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Sets, Reps and Progressive Overload.
Reps is short for Repetitions. If you do 10 push-ups, that’s 10 reps!
Sets is a grouping of Reps. So if you do 10 reps then rest before doing 10 more, that’s 2 sets!
You use this to progressively overload. Meaning over time you make it HARDER AND HARDER. And your body adapts by getting stronger!
Stay Flexy.
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Just a reminder. You are not delicate. Your limitations don’t define you.
Explore, move, live. I think it’s dope that you are alive and here with me.
Do at least one positive thing for yourself today. Drink water, touch your toes, take a deep breath. Anything!
That is what staying flexy is about. It’s NOT about dropping into the splits. It’s about being the best you can be with what you have in this moment.
Stay Flexy!
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Joint pain!
Shoulders are often injured due to instability from the 4 rotator cuff muscles and surrounding tissues, or often because of some accidental quick movement.
The first step is to make sure the shoulder is relatively okay. If you can move your shoulder in all directions it’s most likely not torn.
Then the next step is to start the recovery process! You body is designed to put last and heal. And the best way to kick start that system is with movement! Any way you can get the muscles flexing and the joint moving is good.
The synovial fluid goes into the joint with the nutrients needed to make any repairs. And the blood flow that surrounds the joint does much the same but for the surrounding tissues!
Stay Flexy!
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Tuck Planche!
Finding a regression to a skill you want to learn is the best way to get there.
And if you don’t have a lot of time (like me) you can Micro-dose the exercises to make tiny incremental progress over time.
You most likely will not be able to get to the full skill without actual programming, but some progress is better than no progress.
Stay Flexy!
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Walky Talky?
If you are at the point that you can talk during an exercise it’s something that you’ve most likely mastered.
You can use the information to either make it more difficult, or you can do a harder variation.
Stay Flexy!
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San Fran was fun! Here are some of the places I went. Oh and here’s how to pistol squat.
Learning any skill is about regression. Basically, just make it easier for yourself!
No, it’s not “cheating” it’s just an easier version that is going to help you get better!
Stay Flexy!
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Ankle strength is 🔑 to injury free ankles!
Ankle flexibility definitely helps reduce chance of injury. Because the position that an injury/sprain occurs normally, you’ve already practiced and become comfortable in.
However, Willy nilly ankles isn’t that great of an idea. So here’s how I personally strengthen my ankles!
15 reps Tibialis Raises,
15 reps Sickle,
30 seconds Gastrocnemius Stretch,
30 seconds Soleus Stretch!
If you want to know how I make my ankles flexible I posted that one yesterday.
Stay Flexy!
#movementbydavid #stayflexy #flexible #ankles #anklesprain
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Back and legs!
Swimming! Another favorite from Pilates. It’s WAY more challenging than it looks. 30 seconds is very difficult but highly worth it.
And don’t forget to use the squat that YOU can do. It’s not about crazy exercises, it’s about getting a good workout in. 10 FULL reps for your first set is perfect. If the number drop off as you go, that’s okay too!
Stay Flexy!
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How Effective Is Stretching? The evidence is overwhelming. Static Passive Stretching increases Range of Motion, reduces musculotendinous injuries, reduces blood pressure, and increases pain tolerance.
Stay Flexy.
#stayflexy #movementbydavid #flexibility #stretching #science
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How is your grip strength?
The three main ways I train grip are: open handed, closed handed, and pinch.
Floor presses 10x or more
False grip flexes 30s
Pinch grip holds 30s
Note: it’s okay to have cramps in your forearm! Just ignore them and when you are done stretch them out. (Avoid any crazy pain though!) just prepare for INSANE soreness the next day if you do get those cramps
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Don’t stretch cold!
Sure it may not kill you, but the risk of injury is way higher and the reward is way lower.
The goal is simply to raise your core body temperature and raise the temperature of the muscles you are about to stretch. (Yes, a hot shower or sauna will do the trick. But a proper warm up is always more effective)
Stay Flexy!
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You can learn a handstand push up! #fitness #exercise #homeworkout
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Ankle mobility to squat DEEP #flexibility #squat #stretch #anklemobility #mobility
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Deep squat! Pregnancy edition!
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