#pelvis

Sunday Fire Station rooftop session 😎
.
My goal since August was to build my strength and muscle mass. To do this i needed to improve my frequency and consistency with my training. It really came down to one thing... PLANNING!
.
When i schedule my training sessions in for the week i am much more likely to adhere to the plan and get them all done. I am also much more mentally and physically prepared for each session. Planning each of the workouts beforehand also ensures that i have booked in both my strength training days and recovery training days which helps to maximise my output and ensures I am giving individual muscle groups enough time to recover and adapt between sessions. I have limited the amount of HIIT sessions i am doing but still maintain my cardiac output by performing low intensity long duration nasal breathing running (30-90 mins) 3-4 times per week. 8 weeks ago i was around 97kg and I’m currently at 102kg which is the heaviest I’ve ever been but I’m also the strongest I’ve been and i feel great. My daily health habits that revolve around breathing, stress, sleep, nutrition and movement really boost my vitality and maximise my recovery and potential to grow 😊💪🏼
.
Today’s workout was a moderate intensity session because i have my TARP (Tactical Athletes Resilience Program) strength work at South Sydney Rabbitohs tomorrow so i didn’t want to stress and fatigue my body too much as i need to be able to perform my programmed 6RM lifts tomorrow. So stability and power were the purpose of these movements today. Keep it slow for the stability movements like the marches, lunges and single leg RDLs and express higher speeds for each lift during the snatch and squat press.
.
Complete 1 round of each exercise for 5 reps/side (or in total if bilateral) then repeat for 5 rounds.
.
Warmup:
5 x 50kg farmers walk stair climbs (not shown)
.
Workout:
.
50kg rack hold w alternating march
.
25kg single leg RDL to march
.
50kg Alternating reverse lunge
.
25kg alternating single arm snatch
.
50kg squat to press
.
Complete 5 rounds.
Sunday Fire Station rooftop session 😎
.
My goal since August was to build my strength and muscle mass. To do this i needed to improve my frequency and consistency with my training. It really came down to one thing... PLANNING!
.
When i schedule my training sessions in for the week i am much more likely to adhere to the plan and get them all done. I am also much more mentally and physically prepared for each session. Planning each of the workouts beforehand also ensures that i have booked in both my strength training days and recovery training days which helps to maximise my output and ensures I am giving individual muscle groups enough time to recover and adapt between sessions. I have limited the amount of HIIT sessions i am doing but still maintain my cardiac output by performing low intensity long duration nasal breathing running (30-90 mins) 3-4 times per week. 8 weeks ago i was around 97kg and I’m currently at 102kg which is the heaviest I’ve ever been but I’m also the strongest I’ve been and i feel great. My daily health habits that revolve around breathing, stress, sleep, nutrition and movement really boost my vitality and maximise my recovery and potential to grow 😊💪🏼
.
Today’s workout was a moderate intensity session because i have my TARP (Tactical Athletes Resilience Program) strength work at South Sydney Rabbitohs tomorrow so i didn’t want to stress and fatigue my body too much as i need to be able to perform my programmed 6RM lifts tomorrow. So stability and power were the purpose of these movements today. Keep it slow for the stability movements like the marches, lunges and single leg RDLs and express higher speeds for each lift during the snatch and squat press.
.
Complete 1 round of each exercise for 5 reps/side (or in total if bilateral) then repeat for 5 rounds.
.
Warmup:
5 x 50kg farmers walk stair climbs (not shown)
.
Workout:
.
50kg rack hold w alternating march
.
25kg single leg RDL to march
.
50kg Alternating reverse lunge
.
25kg alternating single arm snatch
.
50kg squat to press
.
Complete 5 rounds.
relax sunday 🙏
relax sunday 🙏

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