Adriell Mayes Mobility & Kettlebell Workouts

Stronger Hip Flexors = Better Movement is the key to life ! @swoledemort Once you learn the benefits you can’t unlearn the benefits… train them directly .. Something so small to add to the routine to make a difference. More direct training could be helpful. Definitely will be worth it to have stronger hips which means a better squat also less pain in areas you might be having pain. Hip flexors exercises. Seated kettlebell leg extension Bench Banded Knee drives Kettlebell Knee lift Apart of my session doing 3/4 sets of these 8-10 @vivobarefoot Drevivio15

EVERYGOTDAMNDRE It’s not as extreme as it sounds actually pretty therapeutic. Somedays we build somedays we heal … Lower Pull / Upper Push x2 Lower Push / Upper Pull x2 Active Recovery & loaded mobility x1 Full Body Push x1 Full Body Pull x1 Try my fitness app free trial today ! New programs on website #legday🍑

@danny.matranga 🗣️ As long as you keep strength training you will never feel old … aging means you just got weak …

Functional Strength & Conditioning Athletic Leg Day 3 🔑 Favorite Movements Grab them 50lbs Dumbbells Split Squats Jumps 4x10 Curtsy To Cossack Squat 4x8 RDL to Racked Squat 4x8 30- 60 Rest between sets! #trainlikeanathlete #athlete #plyometrics #athletics #speedandagility #athletictraining

KB + tall kneeling position = awesome options for shoulder mobility and strength. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #workout #workoutroutine #weightlifting #muscle #shoulder

How the Internet tells you to adjust your workouts according to your menstrual cycle vs. what you should actually do 🩸 I have seen viral video after viral video on social media in recent years talking about how women need to train differently depending on what part of their menstrual cycle they’re in. Some people even claim that women should be only pushing their workouts hard 2 weeks out of every month. That means half the time, according to them, we should be taking it super easy or resting altogether. 🫠 Generic cycle-syncing recommendations are ultimately not helpful. Please see Colenso-Semple et al. (2023) for a review of the current literature to date. In the paper, the authors conclude:

“…the development of [resistance exercise training] prescriptions based on cyclical hormonal changes is not an evidence-based approach” Adhering to cycle syncing recommendations can actually be disempowering because it can lead you to believe you shouldn’t push hard when you’re actually primed for high performance. Additionally, rather than taking an entire week (or two!) of your menstrual cycle super easy, it may only need to be a mere 1-2 days depending on your symptoms. Ultimately, pay attention to how you feel on any given day and make adjustments accordingly. This can be impacted not only by your menstrual cycle but also your sleep, stress, nutrition, hydration, and more. In other words, practice simple auto-regulation! Some of you will feel much bigger differences throughout your menstrual cycle, while others of you will find that your training performance stays relatively consistent throughout. This is all valid, and it really goes to show individual all of this is. #CycleSyncing 

Colenso-Semple, L. M., D’Souza, A. C., Elliott-Sale, K. J., & Phillips, S. M. (2023). Current evidence shows no influence of women’s menstrual cycle phase on acute strength performance or adaptations to resistance exercise training. Frontiers in Sports and Active Living, 5, 1054542

Functional Training Routine…

Bulgarian split squat is king !👑 If you could only train one exercise for legs and still be able to build glutes,quads and hamstrings … this is it ! Stop avoiding it and get it done !

Squat this squat that ! I simply don’t care to back squat because I don’t think it’s the end all be all … It’s 2024 if you think the only way to build your legs is load up back squats every week … you’re truly missing out How often does everyone back squats? These days I rather not put a bar on my back so it’s like once per month ! #backsquat #backsquats #leggains

Dumbbells vs. kettlebells: What’s the difference? Is one better than the other? What’s your personal preference - dumbbells, kettlebells, or both?

KETTLEBELL COMPLEX 💪🏻🔥 Got to link up with this legend @everygotdamndre for a solid Kettlebell Complex. You usually see us workout alone but there is nothing better than training with someone that will push you to do more. This guy is also the Kettlebell King so we had to get one in. 5 Rounds 5 Reps of each 60 seconds of rest Kettlebell Thruster x5 Mixed Rack Lunge x5 (each side) Kettlebell Swings x5 Front Rack Sit Up x5 24kg/53lbs Kettlebell #kettlebell #kettlebellcomplex #kettlebellexercises #kettlebellworkout

Kettlebell & Barbell Deadlifts Posterior Chain Gainz ! Unilateral Hinge Aka Single Side Split Stance Deadlift Single leg bench Deadlift Crossbody Deadlift Barbell Kickstand Deadlift Kettlebell Straight Leg Deadlift Reps usually 10-12 for me Heavy weight 5-7 Single leg Deadlift & RDL is great and you should have the ability to load the movement. For me personally training for hypertrophy ( muscle building ) you will only ever be able to go so heavy so I use these variations to really load one side .. without balance being a factor ! Something to add to mix of your standard deadlift training !