ANKLE MOBILITY + STRENGHT ⚙️🛠️⚙️ Details ⬇️:
Movement Sequence : 5 ROUNDS
CIRCUIT:
1. Plantar flexion + Dorsiflexion - B stance Squat X 8 Per side
2. T- Bar Raises X 20 Reps
3. Banded Lunge Flexion ( Slant Board ) x 20 per side
Super Set :
4. ATG Lunges X 12 Per side
5. Seated Pulsing Dorsiflexion x 1 Min
Benefits Include :
- Improved range of motion in the ankle joint
- Enhanced stability and balance
- Reduced risk of ankle sprains and injuries
- Increased ability to perform functional movements and exercises
- Improved athletic performance, especially in sports that require quick changes in direction or jumping
- Better posture and alignment, as ankle mobility affects the alignment of the entire lower body
- Reduced pain and discomfort in the ankle and surrounding areas
- Enhanced overall lower body strength and power
- Improved proprioception and body awareness in the lower limbs
- Better ability to absorb and distribute forces during walking, running, and jumping.
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#ankle#anklemobility#anklestability#anklestrength#fitness#fitnessmotivation#vegan#mobility#stabilitytraining#koreyrowe#baki#bakihanma
DYNAMIC BARBELL CORE ⚔️🔥⚔️ Details ⬇️:
Movement Blueprint: 4 ROUNDS X 1 Min Each
1. Traveling Hollow Hold + Twist ( use an anchored post to reduce difficulty)
2. Oblique Twist ( Engage core to protect lower back and prevent excessive rotation)
3. Straddle Sit Ups + Twist
4. Old School Bicycles
5. Star Fish + Russian Twist
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#core#coreworkout#fitness#fitnessmotivation#abs#abscircuit#koreyrowe#vegan
3 years ago, after a hip and knee injury…
I decided to go back to the drawing board and restructure my approach to training entirely, and do the work to correct strength imbalances, improve quality and available range of motion for greater performance and joint health.
Let’s get better.
Day one of the 6 month experiment with the amazing @korey.rowe The assessment revealed some major asymmetry in strength/ weakness between my left side (my “strong” side) and my right side (weak side). This is why I had the back spasm last month! We started with the pistol squat. As you can see, I’m started at the ground level: I couldn’t even do ONE with my weak side. I used to stand on my left leg (with my right leg propped up on the operating table base). while performing surgery and so my left leg is much stronger than my right. All you need for this is a bench or chair. Keep your bent leg at a 90degree angle, keep your other leg as straight as possible (light bend), and try to stand up and then return to sitting as slowly and controlled as possible. Aka don’t “plop” down! We did 3 reps on each leg, 3 sets/ times. It’s a killer and works the entire body. At times, I literally felt like giving up and the word CAN’T may have come out of my mouth. Korey did not accept this btw. Just another example of how what someone looks like does not necessarily translate into their actual health/ fitness/ strength. Even if someone needs to assist you with a light arm for stability, start from scratch. Aside from this test: we measured dimensions with a tape measure (more on this soon), blood tests for lipid panel, Heart Rate zone testing, and body composition analysis. All uphill from here! Let’s go! I will share more from this first session in the next issue of AJenda. Sign up in the link in my bio or at . It’s free. #6monthexperiment#fitness
The Celebration of an Era. Team, I left it all on the floor!
Today marks my last day at Smash City. I’m overwhelmed with boundless gratitude to @kirkmyersfitness , the @dogpound team and community for the opportunity of a lifetime over the last 6+ years to live out a dream serving and doing what I love.
The work continues. 1% Better Everyday
DYNAMIC FULL BODY | Details ⬇️
Movement Blueprint: 4 Rounds
1. Rotational Cossack + Press X 10 Per Side
2. Bridge Chest Press X 15 Reps
3. Half Kneeling Explosive Press X 10 Per Side
4. Overhead Squats X 12
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Performance | Stability - Full Body | Details ⬇️
Movement Blueprint: 4 Rounds X 12 Each Side
1. Quadruped Row: (Focus on keeping hips and core engaged to finalize the movement)
2. Single Leg Bridge Press: (Bring hip to maximum available extension)
3. Single Leg Deadlift + Clean
4. Reverse Lunge + Rotation
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