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AB wheel roll out ➖ When performed correctly, the roll out is one of the best “bang for your buck” #core exercises. The roll out helps train the abdominals to brace in order to keep the low back from going into extension. Proper abdominal bracing improves many other lifts including: #planks, #pushups, #squats, #presses, and more. Try incorporating rollouts into your warm up or pair them with bigger lifts to reinforce bracing the core mid set. ➖ Like what you see and want more? @ethos_fit has kettlebell centered classes twice a day everyday. Join us by following the link in our bio to sign up. You can also follow the hashtags #tuesdaykettlebell and #move10 for demos and free #kettlebellworkouts every week!
90/90 Hip Abduction w/ a Knee Hinge • 1) Set up in 90/90 (shown). 2) Take a breathe in and start creating some tension in your abdomen and let that spill out to the rest of your body. 3) Without moving the rest of your body - lift your trail leg as high off the ground as possible. 4) Hold that height while you extend out at your knee - don’t let it drop an inch!! 5) Slowly bring the leg back in, set it down, and reset. • ❗️Warning❗️- if you feel any pain or pinching during this, STOP. • #mobility #kinstretch #functionalrangeconditioning #movement #jointhealth #flexibility #makeshitworknice #stretching #hips #kettlebell
S P E C I F I C G O A L S P A R T III G A I N I N G M U S C L E - If you are interested in #gainingmuscle as a primary goal, you’ll need to consider the combination of 💪🏼Training 🥩Nutrition 🛌Recovery 🏋🏾‍♂️ TRAINING - focus your efforts on compound lifts such as hinging, squatting, pushing, aiming for reps and sets ranges totaling between 25-35 reps per exercise. 🍗 NUTRITION - Focus on nutrient dense foods making carbohydrates 40%, protein 35%, and fat 25% of total daily calories. 🛌 RECOVERY - Consider training 2 days on 2 days off, or every other day to maximize muscle recovery, get 8 hours of quality sleep per night, and aim to drink 50% of your total bodyweight in fluid ounces of water per day. ➖ Follow the hashtag #ethossmartgoals for next weeks template on how to #loseweight. Like what you see? The biggest compliment you can give us is to share this information with your friends.
S T A N D A R D I Z E 🧱 ⬇️ O P T I M I Z E🔬 ➖ Hey everyone, @coachjayw here to talk to you about habits. You’ve probably heard before the adage “every journey begins with a single step”…a little cute on the surface, but take a second to dive into what this actually means for you, based on the science of behavior and habits. 🔬 Let’s say your end goal is to run a marathon in 3 hours (a darn quick 6 minute 52 second per mile pace). There are thousands of steps (literal and metaphorical) that need to be taken before you achieve this lofty feat. Namely, start running. 🏃🏽‍♂️ The act of simply beginning to run has to become standard before it can be optimized for other variables like speed, pace, distance, recovery etc. ⏱ All too often we see people set themselves up to fail by beginning with the minutia of running shoes, toe strike, whether to use energy beans or gatorade, elastic laces or traditional, instead of just taking the action to run. We have to first get good at showing up, and getting some miles under our belts, before we can begin to start optimizing the process. Trying to shave 10 seconds off your mile time before you’ve even put your shoes on is a road to nowhere. 🛣 Standardize before you optimize, you can’t improve a habit that doesn’t exist.
Kettlebell lateral lunge ➖ When it comes to leg training, often times programs cover #squats, #deadlifts, and forward or reverse #lunges but one aspect is missing. That missing piece is lateral (side to side) movement. Adding in an exercise like a lateral lunge will not only add mobility and control in the hips, inside of the legs, and ankles but will also help strengthen the muscles and ligaments around those joints in the lateral plane. ➖ Like what you see and want more? @ethos_fit has kettlebell centered classes twice a day everyday. Join us by following the link in our bio to sign up. You can also follow the hashtags #tuesdaykettlebell and #move10 for demos and free #kettlebellworkouts every week!
Shoulder CARs w/ Kettlebell in Rack Postion • 1) Set up in a tall kneeling position with a light-moderate sized bell in the rack position (shown). 2) Take a breathe in and start creating some tension in your abdomen and let that spill out to the rest of your body. 3) Go through a shoulder CAR on the side without the bell. Note: The purpose of the KB in the rack position is to help create more tension and amplify any compensatory movement through the torso. • ❗️Warning❗️- if you feel any pain or pinching during this, STOP. • #mobility #kinstretch #functionalrangeconditioning #movement #jointhealth #flexibility #makeshitworknice #stretching #shoulder #kettlebell