When ya got 99 donuts but a betch ate one. *I’m the betch cuz I have your one donut. 🤫🍩💖 | 📸: @michellesunphotography
The past few workouts from the last week.. W7D2, W7D3, W7D4.
Sumo deadlift @ ~380x4x1
Bench press @ 195x4x4
Bent row 4x5
High bar squat @ ~276x3x4
Push press 3x6
Chest supported row 4x8
Hip thruster @ 374x4x4
Bench press @ 210x4x2
Paused sumo @ ~346x3x2
Bent row 4x4
Close grip bench 4x2
Lifts have been surprisingly good. I thought they’d take a huge hit cause I’ve been losing a little weight but they’re keeping steady 😅 constantly mentally and physically exhausted but here we are. Still working. What’s your excuse?
Knee sleeves: @sbd.usa
Wrist wraps: @elitefts
Wrist straps: @elitefts
#barbellelite #bemore #neverletup #chasegreatness
“As I’ve come back to full time training, I’m so excited to be working with @hybridperformancemethod
‘s nutrition team. I have been able to bounce back to training as if nothing happened, and I accredit a lot of this success to the input of Hybrid’s nutrition counseling🤗💪🏼 I’m feeling strong, energetic, and fueled for each and every workout. My macros are well balanced, calories are very high compared to what I usually eat, and I can plan my meals with ease because of their belief in flexible (but clean) dieting. I would HIGHLY recommend joining Hybrid Performance Method’s Nutrition team if you want to take your training to that next level with fueling your body for success🏋🏼♀️” - @katevibert
Join Kate and the rest of the Hybrid Nutrition team by clicking the link in our bio!
Jumpstart your fitness in 90 days with HYBRID 101: a combination of strength and circuit training that will boost your overall strength, work capacity and improve your body composition.
This program works best for people who have little experience with strength training, people who want to get back in shape but don't want to step right into weightlifting/powerlifting specific programming, people wanting to use it as a bridge program between prep cycles or people coming back from injuries. This program focuses on developing a solid strength base in combination with rehab/prehab specific exercises and multi planar movements to boost your athleticism.
If you love Hybrid training and want of be a part of it but aren't sure where to start, this one’s for you! Click the link in our bio to read more about it. #hybrIdAF @hybridperformancemethod
You guys ever buy something with no anticipation of being blown away buy it and then you are and it has you questioning life? That's what it was like going to @hifivedoughnuts
in Louisville KY.
If you ever have the slightest bit of chance to go, DO IT! You will not believe how amazing the dough is here. Gotta make the time soon to make it back down there to try more flavors!
The quad pump is real. If you want to blast your quads this one’s for you. For extra work on the VMO you can elevate your heels and turn your toes in. Do these with light weight and high reps and focus on squeezing your quads at the top.
🚬Hold on to your butts...🚬
When our friends from @universalpicturesger
reached out and asked if we wanted to help them celebrate the latest @jurassicworld
franchise installment we basically emailed back in all caps YES PLEASE.
SO HERE'S THE DEAL:
WEDS A.M.: we'll be rolling out our Raptor Eye themed done with housemade marshmallow creme filling. Because is there any more iconic scene than when Muldoon the safari guide slash bounty hunter says "Clever girl" as the velociraptors attack? We think not.🦖
We'll have this specialty done on the menu in the a.m. as well as a blackberry mint Jurassic latte... because we want to get your day kicked off feeling dino-mite.🍩☕️
We really heat things up from 5 - 7 pm for happy hour with our buds from Universal. This is when you'll have the chance to wear some dino suits if ya like, pose for photos and post your pics for a chance to win the latest flick on DVD! We'll also be slinging our Raptor Eye done, Jurassic latte and a grown up Isla Nublar Iced Tea... think long island iced tea gone wild and tropical.🍹
Swipe👉 for the day's menu, some glamour shots of the Jurassic fun and tag your pals to come out and get wild with us!🦖🍩🦕🍻
1x1 at 301. 2x1 at 311. With the wagon wheels. 😬 Had SOME anxiety today, glad to have been deadlifting to help with that. And by some I mean huge fuxking amounts of it.
GET MORE OUT OF YOUR RDLs
No better way to smoke your glutes and hamstrings while working on flexibility at the same time than with RDLs. While we're at it let's make the distinction between mobility, flexibility and dynamic flexibility. "Mobility" refers to the range of motion at a specific joint, "flexibility: refers to a muscle's ability to lengthen, and "dynamic flexibility" refers to a muscle's ability to lengthen during athletic movements.
Stretching without strengthening the newly acquired range of motion is like typing a lengthy document and never clicking save. This movement kills two birds with one stone which is why you should be incorporating into your workouts AND performing them correctly in order to get the most out of them.
Most commonly we cue athletes to "keep the bar close" during almost any barbell movement. If you usually just get a lower back pump when you do them and struggle with feeling it on your hamstrings try this variation and:
1. Keep the bar about 5 inches away from your shins
2. Shift your weight towards your toes
3. Don't extend your hips all the way to keep the tension on your hammies
Waiter: How do you like your burger?
Me: With @glazeddonutworks
🍔 🍔 🍔
PSA: This delicious Glazed & Confused slider is only served on Sundays. BUT lucky for you, today is #NationalCheeseburgerDay
is celebrating big. And by that I mean a limited run of full-sized burgers (minus the donuts). Go get your meat!
Just a baddie tryna make a comeback 🤙🏼 •
Got rid of the plates on the ground and did deads from the ground and let me tell you...a woman is feeling strong. A woman is feeling mobile. A woman is PROGRESSING. I warmed up my hips REALLY well before my lift today and that helped me get moving (that and the fact that I worked an 8 hour shift on my feet just before)👌🏼
I also got really happy when a sir complimented my beautiful @doughnutsanddeadlifts
shirt because they’re the best fit company out there!!!💖🍩🏋🏽♀️
I also noticed that if I run on the treadmill I have a lot of pain the next day in my hip and lower back. Spoke with my PT from back home and he told me to lay off the running for now. Maybe that’s why I was in so much pain during rugby season...ALL THE RUNNING!!! Time to find other ways of cardino🤗
Wishing everyone the best Tuesday!✌🏼
FDL🎩💰10% - doitforthegains
Protein Cookie Co🍪💰 - link in bio
thinking about funnel cake 💭
Booty sweat is always real on Ham and Glute focused day. 🍑💪🏻
Contrary to popular belief you do not need to perform a plethora of exercise on leg day to see results. The workout below took me about 50 minutes to complete and let me tell you It was a doozy. Focus on the stretch and contraction and your hammies will be SCREAMING. •••••••••••••••••••••••••••••••••••••••
▪️5x10-12 Toes elevated straight leg deadlifts
-superset: 10 each side high step ups (aim for a height that your hip will be at about 120 degrees of flexion with your foot on the step)
▪️5x10-12 lying hamstring curl
-superset: 20 hip ABD machine (sit on the edge of the seat and lean slightly forward to really isolate the glute med)
▪️5x10-12 elevates wide stance sumo squats
-superset: 8 each side curtesy lunges
Being well rounded as a strength athlete is never going to hurt you. Having a moderate base of conditioning, strength in extreme ranges of motion, exceptional body awareness, and being proficient in things outside your sport of choice are only going to contribute towards your performance on the platform, longevity in the sport, and overall health in the long run.
That’s why we offer several programs at Hybrid Performance Method. Including Hybrid 101, Hybrid WOD, and Corrective Bodybuilding amongst others. We understand that you can’t lift heavy all the time - doing so is a recipe for pain and injury, and that strength is built on a broad platform of physical preparedness. Maintain strength, build balance and resilience in the offseason. Specify and get stronger in meet prep.
Solid session today.
Squat 4x4. Still going beltless
Supported Row 4x5
Ring Rows 4x10
DB Curls 3x15
I didn't realize that I was slightly leaning to the right, til it was pointed out to me earlier today. Sciatica sucks, so who knows when I'll be able to squat, deadlift, or do any heavy overhead presses. Looks like I'll be doing a lot of benching in the meantime.
80% feeling smooth for 5x3. Also proof I bench in the 2nd video 😅. 9 weeks out.
I might have had to have @devonshouse
rack and unrack my bar for me and only do the bar, but I went and got shit done. Strained hip flexors mixed with a shoulder impingement and bicep tendonitis have been hard on me and I had to pull out of my meet. I've been feeling down on myself and haven't been sleeping well. Hopefully we are on the up and up. Working on this thing called baby steps.
I’m part Australian. So, naturally, I tamed this wild beast, Crocodile Hunter style.
“The gym is the fun part.
Keeping my nutrition in check was always the challenge for me.
If you know me you know how much I love to eat.
was a true lifesaver bringing balance back into my life.. it should never feel like diet it’s a way of life. Knowing that I’m nourishing my body and maintaining my body weight where it should be has been a true blessing. From anti macro to macro pro 🙋🏻♀️ Seriously this weight class transition and healthier lifestyle has been the easiest change... so happy to have the support of @hybridperformancemethod
and I mean that❤️.
Start fueling your body with only the best, you deserve it.” - @josee_gallant
Join Josée on a Hybrid Nutrition plan today by clicking the link in our bio!
So I saw a halloween costume the other day and it said "sexy doughnut" but as far as im concerned, unless it looks like @doritedonuts
, it aint sexy 😍
What's aerial art all about then? 🤸🏻♀️ I got asked so much about aerial hoop when we had the #SquatbotSquad
event there the other month, I can't believe it's taken me so long to write about it - but my blog post all about aerial arts, the benefits and how to start is now live! Read via link in bio ➡️ @squatbot #SquatbotMovement