Turq Performance

Completed my first HYROX in 1:15:43 ✅

Plenty of lessons learned, plenty of room for improvement 📈

Next up: the Jersey City Summer Half Marathon & the Philadelphia Marathon 🏃‍♂️

Time to get back in the lab 🧪

POV: Muscle-Ups got too easy…

Worked up from bodyweight → 12.5 lbs → 15 lbs → 20 lbs for 5 reps 🦾

The key: Make sure you’re coming down on a 45° angle rather than straight down, as this helps generate momentum to swing back up. 🔑

Need to work on balancing out my pull as I tended to lead with my left side as the weight got heavier. ⚖️

Get it done ‼️

POV: Muscle-Ups got too easy… Worked up from bodyweight → 12.5 lbs → 15 lbs → 20 lbs for 5 reps 🦾The key: Make sure you’re coming down on a 45° angle rather than straight down, as this h...

Do what's hard. 🏃‍♂️

Coz later on it'll be even harder if you don’t. 🫡

Do what's hard. 🏃‍♂️ Coz later on it'll be even harder if you don’t. 🫡 SOCIAL MEDIA Instagram: ...

BlazePod Rebounder Drill 🔥⚽️

This is a great drill to work on reactions, scanning, dribbling, passing and shooting. 🎯

Place 4 rebound boards on the floor creating a 5x5 square with the BlazePods attached. I had to get creative and use bins for this. 🗑️

Dribble around the middle of the square with the ball at your feet. When the Pod lights up in your desired color, pass the ball against the Pod. Distracting colors will also light up so you don’t want to pass against those colors. 🚨

Perform this drill for 30 seconds. When the timer runs out, have a shot on goal. 🥅

Soccer training programs available at www.turqperformance.com/soccer 📲

Get it done ‼️



https://youtube.com/shorts/dDbHTJkQl1k?feature=share

TURQ PERFORMANCE 1 like. "BlazePod Rebounder Drill 🔥⚽️"

5 years & 3 months later… finally resigned from personal training at LT Sky. 💪

One more week to go on the job. Big things coming… 🏃‍♂️

The workout:

A1. Hefesto - This is an elite calisthenics exercise. It puts a lot of strain on the shoulders, biceps & triceps as you are pushing your body up from a compromised position. I used resistance bands to give me support.

B1. Clean & Jerk - Got a bit of Olympic weightlifting in. Worked up to 180lbs.

C1. Floor Press - Hitting the chest. Worked up to 230lbs x 3.

D1. Javelin Press - This is an advanced exercise for shoulder stability as you have to balance the Barbell. It's a lot harder than it looks.

E1. Single Arm Single Leg Push-Up - Probably the hardest push-up you can do. It requires full body stability as well as upper body pushing strength.

F1. Headstand - Did this next to a wall for safety reasons but managed to perform 3 sets of 1 minute without touching the wall.

F2. Split Stance Rotational Throw - Working on rotational power to end the workout. 3 x 3 each side.

Get it done ‼️

TURQ PERFORMANCE Advanced Push Workout 💪

Had to take it to the next level. 📊

Pullovers on the bar were getting too easy. 🤷‍♂️

Doing this exercise on rings is much harder than the bar because you have to control the stability. 🎮

The first few times I tried this I couldn’t figure out how to push up so was literally hanging upside down looking like a bat. 🦇

But I figured out if I rotated the rings when I was pushing up, this allowed me to basically do a Dip and push my body up. ♻️

I put a Resistance Band under my hips to give me a bit of support as I flipped over. 🪢

This is an extremely difficult exercise. I still have a lot of work to do on my technique by keeping my legs straighter and decreasing the resistance of the band but practice make perfect. 🙌

Get it done ‼️

TURQ PERFORMANCE Ring Pullovers

POV: NYC Football Freestyle ⚽️

First time kicking a football in 6 months. Haven’t lost my touch! 🙌

POV: NYC Football Freestyle ⚽️ First time kicking a football in 6 months. Haven’t lost my touch! 🙌 SOCIAL MEDIA Inst...

Chin-Ups to Pull-Ups 🙌

This is an advanced plyometric exercise for your back and biceps. It is all about power, timing and co-ordination. 💥

A Chin-Up is performed with an underhand grip and a Pull-Up is performed with an overhand grip. 🤏

Was going for sets of 8 but managed to max out and get 14 reps on the last set here. 💪

Get it done ‼️

Chin-Ups to Pull-Ups 🙌 This is an advanced plyometric exercise for your back and biceps. It is all about power, timing and co-ordination. 💥A Chin-Up is performed with an underhand...

Single Arm Sn**ch with 32kg / 70lbs 💪

This is a highly technical movement and is widely considered one of the most advanced exercises you can perform with a kettlebell.

You want to start with the kettlebell on the floor in between your legs. Take a step back and hinge down to the kettlebell.

Grab the kettlebell with both hands and place your other hand on top to help keep your shoulders aligned. Hike the kettlebell back towards your groin and drive it up with your glutes.

You want to keep the kettlebell nice & close to your body and rotate it as it goes up while exhaling. You want to catch it above your head with your arm straight and wrist as flat as possible.

Repeat the movement and return to the start position on the last rep.

Get it done ‼️

Single Arm Sn**ch with 32kg / 70lbs 💪 This is a highly technical movement and is widely considered one of the most advanced exercises you can perform with a kettlebell.You want to start with the ...

How to Back Clap Push-Up 👏

First you want to be able to do Plyometric Push-Ups and Clap Push-Ups for at least 10 reps.

Once you've mastered these, you can progress to attempting Back Clap Push-Ups.

Start on an Incline such as a Box and as you get better decrease the height of the box until you can do it on the floor.

For the technique, you want to make sure you are lifting your hips up as you push-up as this will give you more time to get your hands behind your back.

Get it done ‼️

How to Back Clap Push-Up 👏 First you want to be able to do Plyometric Push-Ups and Clap Push-Ups for at least 10 reps. Once you've mastered these, you can progress to attempting Back C...