Athletic Edg

WORKOUT WEDNESDAYS I will admit I'm not the biggest fan of doing core specific work, even though I prescribe the neck out of it. Nevertheless, it is a neccessary evil that's required to better your lifting ability, athletic performance, and your everyday resiliency.... This little Tri-set will definitely put your core to work. I should mention, the demonstrated movements do require some level of core awareness already, there are however, regressions to these exercises that will make them more user friendly. MOVEMENT DESCRIPTION 1a) PLANK: Set up from a table top position (elbows and knees), to ensure proper core bracing and hip neutrality. From here take a deep breath in and exhale as if blowing up a balloon, emptying your lungs and gut of air, drawing your ribcage down and setting a solid brace. From this point tour breathing should be short and shallow. Follow this by engaging either right or left glute and locking out that leg, followed by the other leg. Now you are in a perfect plank, with a neutral hip and braced core. 1b) AB WHEEL: This movement will take a lot of its cues from the plank. Again starting from a table top position, with the same core bracing cue and glute cue, to ensure a neutral hip. From this braced position you will carry your weight forward on the wheel, with the final movement being shoulder flexion and moving the wheel out in front, all while keeping the canister position you set up at the start. You want to avoid any hyperextension in the low back, as this is a clear indicator that you've lost your brace and this movement is to advanced for you at this stage. 1c) DEADBUG : From your back you will bring your legs to 90* and reach your arms towards the ceiling. Two ways you can brace your core on this one, depending on your level of exercise experience and competitive sports endevours. Deep breath in and exhale as if blowing up a balloon, drawing your ribcage down and in. Belly breathing, instead of taking a deep breath into your lungs, take it into your stomach. A bit more effort is required on this one. From here extend opposite arm and leg, while focusing on maintaining your core brace.

60 Second Sunday Part Two of Buidling Your Booty Run this circuit:... 1a) Barbell hipthrusts 1b) Deficit Trapbar #deadlifts 1c) Single leg hipthrusts Get that #glutemax firing on all cylinders! More often then not, tightness on the glutemed, piriformis, into the tfl, is caused by a weak glutemax. So it would behoove you to prioritise that weak link #glutesfordays #hipsdontlie #weightlifting #bodybuilding #powerlifting #fundaysunday #bootygains #booty #strengthtraining #junkinthetrunk #feeltheburn #hypertrophy #yegfitness #priorities #bootybuilder #dieting #prep #contestprep #stageready #explosive #fitness #fitnessmotivation #fitnesslifestyle #trainharderthanme #crushit #goals

Rear Elevated Split Squat Note: If you're an individual rocking a solid pelvic tilt, this is not the best exercise for you. Ok, the RFESS - Rear Foot Elevated Split Squat or Bulgarian Split Squat is a great accessory lift to aid in building your Back & Front squat numbers.... They can be tricky, and balance may initially be an issue, but they are one of the best exercises for leg development in my opinion. You need to be able to keep your core braced, rigid torso, throughout the movement and keep the ribs down. Make sure you have perfected the split squat, reverse lunge and then Glider Lunges before progressing to the RFESS #splitsquat #bulgariansplitsquat #glutesfordays #booty #quads #exercise #awareness #progression #athlete #strong #yegfitness #dominate #crushit #squats #deadlifts #gainstrain #glory #sweat #muscle #gymlife #fitnesslifestyle #fitnessmotivation #chucks #strengthandconditioning #lunges #shredded #aesthetic #Dieting #weightlossjourney

SOUND ON- BUILD YOUR TURTLE SHELL Here is a quick and efficient way to build that back other than mountains of #deadlifts Slowly increase the volume by which you train your back. And should you be in a time crunch, knock out a tri-set.... Jumping Off Point 1a) Seal Row - 2 sets x 8-10 1b) Wide grip pullups - 2 sets x 10-12 1c) Banaded Incline Single Arm Row 2 sets x 12-15 #TMNT #backday #bigback #latsfordays #deadlifts #strength #strengthandconditioning #workout #weightlifting #sealrow #chalk #gymlife #turtleshell #backgains #fitnessgoals #fitnesslife #yegfitness #theprojct #barbellrow #heavyweight #lightweight #igfitness #fitfam #exercise

PART ONE The first step towards getting somewhere is to decide that you are not going to stay where you are. In the fitness & weightloss game, like any other area of life, you get out what you are willing to put in. Your consistent effort directly dictates your results. ... So having a weightloss goal, but only committing 35% of your time and effort to achieving to it, all while complaining about not getting results, is like saying you want to save for your retirement , but only putting away $25 every third week, it doesn’t fly! You are 100% in charge, and therefore need to be 100% accountable to your actions. You need to be very real with yourself, and set your goals accordingly. This is a struggle for most but something that is required. There is a level of consistent discomfort required to reach any fitness goal, this is the #sweetspot! And it would be great if it got easier, but it’s usually at this time you need to turn it up a little more. #weightloss #weightlossjourney #exercise #fitnessmotivation #workout #fitnessaddict #gym #nutrition #flexibledieting #flexibledietinglifestyle #crushit #consistency #commitment #accountability

PART ONE The first step towards getting somewhere is to decide that you are not going to stay where you are. In the fitness & weightloss game, like any other area of life, you get out what you are willing to put in. Your consistent effort directly dictates your results. ... So having a weightloss goal, but only committing 35% of your time and effort to achieving to it, all while complaining about not getting results, is like saying you want to save for your retirement , but only putting away $25 every third week, it doesn’t fly! You are 100% in charge, and therefore need to be 100% accountable to your actions. You need to be very real with yourself, and set your goals accordingly. This is a struggle for most but something that is required. There is a level of consistent discomfort required to reach any fitness goal, this is the #sweetspot! And it would be great if it got easier, but it’s usually at this time you need to turn it up a little more. #weightloss #weightlossjourney #exercise #fitnessmotivation #workout #fitnessaddict #gym #nutrition #flexibledieting #flexibledietinglifestyle #crushit #consistency #commitment #accountability

#AssFire . I had planned a really profound afternoon post thatbwoukd really get you thinking. But instead you get this. . I see you @jeske_golflife, and these absolute sucked! ... . But I saw your 9 and raised you 1......sort of....I'm taking it! . #glutes #legday #minibands #booty #bootypump #hips #mobility #functional #workout #crushit #exercise #yegfitness #warmup #fitness #fitfam #fitnessaddict See more

When the workout calls for a AMRAP set but your body ademently refuses! NO . . . No belt, no problem! No straps, no problem..maybe not! .... . . #deadlifts #powerlifting #amrap #wod #bodybuilding #bodylove #fitspo #fitfam #igfit #crushit #getit #strong #fitnessaddict #fitnesslifestyle #powerbuilding #legday #glutes #booty #backday #workout #aesthetic #abs #physique #squats #bench See more

SIMPLE IS BEST. SIMPLE WILL WORK. SIMPLE IS NOT EASY! #nutritionist #nutrition #weightloss #healthy #fitnessaddict #fitnessmotivation #crushit #goals #workhard #simple #workout #fitness #mindset #yegfitness #yeg #onlinetrainer #healthylifestyle #abs #avacado #iifym #ifitfitsyourmacros #paleo #intermittentfasting #fasting #consistency #plan

BEFORE - DURING - AFTER Before the work: Set goals that are attainable in the near future and make a specific plan for getting there. You must also #believe you can do it. - During the work: You need to focus on what you are doing. This is called #metacognition. As situations change you can use this information to react.... - After the work: Doing the work is worthless without feedback. Try to compare your performance to your previous efforts. Take responsibility for your actions and don't #blame outside factors. #mindset #consistency #patients #workhard #crushit #workout #nutrition #iifym #goals #practice #goalsetting #focus #gymlife #powerlifting #yegfitness #yeg #onlinetrainer #nutritionist #strength #ironaddict #fitness #fitnessmotivation

Finish with the sled they said! It's good for your finished they said! 660 ... 700 #glutes #legday #booty #sledpush #exercise #sport #strengthandconditioning #weightlifting #fitspo #strength #core #workout #fitnessaddict #fitnessfriday #gains #muscles #crushit #getafterit #movement #fitnesslifestyle #igfitness #yeg #instagood #igdaily #fitfam

SIMPLE IS BEST. SIMPLE WILL WORK. SIMPLE IS NOT EASY! #nutritionist #nutrition #weightloss #healthy #fitnessaddict #fitnessmotivation #crushit #goals #workhard #simple #workout #fitness #mindset #yegfitness #yeg #onlinetrainer #healthylifestyle #abs #avacado #iifym #ifitfitsyourmacros #paleo #intermittentfasting #fasting #consistency #plan

BEFORE - DURING - AFTER Before the work: Set goals that are attainable in the near future and make a specific plan for getting there. You must also #believe you can do it. - During the work: You need to focus on what you are doing. This is called #metacognition. As situations change you can use this information to react.... - After the work: Doing the work is worthless without feedback. Try to compare your performance to your previous efforts. Take responsibility for your actions and don't #blame outside factors. #mindset #consistency #patients #workhard #crushit #workout #nutrition #iifym #goals #practice #goalsetting #focus #gymlife #powerlifting #yegfitness #yeg #onlinetrainer #nutritionist #strength #ironaddict #fitness #fitnessmotivation

INTERNATIONAL WOMEN'S DAY - Celebrating women and their accomplishments! - Here are just a few badasses doing what they do... - #womenwholift #powerliftingwomen #strongwomen #bossbabes #powerlifting #strength #internationalwomensday #womenpower #underthebar #weightlifting #healthylifestyle #workout #transfotmation #motivation #consistency #mindset #goals #driven #deadlifts #lunges #legday #glutes #iifym #flexibledieting #yeg #yegfitness #onlinetrainer See more