#ownyourstrong

Day 10 #SIOSpullups2015, Over hand pull ups + negatives. Grasp the bar over hand, shoulder width apart. Be sure to pull your shoulder blades down and back, to engage your lats. Exhale on the pull, and engage your core to assist with the lift. Once you have completed your max pull ups, do 5 negative pull ups. For the negatives, stand on something tall enough that your chin is above the bar. Grasp the bar over hand, shoulder width apart. Pull your shoulder blades down and back, bend your knees to lift your feet off the bench. Hold your chin above the bar for as long as possible, and when you can’t hold yourself up any longer, slowly lower yourself down to the bench with as much control as possible. Complete 5 reps. Beginner modification: If you can’t do at least 1 pull up, do 5 negative pull ups, following the above instructions. 😄 Take a photo or video of yourself doing the exercise, tag @beccabuckpolefit @strongisoursexy and @venmdancewear, hashtag #SIOSpullups2015 to enter to win a prize. #muscle #itworks #sweat #fitness #results #beastmode #pullups #beccabuck #strongisoursexy #ownyourstrong #beast #bellabeast #fitlife #gymlife #fitness #trainhard #trainer #eatcleantrainmean

Day 9 #SIOSpullups2015, internal/external rotation. Your rotator cuff is comprised of four separate muscles that help stabilize your shoulder joint. Strengthening your rotator cuff can not only help prevent injury, it can help you break through weight lifting plateaus! This exercise can easily be done with either a resistance band or a dumbbell. Remember that your rotator cuff muscles are small, so err on the side of caution and use lighter resistance. If using a resistance band, anchor the band so that it is parallel to the floor. Standing tall, and keeping your core tight, grasp the handles of the band. Your forearm should be parallel to the floor, and your elbow should be tight to your side (no chicken wings!). Pull the handles to your belly button, and then return to your starting position. When you have completed 8-10 reps of internal rotation, pass one of the handles to your other hand. Maintaining alignment and form, pull the handle away from your belly button, moving through your full range of motion. Complete 8-10 reps of external rotation. If using a dumbbell, hold the weight so that your forearm is parallel to the floor and your elbow is tight to your side. With control, rotate both internally and externally moving through your full range of motion. Be sure your forearm stays parallel the entire time. 💪 Take a photo or video of yourself doing the exercise, tag @beccabuckpolefit @strongisoursexy and @venmdancewear, hashtag #SIOSpullups2015 to enter to win a prize. #muscle #itworks #sweat #fitness #results #beastmode #pullups #beccabuck #strongisoursexy #ownyourstrong #beast #bellabeast #fitlife #gymlife #trainhard #trainer #eatcleantrainmean

Day 7 #SIOSpullups2015, Scapula Isolations. Today is a rest day! We’re taking a break from lifting weights, to give our muscles a rest. Instead of lifting, we are focusing on isolating movement at the scapula, which will help you develop the control necessary to properly engage your lats. Standing in a neutral position, start by shrugging your shoulders upward as high as they will go (elevation). Then press them downward towards the floor (depression), followed by rounding the shoulders forward (protraction), and then pinching the shoulder blades together to the back (retraction). Remember to move through your entire range of motion in all four directions, and focus on moving only at the shoulder joint. 😄 Take a photo or video of yourself doing the exercise, tag @beccabuckpolefit @strongisoursexy and @venmdancewear, hashtag #SIOSpullups2015 to enter to win a prize. #muscle #itworks #sweat #fitness #results #beastmode #pullups #beccabuck #strongisoursexy #ownyourstrong #beast #bellabeast #fitlife #gymlife #fitness #trainhard #trainer #eatcleantrainmean

Day 6 #SIOSpullups2015, Bicep curls. You can use dumbbells, a barbell, or a resistance band for this exercise, whatever equipment you have available! Choose an appropriate weight for your skill level. You should lift enough weight that you can only complete 10-12 repetitions, and try for 3 sets. Standing tall, with your feet shoulder width apart, keep your shoulders back, and your core tight. Grasp the weight with palms facing forward. Keep your elbows in tight to your side, don’t allow them to stick out (chicken wings). Bend at the elbows to lift the weight up and down. Be sure to move through your entire range of motion. Keep your body tight and your torso still. Beware of swinging your body forward and backward, if this is happening, the weight is too heavy and you should choose a lighter weight. 💪 Take a photo or video of yourself doing the exercise, tag @beccabuckpolefit @strongisoursexy and @venmdancewear, hashtag #SIOSpullups2015 to enter to win a prize. #muscle #itworks #sweat #fitness #results #beastmode #pullups #beccabuck #strongisoursexy #ownyourstrong #beast #bellabeast #fitlife #gymlife #fitness #trainhard #trainer #eatcleantrainmean

Day 4 #SIOSpullups2015, Chin ups + negatives. Grasp the bar under hand, shoulder width apart. Be sure to pull your shoulder blades down and back, to engage your lats. Exhale on the pull, and engage your core to assist with the lift. Once you have completed your max chin ups, do 5 negative chin ups. For the negatives, stand on something tall enough that your chin is above the bar. Grasp the bar under hand, shoulder width apart. Pull your shoulder blades down and back, bend your knees to lift your feet off the bench. Hold your chin above the bar for as long as possible, and when you can’t hold yourself up any longer, slowly lower yourself down to the bench with as much control as possible. Complete 5 reps. Beginner modification: If you can’t do at least 1 chin up, do 5 negative chin ups, following the above instructions.💪 Take a photo or video of yourself doing the exercise, tag @beccabuckpolefit @strongisoursexy and @venmdancewear, hashtag #SIOSpullups2015 to enter to win a prize. #muscle #itworks #sweat #fitness #results #beastmode #pullups #beccabuck #strongisoursexy #ownyourstrong #beast #bellabeast #fitlife #gymlife #fitness #trainhard #trainer #eatcleantrainmean