Mind or Body Fitness

We've got your next chance to sweat with a 20 minute HIIT workout from . This home workout has no equipment and requires minimal space. Let us know how you're loving these home workouts in the comments below!
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✔️𝐋𝐎𝐖 𝐁𝐀𝐂𝐊 𝐂𝐎𝐌𝐏𝐑𝐄𝐒𝐒𝐈𝐎𝐍✔️
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💥 Low back compression from squatting? You might be arching too much! If you over-arch it can cause low back issues, just like rounding too much. Here is a great way to find your neutral while squatting and remove this compression!

1️⃣ Grab a pipe or even a broom and hold it on your back. Make it stay in contact with your tail bone, upper back, and head. Now practice your squat while maintaining these 3 points of contact. This will keep your entire spine neutral and reduce the compression on it!



👨‍⚕️- Grant Elliott future Dr.
💃 Model- .
👣 follow
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𝙂𝙚𝙩 𝙔𝙤𝙪𝙧 𝙁𝙞𝙭!
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Take charge of your own health, understand your body, and get your daily fix of rehab, movement, and empowerment!
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What if I told you the reason your calves are small is not your parents’ fault?

Like all muscles, calves can grow (they are more stubborn than others I'll admit). This is why the form and technique for training calves is so crucial. In my opinion, calves are trained incorrectly the most.

The achilles tendon is located right behind your ankle, and it is an extremely powerful tendon who's job is to absorb as much force as possible. This is what people are actually working when they are exercising their "calves" because they perform the exercise too fast and heavy, causing the achilles tendon reflex to kick in.

To actually work the calf muscle, I recommend the 2-2-2-2 tempo to prevent any momentum, which will bypass the achilles tendon reflex, allowing you to actually target your calves. It also goes without saying that you should lower the weight drastically when exercising calves to control the movement and perform quality reps to grow your calves.

Save a friend with small calves by tagging them below! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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** Reading tempo: seconds spent in each portion of the exercise (eccentric - pause - concentric - pause)

Ex) 2-2-2-2: 2 seconds on all parts of the exercise ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Want to improve your upper back strength, arm strength, grip strength and core! 💪🏻
Then checkout this workout!
The series of exercises will help improve your upper back strength, improve your grip strength, and help you gain muscle in your arms as well as working your core!
1. TRX LOW ROW
2. TRX HIGH ROW
3. TRX Y FLY
4. TRX TRICEP KICKBACK
5. TRX POWER PULL
6. TRX PULL-UPS
You can perform each one of these exercises individually for 45 seconds apiece with 20 seconds of rest for three rounds or perform three rounds of each exercise for 45 seconds of peace and 20 seconds of rest.
If you’re looking for additional challenge try doing all of these exercises for 5 rounds at 45 seconds apiece with 20 seconds of rest in between each one.
tried out, film it, be sure to tag me in it!
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Here’s a simple bodyweight glute workout you can perform anywhere. Do 3 rounds of the following.

Single leg hip thrusts 15 reps
Side lying hip raises 10 reps
Frog pumps 30 reps
Extra range side lying hip abduction 20 reps

I did this last night from my hotel room and my glutes were on fire!



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DESK JOB RUINING YOUR POSTURE ⁉️
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It’s literally an epidemic! Forward shoulder and forward head from sitting at a desk, driving a car, texting, typing, you name it! 👎🏼🤦🏻‍♂️
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It’s regularly a cause of trigger points (knots in your neck), neck pain, upper back pain, headaches, arthritic related conditions, shoulder impingement, rotator cuff damage, and so much more 🤕
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Now let’s be truthful here! These exercises are a great step in the right direction. It helps bring your body back into great posture, stretch your pecs, opens space in your cervical spine, and often can alleviate pain, BUT....
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These alone will not “fix” anything. In order to stop pain and reverse some of these ailments, you need to have lifestyle changes. You need to dedicate time and effort to working on your body, and conscious awareness of your bodies posture 👨🏻‍💻🚶🏻‍♂️
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And if some of those nasty secondary injuries have begun, like shoulder damage, it will also take focus and dedication to rehabbing those injuries in addition. I never tell my clients that rehab is easy, because it’s not. 💯
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One of the qualifications to work with me is that you have to be self motivated. Without some self motivation to put aside the time and effort, nothing will change ❌
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So if you looking for the quick fix or the one stretch that is going to be the magic potion... it doesn’t exist. The magic potion is called time, effort, and proper guidance💫
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Hope you guys found this helpful, tag a friend who works a desk job and has bad posture 😬👇🏻👇🏻



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