#smashwerx

In life, You’re either going through a storm Or in a storm, Or coming out of a storm, or..... You are the storm. . The choice is yours 💯 . 4 Rounds for time at 185lbs: 🔥 . 10 X Hang clean 10 X Push Press 10 X Back Squat 10 X Reverse Lunge 10 X Front squat 10 X Bent row 10 X RDL 10 X Kettle Bell Swings 10 X Bicep curl 20 X Ring dips . Then repeat 1 more round at 155 lbs as a cash out. . Full disclosure, this was one of the most mentally grueling workouts I’ve ever done. 👊💪 . Get after it fam, love you all. . Smash you later. . #fitfam #fitness #pilates #horsepower #relentless #mobility #biomechanics #ufc #nfl #fun #health #rehab #getfit #strength #training #strong #smashwerx #run #fitlife #fitspo @stronglikebullofficial #csagym #fit #simplyshredded #crossfit

When it comes to your squat, stop getting fancy.💯👊 . The squat is life, and yet it becomes so corrupt with seminars and tricks and magic bullets that claim you’ll be breaking your PR by 100% in two weeks. 🙄 . The squat needs three things, that’s it. The hips need to open and allow the torso to sink down while externally rotating the femur. The thoracic spine has to clear and open into extension and the ankles must dorsiflex and accommodate the outward track of the knees as the load is dispersed. . The end. . Yes, I realize this is an incredible oversimplification of a squat but the basics are where most people dodge and weave and instead, they get fancy. . I promise you this, stop getting fancy and you’ll start getting mind blowing results. 💪 . A critical piece that’s often missed is posterior chain static contraction to accommodate load. As the spine and hips are loaded, the entire posterior chain has to isometrically contract to spread the load over the entire system and prevent you from either spitting out the barbell or crumpling under the weight and having all your followers unfriend you on social media. . Give these drills 4-6 weeks and you’ll see some major progression. . 1️⃣ Thoracic Rotation Recovery 2️⃣ Plate Squat Hold 3️⃣ Goblet Squat Hold . Go and do. Smash you later! . Want to learn how to biohack yourself? The SmashweRx system has been used all over the planet from professional athletes to soccer moms. Step into a pain free life at www.smashwerx.com, or just smash the link in our bio. . #fitfam #fitness #hips #glutes #lowback #squat #mobility #biomechanics #ufc #nfl #fun #health #rehab #getfit #strength #prehab #strong #smashwerx #run #fitlife #fitspo @stronglikebullofficial #csagym #win #simplyshredded @bretcontreras1

How about a good set of strong glutes? If you’re having difficulties activating your 🍑 give this sequence a try. . The deal with the glutes is that they generate most of the horsepower used in athletic performance (and every day life for that matter). However, the other aspect is, with a strong pair of glutes, you turn your risk of injury and crippling low back pain WAYYY down.💪😊 . What people tend to do is to focus primarily on hip extension when training glutes. Yeah, you’re missing most of what should be trained. 😈 . Abduction and external rotation of that hip will crank up how much horsepower you’ll create, but also force the hips, pelvis and low back into the most optimal position during movement. . Ready to light up that peach? . Here’s how. . 1️⃣ Banded Wall Run 2️⃣ Bridge Knee Flare 3️⃣ X Man Walks . Want to learn how to biohack yourself? The SmashweRx system has been used all over the planet from professional athletes to soccer moms. Step into a pain free life at www.smashwerx.com, or just smash the link in our bio. . #fitfam #fitness #hips #glutes #lowback #peach #mobility #biomechanics #ufc #nfl #fun #health #rehab #getfit #strength #prehab #strong #smashwerx #run #fitlife #fitspo @stronglikebullofficial #csagym #win #simplyshredded @bretcontreras1

Don't live your life according to the opinions of other people, that’s the quickest way to die with regret. . Get ready to make Monday your bitch. . 04.22.2018 I did this workout with @dreamkiller_bolanos a while back, here it is again. 💪🔥 . 10 Round E3MOM WEAR A 30lbs VEST . Minute 1 - 3 Bear Complex 135/95 Minute 2 - 1 Round of Cindy Minute 3 - 15/12 Calorie Row . Rest 2 minutes then: 3 Rounds of Max effort Toes 2 Bar . Scaled version: 👍😊 (since you asked) Minute 1 - 6 Dumbbell Squat Clean to Press 55/35 Minute 2 - 5 Ring Rows, 10 Knee Push Ups, 15 Squat to Box Minute 3 - 200m Sprint . Go and do. Smash you later! . Want to learn how to biohack yourself? The SmashweRx system has been used all over the planet from professional athletes to soccer moms. Step into a pain free life at www.smashwerx.com, or just smash the link in our bio. . #fitfam #fitness #hippain #workout #mobility #biomechanics #ufc #nfl #fun #health #rehab #getfit #strength #prehab #lowback #smashwerx #run #fitlife #fitspo @stronglikebullofficial #csagym #win #simplyshredded @jasonphillips_in3

Here is a quick set of drills to clean up hose restricted hips and unlock your low back at the same time. 😃 . The psoas is one of the most powerful movers in the body, and since it runs down either side of the lumbar spine, when it’s asymmetrical, nothing works properly. The psoas braces and laterally bends the spine as well as flexes the hip. . The issue is when the hip flexors (both the iliacus and the psoas) pull on the hips and low back relative to the femur. Let me explain; The hip is designed to move relative to the low back and pelvis being in a fixed position. The problems show up when the hip becomes the fixed position and the pelvis and low back move around it. . The lumbar spine gets dragged into extension and the pelvis drops into anterior carriage. . Reclaiming hip flexibility is important, and restoring the hip mobility will allow the joint to move fluidly through full range of motion. . The punch line is, if you want smooth hips and a pain free low back, do these two drills. . 1️⃣ Banded Duck Under 2️⃣ Kneeling Couch Stretch with Arm Deviation . Go and do. Smash you later! . Want to learn how to biohack yourself? The SmashweRx system has been used all over the planet from professional athletes to soccer moms. Step into a pain free life at www.smashwerx.com, or just smash the link in our bio. . #fitfam #fitness #hippain #hips #mobility #biomechanics #ufc #nfl #fun #health #rehab #getfit #strength #prehab #lowback #smashwerx #run #fitlife #fitspo @stronglikebullofficial #csagym #win #simplyshredded

Snapping hip syndrome or just some really bad mechanics? Good chance it’s both. 😉. Either way, if there is any snapping for whatever reason, it’s all bad. . What usually happens with the hip joint itself is that, since structurally it’s governed by 20 separate lines of pull, any deviation on any one of those lines will turn the hip into a hot mess. . The response by the body is to restrict movement in order to preserve the joint integrity. Yeah, this backfires. 🙄 . The hip moves 360 degrees and is designed to abduct and externally rotate slightly during anything involving hip flexion under load. . Here’s what ends up happening. The gluteus medius becomes weak and inactive because of the huge amount of compensation reactions you create in order to navigate gravity. . The easiest way to explain this is to strengthen the gluteus medius (often the most offensive and obnoxious muscle in the body) and create some joint space. . Here’s how to do it. . 1️⃣ Banded Hip Rocker 2️⃣ Wall Bump . Go and do. Smash you later! . Want to learn how to biohack yourself? The SmashweRx system has been used all over the planet from professional athletes to soccer moms. Step into a pain free life at www.smashwerx.com, or just smash the link in our bio. . #fitfam #fitness #hippain #knees #mobility #biomechanics #ufc #nfl #fun #health #rehab #getfit #strength #prehab #calves #smashwerx #run #fitlife #fitspo @stronglikebullofficial #csagym #win #simplyshredded

Having frozen shoulder issues? Yeah, it’s bad, it hurts, and......it’s fixable. . When the shoulder seizes up and you lose the ability to raise your arm overhead, it’s usually because of either misalignment or because of a tissue restriction (or both😉). . The supraspinatus tendon gets choked under the acromion process and the more you try to move the shoulder the more the tissue swells, and go figure, the more it binds up. . The issue is with the mechanics of the joint, the head of the humerus gets pulled upwards and it repeatedly bangs into the labrum.😱🛑 . The other piece of this painful mess is that the shoulder loses relative internal rotation (where the head of the humerus gets jammed, which isn’t the same as anterior shoulder carriage💪). . In order to undo frozen shoulder, both of these aspects need to be handled. Now, remember to deploy patience and gently work the shoulder into a comfortable overhead position. . Here’s how to handle it. . 1️⃣ PVC Press Torso Drop 2️⃣ Side Internal Rotation . Go and do. Smash you later! . Want to learn how to biohack yourself? The SmashweRx system has been used all over the planet from professional athletes to soccer moms. Step into a pain free life at www.smashwerx.com, or just smash the link in our bio. . #fitfam #fitness #hippain #frozenshoulder #mobility #biomechanics #ufc #nfl #fun #health #rehab #getfit #strength #prehab #calves #smashwerx #run #fitlife #fitspo @stronglikebullofficial #csagym #win #simplyshredded

If you are experiencing low-back pain, whether the pain is only a nuisance or completely debilitating, it's time to do something about it, or else your performance and health will come crashing down. . ⚡️CHRONIC LOW BACK PAIN HACK⚡️ . Low back pain is usually due to a weakness or restriction (or both) in the glutes, hip flexors and hip rotators. The paraspinal muscles are subject to excessive stress, which causes pain because of compensation patterns. . This video isn’t just about relieving low back pain, it’s about getting in its way and preventing it in the first place. Shutting down low back pain involves a comprehensive training program that incorporates strength training, stability training, elimination of asymmetry, mobility work and flexibility exercises. However, since someone watching this right now, is most likely in massive pain, there are a few exercises that you can do to alleviate pain for immediate relief. 😉💪 . The hip flexors need to be unloaded to allow the lumbar spine to move properly and avoid translational shear. The hip, since it’s designed to work in a 360 degree environment, needs full access to complete range of motion to avoid low back and pelvis compensatory motor patterns. The surrounding core, both anterior and posterior, as well as the oblique portions, have to maintain linear load transfer across the upper and lower body. . This is not a complete solution for low-back pain, and it may not work for everyone. If you still have low-back pain, contact us, we’ve been there, and our team of 30+ experts will figure out exactly what’s going on with you personally. The root cause of low back pain is usually a product of lack of function in what we talked about in this hack, so let’s get to work. The better you move the more likely you will be able to keep stay in the game. . Here’s how you handle it: . 1️⃣ Banded Cat Cow 2️⃣ Bench Piriformis 3️⃣ Couch with Lateral Bend 4️⃣ Side Plank BOOM! Go and do. Smash you later! #fitfam #fitness #lowbackpain #mobility #biomechanics #ufc #nfl #fun #health #rehab #getfit #strength #prehab #lowback #smashwerx #run #fitlife #fitspo @stronglikebullofficial #csagym #win