Hard Work Works Fitness

How to: Face Pulls
If you have constantly achy shoulders, this one is for you!

Additionally, if your shoulders are constantly achy I would recommend doing double the volume for upper back work amount that you do pressing work. I had to learn that the hard way over many years in my 20s. Trust me your shoulders will thank you if you focus more on posterior chain a.k.a. backside.

You don’t need a lot of weight for face pulls, drop your ego and stop using your arms to pull.

Stay Strong, Good Journey 🤙

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Shoutout to Trigger Warning Conjugate™ on this one

This is a top tier hamstring/low back movement that I used to train my hamstring while rehabbing my QL/hip injury last year and could not deadlift/hip hinge. I continue to use it for myself and my clients as either a warm up prior to squat/deadlift or as a finisher after a lower body focused training session.

Work up to 4x25 and your hammies will be feeling greeeeaassssssy

Hope that helps

Stay Strong, Good Journey 🤙
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#757

If you’re a powerlifter, a runner, or just looking to have better/stronger glutes, this is for you!

-lateral band walk

1. Squat variation
2. Deficit RFE Split Squat
3. Cable/Band Pull Through
4. Glute Medius Hip Thrust

There are plenty of ways that you could execute this training day depending on your goals.
The Sets/reps aren’t going to matter if you don’t bring the intent/energy to each set/rep you do.
So lock in and bring it!

Hope that helps

Stay Strong, Good Journey 🤙
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Start with your bodyweight and work into what your current range of motion is. We are going into a controlled “flexion” of the low back, so if you are new to this take your time and stop if you feel any pulling/tug sensation.

Beginners- start with just bodyweight x 1-2 sets of 10-20 (total) rep

If you are experienced with proper hip hinge mechanics 2-4 x rep or distance based

Stay Strong, Good Journey 🤙

Short version of a dynamic recovery day

Check the full version on our YouTube channel (link in bio)

Stay Strong, Good Journey 🤙

1 of the keys to success in your fitness journey is finding ways to target a muscle group when you have an injury or a flare up (autoimmune conditions, arthritis etc).

I (personally) refuse to have the word “can’t” in my vocabulary. To me, there is ALWAYS a way and ALWAYS some variation of a movement that we can find to target the intended muscle. Maybe that’s an isometric, maybe it’s a band with an awkward set up.

At the end of the day, finding ways to work around your injuries/flare ups will build your mental fitness as well as your physical fitness.

Refuse to be soft. Refuse to be weak. Refuse to be fragile. Refuse to let setbacks/injuries/detours define what you’re capable of.

Stay Strong, Good Journey 🤙
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Messing around with different Zercher variations recently.

If you want a different stability and gut check challenge, try out some Zerchers!

Enjoy!

Stay Strong, Good Journey 🤙

Full upper and lower body mobility videos on our YouTube channel

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