Warm up first – jumping jacks 3 x 30 seconds. Mountain climbers 3 x 30 seconds.
Set a timer for 10 minutes and get as many rounds as possible in! ⏱
🔸Full Body Pillow Pass
🔸Alternating Cross Body Toe Touch
-10 each side
🔸Russian Twist (elbows touch)
-20 touches each side
-20 passes each side
📺 if you had to leave a show on in the background, what tv show would it be?? I’ve been leaving on Shark Tank 🦈 if I would have unmuted this all you would have heard was “we’ll do $100k for 10% equity” 😂
NEW WORKOUT💥ARMS • 💪Save this post 📲 Turn on my post notifications 👨💻Tag or send to a friend • • Warm up first – at least 10 minutes of slow steady cardio or pre activation work . Barbell Curls ⚡️4 x 15/10/6/4 Superset with
Bodyweight Skull Crushers ⚡️4 x 10-15 . Close Grip Bench Press ⚡️4 x 10-12 Superset with Dumbbell Hammer Curls ⚡️4 x 10-12 . Giant Set (6 – 8rounds) ⚡️Dumbbell Kick Backs – 10 ⚡️Band Tricep Extensions- 15 ⚡️Seated Dumbbell Curls – 15 ⚡️Dumbbell Reverse Curls – 15 • • Follow the gym Instagram- @ironstrengthandconditioning
💥CHEST WORKOUT💥 • • 💪Save this post 📲 Turn on my post notifications 👨💻Tag or send to a friend • • Warm up first – Jump rope 5 minutes off and on and pre activation work . Incline Dumbbell Bench Press 🔹4 x 10 (1 half rep , 1 full rep = 1 rep) . Dips 🔹4 x till failure (weighted if you can) . Incline Dumbbell Flys 🔹5 x 10 (Rotate through motion, get a good stretch for maximum growth) . Wide Grip Bench Press 🔹4 x 15 Superset with Wide Push Ups 🔹4 x till failure (at least 10 reps) • Time to work, let’s go🔥 .
AT HOME LEG WORKOUT💥 • 💪Save this post 📲 Turn on my post notifications 👨💻Tag or send to a friend • • With being snowed in, I wanted to share some different workouts today to give you things to do. So follow the page and turn the post notifications on cause I’ll be posting the ab workout later today! . Warm up first – 3 minute of lunges, 20 air squats . Goblet Squat 🔹5 x 20 reps . Full Range Glute Extensions 🔹4 x 15 . Single Leg Stiff Leg Deadlift 🔹6 x 10 each leg Superset with Single Leg Glute Extensions 🔹6 x 10 each leg . Lunges In Place 🔹4 x 8 each leg (Pause 1inch from ground) • Time to work!! .
Get faster with this 1 drill that can be done at home! Takes less then 5 minutes and can be done just about everyday
1️⃣Find a stair or stack up some books to about a 4-10 inch elevated surface
2️⃣go down to one knee and take the other foot to the top of the stair
3️⃣set a stop watch and hold on to something lightly for balance. Lift up the foot on the stair about an inch and hold it there
4️⃣ do 4 sets of 10 second holds each leg the first couple days. Then go 15 seconds. Work up to 30 second holds every set for each leg.
⭐️ keep the core engaged and don’t lean back or forward too much. That is why I’d prefer you to use a nearby wall if you can to keep balance.
🔥 this drill will add strength to the hip flexors with the help of isometric training. You won’t typically get too sore so you can do this 3-6 days a week. Start lower at first and add more days as your body gets used to this movement!
Tag one of your homies that needs this exercise to beat you in a race 🏃♀️🏃
Today I want to give you a few main tips to implement immediately to start seeing more progress on your vertical jump. Scroll down, watch these videos and read the short excerpts on what you can start throwing in!
“Hey Siri, how do I increase my vertical jump?”
When it comes to increasing your vertical jump, it can get tricky and need very personalized programming depending on the individual, goals, sports, previous injuries, muscle imbalances, etc.
When I have athletes come in for vertical jump training, just like speed training, I will test them and run assessments on a variety of things. In order to see the most results, I base MOST (but not all) programs around a few main things.
They would be:
🏋️Strength training (heavy)
🧘♂️ Warm up and pre activation
I will spend time going over many more things depending on the individual but these are some main key starting points you can implement immediately to start seeing better results!
I am setting up the very 1st Iron Strength and Conditioning Client Appreciation Week at the gym! Your business and support has meant the world to me so I want to celebrate by giving thanks to you!
For all active clients, I will have a few things you can check out when you come in this week. Each client will be able to pick out 1 protein bar/snack this week completely free at the sign in area. There will also be a huge discount on all Iron Strength and Conditioning apparel which will be set out for you to view when entering the gym.
I recently filled up all spots for training but I have a few clients that are leaving to return to college so I am opening a few spots. This is the perfect time to sign up and start working with me! I specialize in working with athletes wanting to increase strength, speed, jumping ability, etc. I can also help you if you are looking to add muscle, lose body fat or lose weight and care about your general health.
I am truly thankful for all of the support of my clients and anyone who takes the time to read my post and articles, like, share, comment or just show any love at all. I love you all and hope you have a great week! Thank you for helping me turn my dream into a reality 🙏🏼