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” 😂
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 🏃♀️🏃
Want to target that lower chest? A decline angle is a great way to start. However you may be in the gym and the decline bench is taken, but need to get going. Take some bumber plates if available and set up a mini stack. I would not do more than 3-5 plates depending on how it is set up. Place them under the lower half of the bench to set up a decline angle.
This is also a great technique for if you have a flat bench at home and want to switch it up. The couple things you need to watch and check are safety factors. Make sure the bench is stable. I typically test this by pushing the bench at that end and sit on it and perform the movement WITHOUT weight first to ensure it will not slide. If you have rubber gym flooring and rubber bumber plates, you should be good. PLEASE use caution when doing this. I would try to get a spotter to help by spotting the weight and have the spotter also keep an eye on the bench to make sure it doesn’t slide.
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3 footwork drills for my QBs🏈 . 1️⃣-two in each going frontwards and then going back. This will work on a clean drop back when in the pocket . 2️⃣- lateral front foot in. This is a drill that can help you get the ball out a little faster as you are in a transition spot . 3️⃣- lateral weave with cones. There are a lot of ways to do this one but here is a good one to start with. This will help clean up footwork so you can drop back, and move a little smoother in a stuffy pocket . Quarterbacks need solid footwork to be able to see the field and avoid pressure. Try these 3 drills and get that footwork down! If you need more help or would like to work with me, send a DM and I’ll get you ready for next season🔥🏈
HAPPY HALLOWEEN EVERYONE! So very sorry I haven’t posted in such a long time, I got so busy opening my gym, training and coaching. I want to try posting more because I have sooooo very much I want to share and teach you guys! I hope you enjoy this workout I made today. Something that should really give ya a challenge and make you work! Let me know how you do, time yourself each set and try to beat the previous times!
Hey hope everyone is doing well! I made a video for those of you that have trouble with push ups. I have younger athletes that don’t know how to perform push ups correctly yet and some of my clients and others out there just struggle a little with them. That is okay because today we are fixing all of that! Watch todays video and get your push ups perfected!
Here is a video to help clear up what form should look like on a stiff leg deadlift with dumbbells or a kettlebell! There are a lot of common mistakes that I would like to point out so you reduce the chances of injury and increase the chances of gaining strength and muscle!
This is a solid exercise for your posterior chain!!
I hope everyone is having a great week and enjoys the weekend! -Alex Costa-
In todays video, I want to explain how to perform a kettlebell swing properly. A lot of people do this movement incorrectly and put unnecessary stress on their back. Hope this helps you out! Remember to activate the core and lats. This will help stabilize the spine to reduce the chance of injury!