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IMPROVE YOUR SHOULDER MOBILITY The lat is a broad, expansive muscle across your back. It plays a role in spine and shoulder stabilization when you engage it and gives the ever sought after V-taper.💪 . It is however, chronically tight in a lot of people. So let's look at how to open it up. . ↔️The traditional lat stretch usually stops at STEP 1, but that doesn't quite get the muscle onto full stretch. The lat acts to extend the shoulder and spine and adduct and internally rotate the shoulder. So we need to go the opposite way. 🔸️Take a split stance. Back leg on the side you plan to stretch. Externally rotate the shoulder and grab a hold of something in front of you. 🔸️Fold forward at the waist taking the shoulder into flexion. 🔸️Round the upper back 🔸️Twist the torso open and get ready to feel one of the most intense stretches of your life. 🔸️Don't forget to breathe. . Tag a friend with tight lats and share the wealth! MyodetoxOrlando Myodetox: STEP 2: THORACIC FLEXION STEP 1: SHOULDER FLEXION LAT STRETCH SPLIT SIANCE . 巨彐 STEP 3: ROTATE THE TORSO OPEN FEEL STRETCH ALONG THE SIDE OF THE TORSO @dr.jacob.harden IMPROVE YOUR SHOULDER MOBILITY The lat is a broad, expansive muscle across your back. It plays a role in spine and shoulder stabilization when you engage it and gives the ever sought after V-taper.💪 . It is however, chronically tight in a lot of people. So let's look at how to open it up. . ↔️The traditional lat stretch usually stops at STEP 1, but that doesn't quite get the muscle onto full stretch. The lat acts to extend the shoulder and spine and adduct and internally rotate the shoulder. So we need to go the opposite way. 🔸️Take a split stance. Back leg on the side you plan to stretch. Externally rotate the shoulder and grab a hold of something in front of you. 🔸️Fold forward at the waist taking the shoulder into flexion. 🔸️Round the upper back 🔸️Twist the torso open and get ready to feel one of the most intense stretches of your life. 🔸️Don't forget to breathe. . Tag a friend with tight lats and share the wealth! MyodetoxOrlando Myodetox

IMPROVE YOUR SHOULDER MOBILITY The lat is a broad, expansive muscle across your back. It plays a role in spine and shoulder stabilization...

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[STRICT OHP: BACK VIEW LOCK-OUT🔒] . For the longest time, we were told to keep our shoulders down and back or to put them in our back pockets. This was thought to promote "scapular stability". And while that is great for the bench press, pull up, or row, it's not a good cue for overhead movements.🏋️‍♀️ . The goal with overhead exercises is scapular mobility, and most notably, upward rotation. The shoulder blade should move up and around the ribcage as you press overhead. This is a big component of having full shoulder girdle ROM. . If you keep them down and back, you create a smaller space for your rotator cuff tendons to pass through and increase risk of impingememt.😣 You may also end up compensating and leaning into the low back to balance the weight overhead, which could lead to irritation there. Instead, take a look at these instructions from my good friend @fitness_iq on how to properly overhead press and save yourself some pain.⤵️⤵️⤵️ . For the strict over-head press lock-out🔒 keep the glutes flexed, core engaged, aka stacked joints, and once you have locked out your elbows and the bar is over your mid-foot finish the movement by shrugging the load towards the ceiling. This way you're going through that full range of motion✅ and getting full scapular upward rotation by utilizing those upper back muscles to your advantage. . There can also be mobility restrictions such as lack of shoulder joint mobility- tight lats that can effect if you're able to go through FULL ROM of the movement, and at that point you would have to address those issues in order to get FULL ROM. [later topic] . Make sure to tag a friend and leave a comment below! 💯❤️🙏🏽 . MyodetoxOrlando FitnessIQ Myodetox: OHP:LOCK OUT Full ROM Limited ROM Vertical -Incline Torso Elevated Torso Depressed Scapula Scapula Un-SHRUGGeD SHRUGGeD [STRICT OHP: BACK VIEW LOCK-OUT🔒] . For the longest time, we were told to keep our shoulders down and back or to put them in our back pockets. This was thought to promote "scapular stability". And while that is great for the bench press, pull up, or row, it's not a good cue for overhead movements.🏋️‍♀️ . The goal with overhead exercises is scapular mobility, and most notably, upward rotation. The shoulder blade should move up and around the ribcage as you press overhead. This is a big component of having full shoulder girdle ROM. . If you keep them down and back, you create a smaller space for your rotator cuff tendons to pass through and increase risk of impingememt.😣 You may also end up compensating and leaning into the low back to balance the weight overhead, which could lead to irritation there. Instead, take a look at these instructions from my good friend @fitness_iq on how to properly overhead press and save yourself some pain.⤵️⤵️⤵️ . For the strict over-head press lock-out🔒 keep the glutes flexed, core engaged, aka stacked joints, and once you have locked out your elbows and the bar is over your mid-foot finish the movement by shrugging the load towards the ceiling. This way you're going through that full range of motion✅ and getting full scapular upward rotation by utilizing those upper back muscles to your advantage. . There can also be mobility restrictions such as lack of shoulder joint mobility- tight lats that can effect if you're able to go through FULL ROM of the movement, and at that point you would have to address those issues in order to get FULL ROM. [later topic] . Make sure to tag a friend and leave a comment below! 💯❤️🙏🏽 . MyodetoxOrlando FitnessIQ Myodetox

[STRICT OHP: BACK VIEW LOCK-OUT🔒] . For the longest time, we were told to keep our shoulders down and back or to put them in our back poc...

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TRAINING IN SEASON VS OFF SEASON I spent most of my day today writing all about stress management in prehab so this awesome post by @simone_baseball_performance seemed appropriate to share tonight. . The chart above was put together by the late 🍁Canadian Sprint Coach Charlie Francis. It shows different movements and their varying degree of CNS (Central Nervous System) demand. . ❓What does this chart mean for YOU❓ . 💥You only have so much energy you can expend. When you’re in-season you want most of that energy used on the field playing your sport. This chart is a great self check for you guys to see the varying demand each movement places on your CNS. . ⚾️For example, if you’re playing three to four games per week, it’s safe to say you’re sprinting at maximal intensity, throwing a baseball as hard as possible, and swinging a bat near maximal intensity in each game. You NEED to account for this CNS stress especially due to the fact that all of those movements are highly taxing on your nervous system. . 💪To account for this CNS stress and to maximize on-field outputs I believe your in-season training should refrain from any sprinting or explosive power movements. Looking back on my early playing career, I can’t believe all the sprinting, jumping, and heavy squats I was doing in-season. If only I knew then, what I know now regarding CNS demand of various movements, my on-field play would have been much better. - 🏋🏻Exercises that you should reduce in-season due to high CNS stress . ❌Sprinting (Outside of playing in games) ❌Vertical and Horizontal Jumping ❌High Volume Medicine Ball Throws ❌Heavy Squats ❌Heavy Deadlifts ❌High Volume-Intensive Plyos ❌Cleans, Snatches, Clean and Jerk . 🏋🏻Exercises that you should include in your in-season training due to their low demand on the CNS . ✅Supplementary Pull (Chest Supported Rows, 1-Arm DB Row etc.) ✅Supplementary Push (Push-Up Variations, Landmine Press Variations) ✅Sled Drags-Sled Pushes ✅Step Up Variations ✅Upper Back Work (BPA’S, Banded Face Pulls, Y,T,W etc.) ✅Low Intensity Core Stability Variations (Pallof Variations etc.) . MyodetoxOrlando SimoneBaseballPerformance Myodetox: IN-SEASON TRAINING 100% 95% Relative Proportion of Total Motor Units 90% 85% involved in Training Activities 80% 75% 70% 60% 55% 50% 35% 30% 25% 20% 15% 10% 5% Clean Clean Deadlift Romanian Good Military Seated Bench snatch Power Clean & Jerk Deadlift Morning Press Press Row Isolated Supplementary Incline Lat Pull Squat Reverse Press Down (Arm Curls, Triceps Hyper Maximal Explosive Plyometric Extensions, etc.) Jumps Sprints Medicine Ball Throws Explosive Elastic ARE YOU DOING TOO MUCH? TRAINING IN SEASON VS OFF SEASON I spent most of my day today writing all about stress management in prehab so this awesome post by @simone_baseball_performance seemed appropriate to share tonight. . The chart above was put together by the late 🍁Canadian Sprint Coach Charlie Francis. It shows different movements and their varying degree of CNS (Central Nervous System) demand. . ❓What does this chart mean for YOU❓ . 💥You only have so much energy you can expend. When you’re in-season you want most of that energy used on the field playing your sport. This chart is a great self check for you guys to see the varying demand each movement places on your CNS. . ⚾️For example, if you’re playing three to four games per week, it’s safe to say you’re sprinting at maximal intensity, throwing a baseball as hard as possible, and swinging a bat near maximal intensity in each game. You NEED to account for this CNS stress especially due to the fact that all of those movements are highly taxing on your nervous system. . 💪To account for this CNS stress and to maximize on-field outputs I believe your in-season training should refrain from any sprinting or explosive power movements. Looking back on my early playing career, I can’t believe all the sprinting, jumping, and heavy squats I was doing in-season. If only I knew then, what I know now regarding CNS demand of various movements, my on-field play would have been much better. - 🏋🏻Exercises that you should reduce in-season due to high CNS stress . ❌Sprinting (Outside of playing in games) ❌Vertical and Horizontal Jumping ❌High Volume Medicine Ball Throws ❌Heavy Squats ❌Heavy Deadlifts ❌High Volume-Intensive Plyos ❌Cleans, Snatches, Clean and Jerk . 🏋🏻Exercises that you should include in your in-season training due to their low demand on the CNS . ✅Supplementary Pull (Chest Supported Rows, 1-Arm DB Row etc.) ✅Supplementary Push (Push-Up Variations, Landmine Press Variations) ✅Sled Drags-Sled Pushes ✅Step Up Variations ✅Upper Back Work (BPA’S, Banded Face Pulls, Y,T,W etc.) ✅Low Intensity Core Stability Variations (Pallof Variations etc.) . MyodetoxOrlando SimoneBaseballPerformance Myodetox
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juliajm15: sorry for any grammar mistakes long time without a tutorial… I tried to explain my general process of working here, hope someone will find it useful :) : Juliajml5 tumblr . com also Known as THE DEVIL But it is not as bad as it seems... Basically you must UNDERSTAND what are you drawing, how the fabric behave and why it behaves that way So, you just need to avoid drawing random strokes without loaic... cause it is hardly going to look reasonable The bosic clicke ways of de for madion See this kirt? COMPRESSED STRETCHED TW İSTED it can be... ond many others.. So this way the folds and wrinkles are based on tension and gravity one-point tensiontwo-points tensicn near tcnsion G force floor line Fobric folds on itsclf over layers and gaps You can think it as mounrtains GAP LAYER and too. On clothes, it will behave along with its characteristics and with the body that it is on faoic is LATERS loose Strokes lcok mor Loyer Gop GAPS Parallel under stretchia ond compression Strokes ar rodial to the ension point strokes on tighter fubrics a loose fabric is often shapeless ond 6oft Follow mor the form under tt (vno big need fer lats of lines) In general, we'll see most of the wrinkling on the joints of the body Knees, ankles,wrists, elloouus,armpits etc... also, usually more strokes on the ends Always keep in mind how clothes interact with each other and with what is under it! if you want straight o clothes) use hard%brics or neot one of these t fec 0 0 this is w it uweit ou MOVEMENT! if the bod Comprssed ond twisted. complicatedl here Thingscon get USE REFERENCES! İfyu're rot sure of uwhot to do or it do esnt look good enough nawed much lcss rovbe Hope I helped someone:D juliajm15: sorry for any grammar mistakes long time without a tutorial… I tried to explain my general process of working here, hope someone will find it useful :)

juliajm15: sorry for any grammar mistakes long time without a tutorial… I tried to explain my general process of working here, hope s...

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If you struggle to get your elbows up into a good position for your front squats & cleans, it may be due to stiffness in your lat muscles (the big darker red muscles shown bottom left) 👆🏼 . One of my favorite band assisted stretches to help mobilize into a good position is the topic of today's post. Grab a band with your palm facing the sky. Twist into the position shown & drive your elbow up as the band helps pull your hand down behind you back. You can also use your opposite free hand to push into a greater stretch (felt in your upper lateral back & the underside of your arm). Hold for 10 seconds & try 5 before re-checking your rack position to see if this is the right mobility tool for your body ✅ . KEYS TO PERFORM CORRECTLY👇🏼 1️⃣Drive your elbows straight forward (don't let it kick out to the side)✅ 2️⃣Keep your core braced (this will keep your back from hyper extending (which I could have done a little better job of in this video)✅ 3️⃣Keep your hand facing the sky. This allows you to mobilize in a position similar to your end goal (improving your front rack) ___________________________________ Squat University is the ultimate guide to realizing the strength to which the body is capable of. The information within these pages are provided to empower you to become a master of your physical body. Through these teachings you will find what is required in order to rid yourself of pain, decrease risk for injury, and improve your strength and athletic performance. ________________________________ Squat SquatUniversity Powerlifting weightlifting crossfit training wod workout gym fit fitfam fitness fitspo oly olympicweightlifting hookgrip mobility USAW physicaltherapy lifting crossfitter: SQUAT DO YOU STRUGGLE WITH A HIGH ELBOW RACK POSITION? Latissimus Dorsi Levator Scapulae Serratus Posterior A Superior If you struggle to get your elbows up into a good position for your front squats & cleans, it may be due to stiffness in your lat muscles (the big darker red muscles shown bottom left) 👆🏼 . One of my favorite band assisted stretches to help mobilize into a good position is the topic of today's post. Grab a band with your palm facing the sky. Twist into the position shown & drive your elbow up as the band helps pull your hand down behind you back. You can also use your opposite free hand to push into a greater stretch (felt in your upper lateral back & the underside of your arm). Hold for 10 seconds & try 5 before re-checking your rack position to see if this is the right mobility tool for your body ✅ . KEYS TO PERFORM CORRECTLY👇🏼 1️⃣Drive your elbows straight forward (don't let it kick out to the side)✅ 2️⃣Keep your core braced (this will keep your back from hyper extending (which I could have done a little better job of in this video)✅ 3️⃣Keep your hand facing the sky. This allows you to mobilize in a position similar to your end goal (improving your front rack) ___________________________________ Squat University is the ultimate guide to realizing the strength to which the body is capable of. The information within these pages are provided to empower you to become a master of your physical body. Through these teachings you will find what is required in order to rid yourself of pain, decrease risk for injury, and improve your strength and athletic performance. ________________________________ Squat SquatUniversity Powerlifting weightlifting crossfit training wod workout gym fit fitfam fitness fitspo oly olympicweightlifting hookgrip mobility USAW physicaltherapy lifting crossfitter
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🔥😳HOW DO I BUILD A WIDE BACK? Founder 👉: @king_khieu. Before we begin this, I want to be clear on several things. For building a well developed back, the heavy core movements such as deadlifts, barbell rows and chin-pull ups are the fundamentals. The compound movements are crucial for building a strong back and core foundation. Use cable exercises and machines to chisel and define your back afterward. But never neglect the core movements. Building width requires consistency and hard work. Again, focus on core movements first and define after. Here are some variation, movements and tips which are great if you want to build a wider back. 1 - Weighted pull ups and chin ups if you can. 2 - Straight arm pushdowns. 3 - Wide grip exercises such as pull ups and pulldowns. 4 - Pre-exhaust training for the lats. 5 - Work your back twice a week. 6 - Focus on the squeeze and build-mind muscle connection. 7 - Deadlifts are key for width and thickness. Thoughts? 🤔Opinions? What do you guys think? COMMENT BELOW! Athlete: @thedorianyates. TAG SOMEONE who needs to lift! _________________ Looking for unique gym clothes? Use our 10% discount code: LEGIONS10🔑 on Ape Athletics 🦍 fitness apparel! The link is in our 👆 bio! _________________ Principal 🔥 account: @fitness_legions. Facebook ✅ page: Legions Production. @legions_production🏆🏆🏆.: AGE: 21 DORIAN YATES HOW DO BUILD A WIDE BACK? IG: @LEGIONS PRODUCTION AGE: 30 🔥😳HOW DO I BUILD A WIDE BACK? Founder 👉: @king_khieu. Before we begin this, I want to be clear on several things. For building a well developed back, the heavy core movements such as deadlifts, barbell rows and chin-pull ups are the fundamentals. The compound movements are crucial for building a strong back and core foundation. Use cable exercises and machines to chisel and define your back afterward. But never neglect the core movements. Building width requires consistency and hard work. Again, focus on core movements first and define after. Here are some variation, movements and tips which are great if you want to build a wider back. 1 - Weighted pull ups and chin ups if you can. 2 - Straight arm pushdowns. 3 - Wide grip exercises such as pull ups and pulldowns. 4 - Pre-exhaust training for the lats. 5 - Work your back twice a week. 6 - Focus on the squeeze and build-mind muscle connection. 7 - Deadlifts are key for width and thickness. Thoughts? 🤔Opinions? What do you guys think? COMMENT BELOW! Athlete: @thedorianyates. TAG SOMEONE who needs to lift! _________________ Looking for unique gym clothes? Use our 10% discount code: LEGIONS10🔑 on Ape Athletics 🦍 fitness apparel! The link is in our 👆 bio! _________________ Principal 🔥 account: @fitness_legions. Facebook ✅ page: Legions Production. @legions_production🏆🏆🏆.

🔥😳HOW DO I BUILD A WIDE BACK? Founder 👉: @king_khieu. Before we begin this, I want to be clear on several things. For building a well dev...

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