Hard Work Works Fitness

I hope you find some fun in your training today

Stay Strong, Good Journey 🤙

If you’re a rotational athlete, this one’s for you

Even if you’re not a rotational athlete, this one is still for you. Do you deal with back pain? Hip Pain? I’m not saying this will completely solve your problems, but I’ve never seen someone with a strong midline have back or hip problems either 🤷‍♂️

Hope this helps!

Stay Strong, Good Journey 🤙

#757

KB/DB March will challenge your balance and core stability in ways you wouldn’t expect. They’re not better or worse than another core movement, just a variation that you may have not tried.

🎯 ribcage to pelvis (no arching)
🎯 shoulder down and back
🎯 drive knee up, balance, reset. Alternate sides

I recommended starting with a weight that is definitely easy for you to handle, so you can get the feel for what the mechanics of the movement are, then progress from there.

I generally have my clients do 1-3 sets of 10-50 each side.

Great movement to build up the abdominal muscles that protect us for weight training , but life in general.

Hope this helps!
Stay Strong, Good Journey 🤙

#757

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We guarantee you will not find any cookie cutter routines here

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#757

:: see the full video on our YouTube channel (link in the bio) ::

I’ve had a lot of questions recently about what to do if you’re short on time. The answer can be as simple as whatever you have time for. Whether you’re going to follow your normal programming and just get done what you can, or do something more of a bodyweight GPP. In either case, something is truly better than nothing/skipping. This is a simple way to build your consistency over time.

This video is to give you some options to get some work in if you are short on time.
I recommend for this:
-1-3 sets of 10-20 rep each OR :30-:60

You are free to add weight to this as well if you have them, the point was that you can do this anywhere in the world.

I hope this helps you!
Stay Strong, Good Journey 🤙

1. Squat or Wall Sit
2. Renegade row/ 1/2 RR/ Standing Row
3. Glute Bridge/Isometric Lunge
4. Push-up/1/2 kneeling push-up/Scap Push-up/ standing shoulder rolls/ standing chest fly
5. Plank/ standing Balance

Reverse Hypers are a great exercise to help build the low back as well as work your glutes.
Utilize the Reverse Hyper as a warm up or PREhab movement prior to any Squat or Deadlift training, an accessory exercise on any of your training days, as a finisher, or on a GPP day for added volume.

I suggest starting with 1-2 sets x10-15 until you can complete all sets/reps without feeling any soreness/tightness the next day. Then progress up to 1-5 x 10-20. If you have ankle weights , glute loops, monkey foot attachment etc you could also progress this with added weight.

Stay Strong, Good Journey 🤙

Our bodies/spine are meant to be able to flex, extend and rotate. As we grow older we start to move less and become stiff, leading to discomfort and pain.

Here is a Seated Good Morning exercise that I would recommend to anyone who is interested in learning how to move better. This exercise is a great starting point to not only feel what flexion/extension (under control) is, but also reinforcing what it means to brace your core.

The movement should be slow and controlled and at any point if you feel anything other than a light stretch of your lower back, STOP and return back to the top. The movement should feel smooth throughout.
I recommend once you are able to complete 3 sets of 20 rep, you are free to start adding a little bit of load; 5-10 #

Program this as a warm up,
An accessory ,
A finisher,
Or as a cool down/2nd day recovery

1-3x5-20

Stay Strong, Good Journey 🤙

*yes I did leave the blooper in on purpose *

Why would we do a Trap bar farmer carry ?
-Improve grip strength
-Core Stability
-Improve unilateral balance/symmetry (aka holding the bar on one side of your body can give you feedback if one side is stronger than the other)
-A fun new challenge!

Whether you’re an athlete or a 9-5er, implementing the trap bar farmer carry will not only give you a fresh challenge but it will yield a plethora of benefits to your training program. Load it up, and walk it out!

If you’re new to carries, I suggest 1-3 sets of 20-50 steps

Stay Strong, Good Journey 🤙

#757