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STRENGTHEN YOUR HAMSTRINGS: . 🌶 Want something to spice up your hamstring training? . 🦵🏼Let’s see how strong your hamstring is at its end range. Pull your foot up to your butt, or as high as your range of motion will let you. Now here’s where the fun comes in, contract your hamstring and slowly let go of your foot! . 📐When you let go you shouldn’t lose much range of motion. How good is your end range? . 📈Luckily this will improve like strength training and your hamstring strength will get better the more you do it. . 🔢 Do 2-5 second holds, 10-15 repetitions, 2-3 sets. . #repthehamstrings (at Draper, Utah) https://www.instagram.com/p/B2_-p44JudS/?igshid=e6ejaancyac5

#repthehamstrings

✅Shoulder Health ✅ MOBILITY & PROPRIOCEPTION: . What is the glenohumeral joint? This joint- aka the shoulder joint- is located between your scapula and your humerus. It is arguably one of the most mobile joints in the body. So how can we mobilize and enhance proprioception (the perception of movement) in this joint? Simply by MOVING it. . CARs (controlled articular rotations): @drandreospina would define it as "Active, rotational movements at the outer limits of articular motion" . 1️⃣ Develop tension from your feet to your chest. 2️⃣ Slowly raise your arm, keeping it straight, until you reach a block WITHOUT compensating. 3️⃣ Show your armpit to the wall as you keep rotating around, again WITHOUT compensation. Keep the movement specially in your glenohumeral joint. 4️⃣ Finish with your arm behind you and eventually down by your hip. Now move back around and finish the same way you started. . You can do this with the wall (which can keep you more honest) or without the wall. . The best way we can affect the joint capsule (glenohumeral joint) is through rotation. This is where enhanced proprioception comes in. You're sending info to the brain that your joint can control large ranges of motion. By sustaining mobility of the shoulder, you'll add to your current mobility of your shoulder. . Movement is medicine, and if you don't use it you can lose it. #reptheshoulders (at Draper, Utah) https://www.instagram.com/p/B27idqdpekI/?igshid=1phxvdgk9pru7

#reptheshoulders

🔑 Sprint Training 🔑 . Wanna increase your 10 yd, 40 yd, 60 yd?? . Try French Contrast Training with your sprinting! . This contrast training is a heavy set followed by something lighter, then something lighter. . Want to sprint faster? A good dose of periodized strength training + actually sprinting. . Interested in coaching either one on one or online? . Click the link in my bio and let’s get started ❤️ #reptheathlete (at Draper, Utah) https://www.instagram.com/p/B246S_4plcQ/?igshid=o7yb8lp3e243

#reptheathlete

⚡️Hip pinch during a squat ⚡️ . Experiencing a pinching sensation in the front of the hip when squatting isn’t a good thing 🙅🏻‍♂️🙅🏻‍♀️ . This closing angle pain may signify a joint dysfunction. To improve this, try these joint capsule distraction drills to improve joint function👌🏼 . Hold each for 1-2 min and retest your squat to check for pain 🧐 1️⃣ Half kneeling lateral glide w/internal & external rotation 2️⃣ Posterior glide w/sit back 🌬 Nice belly breathes while doing this. . Give these a try and let me know how it goes 😊 . Questions❓ DM me with questions or to just say what up 🤗 . 🙋🏻‍♂️🙋🏻 Tag a friend you know this might help! Interested in coaching? 📧 [email protected] Or 🌐 Check out my site jpfitpro.com (at Draper, Utah) https://www.instagram.com/p/B22KvSFp4BU/?igshid=vtj9581h2uek

⚡️INCREASE YOUR VERTICAL⚡️ . Don’t over complicate your vertical jump training. . You don’t need fancy exercises. . Just do the stuff that works. . Jumping is a power move. Power = force x velocity. . Add exercises that develop force, power, and velocity, like the exercises we group together in this video ✅ . We’re using a French Contrast Training method here. Circuit the exercises going from heaviest to lightest 📉 . Interested in coaching either one on one or online? . Click the link in my bio and let’s get started ❤️ #reptheathlete (at Draper, Utah) https://www.instagram.com/p/B2xPTSyJA-2/?igshid=1jj9knh39ajuh

#reptheathlete

Think about your bar path! [SWIPE] . ➰What the heck is a bar path? Well a bar path is exactly the way it sounds. It’s the path that the bar is traveling from point A to point B. . 💲Take a look at both bar paths in the video. Look at the ascent (the bar going up). . ❤️The RED line is something you may want to address. 💚The GREEN line is considered an efficient bar path. . ☑️Why should you care about your bar path when bench pressing? EFFICIENCY. Improving your bar path can literally add pounds or kilos to your lift that session. You can massively improve your bench press with practice of your bar path. . 👁‍🗨Why is it so important? Two words- Moment. Arm. The moment arm is the distance between the axis of rotation and the load. . 🤯 “Wtf did he just say?” Basically the distance between the bar and your shoulder is the moment arm. The shorter the moment arm essentially the more efficient the movement. Which is a reason why the green path is more efficient. . 📽Next time you bench, take a video from the side, put it in slow mo and track your bar path! If you still feel unsure, send it to someone with a trained eye who can help out 👁 . #repthebench (at Draper, Utah) https://www.instagram.com/p/B2vARvppicm/?igshid=1lql6lg7kfnlm

#repthebench

GET YOUR FIRST PULL-UP: . 🏋🏻‍♂️The pull-up is a treasure for upper body strength. Not only does it hammer your upper body but also your grip and core. I’d argue that the pull-up is one of the best exercises for the upper body you can do. ⛷Here are some progressions you can do work work yourself to your first pull-up! . 1. TRX Row 2. Hangs 3. Holds 4. Negatives 5. Band Assisted Pull-Up . 🤸🏻‍♀️When implemented in a good program these are some great exercises to get you where you want 😁 . Interested in coaching either one on one or online? Click the link in my bio and let’s get started ❤️ #repthepullup (at Draper, Utah) https://www.instagram.com/p/B2paGCjpYaP/?igshid=xz2piffsxuke

#repthepullup

Should you intermittent fast!? . I realize I don’t talk a lot about nutrition, but it’s time to change things 🌶 . As much as I love talking about all things strength, nutrition has an important part in our lives. So let’s start out with this important topic- Intermittent Fasting (IF). And should you do it?! . First- What is it? Intermittent fasting has been a buzz term used as a weight loss approach for a long time. There are 3 ways you can intermittent fast. 1️⃣ The 8 hr window This is where you have a designated “8 hr window” throughout the day that you eat. 12-8, 10-6, 8-4, are some examples. 2️⃣ One day fast Take one day during the week, and don’t eat lol it sounds terrible and it probably is. That’s why I personally don’t recommend this method. But for some it works 😁 3️⃣ Every 3rd or 4th day eating very low calories. If you eat at your maintenance calories or under for 3 days, then on the 4th you’ll eat at a very low calorie; <500 calories. 🌶 Whatever method of IF you choose just remember one super duper important thing-if you want to lose weight you can do IF all you want, but if your calories are still chronically at a surplus you won’t lose weight! . For a lot of people, IF is great. And for others, it’s not. You want to choose something you can adhere to and something you can be consistent with. Unpopular truths about Intermittent Fasting 👇🏼 🔑IF isn’t “better” for fat loss, a calorie deficit while doing IF is. Well, a calorie deficit in general is. 🔑It’s ok to skip breakfast, you’ll live. 🔑It’s ok to eat late at night, you’ll also live. . Comment, tag, share, or ask me questions ❤️ . Interested in online coaching? 💯 DM me or email me 📩 . #repthenutrition (at Draper, Utah) https://www.instagram.com/p/B2l_y_2JQdb/?igshid=1tt0doy9fhvk1

#repthenutrition

Train multiple planes of motion! . If you’re an athlete and don’t train in the frontal plane, you’re missing out on a ton of benefits. Most strength training is done in the sagittal plane (left & right), it might be a good idea to get out of it every once in a while. If you’ve trained with me or watch my stories you’ll know I love multiple planes if you’re a multidirectional athlete ⚽️🏀🏈⚾️🏐🎾🥍🏓🏒 . Do yourself a favor and start exposing your body to multiple planes- frontal, sagittal, and transverse. Even the non-athlete, we live in a triplanar world. We go through all these planes daily. . Next time you train expose yourself to one of these frontal plane movements 🌶 . Comment, tag, share, or ask me questions ❤️ . Interested in online coaching? 💯 DM me or email me 📩 . #reptheathlete (at Draper, Utah) https://www.instagram.com/p/B2hBG1ZJSTt/?igshid=1ilfm68g4aet6

#reptheathlete

Train your grip! . Whether you play lacrosse, soccer, basketball, no sport at all, or climb (like my client in this video) training your grip can be beneficial for the long haul. Not to mention poor grip strength has been associated with poor health outcomes 🤧 . Ever do a back exercise or a deadlift and your grip is the limiting factor? This is another reason I love training grip work so that won’t happen! . Did you also know that there has been a positive relationship between hand grip and rotator cuff muscle activity? Kill two birds with one stone! . Try this drill to get your grip strength dialed in ✅ . Comment, tag, share, or ask me questions ❤️ . Interested in online coaching? 💯 DM me or email me 📩 . #repthegrip (at Draper, Utah) https://www.instagram.com/p/B2cLRYmpvZV/?igshid=1xsaokwxqbswl

#repthegrip

WHAT IS HIGH BAR & LOW BAR: . What’s the difference? . High Bar: 👨🏻‍🏫 ✅The bar is resting on your traps. There are also different squat leverage considerations. Typically when squatting high bar you’ll notice a more upright torso position. . ❗️Something to consider❗️ ⚠️It is possible for the bar to be placed too high. Feel at the base of your neck a tiny bump, this is where the bar should NOT be placed⚠️ . Low Bar: 👨🏻‍🏫 ✅The bar is resting across your rear deltoids. Instead of a more upright torso angle, you may notice a more forward torso. . ❗️Something to consider❗️ ⚠️Just like the high bar position being placed too high, it is possible for the bar to be placed too low. Letting the bar rest on your scapula instead of above it could be uncomfortable⚠️ . Are you high bar or low bar⁉️ . Regardless of which position you choose make sure its comfortable🔑 . Comment, tag, share, or ask me questions ❤️ . Interested in online coaching? 💯 DM me or email me 📩 #repthesquat (at Draper, Utah) https://www.instagram.com/p/B2aDB1cJ2yp/?igshid=1t4w7l3vfuee7

#repthesquat

MOVE YOUR ANKLE: . ♻️Rotating your ankle at its greatest range of motion can be a very impactful exercise. This is something in the @functionalrangeconditioning world we like to call CARs (controlled articular rotations). CARs are active, rotational movements at the end range of joint motion. Whether you're injured or not, your joint capsule LOVES this type of communication. . Exploring your joint and assessing it daily can be crucial. Try it! . Questions? Leave them in the comments or DM me! . 👣 Follow @repthereds . ⚡️ If you want a workout program that takes the confusion out of how many reps, sets, the tempo, the exercises, you should be doing for your goal then click the link in my bio and let’s get started 🤩 . #reptheankle (at Draper, Utah) https://www.instagram.com/p/B2XXu0TpjU6/?igshid=1maz3gmbhsbrs

#reptheankle

HOW TO CLAMSHELL: Another great drill to get the glutes 🔥 is the clamshell. BUT remember it’ll take more than this exercise and low threshold exercises to GROW the glutes 😉 . 1️⃣Get yourself as vertical as possible. Don't lean back ❌ Don't lean forward ❌ 2️⃣Bend your knees. 3️⃣Open your knees and keep your feet together. Like a clam, hence the name👾 . 👨🏻‍🔧You can put a pillow or yoga block under your head for support and to create a neutral spine. Limit rolling through your spine 🙅🏻❌🙅🏻‍♂️ Get the glutes producing the movement 🍑🔥 . ⚠️Don't start crying in this position, because someone might ask if you're ok 😭 . Comment, tag, share, or ask me questions ❤️ . Interested in online coaching? 💯 DM me or email me 📩 . #reptheglutes (at Draper, Utah) https://www.instagram.com/p/B2SIucepvxt/?igshid=stzw7eafqu3b

#reptheglutes

[Staying up in the squat cues]: . If you feel like your chest is collapsing a little too much as you're squatting up, pay attention to your elbows and try this little fix ✅ . 📌Keep your elbows under the bar ✅ 📌Drive your traps into the bar as you stand ✅ . Why⁉️ When the barbell is on your back, due to gravity it wants to move straight down. If you let your elbows drift backwards you may be helping the barbell move down ❌ . Because most of us want to stand back up with the barbell, we shouldn't make the lift any harder! . Interested in: 📌Online coaching 📌Movement Analysis 📌In person coaching Send me an email 📧 or DM . Comment, tag, share, or ask me questions ❤️ . #repthesquat (at Draper, Utah) https://www.instagram.com/p/B2MR4wJlWKI/?igshid=1933rzylku7pf

#repthesquat

WRIST MOBILITY + STRENGTH: . Let’s look at this drill we can do to improve your mobility and strength of your wrist. What’s the drill❓ 👇🏼 Step 1: Hold initial end range stretch for 1-2 minutes. Note any pain in the closing angle side of the stretch (the part in the back of the wrist). 👇🏼 Step 2: After the stretch, aggresively press hand and fingers into the floor like you’re trying to make an imprint, this is a PAILs contraction. 👇🏼 Step 3: After you press down, actively close the shorter angle. Bring the back of your wrist up towards the ceiling, this is a RAILs contraction. . Don’t just throw this into your warm up (i mean you can, but put meaning to it!), actually dedicate some time to improving your range of motion 🙏🏼 . TAG someone who has wrist issues! . Questions❓ My DM is open 🏠 . Interested in coaching? 📧 [email protected] Or 📮Check out the link in my bio #repthewrist (at Draper, Utah) https://www.instagram.com/p/B2ISuFrp8ou/?igshid=qjbwwx6v3nh0

#repthewrist

[Shin Angles] . Shin angles tell us which direction the athlete is going to move efficiently. Check out these 4 different shin angles 👇🏼 . Vertical Shin Angle- this will give you the best vertical force production. Most efficient for jumping straight up ⬆️ . Positive Shin Angle- this gives you the best horizontal force production. Most efficient for sprinting forward ➡️ . Negative Shin Angle- this is best for absorbing force. It’s most efficient for deceleration or slowing down ↖️ . Horizontal Shin Angle- this gives you the best lateral force production. It’s most efficient for shuffling, cutting, or crossover steps ⬅️➡️ . Understanding this can teach us about an athletes acceleration ⚡️ . Questions? Leave them in the comments or DM me! . 👣 Follow @repthereds . ⚡️ If you want a workout program that takes the confusion out of how many reps, sets, the tempo, the exercises, you should be doing for your goal then click the link in my bio and let’s get started 🤩 . #reptheathletics (at Draper, Utah) https://www.instagram.com/p/B2FVP1epVCn/?igshid=1i4pqfimrn7jz

#reptheathletics

WHY YOU RETRACT YOUR SHOULDER BLADES WHEN YOU BENCH: Let's talk about why you retract your shoulder blades when benching and why this is actually SAFE for your shoulders 👌🏽 . If you're casually laying on the bench- ❌ Not retracting the shoulder blades ❌ Not keeping your upper back tight Your shoulder blade(s) can do something called anterior scapula tilt (which is your scapula tilting forward), and this can possibly cause anterior-or front part- shoulder pain 😩 . This is why- ✅ You retract your shoulder blades ✅ You create upper back tightness . Questions❓ DM me with questions or to just say what up 🤗 . 🙋🏻‍♂️🙋🏻 Tag a friend you know this might help! Interested in working with me? 📧 [email protected] Or 🌐 Check out my site jpfitpro.com . #repthebench (at Draper, Utah) https://www.instagram.com/p/B2DXsNAJZYq/?igshid=j07f1c0hwtl1

#repthebench

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