Wigmore Park Center, - Places nearby
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Just smashed a weights session with the birthday boy and put him through his paces! My kinda place #birthday #brother #weights #fitness #gym
#bulking #fitnessmotivation #fitfreak #fit #fitness #fitfam #fitspiration #gym #gymmotivation #gymshark #gymspiration #pumpingiron #pumped #supplements #musclefood #simplyshredded #zyzz #myprotein #igfitness #aesthetics #gains #gymfreak #bcaa #midweek #crossfit #workoutmotivation #fitnessaddict #bodybuilding #look
Might be sore tomorrow 🙈😂.. had such fun at the gym today with my amazing lady @shivy1988.. Getting ready for @bodypowerexpo tomorrow 💪🏽 #gym #abs #edm #bodypower2016
💪💪💪💪💪💪💪👙👙👙👙👙 #gym #tings
In gym, feels bloody amazing 😏
Body update: a couple of weeks into cutting my calories and increased cardio I'm still soft and my waist is thicker but I'm feeling positive that this year is still going to be THE year #sweatisoursparkle #ukfitfam #girlsthatlift #femalefitness #girlswholift #bodybuilding #cardio #workout #pma #positivevibes #bikinifitness
I'm training late these days, with work in the day and clients in the evening but I managed to squeeze in about 1 hour and a half of legs yesterday.
Went for an all round leg workout with a big focus on core stability and a bit of trunk/core rotation
The video above is a snippet of my workout i.e. The sledge pull.
My form for this isn't perfect, as I need to get my hips lower to the ground and flatten my out more but it's something I'm working on.
This exercise It's more of a strong man movement than your regular legs exercises but it's a fun and functional alternative exercise that stimulates all the muscles in you legs and well as your core. If you've got a sledge in your gym I would definitely recommend giving it a try!
My actual session consisted of:
Bar to warm up 15 reps
60kg 2nd warm up set 15 reps
100kg 10 reps
2. Front squat
80kg - 3x10 reps
3. Sledge pulls
115kg - 2 lengths
100kg + some lad from the gym - 2 lengths (160kg estimate)
4. 360 Degree Lunge pattern (10 reps) into Straight leg deadlift with offsets (5 reps) - 20kg Dumbbells **details below of set below**
0degrees - Forward lunge
45degrees- Frontal transverse lunge
90degrees - left side lateral lunge
135degrees - Left side rear transverse lunge
180degree - left then right rear lunge
225degrees - rear right side transverse lunge
270degrees - right side lateral lunge
315 degrees - front right transverse lunge 360degrees - right leg forward lunge
Straight leg deadlift with offsets:
1 rep = standard central straight leg deadlift followed by left side 45 degree offset, followed by right side 45 degree offset.
Single leg box jumps (5 reps per leg)
If you've got any questions about the workout or anything else for that matter feel free to DM me.
#personaltrainer #legday #sledgepull #FITTPhysiques @reece.cooper @impulseduns
#gymlife #gymlads💪 #forfun #calisthenics
This is a back session I did last week. Had a bit of fun with it, throwing in a large variety of movements and some interesting pull-up variations. Give some of them a go!
My session was as follows:
1 warm up set - 70kg
5 regular sets:
Set 1 - 110kg (10reps)
Set 2 - 120kg (8reps)
Set 3 - 150kg (6reps)
Set 4 - 120kg (8reps)
Set 5 - 110kg (10reps)
Tips:- Back and neck should be neutral at all times when performing a deadlift and you'll notice that my back and neck are not in a straight line, as my head is up. On top of this I have a slight rounding in my lower back. These are definitely things to avoid. I will be working on my form by lowering the weight and having someone line my back and neck up using a dowel rod/broomstick. This will ensure that my posture remains neutral throughout the movement.
2. Pull up variations - 4 sets
Variation 1 - regular wide grip pull ups (no in the video) 10 reps with a hold until failure.
Variation 2 - alternating pull-ups - 5 reps each side with a hold until failure
Good test of balance and control
Variation 3 - L pull-ups 10 reps with a hold until failure
Tip:- I find with this you have to slow the reps down in order to prevent swinging but my legs had essentially dropped to the floor by rep 6 through fatigue.
Variation 4 - typewriter pull-ups - I could manage 4 each side.
3. Kneeling sledge pull - 4 sets 10reps each side (65kg plus the sledge)
4. Spider-Man press up into a single arm row - 10reps (20kg Dumbbells)
5. Not really sure what you'd call the first part of this movement. It's some form of TRX overhand single arm row with trunk rotation (5 reps each side) into a into a regular overhand TRX row (10 reps). The angle of approach with all TRX work determines the difficulty I.e. The closer the TRX is to vertical the harder the exercise is, as Gravity is the force working against you.
An important thing to note with all of these exercises is that you need to maintain a neutral spine and activate your core in order to remain stable and spread the load evenly for the most efficient repetition.
#FITTPhysiques #personaltrainer #calisthenics #backday
🐻Elastically Loaded Bear Crawls🐻
I was playing about with a load of movements on the bungee cables in the gym and this was one of my favourite movements that I implemented that session. Definitely a good way of spicing up your session! It's a great full body movement that gets your slings firing and has your core working overtime. Give it a go and let me know what you think 🤙
Top Tip: try keep your hips low (mine were a little too high) you should be trying implement a table top back I.e. There should be little lateral shifting in the hips and your back should be parallel to the floor. Even try balancing something on your back so you know your form is correct.
#FITTPhysiques #pt #fitness #training #bearcrawls #core #legday #stability #fullbodyworkout
A few in today!!💪💪
💪Floor Based Med-Ball Work 💪
I had been working on some hollow body gymnastics holds so decided to throw these little core finishers in to supplement it. Give them a go and let me know what you think.
Note: If you're getting lower back pain and/or your quads are aching when you do the exercises above I would suggest looking into Hip and Thoracic Spine mobility exercises. If you have these issues let me know and I'll post some corrective exercises that will help you going forward. •
#FITTPhysiques #pt #fitness #training #core #medball
Another busy day teaching in Luton with the PT students. Programme cards and 8-week predictive programme the theme of the day.
Alway keep your fitness and goals in Check and alway Motivate yourself @david_john_pt #fitnessmotivation #workoutmotivation #goals #legday #booty🍑 #lifestyle #instagram
💥 🥊Banging Bags 💥🥊 I've been doing a lot of work to improve my thoracic mobility and my hip mobility, including a lot of rotational work and it's been working wonders for me. I've gone from being stiff and achey to supple and pain free. It's helped massively with my bag work as well (hence the short clip above) because I feel like my hips and T-spine are rotating more freely resulting in me moving better, generating more power in my punches and generally feeling more comfortable on the bags. If you ignore some of the bad habits like the low hands and high chin I feel like I'm actually moving alright for a guy that doesn't actually box.
Thinking I need to get some sparring in to get rid of my bad habits 🤔 any takers holla 🤙
#FITTPhysiques #pt #fitness #training #boxing #bagwork #rotation
So it's been a minute since my last post been mad lazy on the social media front 🙄
Anyway here's a video of some tuck to handstand action. 🤸♂️
I'd been slacking with my handstand practice but over the past two weeks I've upped my game and my transitions are getting a lot better. Still need to lock my shoulders through and get better with my palm and finger control but progress is certainly being made 🤙
Going to try and upload a video a day this week, so if you've got any requests hit me up ✌️ #FITTPhysiques #pt #training #fitness #practice #handstand
A good ab workout with @84jjw84 give it ago when your next in #abs #workout #fitness #killer #instagram #motivation
Hard 2 🎥 at 9.2mph 🏃😂. #justdoit #futuredirector #treadmill #threshold #run #gohardorgohome #inspire #finderskeepers #mabel @mabelmcvey 🎧
You’ve heard me say this before, repetition deepens the impression. Your routine is a key ingredient in order for you to become successful !! What’s in your routine that’s going to take you to the next level? #mondaymotivation #fitnessmotivation #fitnessjourney #sportwear #nike #instagram #strong #positivevibes #motivation #lifeisbeautiful
Quick warm up before bootcamp 😩. No pain and all that! #StartAsYouMeanToGoOn #MondayGymLife
Hoody 10 quid tescos sale
20 inch arms not included
When the girth just stretches it out
#girth #arms #tesco #clubcard #eatinghealthy #bodybuilding #bulking #winter #sexymuslimbear
Been a good week .
Upto 103 kg now. Not because I forced myself . I have been hungry most days this week so capitalised on it .
I think of the body as working in waves. Rather than one constant. So last week I was at the peak of a wave . Strong in the gym high in food. I would love to start my prep at solid 110kg . But I don't do fixate on numbers.
#bodybuilding #physique #gains #healthy #nutrition #diet #offseasongains #bulking
No force feeding . No dumb cycle .
Basic test deca gh. Lots of whole food . Hard training.
#offseasongains #bodybuilding #bulking #gains #diet #healthy #nutrition #delts #tiddies
Waga 89 i.lecimy z masa ....:)))
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