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They say shows are won from the back. I don’t have a winning rear pose, so emphasis has to be placed on this — If your in the gym for the finished product, sad news, as it never comes. You do however, progress in other ways, as you do, you simply move the goal posts — Deadlifts today, frequency up to 2x per week, varied heights and reps — Train smart, always — #natural #bodybuilding #muscle #trainsmart #coaching #fitness #instafit #fitfam #fitness #igfit #transformation #physique #results #bikini #girlswholift #girlswithmuscle #goals #motivation #fatloss #fitnessjourney #progress #prep #back #backday

The effective use of strength training will change the way your body feels, looks and performs. More so than any other form of exercise you currently use, strength training offers overlooked, undervalued and little known applications that can boost your success in fitness as well as your overall health. You can have more energy, do things you never thought possible, look better than ever and command attention and respect. Learn how to effectively use strength training to enjoy exercising again without the fear, stiffness and pain. Link in bio! . . . #trainsmart #strengthtraining #fitness #fitfam #train #pmxlivesmart #functionaltraining

A great weekend with the one and only Coach Travis Davison from @sbgidaho. Keeping the self-defence in Jiu-jitsu. #bjj #jiujitsu #jiujitsulifestyle #brazilianjiujitsu #pma #selfdefense #trainsmart #aftermatnotes

For an entire hour provide a service, experience and atmosphere like no other. Separate yourself from the rest. Quality over quantity every time....always remember a homerun is better than 2 doubles. #DPPerformance #CorrectiveExercise #PerformanceEnhancement #TrainSmart #TrainEffectively #TrainHard #RecoverHarder

Changing my routine Completed with my partner this morning 👊🏼💪 #goodshit #workout #morning #monday

THE SQUAT DEBATE • A lot have been said on the squat in the past 20 years. Everybody seems to have an opinion on the correct way to squat. From bar positioning, to depth, to equipment used, to joint positioning, to breathing, and so on and so forth. • The wide array of variations offered by the squat makes it an awesome tool for athletic development. However, it is important to know the biomechanics differences of all those variations and not just execute or program a type of squat only because popular belief said it was the right way to do it. • An Olympic weightlifter might need to externally rotate the hip and push her/his knees way outside the feet to increase torque and mobility. An athlete might not benefit from this external rotation since she/he probably has to run with neutral knee alignment to avoid stressing the joints. A powerlifter who puts 1000 pounds on his back will probably need to maximally brace his core to generate enough intra-abdominal pressure to not crush his spine. An athlete who needs to learn to sprint relaxed might not benefit from being taught this extreme type of bracing during squats. • The three videos above show three very different types of squat. It seems that all three athletes found the squat variation that fit their needs best since they all are world-class performers in their respective sports (Weightlifting, Powerlifting, Track and Field). • Every sport has unique needs. These needs should be what dictates the tools you use, not the folklore attached to an exercise.

Tyler is a local athlete. He’s an 18-year old high school basketball player who wanted to improve his Chin-Up performance. We tested him and found that he lacked scapular control and stability. A big reason people stall on Chin-Up/Pull-Up progress is a weakness in the mid-back and an inability to maintain a proper scapular set. Tyler was no exception. Retracting and depressing the shoulder blades when pressing or pulling is critical to proper functioning of the scapula and shoulder and efficiency in these movements. Failure to strengthen the scapular stabilizers (trapezius, serratus anterior, and rhomboids) leads to improper shoulder mechanics. If the shoulder stabilizers can’t properly anchor the shoulder blades when performing an exercise, the brain will begin “shutting down” neural control of the primary muscles as the body attempts to protect itself from injury. The Progression Here is the exercise progression we used to improve Tyler’s Chin-Up Performance. Accumulation 1 A2 Bent-Over Single-Arm Low-Pulley Cable Row – Neutral Grip Intensification 1 A2 Bent-Over Single-Arm Dumbbell Row – Neutral Grip Accumulation 2 A2 Seated Cable Row – Medium Neutral Grip Intensification 2 A2 Inverted Ring Row – Neutral Grip Note that for each Accumulation phase I opted to use a cable variation, because of the continuous tension offered by cables. Since the amount and duration of tension placed on a muscle is an important variable for hypertrophy, cable exercises were a great choice for the accumulations phases. For each Intensification phase I chose exercises that worked the muscles responsible for pulling more in line with their natural strength curve of the muscles involved where gravity applies the greatest force. Tyler was progressed from single-arm rowing variations in both the A and B series exercises for the first two phases. Focusing on unilateral rowing exercises allows the scapulae to move through a greater range of motion than if both arms are working at the same time. When it comes to improving performance in a lift it takes patience, effective programming, and the ability to get your athletes/clients to trust in the process.

After watching other people shooting on the move I realized how much I suck at it. Plan on working on it every range day. #ar15 #556 #223 #leupoldoptics #bravocompany #bravocompanyusa #haleystrategic #lantac #lantacusa #gunrights #gunowners #shooting #2ndamendment #trainhard #trainsmart #ronintactics #trexarms #pewpew #pewpewlife

BREATHING - while I approach this from a pregnancy perspective this method applies to EVERYONE. The foundation of a strong core starts with breathing, and the muscles of breath - the diaphragm, the transverse abdominals and the pelvic floor - all need to be working together to breathe “optimally”. A lot of us breathe only into our chest. Our pelvic floor and transverse abdominals don’t get a look in, so they remain underdeveloped and weak - bad if you want a strong core, very bad if you are pregnant and carrying all that extra weight loading down onto your pelvic floor muscles (the ones that hold all your organs inside your body). - So how are these muscles supposed to work together? On an inhale into the BELLY of the body, everything relaxes - the diaphragm moves downwards to make space as the lungs fill with air, the transverse abdominals (which wrap horizontally around the belly) relax outwards and the pelvic floor relaxes downwards. On an exhale, everything contracts (slightly not excessively) and moves in the opposite direction - the diaphragm moves upwards to expel air from the lungs, the transverse abdominals contract inwards and the pelvic floor lifts upwards. - I pee-sneezed (👀) twice during my second trimester which was a real wake up call to me that I had to dial in some attention to my pelvic floor. Since consciously introducing this breath work into my training and my everyday life I’ve been (so far) free of the pee-sneeze, despite extra weight being added to my pelvic floor! This breath work takes practice and it is still not something that happens automatically for me, it is a conscious effort, but the more I can practise now the stronger I am making my core and pelvic floor, and the more prepared I will be for post partum recovery #trainsmart #breathe #33weekspregnant #peesneeze #lookslikeimjustsleepinginthevideo #sorryboutthat

Still looking back at all the pictures I took during vacation last week in the Outer Banks 🏖🌅 such a beautiful place! . . . Had to take my 2nd DNS of the year yesterday for the NJ State triathlon👎🏻 I’ve been having some pain in my right knee while running and also got an infection in my toe 🙈 #suchamess Disappointed I wasn’t able to complete the race I had trained for but it was the right decision. Trying to rest my knee and toe for the next week or so, hopefully I’ll be back running soon!

The professor 🤓 is in the House 🏠 @mikeylikesit916 took care of our recovery needs #withourhelpyoucouldbethebest #oneteamonedream #carmichaelundergroundtraining #trainsmart #trainer #training #trusttheprocess

Push day(hypertrophy) - Training for hypertrophy consists of 8-12 reps usually and is good for building up size. - Weight loads should ideally be in the 70-80% capacity of your 1RM(rep max). - #pushday #hypertrophy #superset #dips #landminechestpress #hardestworkerintheroom #neverbackdown #fitspiration #trainsmart #fatloss #fitnessforlife #instagrambodybuilding #instafit #knowledgebomb #personaltrainer #hustle #business #karachifitness #pakistanimuscle #asimiqbal #takingover #nevergiveup #fitnessinfinity_

#Repost @athleanx with @get_repost ・・・ One of the great big “missed opportunities” in the weight room comes during biceps training. The natural “carrying angle” of the elbow actually lends itself to take the shoulder into external rotation as you curl...but ONLY if you make a concerted effort to make this happen. This strict “no money” curl will do the trick every time. It even builds in a feedback mechanism so you know when you get it right (and when you miss). Keep your back planted and flattened against the wall. Start with the dumbbells in contact with the wall at the bottom. Curl the bells up and out until they once again make contact with the wall at the top! This requires shoulder external rotation (something we just don’t get enough of!). If you do this right, you’ll walk away from the set with biceps burning,shoulders that feel awakened and an almost instant feeling of stronger, better more upright posture! Give it a shot. You’re going to love it... #biceps #rotatorcuff #allinone #betterposture #nomoreroundedshoulders #trainsmart #keepthebackflat #shredded #jeffcavaliere #athleanx #teamathlean

3 schnelle Tips um besser zu lernen Wenn es darum geht möglichst effektiv zu lernen, ist es sinnvoll darauf zu achten eine Umgebung zu wählen, in der man sich wohl fühlt. Darüber hinaus sollte das Frühstück aus Protein und Fett bestehen um eine gute geistige Leistungsfähigkeit zu gewährleisten. Jede Stunde sollte für ca. 10 Minuten eine aktive Pause erfolgen in der man sich etwas bewegt. Ergänzend können Mikronährstoffe eingenommen werden, diese sollten aber indoviduell auf das Neurotransmitterprofil angepasst werden, da sonst ggf. eine Leistungsminderung anstatt -steigerung eintritt. #performance #rehab #trainsmart #realfunctionaltraining #fitness #Bodybuilding #Ulm #myofascial #activerelease #biosignature #Bodybuildinglifestyle #transformation #health #nutrition #squat #Squats #deadlift #bjj #mma #soccer #gainz #football #ski #icehockey

Follow @aplyft for more informations. Lucky to work with such a dedicated company. #Repost @aplyft (@get_repost) ・・・ This workout corresponds to the third day of the first microcycle from Peter Hofstetter’s @thebarbellprogram peaking template. Download APLYFT and train with Peter! #TrainSmart

💥......und wieder eine Übung aus der Reihe „ich mag keine Crunches“!!! 😜💥 . Legt euch auf eure Matte und hebt Arme, Kopf und Beine. Und dann geht es auch schon los! Rollt bitte so langsam und kontrolliert wie ihr könnt und achtet darauf das während der gesamten Übung Arme und Beine KEINEN Bodenkontakt haben! Rollt beliebig oft komplett von einer Seite der Matte zur anderen. Und wieder zurück. . Nochmal, bitte keinen Schwung holen, sonst macht die Übung keinen Spaß! Die Drehung bitte aus der Schulter einleiten. Ihr werdet jeden Muskeln spüren. Garantiert!! . Worauf wartet ihr? Los gehts! Lasst mich wissen wie es war 😉 habt Spaß und die Mundwinkel bitte nach oben ziehen!😁 #happymonday und #keeprolling . . #fitfamgermany #coreworkout #coreexercises #core #absofsteel #powerhouse #pilatesfit #pilatesfix #pilatescore #workoutmotivation #pilatestrainer #challengeyourbody #trainsmart #trainsmarter #movewithpurpose #havefun💋 #movebetter #contrology #corestrength #powerforathletes #injuryprevention #painfree #lovewhatido #enjoythemovement

We are a tribe. We support each other and build each other up. We cheer each other on - on good days and on bad. We motivate each other to show up. We refuse to take each others excuses. We are a tribe that makes sure each and every member is on a path to their goals. We work together, program together, lift together, and run together. We are a tribe that helps dampen the pain of the oh so many sacrifices. We are a tribe that helps to ensure the success of all. Did you know Journal Menu makes pretty sweet journals? Check them out! . . . . . . . . . . . #crossfit #crossfiter #crossfitlifestyle #crossfitathlete #unbrokenyourself #trainhard #trainsmart #oly #hwpo #lpo #roadtoregionals #getstronger #crossfitgames #gameface #hardwork #motivation #crossfitlovers #crossfitaddicts #wod #crossfitfriends #crossfitcoach

A lil pre-workout glute routine... don’t skip that all important activation before you get into your main session. • • Most of us probably head from the desk or from sitting with our glutes inactive straight to our gym sessions. Diving straight into a heavy weights session without giving your glutes some pre warning can run the risk of causing back pain, knee pain and numerous other injuries. Next time you skip straight from the office to your gym class, leave yourself 5minutes to prep those peaches beforehand 🍑. • • Band above knees: Kick backs Fire hydrants Side steps Monster walks Penguin steps Glute bridges Single leg bridges • • There’s loads more out there... keep your eyes peeled I’ll be posting more on this in the future. Happy glute day 😊 #gluteactivation #gluteday #preworkout #gluteguy #activationiskey #bootyburner

Meet Anna, O2X Tactical Athlete Of The Week. Read her story 🚒👩‍🚒. I’m Anna. I’m a firefighter/paramedic. I’ve been in the fire department for a total of 14 years but it wasn’t until 6 years ago that I decided to make a lifestyle change, lost 81lbs in a year and got hired as a career firefighter/EMT. Up until that point I was obese, never worked out and thought I would never be able to get hired because I wouldn’t be able to pass the CPAT (Candidate Physical Ability Test). Fast forward 6 years and now I proctor the CPAT and run conditioning sessions for future employees. I currently go to a Crossfit gym and I love it! I’m going to continue down this healthy path and I plan to eventually do a lifting meet. I also have a Strongwoman competition coming up in September! . . . . #tacticalathleteoftheweek #tactical #tacticalathlete #alwaysready #risehigher #eatsweatthrive #spartanrace #firefighter #fittofightfire #555fitness #chiefmiller @p_g_f_d @bruteforcesandbags @perform_better @555fitness @chief_miller @fittofightfire #crossfit #strongwoman #trainhard #trainsmart #o2x #humanperformance #eat #sweat #thrive

Feeling the burn isnt always indicative of a productive training session. If youre always chasing the burn then you probably arent working as hard as you think. _________ The burning sensation we feel when doing prolonged bouts of intense exercise is a byproduct of a process called glycolisis (carbohydrate metabolism) __________ This process brings about an accumulation of hydrogen ions, thereby increasing the acidity of the muscle which inhibits the muscles ability to contract. __________ Which is why its impossible to work at 100% intensity for any longer than 10 seconds before your speed or force production drops off. If that wasnt the case then we would all be running sub 4 minute miles. __________ The point is, that if youre constantly working in an acidic environment, then your level of output is significantly reduced. Therefore you probably arent working at a high enough intensity to stimulate an increase in strength, speed or power. __________ Likewise if you want to be aerobically fitter, then the majority of your conditioning work should be kept below 70% to avoid slipping into the glycolitic energy system. __________ Thats not to say that you should never train the glycolitic energy system, but it should be utilised periodically throughout the year... Not every time you step foot in the gym. __________ So in summary, when youre training for strength, speed and power, keep the intensity / quality of work high and take plenty of rest between sets & exercises. Likwise, when training to improve aerobic qualities, keep the intensity low enough to prevent the on-set of muscle acidity. __________ So in essence by training smarter youre in fact training harder. So the good news is you dont have to leave yourself debilitated in a puddle of sweat every time you work out. The bad news is you may have to cancel your crossfit membership. Soz. __________ #realworldathlete #strength #speed #power #conditioning #glycolisis #aerobic #athlete #athletic #training #fitness #coach #personaltrainer #trainsmart #trainhard #getresults #mma #combat #bjj #health #nutrition #lifestyle #everyonesanathlete

I have no idea how I made it to the gym this morning. After getting home late last night from a weekend away, up again with a poorly baby at 1am and a 5.10am alarm I think I just went into autopilot. The reality is I shouldn’t have gone to the gym, I should have slept. Without the right inputs the output is never going to be great. Right now my main struggle is lack of sleep. So this week is going to be about making a concerted effort to get to bed earlier and also try and get better quality sleep. Martha sleeps through the night so I only have myself to blame for the lack of shut eye! Sometimes when you are juggling so many spinning plates it is hard to switch off but that is my challenge for this week. . . . . #sleepdeprived #gymmotivation #fitmum #trainsmart #sleep #morninggym

via @airbornemind @Athlete_daily asks the question: Is Individual Design the New Frontier or a Waste of Money? The coaches of #OPEXSanRafael and #OPEXSouthBaltimore gave their answers. Whats yours? Link to the article in our bio. #OPEXfitness is the leader in coaching education and functional fitness facilities. Experience the next level of fitness coaching. Experience OPEX. Learn more about the OPEX Coaching Certificate Program by following the bio link. #opexccpcoach #experiencefitness

Monday 🌞 Day. This weather is A Mace Zing! @kinmovement We research, teach, and develop skills. @coach_jb17 and @nathanlsenter are resources, teachers, or hell, mediums and conduits of tools. Life is about utility. Being functional AND useful. Learn something. Develop yourself. @onnit @setforset . . . #annarbormichigan #bestgymintown #makeyourself #learnsomething #westcoastvibes #kinmovement #anchorsandarrows #westcoastvibe #greatlakestribe #mindmovementcommunity #lifestyle #openyourmind #freeyourbody #outliveyourlife #strength #annarbor #annarborgyms #michigangyms #fitness #recovery #recoverylifestyle #purposepoisepatience #workout #trainsmart

💥Good workout for today💥 #gym #gymtime #gymmotivation #workout #trainhard #trainsmart #pump #contestprep #workinprogress #motivation #determination #eatclean #passion #lifestyle ____________________________________________ ⚔WarriorLabs⚔🇺🇸supplements➡️www.prohormones.eu⬅️ discount code: ALFRED10 for 10% off✔ ____________________________________________ #teamwarriorlabs⚔️ #prohormones.eu @warrior_labs @prohormones.eu

Quelques drills déquilibre sur des rondins et au milieu des moustiques. Un autre souci de perception : alors que je nai eu aucun problème pour passer sur le second rondin (surélevé par rapport au premier), le retour sest avéré beaucoup plus compliqué. Impossible de poser le pied sur le premier (en contrebas), ma perception de la variable gravité qui sest rajoutée ma carrément empêché dessayer de franchir le vide entre les deux (blocage !) Du coup jai rajouté 2 points de support - donc en quadrupédie -, ce qui ma permis de passer. On voit lintérêt de sentraîner aux différents types de locomotion : un jour ou lautre on finit toujours par en avoir besoin ! 🐒 ______ Some balance drills on logs in the middle of mosquitos. An other perception issue : while I had no problem getting on the second log (a bit higher than the first one), the way back was much more complicated. It was impossible to step over the gap to return on the first log, my perception of gravity prevented me to even try. So I added 2 points of support - foot hand crawl -, which allowed me to reach it. This shows how it is important to train all kinds of locomotion : soon or later it will be needed ! 🐒

5 Common Core Exercise Mistakes and Fixes⠀ .⠀ 5 Common Core Exercise Mistakes and Fixes⠀ .⠀ 🤔👇 Comment below with your thoughts and any questions!⠀ .⠀ 👉👉 Read the whole article at mikereinold.com/blog, link in bio.⠀ .⠀ #fitness #fittips #fitnesstips #exercise #exercisetips #workout #workouttips #strengthtraining #trainsmart #performbetter #functionalfitness #functionaltraining #strengthandconditioning #personaltrainer #personaltraining #crossfit #performancetherapy #physicaltherapy #physicaltherapist #DPTstudent #physio #physiotherapy #correctiveexercise #movebetter #sportsrehab

@dborejko Single sided stability bench press/Anti Rotational Core strength.... Advanced core work with the @bandbell Earthquake Bar #abs #trainsmart BULLDOG STRENGTH AND CONDITIONING #bulldogstrong #freehold #newjersey #powerlifting #strengthandconditioning #gym #gymlife #train #training #fit #fitness #workout #coach #lifestyle #strength #power #powerful #conditioning #trainlikeachampion #dedication #determination #girlsthatlift @powerathletehq IRON SHARPNESS IRON

Random thought to make your day! 😜

Learning the Ground Force Method of movement & flexibility with instructor @loukakurcer at the Athlete Training Centre in Mississauga. Thanks @jacqgradish for organizing this great course. Learned so many new ways to incorporate movement into therapy and to enhance meditation. Can’t wait to bring all that I’ve learned back to the clinic. #movement #meditation #flexibility #alwayslearning #trainsmart #healthyliving #midtownclinic #feelinspired

🔥HAND EYE COORDINATION🔥 Working with elite goaltenders you have to focus on hand eye drills both when they are fresh AND when they are tired!!! @brick_woll29 of @bchockey and @mapleleafs just got off the bike and we immediately went into these drills. When the brain is tired the body stops performing so I have my goalies practice hand eye drills throughout different times in their workout 👀👀👊🏻 - - #ripthockey #hockey #hockeyplayers #hockeytraining #handeyecoordination #coordination #training #trainsmart #nhl #collegehockey #workout #athlete #athletes

Lets be real about training tools. Ive been working in this industry for over 10 years now and by far the best training tool I have used is the Next Level Training SIRT pistol. With this tool, I base 80% of my curriculum around it to diagnose students problems and run dynamic dry fire drills, something you cant do with many other tools out there. ---------------------------------------------------------------------------- Check out @nltsirt and get a SIRT today and use the discount code word Sealed! ---------------------------------------------------------------------------- #trainsmart #trainhard #traintolive #traintowin #drilltowin #tactical #ar15 #rifle  #handgun #pistol #glock  #defensivemindset #selfdefense #2a #training #firearms #concealedcarry #permittocarry #mn #minnesota #wegohome #cops #thinblueline #police #military #army #sentinel

Dont quite. Suffer now and live the rest of your life as a champion. ( Muhammad Ali) Train smart! 🤓 Be a champion!🏆 #motivation #workout #trainer #coach #muhammadali #motivationalquotes #exercise #training #trainsmart #train #sports #sport #weightlifting #health #healthy #powerlifting #crossfit #lifting #strong #strength #move #power #movement #bodybuilding #fitness #fit #model

🔥For a lot of people that carry injuries in the shoulders, hips and knees or flexibility in the shoulders, soleus, hamstrings and glutes struggle to squat free bar. Thus, turning to a hack squat. So lets diagnose this exercise.☄️ 1) based on EMG readings on people performing the hack squat, the exercise creates muscle stimulation in 4/5 of the quad muscles (yes we have 5 quads 5th being tensor vastus intermedius). So rectus femoris, vastus medialis, vastus intermedius and TVI are stimulated, but, vastus lateralus shows very little stimulation. Also, looking at depth or the good old ass to grass actually shows a decrease in all quad activation of 10.34%, thus going past your specific pelvic butt wink (ass tooking under the coccyx) would not be a good idea. 2) if you dont do barbell squats because your heals rise or your knees go into valgus then doing hack squats are not going to offer a benefitial alternative, the same will happen, especially if you load the machine. Instead, stretch your soleus, this in time will stop your heals rising and strengthen your glute medius and hip flexore muscles, this will reduce your knees going towards each other. 3) MOST IMPORTANT!!! If you imagine lying on you back on the floor, your core muscles for example quadratus lumburom take a much needed break, these muscles are on a lot of the time when your moving around walking ect. Now, when you get into the hack squat back first, the core muscles relax and switch of (BREAK TIME), why this is important, when you hack squat in this way you have a lot of force with gravity (9.8N per sec, per sec, per sec) plus weight on the machine pushing you down. This creates a compression on the vertabrea, so you have disengaged core and compression on the vertabrea, hazard a guess what may happen 🤔😱 Therefore, try a reverse Hack squat (see vid) this allows core activation making the exercise safer. #musclefunction #movement #movementisking #knowledge #learning #fitnessfactory2 #jmsportandfitness #fitnessmodel #fitness #trainsmart #training #bodybuilding #fitfam #Birmingham #Worcester #droitwhich #solihull #mindtomuscle #instafitness #fitspo #YGT #mindset Www.jmsportandfitness.co.uk

Alrighty TEAM😎its Monday again 🙈 So.. set goals and charge after them in an unstoppable manner💪😏 watch @martinjhamilton hitting 160kg 🏋️‍♂️🥇 . . Thanks for watching. If you are interested in learning how to lift or if you have any questions regarding personal training simply contact us. Cheers. . . . #smartpt #notimeforaverage #trainsmart #trainlikeanathlete #personaltrainer #polishboy #edinburgh #weightlifting #coach #squat #deadlift #snatch #clean #jerk #fitness #motivation #lifestyle #gym #workout #legday #lean #physique #fatloss #goals #progression #pb

My pediatrics teacher would be glad to see us working on a movement so important such as the first one in the video. Very underestimated but a super movement pattern developed in the first 2 years of our existence. Babies do it effortlessly And flawlessly but we adults then to misuse it, thus having the need to work on it. Can you see that this is the same movement pattern as the one used to stand up from your bed first thing in the morning? can you see it’s the same movement pattern used when you want to sit up from the floor? Can the combat sports ( #bjj #mma ) community see that this is a “basic” but very utilized movement? I’m gonna make a bold claim and say that this is how sit ups should be done, with a sense of PURPOSE and FUNCTIONALITY. #trainsmart

It is the small things that count and providing stabilization in the foot/ankle is important. Throw these in with clients or yourself to strengthen that often neglected posterior tibialis! #stability #stabilization #bands #fitfam #fitnessfreaks #fitnessmotivation #coaching #personaltraining #ankle #training #trainsmart #fitness

⚠️ TESTUNG ⚠️ Gestern stand eine ausführliche Testung mit @kaironman90 an. Sein Ziel ist die Qualifikation für die Weltmeister des Iron Man und ich unterstütze ihn ab sofort dieses Ziel zu erreichen🔝❗Getestet wurden Beweglichkeit und die Rumpfstabilität sowie -Kraft. ✔

Where are all my ladies at that train chest!?🙋🏼‍♀️ **I trained chest regularly for the first 3 years of my training and I absolute loved it! I always just felt like a bad a** training it and it was just fun! **Last summer I decided to stop incorporating chest into my split because I had developed a good amount muscle in my chest and wasn’t too happy with how it looked. **Yesterday was my first chest workout in almost a year and I enjoyed it so much! I believe that we should never just leave out a muscle group because we should be well rounded in all areas of our bodies so whether or not we choose to really build a certain muscle group, I don’t think that we should purposely never train a certain muscle in our body! **I am finally choosing to incorporate chest training back into my split just not as often as I used to because I have no intentions of building a super strong chest, however it feels good and makes me feel well balanced throughout my body!

Before you kick up the intensity with the latest trending group X class, can your body perform foundational movement safely? Are your glutes turned on? Do you know how to brace and breathe at the same time? Are you hip hinging? • These are such integral pieces of ANY movement program to keep your body healthy and in balance. If your coach or trainer isn’t teaching you these things, I’d reconsider your investment. Take the time to build proper movement patterns before increasing intensity - your body will thank you. #injuryfree #longevity #strengthprogramming Book a 60 or 20 minute session to embody your best form + alignment in your movement program. • 📷 by @nourishingheartyoga. @dr.robyncapo rocked @annas.asanas world in a glute bridge. Book a 60 or 20 minute session to embody your best form + alignment.

Heres my run at #UNAA Worlds, Prelims. I need to improve agility further & rope footwork, especially on the hard nylon type ropes, as well as vertical grip strength (holding ropes). Always striving to improve myself, never give up. #Improve #NeverGiveUp #train #trainHarder #TrainSmart #competition #ninja #ninjawarriors #ninjawarrior #training #ANW #ANWnation #obstacles #ocr #Movement #fitness #2CompsInOneDay #DangThatWasHard

Keep your wrist neutral when performing the bench press for better force output and power generation. . . The bottom left pic is the most common mistake I see. Having your wrist in extension like this can lead to wrist and even elbow pain, and could be caused by overactive wrist extensors or weak wrist flexors. . . Tip: try to bend the bar when you are in the top position, this will not only force your wrists into a neutral position, but will activate your lats and help you generate more power. . . #pec #chestworkout #trainsmart #smartfit #painfree #wrist #pecs #chestday #chest #benchpress #bench #workhard #lift #strength #fitnessmotivation #fitlife #fitness #workout #fit #healthy #lifestyle

Our #MondayMotivation goes out to all of YOU who are setting goals, gearing up, and training hard! #ParagonSports #GoalGetters 📷@gracerunsnyc

How well can you do this? ______ ✅ Why it matters. How well your shoulder blade moves on the rib cage is a 🔑 determinant of overall shoulder health. ______ If it doesn’t move well - you MUST work to restore motion. Not only will this help to keep you pain free but it’s essential to effective training. ______ ✅ What it does specifically. 🔹This drill isolates protraction (shoulder blade moving around the rib cage) and retraction (shoulder blade moving back to the spine). 🔹If you suck at this - then there’s a very strong chance that you can’t feel your back contract with pulling exercises, can’t stabilize the shoulders for pressing exercises like bench press, have weak serratus anterior muscles...the list goes on. So it’s a very valuable drill to learn and master. _____ ✅ How it’s done. 🔹Start in a tall kneeling position. Hips and shoulders square to the wall. 🔹Arm our straight. Make a first and REACH to position your body as far away from the wall as possible while still able to make contact (notice how I adjust). 🔹Make sure the blade is ‘packed’ by driving the shoulder down away from your ear. 🔹From here, keeping the arm straight, pull back to the spine (retraction). Hold for a split second and then reach for the wall. 🔹2-3 sets of 5-10 reps. _______ ✅ When. 🔹Warm up. 🔹Between sets of an upper body exercise (as you rest between sets of bench press for example). 🔹As a stand alone mobility exercise. ______ Optimizing joint health should be your NUMBER 1 priority. It’s 🔑 to your long term success and remaining pain-free. Save this and add it to your arsenal 👊 _______ Look forward to any comments or questions below. _______ #jackhanrahanfitness Smarter training. Superior results _______ #trainsmart #mobilitymonday #movebetter #healthandwellness #mobility #mobilitytraining #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #controlyourself #everydamnday #selfcare #shoulderhealth #painfreetraining #shouldermobility #functionalbodybuilding @functionalrangeconditioning @perform_better @kinstretch #frc #kinstretch

Monday program: Warm up 3 rounds: 15 push ups 15 ring dips Weightlifting 5 rounds: 5 power cleans 5 hangpower cleans Increase weight Cash out 2k run with 10kg @511tactical weightvest #fmtko #funktionellesmedizinischestrainingkoblenz #koblenz #physiotherapie #prehab #rehab #strengthbuilding #conditioning #health #noexcuses #trainwithus #trainsmart #grind #fitaid #rehbandgermany #nike #atx #tagsforlikes #niketraining #rogueeurope #roguefitness #ryourogue #training #workout #fit #fitness #instafit #community

Some general advice to those who are starting to weight train or for those stuck in a training rut. ______________________________________________ Consistency and frequency will reward you with the body you seek. There is no perfect program or way to train. Everything works to an extent, just find something you can enjoy and can see yourself sticking to. ______________________________________________ You dont have to go beast mode all the time or grind this will often lead to 🔥 out. ______________________________________________ Always keep learning. Read up (podcasts) on exercise and health, if thats truly what you seek. A few of my favorites are @defrancosgym @drjohnrusin @paul.chek @strengthsensei1 @bretcontreras1 @bjgaddour @ifbbbenpak @bengreenfieldfitness ______________________________________________ Last thing dont forget about the importance of recovery and mobility. Its not always the most exciting thing, but you will feel better and prevent injuries from occurring. ______________________________________________ #trainsmart #health #fitness #bebetter #believeinyourself

😉 true, true ⬇️ gotta love that feeling when it burns like crazy as you grind out those final reps ⬇️ .............................................................. .................................................. .............................. #crossfitworkouts #workforit #trainsmart #weigthlifting #gymnastics #metcons #smartmovecrossfit #smartmove #warmbodycoldmind

People! Dont miss this opportunity at the Inspire academy. This is a must for all who are interested in attending the tacfit classes at Inspire.

Morning sessions. Results for all ages all skill levels. Contact rtsctraining@gmail.com or message here to get started. #rtsctraining #results #purustruth #teampurus #sst #pap #circuittraining #results #trainsmart #triathlontraining

Lower back is part of your core! #core #lowerback #markjenkinsmethod💪🏾✌🏿️💪🏾 #trainsmart #injuryprevention #monday #

One of the key differences between training and doing something else with ammo. #Repost @kellergamutresolutions with @get_repost ・・・ Without a good plan, you might as well skip jamming the mags and just throw the rounds at your backstop... #trainsmart #gamutresolutions #capcityoutfitters #gunstore #concealedcarry #ccw #edc #alwaysready #beprepared #dtom #carryagun #hilliard #cmh #614 #2a #2ndamendment #shallnotbeinfringed #freedom #columbus #centralohio

Sean was kind enough to share 20 minutes of slow death with me #kettlebell #drhenrybananas # #Repost @seangarner ・・・ #team #workout today with @anatomy #teammate @weediddy 🔹 20 Min EMOM (Every Min On The Min) of 15 Goblet Squats 15 KB Swings 🔹 Great to be outside and training with friends again! 👊👍💪 🔹 What did you do today? Have an AWESOME day! #anatomyfitness #dadbod #thenewdadbod #projectdadbod #wod #kbswings #squats #trainsmart #findyourfit #getonnit

➡️Resistance Band Squats 🏋️‍♀️ We all know that squats are heavily prescribed for improving lower body strength, particulary the glutes and quadriceps which can in turn alleviate lower back and knee pain. When we squat, we are often instructed to keep the knees pushed out and with good reason - the glutes are responsible for external rotation/abduction of the thigh as well as hip extension. With the addition of a resistance band and paying attention to keeping the knees pushed out, we can enhance the activation of the glutes and stabilising muscles of the knee • • • • • #igfitness #squats #fitnesstips #fitnessadvice #personaltrainer #pt #bodyweightexercises #resistancebands #resistancetraining #trainsmart #instafit #instafitness #fitfam #fitfamuk #fitstagram #fitfluential #exerciseoftheday #progressnotperfection #strengthtraining #bodyweightworkout #bodyweight #journeytohealth #journeytofit #posture #selfimprovement #fitnessphotography #homeworkout #getfitathome #getfit #getstrong

Its the time of year when you may be looking to get in shape for a holiday or other occasion...youve started working out more frequently and without sufficient REST and RECOVERY built into your programme you could end up in an Overtrained state ➡️ check out video for 5 signs that you could be overtrained... • • • • #overtraining #rest #recovery #trainsmart #fitnesstips #fitnessadvice #personaltrainer #instafit #instafitness #fitlife #journeytofit #journeytohealth #fitstagram #fitfamuk #fitness #programming #balance #getfit #tired #fatigue #sleep #insomnia #fitnessblog #vlog #selfpreservation #progressnotperfection #gogetter #gymrat #raisethebar #gymlife

#flexfriday so ... Monday is the start of a new beginning and a new Road to a new goal...... although I am very happy to have won my class for the second consecutive year at the @pca_official Hampshire and very honoured to have had an invite to the British final going through as the class winner anyone would feel it puts them in a strong position however ..... my plan now is to take time off with a structured offseason in order to gain a maximum of 9lbs fresh muscle tissue before stepping back on stage. #trainsmart #bodybuilding #flex #classicphysique #2brosproevents #bodybuilding #fitness #training #gym #abs #classic #ifbb #muscle #mensfitness #glutes #legs #health #squat #kettlebell #training #sports #nike #peaches #louboutin #kk #ufc #tmt #tatto @2brospro_events

Here’s a little mobility challenge for the folks out there. - Try to get the dowel from behind your knees, to the top of your legs, and then back underneath your knees without using your hands or falling over. - Definitely a test of mobility, balance, and problem solving. - Enjoy :) • #repost @maxshank • • #instafit #bettereveryday #hipmobility #fun #training #fitness #workout #move #fitspo #core #mobility #posture #fitfam #health #movement #fitforlife #functionaltraining #lifestyle #athletic #coretraining #unconventionaltraining #movewell #movementismedicine #foundationalstrength #trainsmart #eatright #beconsistent #enjoylife #phanc79

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