Aug 21, 2018
Commission piece by Gaston Bolanos current Bellator Fighter
2017
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seen from Malaysia
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seen from United States
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seen from China
seen from Malaysia
seen from United States
seen from Malaysia
seen from Malaysia
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Commission piece by Gaston Bolanos current Bellator Fighter
2017
Today’s workout was AWESOME! . I had a great opportunity to train with Games athlete @jackedjessica over at #csagym. . 10 Rounds for time (60 second rest between rounds) . 3 Cleans 5 Box Jumps 7 Kettle Bell Swings 10 Calorie Assault Bike . HUMAN VERSION. . 3 Med Ball Cleans (Men: 20 lbs/Women: 14 lbs) 5 Step Ups 12” 7 Kettle Bell Swings (Men: 35 lbs/Women: 20 lbs) 200 m run . ANIMAL VERSION. . 3 Cleans (Men: 95 lbs/Women: 65 lbs) 5 Box Jumps (Men: 20”/Women: 14”) 7 Kettle Bell Swings (Men: 53 lbs/Women: 35 lbs) 10 Calorie Assault Bike . BEAST VERSION. . 3 Cleans (Men: 155 lbs/Women: 115 lbs) 5 Box Jumps (Men: 24”/Women: 20”) 7 Kettle Bell Swings (Men: 70 lbs/Women: 53 lbs) 10 Calorie Assault Bike . Full disclosure I did 5 Rounds and had to get back to my clinic but @jackedjessica finished all 10! . The point is to keep a steady pace in each round and do the cleans unbroken. Choose a weight that is a little uncomfortable for the cleans. . Tag a workout buddy, and send me a video! . Want the ultimate training you can do just about anywhere? Then join us every day over at @strengthhacksmembers, send a DM to join! . Want to sign up for daily workouts? @strengthhacksmembers is where you need to be, just send a DM. Want to learn how to biohack yourself? You guessed it, hit the link. What if you just want free stuff? Yep, smash that link in the profile!! . #fitness #strengthtraining #strength #fitspo #fitness #ufc #nfl #fitlife #crossfit #ifbb #wbff #nasm #nsca #physio #power #personaltrainer #csagym #homegym #workouts #training #abs #training #strengthhacks #squats @nike https://www.instagram.com/p/Bs6vuzbBCiF/?utm_source=ig_tumblr_share&igshid=zslc4yr70wan
When your hamstrings ‘never’ loosen up, there’s a good chance it’s not the hamstrings, it’s the hip flexors. 😈. . A set of tight hamstrings is a road to injury 100% of the time. The good news is, if you are having a difficult time getting them to let go, it’s probably because there’s more going on. . The hip flexors pull the hips into an anterior tilt which ends up loading the hamstrings. Now, since the hamstrings attach to the ischial tuberosity at the back of the pelvis, they get loaded with tension. . Since the pelvis is already in an anterior tilt, when you stretch the hamstrings, you feed more slack into the tilt and allow the pelvis to drop even further anterior. Yeah I know, ooops. 🙄 . Instead, unload the hip flexors and strengthen/lengthen the hamstring complex and watch how your problems disappear. 😊 . Here’s how. . 1️⃣ Banded Hip Opener 2️⃣ High Leg Hip Flexion 3️⃣ Banded Hamstring Extension . Go and do fam. Smash you later! . Want to learn how to biohack yourself? The SmashweRx system has been used all over the planet from professional athletes to soccer moms. Step into a pain free life at www.smashwerx.com, or just smash the link in our bio. . #fitfam #fitness #hips #hamstrings #lowback #thoracic #mobility #biomechanics #ufc #nfl #fun #health #rehab #getfit #strength #prehab #strong #smashwerx #run #fitlife #fitspo @stronglikebullofficial #csagym #win #simplyshredded
When your sciatic nerve gets crushed, it’s crippling pain and most people are taught to do the wrong thing. 🛑 . Usually it involves tucking a foam roller or lacrosse ball somewhere along your butt 🍑 and mangling the hell out of the tissue. . The sciatic nerve is very superficial and shoving anything into the tissue just above it is just going to make it worse. . If you’re unsure if you’ve got a sciatic issue, just lock out your knees and reach forward to touch your toes, if the pain fires down the back of your leg, congratulations. 🎊 . What you want to do is to unload the #piriformis muscle and then reintroduce lumbar extension into the system. . By the way, if you’re getting insane sciatic pain and you’re pregnant, the first drill is meant for you. 😊 . Here’s how to do it. . 1️⃣ 90/90 Forward Push 2️⃣ Prone Graduated Elbow Prop . Go and do. Smash you later! . Want to learn how to biohack yourself? The SmashweRx system has been used all over the planet from professional athletes to soccer moms. Step into a pain free life at www.smashwerx.com, or just smash the link in our bio. . #fitfam #fitness #hippain #sciaticpain #sciatic #pregnancy #mobility #biomechanics #ufc #nfl #fun #health #rehab #getfit #strength #prehab #lowback #smashwerx #run #fitlife #fitspo @stronglikebullofficial #csagym #win #simplyshredded
Here is a simple low back and hip sequence to do without any equipment. If you’re having low back pain or hip pain, don’t worry about getting fancy, just get moving. 😉 . The lumbopelvic hip complex is essentially the governing system for your longevity. When the 40+ total muscles that relate to the low back and hip joint load asymmetrically, the mechanical function of the joints becomes corrupt. . The head of the femur gets dragged across the surface of the acetabulum and the lumbar spine gets loaded with shear. The hip needs to externally rotate under load and the lumbar spine needs to brace under load. If those two components don’t operate within the tolerances for which they are designed, you et injury and pain. Period. . Here’s how to prevent that 😉. . 1️⃣ Spider man hip opener 2️⃣ Quadruped rock back 3️⃣ Plank Pigeon 4️⃣ Sumo Foot Taps 5️⃣ Bridge Kick . Go and do. Smash you later! . Want to learn how to biohack yourself? The SmashweRx system has been used all over the planet from professional athletes to soccer moms. Step into a pain free life at www.smashwerx.com, or just smash the link in our bio. . #fitfam #fitness #hippain #shoulders #mobility #biomechanics #ufc #nfl #fun #health #rehab #getfit #strength #prehab #lowback #smashwerx #run #fitlife #fitspo @stronglikebullofficial #csagym #win #simplyshredded
Tight space hotel workout 😈 . This one sneaks up on you. . Part One . 10 descending to 1 Reverse Flyes Renegade Rows . Then rest two minutes. . Part Two . 10 descending to 1 Dumbbell thrusters Strict pull ups . Use weight that you can do all reps unbroken but with a struggle. 💪💪 . Go and do. Smash you later! . Want to learn how to biohack yourself? The SmashweRx system has been used all over the planet from professional athletes to soccer moms. Step into a pain free life at www.smashwerx.com, or just smash the link in our bio. . #fitfam #fitness #hippain #training #mobility #biomechanics #ufc #nfl #fun #health #rehab #getfit #strength #prehab #calves #smashwerx #run #fitlife #fitspo @stronglikebullofficial #csagym #win #simplyshredded
Here’s a member requested repeat 💯💪 Did you know that patellofemoral pain syndrome has very little to do with your knee? #kneepain is the number two body issue that keeps people from physical activity and hijacks athletic performance (number one is #lowbackpain and number three is #shoulderpain). If you’re patella isn’t aligned properly along the groove in the femur and the tibia, you’ll wobble when you squat, jumping will cripple you and anything faster than a shuffle is going to be extremely uncomfortable. . 🙏PATELLOFEMORAL PAIN HACK🙏 . This video is designed to help you work through #patellofemoralpain (PFPS) and over time, eliminate the tissue extensibility problem, and reprogram how you move. The first thing you need to understand is that the problem is because of four primary issues: 1. External rotation weakness 2. Posterior chain extensibility loss 3. Tissue adhesion to the #ITB 4. #CNS motor control dysfunction . First, test your might: Get into a simple side plank, if you can’t maintain it for 60-90 seconds each side, you’ve got an #abduction fault. FAIL. . In order for the patella to ‘grease the groove’ the #femur and the #tibia need to be in parallel, so when your knee collapses into valgus, the mechanics are destroyed. Here’s what’s happening: 1. The biceps femoris is tight, it acts like a bowstring and collapses the knee. 2. The vastus lateralis loads the ITB and forces knee collapse. 3. The gluteus medius either doesn’t fire 🔥 or is weak, allowing the femur to roll inward. 4. Every movement you make reinforces this Mickey Mouse movement pattern. . Here’s what to do: 1️⃣ Gluteus Medius wall press. 3 X 15 2️⃣ Vastus Lateralis Peanut Kick 3️⃣ Rotated Split Reach 4️⃣ Banded Front Step Lunge 3 X 15 Go and do. Smash you later! . Want to learn how to biohack yourself? The SmashweRx system has been used all over the planet from professional athletes to soccer moms. Step into a pain free life at www.smashwerx.com, or just smash the link in our bio. . #fitfam #fitness #kneepain #mobility #biomechanics #ufc #nfl #fun #health #rehab #getfit #strength #prehab #hippain #smashwerx #run #fitlife #fitspo @stronglikebullofficial #csagym #win
⚡️The four glute drills you’re NOT doing, and desperately need to start!💯💯 . Weak glute muscles will affect the entire body, largely because the glutes comprise the leg's three largest muscles—the gluteus maximus, gluteus medius and gluteus minimus. When these muscles are unable to extend and externally rotate your hip and trunk, other muscle systems compensate throughout the body. This will cause lower back issues, knee pain or ankle sprains, along with a host of other issues. . For you to perform optimally through sport-specific movements, your three glute muscles need to be functionally strong, flexible, stable and mobile. This makes working the glutes properly a critical part of every training program. . If you want to run fast, jump high, change direction like a slot car, and have more explosive power than an atom bomb, you need strong glutes, PERIOD!! 1. The majority of your power comes from your hips. 2. The majority of knee and ankle injuries come from weak imbalanced glutes. 3. The majority of low back problems come from inefficient glutes causing recruitment elsewhere along the entire kinetic chain. . That's why it's important to incorporate plenty of glute exercises and pliability training into your fitness program. . Want to get rid of a chronically sore 🍑 and fix that asymmetrical loading you’re doing (which is causing about 98 % of your problems)? . And for everyone who is going to ask.......the SLDL requires more hip stability. Controlling your hips forces better balance and overall coordination of your body. 😉👊 . Ok, now the good stuff: 1️⃣ Reclined pigeon 2️⃣ Child’s pose with push back 3️⃣ Double Knee To Chest (Rotation) 4️⃣ SLRDL WITH BARBELL (yes with a barbell) Boom! Go and do! Smash you later! . Want to learn how to biohack yourself? The SmashweRx system has been used all over the planet from professional athletes to soccer moms. Step into a pain free life at www.smashwerx.com, or just smash the link in our bio. . #fitfam #fitness #glutes #mobility #biomechanics #ufc #nfl #fun #health #rehab #getfit #strength #prehab #strongglutes #smashwerx #run #fitlife #fitspo @stronglikebullofficial #csagym #win @fitwith5