Liste des hashtags les plus populaires par sujet #HUMANPERFORMANCE

Don’t fear hard work. It puts credits in the bank and can even potentiate performance. - I know myself, sometimes I don’t feel like training, or I feel flat and lethargic. But I can’t tell you the number of times I’ve walked into the gym in such a state and ended up hitting a PB or putting together a high quality session. Anecdotes aside, fatigue is highly complex. How you feel is not the whole story. Before writing off a gym session, at least complete some mobility and warm up sets starting with an empty bar. If you’re really not feeling it after that - get out of there. But I promise you’ll often be glad you did because before you know it you’ll have another good session under your belt - and these add up! - #strengthandconditioning #fatigue #athleticdevelopment

#FUNCTIONALFRIDAY • • Take a peak Into a cardio based @f45_training session. Each station was 40sec on, 20 sec off. 9 stations (missing one in this video) & 4 laps around. No breaks aka 45minute of pure sweat! • • Questions? Ask away!✔️

Just a guy in a tub, in the middle of nature! @xptlife #sweden @thestrengthtemple #xptlife #humanperformance #humanadaptation #breathe #move #recover

SHOULDER WARM UP VARIATIONS . Since you are at an angle you want to prevent the shoulder blades from rolling forward when you reach the end range of motion. You want to keep your shoulder blade slightly tucked back and down to allow the deltoids to primarily be working to get you through the raise variations. You may start with staggered stance to decrease the load, which is one foot infront of the other with about a feet in between. Finally, it’s important to synchronize your breathing and core engagement to allow the shoulder joint to move more efficiently. . ✅ This series requires a TRX Suspension Trainer. . Y Rows- This variation aims to target to side/ medial deltoids by also going through a lateral raise / scaption motion by maintaining a slight bend in the elbows. . TRX Front Raise- This variation aims to target the front / anterior delts by going through shoulder flexion. Starts with keeping the shoulder blades down while allowing the arms to pull straight up at the shoulder joint, with a slight bend in the elbows. . TRX T Raise- This variation aims to target the rear/ posterior delts by going through shoulder extension. You want to pull back a little further from where your shoulder joint is at arm level as to not activate the rhomboid muscles to become primary movers.

SPRINT WARM-UP VARIATIONS . Remember it’s important to take note that before any physical activity we want to be performing dynamic movements, which means you want to be moving through range of motion. This should be done rather then static stretches (holding a stretch position for 30sec-60sec). If you static stretch before the workout the muscles will shorten to prevent cold muscles from over-stretching (defense mechanism). . ✅ This series focuses on the dynamic warm up for Hip Flexors mainly to work on explosive/ ballistic movements. . A Skips > B Skips- This exercise starts off with a skipping variation to control and explode on the hip flexors muscles. You want to swing your opposite arm and limb up as the leg on the floor helps skip to synchronize to the next step. . Fast Leg Drill- This drill starts off this straight leg skips. After two skips you will explode on one side with the hip flexors while still moving the opposite arm and leg to help with this power production. . Ankle Pops- This variation calls for keeping the ankle in a neutral position as your skip with the leg on the ground to keep the ankle afloat

CHEST STABILITY VARIATIONS . This chest stability series focuses on the integrity of the rotator cuff muscles under less stable movements. For example, the kettlebell variation is using the rotator cuff muscles to prevent the arm from rotating inward or outward (internal or external rotation). Working on stability exercises will help you stay true to your form by keeping the shoulder blades pinched back and maintaining neutral wrist position (might be harder on banded push up) . ✅ For this series you will need a light resistance band (handless), a thick/heavy resistance band (handless) and a set of dumbbells & kettlebells. . Resistance Band Dumbbell Press- First grab the resistance band and make an X pattern in order to cross it around your back so that the band doesn’t unhook as you’re pressing. Start off with lower weight then you are used to on a dumbbell flat chest press. Remember you do Not want to lock out at the top at the elbow joint or have the shoulder blades roll forward at the top! . Kettlebell Press- When you grab the kettle bell you want to have the wrist in neutral position which means not bending forward or backwards. As you press upward you want your arm to be 45° away from the side of your body. . Resistance Band Push Ups- You want to find a thick resistance bands and hook it up to a barbell rack in a secure position. As you lean on to the resistance band pinch the shoulder blades back and slowly lower yourself to 90 degrees at the elbow joint. Hold at the bottom end range of motion for two seconds then press yourself up!

Get the weave runs rolling! How well can you maintain your speed while maneuvering tells me a lot more about your athleticism than how many cones you can dance around. Stick with the training solutions that offer you the biggest bang for your buck, and have been proven to improve performance. No hype music or flashiness is needed when people are truly focused. These were preceded by an extended warm-up that included a wide variety of dynamic flexibility exercises followed by pogos, skips, modified bounds, and short sprints. To kick the session off from there, we went right into medicine balm throws and true plyometrics (not hops in the sand ‍♂️) via the use of depth drops- 3x5, and continuous hurdle jumps 3x3. These were not paired and around 90s rest was taken in between. Most importantly of all the athletes were coached! No program, drill, exercise, modality or “scheme” in the world will make-up for poor coaching. Hopefully we get to a point soon where people on IG and S&C are more concerned with coaching and communication related questions as they are training questions since coaching skill is the truest separator. . For those of you interested in coaching, psychology, communication and performance be sure to go to artofcoaching.com . If you are looking for resources to help you with your coaching see the link in my bio, or artofcoaching.com . If you want to hear strategies used by other coaches be sure to give “The Art of Coaching” podcast a listen. It’s available on all platforms, and also linked in my bio. #consciouscoaching

Certainly not a complete list- but some helpful reflections here. For those of you who have made your fair share of mistakes and have learned some valuable lessons along the way, please share your thoughts below. Iron sharpens iron. I want to hear from you! . Tag others who may find this useful and feel free to share. #consciouscoaching

SHOULDER WARM UP . These shoulder warm up drills focus on the rotator cuff muscles and posterior chain muscles like the rhomboids. For example, in the cable Y press variation we start off by pinching the shoulder blades which activate the rhomboids but then we go into external rotation as we rotate the arms up and press upwards (targeting Deltoid muscles as well) and in the returning order we’re doing internal rotation as a negative contraction (Eccentric). Although the last two exercises focus on getting more mobility and range of motion by engaging the muscles in the shoulder blade to keep the shoulder blade in a stable position. . ✅ For this series you will need a medium tensioned resistance band and an exercise ball. . Cable Y Press- Start off by looping the resistance band through the hook on the cable attachment. Begin by grabbing the handles of the resistance band and first pulling the shoulder blades back and down. pulling back at the elbows till the arms are bent at 90°. Then rotating the hand upwards and then pressing up but not locking out at the top and slowly returning back in reverse in that order. . Prone Swimmer Drill- As you lay face down you want to start by placing your hands on your lower back. First motion is to pinch the shoulder blades and keep them pinched down and back as you move your arms out by the side of your body by straightening them out. In reaching it till you’re at the top by pointing the thumbs up and returning back in that reverse order. Resting the arms on the low back and letting the elbows touch the ground. . Medicine Ball Y-W-T - As you start on the exercise ball you want to do each motion separately by resting at the bottom and return back up into that motion by pinching the shoulder blades the entire time. Start by raising your arms from the ball to a Y position by pinching the shoulder blades and bringing your arms down to touch the ball. Then move your arms to the side of the ball so as you raise your arms it is already in a T position (arms straighten out) while also pinching the shoulder blades. For the last one you want to bring the arms in even more and raise them as you assume