Ready to Reign Performance

07/14/2023

04/20/2023

Delayed Gratification.

04/19/2023

Gym Hacks:
Bench Press Tips ✅

04/06/2023

📌 Effective Stretching (Hip Flexor Edition)

☁️With all the floating believes in regards to “stretching decreasing performance before your workout”, this method seems to be the best of both worlds.

🥵Typically when the conversation of stretching decreasing performance comes about, it’s in reference to STATIC STRETCHING (Think Jr. High Gym).. Whereas, DYNAMIC stretching has been touted as being the better alternative.

✌🏾“Bi-phasic” meaning two parts or phases.. combines both. Following 30-45 seconds of oscillation back and forth, a 20-30 second end range stretch is performed. Understand this final part should still be controlled by proper muscular tension and correct positioning.

🏆If you really want to reap the full benefits, perform a form of SMR (foam rolling, lacrosse ball, etc) before performing a corresponding Biphasic Stretch. (i.e foam roll quads, then perform this hip flexor stretch).

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-RTR
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04/05/2023

🍑As you can see the glutes can be trained in THREE categories. Some with overlapping exercises.. A good rule of thumb is to train exercises from each category with varying loading parameters.

📌Certain exercises lend more to being loaded heavier while others not so much depending on the body’s positioning and where the load is being applied.

📝In other words, it may not be smart to try and max out on donkey kickbacks due to the risk of low back compensation.. however, something like a hip thrust or glute bridge may be a better option to go heavy on.

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03/31/2023

Breakfast For Weight Loss 📉

These are simply my tips.

🌎Todays world is filled with all kinds of diets and extremes measures. Keep it simple. Eat complete protein sources, eat healthy fats, and use carbs to your advantage. Avoid sugary cereals, and Donut Parties at work. Sub syrup for honey… etc etc. Get beyond the fads and gimmicks and it’s simple.

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03/30/2023

RECOVERY IS KEY.

🔐Worth noting, inadequate diets lead to poorer recovery responses.

✅After every successful recovery bout, an opportunity to reestablish a new and improved homestatic level is achieved.
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🤙🏾Hit that SAVE BUTTON to refer to this later!

🌎Please share this with a friend if you found it at all helpful!

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03/22/2022

⏰4 years ago today I had a very different vision for where I was going to be…

Needless to say things changed and most likely for the better..

❌I catch myself at times reflecting back thinking my college career as a whole was a failure when I measure it using societal norms (stats and accolades)

🧠But the lessons learned and experience gained has done way more for me than any touchdown or award could.

🌊“Don’t get set into one form, adapt it and build your own, and let it grow, be like water.”

Lock tf in🔐

02/12/2022

ᴘʟᴀɴᴇᴛ ꜰɪᴛɴᴇꜱꜱ “ᴘᴜꜱʜ ᴅᴀʏ” 💪🏾

A1) Incline Bench Press (5x12)
A2) Front Raises (5x15)

- Rest 45 sec between sets-

B1) Standing DB Arnold Press (5x10)
B2) Chest supported Lateral Raise (5x15)

⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️

🤖Machine Work Utilizing Dropsets

- Where 4 is the number of weight levels you will use, and the total reps cover the number of reps you want after all 4 sets are complete. Approximately 10 reps per set.. but with drop sets you can never be sure how many reps you will have for each weight value.

* Machine Chest Press:
(4 Dropsets of 40 Reps Total)

* Machine Shoulder Press:
(4 Dropsets of 40 Reps Total)

*Run through both exercises 2x *

⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️

💪🏾 Tricep Finisher (3x Through)

* Tricep Rope Push Down X 25
* Overhead Tricep Ext. X 25
* Cable Tricep Kickback X 25