination, reactivity, speed, agility, quickness, durability, overall fitness and athletic performance for any sport or activity - then a great challenge for you commit to is to complete 10,000 skips over the next 10 weeks! 🤔

✅ Most athletes can maintain close to 100 skips per minute so your programming target should be 10 mins or 1000 skips per week. This could be done as 1 x 10 mins skip session on a cardio day or 2 x 5 minute skipping periods before movement sessions or maybe you are training 4 days per week and so you do a quick 250 touches every day as part of warm-up? 🤷‍♂️

💥 Boom 💥and like that you can level up your footwork in just 10 weeks! Thennn imagine what those feet could do after 100 weeks or even one million skips!!! 🔥🔥🔥

➡️ Primary goal when working on these skills should is to always be in control! Which means maintaining a strong connection between the mind and muscles - even under fatigue or with adversity in the environment. I find one of the best tools for building and reinforcing that powerful connection is the breath! 😮‍💨 If you ever feel like you are losing focus or rhythm then find your breath again! 💪🧠

➡️ Give me a message if you need some direction 👍

⁉️ Can I get a rep count on that?

Been jumping all over town for years and excited to leap into the new year with clear eyes, and a full heart! ❤️

Anyone else looking to flip their focus next year?

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These double XBall push-ups are a pretty tough challenge on the stability of well.. just about the entire body!! 🤯

Although this wasn’t the cleanest looking set, the struggle was real which is really the fun part isn’t it! When one of the balls starts to roll or get displaced it becomes very challenging to correct as your other anchors don’t have a reliable base but you still somehow need to find a way to create leverage and push/pull hard against the flow to find your center and recreate an appropriate base of support.

Fight the natural momentum and get used to being comfortable in uncomfortable positions! 💪

Let me know if you can crush a full set of these puppies!

What’s your element?! 💨💦🌱🔥