The middle splits are one of the best exercises to unlock your leg potential, to obtain such a skill time and patience is required, your body adapts to stimulus, give it to much to soon it will feel like putting your hand in a hot fire but give it enough time and consistency there will no longer be a disconnect, understanding the channels and the systems that govern the way we evolve in our skill sets will undoubtedly give us the upper hand in development.
What you see in this video took me 6 months to obtain, under a system that I developed with @empower_move_ment never having middle splits and starting of with tight adductors it was difficult to say the least, but sticking to the protocols we both achieved the desired goal.
Put in the required time to get what you want and know that it’s achievable.
[SWIPE▶️▶️▶️] Happy Saturday! If you’re a fellow Minnesotan I hope you are soaking up every second of this perfect weather 🙏🏼😭 It’s so rare that we get a cloudless and 75 degree day! #praiseJesus 🙌🏼 This Shoulder workout is from Thursday and it was killer. I was short on time this day so i did this one in more of a circuit style. I hope you guys enjoy it. Here’s how it went:
[Leggings: @ptulaactive Taylors (xs)...
Crop: @ptulaactive Araceli Crop (xs)]❤️❤️ •
3-4 Rounds- One Giant Set- >>go through each exercise [with corresponding reps] before returning to the top. Reps listed stay the same throughout each round.
1️⃣Single Sided Overhead Press: 6-8R each side
2️⃣Both Arms Overhead Press: 10-12R slow and controlled
3️⃣Single Sided Lateral Raise: 6-8R each side [on the heavy side]
4️⃣Both Arms Lateral Raise: 30R
5️⃣Single Arm Upright Row: 6-8R each side
6️⃣Both Arms Upright Row: [If you do not have the strength and mobility for an Upright Row- don’t do it 😬] : 20R
7️⃣Single Arm Rear Delt Row: [make sure you’re rowing high, in like with your shoulder and picture pulling wide- make sure you’re utilizing your rear Delt 👍🏻]: 6-8R each side slow and controlled
8️⃣Both Arms Bent Over Rear delt Row: [I picture this like a facepull but with dumbbells. Picture pulling a cable up and apart from the ground]: 30R
9️⃣Abs: Rope Crunches: 25R
If you have been following me awhile, you know that I hurt my foot FOREVER ago. And have been injured for almost 2 years dealing with it. I'M FINALLY DONE WITH PHYSICAL THERAPY AMD CAN WORKOUT! I'm so so happy. I have had so many things going on with my health over the last year. It's depressing when you are used to working out and feeling great and then you can't do anything at all. I am motivated and ready to be feeling good again. 😁 So many of you have supposed me through this and I thank you. 🖤
Today was my first workout with weights in 6 weeks!! I can’t explain the joy I feel 😭 My fellow gym will understand lol. It’s going to take me some time to get my strength back but I am ready to work! 🏋🏽♀️💪🏽🙌🏽
today I adventured into a new gym!!! I’d definitely say every gym I’ve ever been to has a completely different vibe ⚡️my motivation completely changes depending on the kind of atmosphere I’m in!! If I see people trying their best, it makes me want to do my best! if the gym plays some good tunes, it’s a happy vibe 🤗 and I’m one happy kenz!!! If people look like they’re hating their life, I probably will too haha 😆😂 that’s why I think finding a gym that fits you & your energy is SO important!!! Even if you just create the positive vibes in your own home 🏡🧡 IM ABOUT IT. Anywayyyy today I went to Royal Oak Gym which is close to my moms house! This is definitely a straight body building gym — very old, worn equipment but good for hitting PRs and testing your strength!!! 💪🏼💪🏼 not my favorite vibe, but hey we stuck with it!! So in these videos is part of my back day workout which is a sneak peak to my 30 day challenge sets 👀😄
1️⃣ seated row 💪🏼
2️⃣ underhand cable row 💪🏼
3️⃣ (assisted) pull ups 💪🏼
Song: Bad Guy by Billie Eilish ✖️
Always happy when I surf 💎
P.C. @fernandopaules 360 muchas gracias🙏💙~Be sure to check out the Instagram for some sweet surf shots made by this awesome guy!
// Suit @glidesoul // @glidesoulgirls