🔥STABILITY STRENGTH TRAININING
This session was about challenging my nervous system by working with 70% of my 1RM on Barbell Bench rather than utilizing Dumb bells.
All the while incorporating a stability ball to stimulate my core so I can engage more of my hip muscles and legs more.
I quickly follow that up with weighted Tricep dips to exhausts the triceps out so that when I perform my later sets I’m forced to utilize more core muscles.
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E12 Performance Fitness LLC
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Our mission is to cultivate a community of love that produces results. Through one-on-one coaching, we reinforce your WHY behind your WHAT.
E12 Performance Fitness improves your lifestyle through fitness & nutrition programs designed to relieve stress, increase mobility, and encourage a healthy lifestyle culture. E12 Performance Fitness works with people to help them live a healthy lifestyle through all forms of fitness. NASM Certified, NSPA Certified Speed & Agility Coach, USA Boxing Coach.
03/09/2026
🔥50 Catches to Exit Jug Workout
Front facing catches (The Scary Ball) are known to give players anxiety due to the speed and force the football has on it being thrown at short distances.
Being timid in these moments cause for jammed, broken fingers, late hits & cause for interceptions.
This drill improves an athletes possessiveness which translate into better ball security and positive yardage.
Focus
- Arm Extension
- Casting The Net
- Squeezing the Rock
- Securing the Catch
*Catch everything at 10 yards in a sunny spot to simulate game time conditions.
Repetition is the mother of learning, the father of action, which makes it the architect of accomplishment.
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richmondva
🔥 LOWER BODY PUSH (HYPERTROPHY)
Great dynamic workout for any athlete or fighter to improve strength and endurance.
👉 STRENGTH & CONDITIONING 👈
💥Barbell Back Squat 3x10 65% 1RM
💥Box Jumps 3x4 85% 1RM
💥Sled Push & Pull 3x10m 70% 1RM
💥Heavy Bag - 5 Rounds 3min Tech (JAB)
Save for later! 📥
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03/01/2026
Our Youth Boxing program is designed to give your child 1:1 instruction to gain the fundamentals through a tiered system as well as group to practice them.
Visit our website and Book a session to get started!
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e12
12/31/2025
I have a deep appreciation for .o_forthe804 & his team for extending the opportunity to share my knowledge with and amongst leading sports and health experts here in Richmond area.
It was an amazing experience & gained tons of insight that I apply in my practice everyday.
Thank for having me I’d do it again in a heart beat.
12/30/2025
Mitt work is arguably one of the most fun & best ways to work cardio, strengthen coordination by challenging your brain to remember punches and defensive maneuvers to build combinations.
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12/16/2025
HUGE CONGRATULATIONS to .out.desy for becoming 2025 USA Boxing National Champion & becoming #1 Ranked in her division.
Special thanks to our gym family & team, RVA Boxing family, and fighters during the week who assisted in her preparation for an opportunity to compete & obtain a national title.
Shout to all the boxers who compete and competed this national tournament. Don’t stop, boxing is opening doors that very few can walk through and is offering opportunities to those who seek it.
WE’RE NEVER DONE BECAUSE IT HAS JUST BEGUN!!
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out.desy .e12
12/01/2025
FREE GAME!! Screenshot and save for later!!
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11/28/2025
🚨E X C L U S I V E Y E A R - E N D D E A L S🚨
🔒 Lock in with us before the New Year and take advantage of a once-a-year deal at a major discounted cost! 💲💲💲
DISCOUNTED TRAINER SERVICES
✅ 1:1 Personal Training & Coaching
✅ Small Group Training
✅ Youth Training
✅ Assisted Stretch & Recovery
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e12
11/28/2025
🚨E X C L U S I V E Y E A R - E N D D E A L S🚨
🔒 Lock in with us before the New Year and take advantage of a once-a-year deal at a major discounted cost! 💲💲💲
DISCOUNTED TRAINING SERVICES
✅ 1:1 Personal Training & Coaching
✅ Small Group Training
✅ Youth Training
✅ Assisted Stretch & Recovery
TRAIN.FOLLOW.LIKE.SHARE
e12
11/27/2025
🌟 Happy Thanksgiving! 🦃🥧
From all of us at E12, we want to extend a heartfelt thank you for bringing your energy, laughs, and dedication into our gym community. Today, may your heart and plate be full, and may you enjoy every moment with your loved ones.
Here’s to good food, relaxation, and the company of those who matter most. ❤️
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