Push pull day! Very sport functional method of training⬇️For more #theextra10 •
💪As an athlete you need to be able to transition between pushing and pulling as efficiently as possible•
🧠Transitioning between pushing and pulling means that you have to effectively switch muscle groups. This presents a unique neuromuscular challenge and becomes more of a skill than anything else, and must be trained accordingly (to improve a skill you must directly train that skill)•
1️⃣Landmine curl and press; This exercise starts with a pull which means you biceps, traps, and forearms are engaging. Once these muscles have lifted the weight to the proper position, the pecs triceps, and front delts take over to push the weight, completing the movement•
2️⃣Sled push/pulls; This exercise starts with a push, which means the pecs, tris, and front delts are engaging. It then switches to a horizontal pull, which means the lats, traps, and biceps are engaging, bringing the sled back to the starting position. However, perhaps even more significant is the transition between core muscles. The upright position consequently leads to intense core engagement, such core activation is what allows you to maintain posture, footing, and base, for your upper body muscles to work off of. On the push phase your rectus and transverse abdominis are heavily engaged, conversely your erector spinae is heavily engaged during the pull phase•
👊This method of training is especially beneficial for contact sport athletes (wrestlers, boxers, hockey players, football players, etc..)•
‘Feed the mistake’ - RNT
Reactive neuromuscular training (RNT) is a great technique to feed movement dysfunction and force the athlete to self correct a pattern.
This is termed as ‘feeding the mistake’ and can be effectively used to correct a knee valgus pattern often seen in squatting, split stance and lunging movements.
The band is attempting to pull the knee into valgus (inwards) and the athlete is forced to counteract.
Follow @thewodlife for your dose of weekend motivational videos 🏋️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️️
How are your T2B's looking compared to hers? 💪 Tag a mate who needs to improve their T2B's 😆
Shout out to Mary(on the left) now retired she trains for "life" and uses our workouts to help her successfully complete some incredible hiking trips and adventures all over the World. Staying strong, active and flexible keeps her healthy, happy and injury free! Instead of struggling on hikes she's able to have fun and enjoy the experiences. I've had the pleasure of working with her for 13 years and I'm looking forward to many more. Great job Mary!!!!! Join us at the GreenSpeed Training Facility.
Back and triceps this morning filled with burpees and jump rope. Try this finisher next time u need a quick sweat / finisher 💦. I used to be a big long distance runner... but now I’d prefer spurts / high intensity burners. It’s quicker, spikes my heart rate, and for me, more effective 💪🏻🌪 4 rounds - 2 min jump rope / 1 min walk sit
FULL BODY BODYWEIGHT WORKOUT ⚡️A cheeky little circuit for you that you can do with your bodyweight, in your bedroom a.k.a ideal for the weekend! 👌🏻
✨ Ab Roll-outs x 10
✨ Split Lunge Pulses x 20el
✨ Press-ups x 10
✨ Squats x 25
✨ Walkouts x 5
Complete 4 rounds with 60seconds rest in-between circuits! Hit save & lemme know if you give it a go! P.S obsessed with these @gymshark leggings at the moment — dat colourrrrr 💓
Nosso atleta @guilhermealmeidaarquieto tem se tornado exemplo de dedicação e superação nos últimos meses. Ele é arquiteto e tem a vida um tanto quanto agitada entre vários compromissos e com toda certeza irá te inspirar! Por quê? Porque parou de dar desculpas e começou a agir. Como podem ver ele é uma representação visual de que o "O LIMITE É O COMEÇO". Em quase dois meses de Crossfit na @cfz1manhuacu sob nossa supervisão técnica de treinos e juntamente com uma reeducação alimentar, tem aumentado e muito sua qualidade de vida e disposição geral, diminuiu bastante seu porcentual de gordura e aumentou a massa magra resultando em uma melhora significativa na sua estética corporal. Isso não é milagre, é trabalho duro, um estilo de vida. Continue empenhado em melhorar cada vez mais meu amigo! Inspire-se nessa história e venha fazer parte da #FamíliaZ1Manhuaçu! #CFZ1#FamiliaZ1#mobilitywod#FamiliaZ1#wod#training#fitness#gym#workout#motivation#training#wod#weightlifting#health#instafit#muscle#strong#cardio
- 17/11/18 -
I’m proud of myself because
a) I went out last night having not eaten since 11am and instead of buying drunk food, came back and made a kale and minty chickpea salad (lol)
b) I just made this yummy number despite feeling very fragile 😛
I’ve had a pescatarian/meat free week to see how my body feels and it does seem to have paid off. This is a random concoction of soya pieces which I added a tsp of marmite to and the remaining ingredients in my fridge (watercress, baby plum tomatoes and radishes). With a dijon and lemon dressing, topped with a fried egg 🍳