Ready to Reign Performance

Ready to Reign Performance Helping individuals achieve the best version of themselves through fitness and wellness advice.

07/14/2023




04/20/2023

Delayed Gratification.

04/19/2023

Gym Hacks:
Bench Press Tips โœ…

04/06/2023

๐Ÿ“Œ Effective Stretching (Hip Flexor Edition)

โ˜๏ธWith all the floating believes in regards to โ€œstretching decreasing performance before your workoutโ€, this method seems to be the best of both worlds.

๐ŸฅตTypically when the conversation of stretching decreasing performance comes about, itโ€™s in reference to STATIC STRETCHING (Think Jr. High Gym).. Whereas, DYNAMIC stretching has been touted as being the better alternative.

โœŒ๐Ÿพโ€œBi-phasicโ€ 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.

๐Ÿ†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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๐Ÿ‘As you can see the glutes can be trained in THREE categories. Some with overlapping exercises.. A good rule of thumb is...
04/05/2023

๐Ÿ‘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.

๐Ÿ“ŒCertain exercises lend more to being loaded heavier while others not so much depending on the bodyโ€™s positioning and where the load is being applied.

๐Ÿ“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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-RTR
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Breakfast For Weight Loss ๐Ÿ“‰These are simply my tips. ๐ŸŒŽTodays world is filled with all kinds of diets and extremes measur...
03/31/2023

Breakfast For Weight Loss ๐Ÿ“‰

These are simply my tips.

๐ŸŒŽTodays 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 honeyโ€ฆ etc etc. Get beyond the fads and gimmicks and itโ€™s simple.

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๐ŸŒŽPlease share this with a friend if you found it at all helpful!

๐Ÿ™‹๐Ÿพโ€โ™‚๏ธ!? Any questions? Drop them below!

-RTR

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RECOVERY IS KEY. ๐Ÿ”Worth noting, inadequate diets lead to poorer recovery responses.  โœ…After every successful recovery bo...
03/30/2023

RECOVERY IS KEY.

๐Ÿ”Worth noting, inadequate diets lead to poorer recovery responses.

โœ…After every successful recovery bout, an opportunity to reestablish a new and improved homestatic level is achieved.
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๐ŸŒŽPlease share this with a friend if you found it at all helpful!

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-RTR

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07/31/2022
โฐ4 years ago today I had a very different vision for where I was going to beโ€ฆNeedless to say things changed and most lik...
03/22/2022

โฐ4 years ago today I had a very different vision for where I was going to beโ€ฆ

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

โŒI 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)

๐Ÿง But the lessons learned and experience gained has done way more for me than any touchdown or award could.

๐ŸŒŠโ€œDonโ€™t get set into one form, adapt it and build your own, and let it grow, be like water.โ€

Lock tf in๐Ÿ”

แด˜สŸแด€ษดแด‡แด› ๊œฐษชแด›ษดแด‡๊œฑ๊œฑ โ€œแด˜แดœ๊œฑสœ แด…แด€สโ€ ๐Ÿ’ช๐ŸพA1) Incline Bench Press (5x12)A2) Front Raises (5x15)- Rest 45 sec between sets- B1) Standin...
02/12/2022

แด˜สŸแด€ษดแด‡แด› ๊œฐษชแด›ษดแด‡๊œฑ๊œฑ โ€œแด˜แดœ๊œฑสœ แด…แด€สโ€ ๐Ÿ’ช๐Ÿพ

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)

โฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธ

๐Ÿค–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 *

โฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธ

๐Ÿ’ช๐Ÿพ Tricep Finisher (3x Through)

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

๐˜“๐˜ฐ๐˜ฏ๐˜จ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ.  โ™พ  ๐˜š๐˜ต๐˜ช๐˜ญ๐˜ญ ๐˜š๐˜ฉ๐˜ฐ๐˜ธ๐˜ฆ๐˜ฅ ๐˜ถ๐˜ฑ.   ๐Ÿง˜๐Ÿฟโ€โ™‚๏ธ๐˜Ž๐˜ฐ๐˜ต ๐˜ฃ๐˜ฆ๐˜ต๐˜ต๐˜ฆ๐˜ณ.   ๐Ÿ“ˆ๐˜š๐˜ฆ๐˜ฆ๐˜ฏ ๐˜ฎ๐˜บ ๐˜ฎ๐˜ฐ๐˜ฎ๐˜ด ๐Ÿ‘ต๐Ÿพ๐˜Œ๐˜ท๐˜ฆ๐˜ณ๐˜บ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ฃ๐˜ฆ ๐˜ข๐˜ญ๐˜ณ๐˜ช๐˜จ๐˜ฉ๐˜ต.๐Ÿ“ธ  ๐˜“๐˜ฐ๐˜ค๐˜ฌ ๐˜ต๐˜ง ๐˜ช๐˜ฏ. ๐Ÿ”  ๐˜™๐˜›๐˜™.๐Ÿ’œ ...
12/17/2021

๐˜“๐˜ฐ๐˜ฏ๐˜จ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ. โ™พ

๐˜š๐˜ต๐˜ช๐˜ญ๐˜ญ ๐˜š๐˜ฉ๐˜ฐ๐˜ธ๐˜ฆ๐˜ฅ ๐˜ถ๐˜ฑ. ๐Ÿง˜๐Ÿฟโ€โ™‚๏ธ

๐˜Ž๐˜ฐ๐˜ต ๐˜ฃ๐˜ฆ๐˜ต๐˜ต๐˜ฆ๐˜ณ. ๐Ÿ“ˆ

๐˜š๐˜ฆ๐˜ฆ๐˜ฏ ๐˜ฎ๐˜บ ๐˜ฎ๐˜ฐ๐˜ฎ๐˜ด ๐Ÿ‘ต๐Ÿพ

๐˜Œ๐˜ท๐˜ฆ๐˜ณ๐˜บ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ฃ๐˜ฆ ๐˜ข๐˜ญ๐˜ณ๐˜ช๐˜จ๐˜ฉ๐˜ต.

๐Ÿ“ธ

๐˜“๐˜ฐ๐˜ค๐˜ฌ ๐˜ต๐˜ง ๐˜ช๐˜ฏ. ๐Ÿ”

๐˜™๐˜›๐˜™.๐Ÿ’œ

11/11/2021

When the songs hittin you know itโ€™s time to..

LOCK TF IN. ๐Ÿ”

Comment your go to song in the gym ๐Ÿ˜ค๐Ÿ’ช๐Ÿพ

Voice of the Streets. ๐Ÿ—ฃFamily Ties. ๐Ÿ”One more chance to be Great.๐Ÿ˜ค---------
10/22/2021

Voice of the Streets. ๐Ÿ—ฃ

Family Ties. ๐Ÿ”

One more chance to be Great.๐Ÿ˜ค

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Double Up. Letโ€™s Roll. ๐Ÿงณ๐Ÿ’™๐Ÿ’™๐Ÿ•Š------------
10/15/2021

Double Up.

Letโ€™s Roll. ๐Ÿงณ

๐Ÿ’™๐Ÿ’™๐Ÿ•Š
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Neva let a hard time humble us. Letโ€™s Roll. ๐Ÿ’™๐Ÿ’™๐Ÿ•Š------------                         ๐Ÿ‘‘
10/08/2021

Neva let a hard time humble us.

Letโ€™s Roll.

๐Ÿ’™๐Ÿ’™๐Ÿ•Š
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๐Ÿ‘‘

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