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trainhard - 17m posts

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  • Flexfredag , har sån jäkla träningsvärk i dag älskar den känslan... Hoppas ni får en jätte bra dag.. sj ska jag lapa massa sol i dag 🌞🌞😘
  • Flexfredag , har sån jäkla träningsvärk i dag älskar den känslan... Hoppas ni får en jätte bra dag.. sj ska jag lapa massa sol i dag 🌞🌞😘
  • 300 22 4 hours ago

Latest Instagram Posts

  • Amen!

If it were easy, everybody would be doing it 💁🏼‍♀️! Stick to your shit you guys. Everyday. Practice your craft. Follow your passion. Chase your dreams. Things don’t just happen every night. Grind.
  • Amen!

    If it were easy, everybody would be doing it 💁🏼‍♀️! Stick to your shit you guys. Everyday. Practice your craft. Follow your passion. Chase your dreams. Things don’t just happen every night. Grind.
  • 0 1 1 minute ago
  • Mobility warm up (2 sets 10 reps) 
Deep bodyweight squat
Single leg bodyvweight deadlift
Hip swing
Standing knee tucks
Banded pull through

Pump warm up (3 setsbof 20 reps)
Leg extensions
Leg curls 
Hip adduction 
Hip abduction 
Strength  workout (3 sets of 8 reps)
Dumbbell front squat
Barbell backsquat
Bodyweight lunges 
Leg press
Standing calf raises
Smith machine lunges
Seated calf raises

Finisher (15min)
Stair master
  • Mobility warm up (2 sets 10 reps)
    Deep bodyweight squat
    Single leg bodyvweight deadlift
    Hip swing
    Standing knee tucks
    Banded pull through

    Pump warm up (3 setsbof 20 reps)
    Leg extensions
    Leg curls
    Hip adduction
    Hip abduction
    Strength workout (3 sets of 8 reps)
    Dumbbell front squat
    Barbell backsquat
    Bodyweight lunges
    Leg press
    Standing calf raises
    Smith machine lunges
    Seated calf raises

    Finisher (15min)
    Stair master
  • 4 1 5 minutes ago
  • Superset arm day!! It’s crazy how obsessed I am with the process. Whenever someone complains to me about not getting results, I always ask “are you enjoying the process ?” If not you have to double check with yourself
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#instafit #motivation #fit #instafitness #transformation
  • Superset arm day!! It’s crazy how obsessed I am with the process. Whenever someone complains to me about not getting results, I always ask “are you enjoying the process ?” If not you have to double check with yourself
    -
    -
    -
    -
    #instafit #motivation #fit #instafitness #transformation
  • 10 2 5 minutes ago
  • "There is a difference between being
interested and committed. When you are interested you do it when it is easy. When you are committed you do it no matter what." Thanks to our client, Renee, for posting this quote the other day! #arisefitness #arisefit
  • "There is a difference between being
    interested and committed. When you are interested you do it when it is easy. When you are committed you do it no matter what." Thanks to our client, Renee, for posting this quote the other day! #arisefitness #arisefit
  • 7 1 6 minutes ago
  • #operationsilverback 6RM RPE100 at 495lbs. Wasn’t pretty and I had a lot of time to reconsider things on what seemed like a 10 second first rep, but I got it done for my man @jamescerbie and #teamred. A few things a ahead of this to light up my hammies, #glutes, and #abs.  Got a few questions on the last AMA about what to cue on a max intensity/weight attempt.. the answer is “nothing.” Any individual performed a max effort attempt at ANYTHING should be prepared enough to not think at all, there is a time for sensorial based motor learning and there is a time for “getting stupid and lifting (output).” This is the essence of programming and periodization, the last place you want to be when lifting heavy (respective to individual) is in your head. #compoundperformance
  • #operationsilverback 6RM RPE100 at 495lbs. Wasn’t pretty and I had a lot of time to reconsider things on what seemed like a 10 second first rep, but I got it done for my man @jamescerbie and #teamred . A few things a ahead of this to light up my hammies, #glutes , and #abs . Got a few questions on the last AMA about what to cue on a max intensity/weight attempt.. the answer is “nothing.” Any individual performed a max effort attempt at ANYTHING should be prepared enough to not think at all, there is a time for sensorial based motor learning and there is a time for “getting stupid and lifting (output).” This is the essence of programming and periodization, the last place you want to be when lifting heavy (respective to individual) is in your head. #compoundperformance
  • 27 4 7 minutes ago
  • Y no quiero que seas de mi propiedad, pero ojalá tengas ganas de vermes muchas veces. Y aparezcas aunque no me avises. Que beses aunque no te lo pida. Y sobre todo respetemos, hasta que nos queden ganas de querernos. Ojalá siempre 🔐♥️
  • Y no quiero que seas de mi propiedad, pero ojalá tengas ganas de vermes muchas veces. Y aparezcas aunque no me avises. Que beses aunque no te lo pida. Y sobre todo respetemos, hasta que nos queden ganas de querernos. Ojalá siempre 🔐♥️
  • 26 1 2 hours ago
  • @crossfitillumine is ready for MURPH 2017. Swipe ⬅️➡️ and check them out!
  • @crossfitillumine is ready for MURPH 2017. Swipe ⬅️➡️ and check them out!
  • 128 6 26 May, 2017
  • Does your #CrossFit box, brand, or company want to have Custom Shorts made?? Look no further...we make and manufacture here in Chicago! Swipe ➡️⬅️ to see other pictures. Scroll through IG gallery.
  • Does your #CrossFit box, brand, or company want to have Custom Shorts made?? Look no further...we make and manufacture here in Chicago! Swipe ➡️⬅️ to see other pictures. Scroll through IG gallery.
  • 126 15 2 May, 2017