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Sumo pause deadlifts- pausing below the knee on the concentric phase of movement increasing time under tension. Solid way to build up deadlift strength and solid way to build a bod ๐Ÿ‘ www.katiesonier.com

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Renegade rows- a staple movement pattern to my upper body training and to my TWK girls upper body training (they love/hate me for these). A great challenge to both upper body and core strength. When you challenge both together, you become a better athlete (more strength, body awareness, body control). And that is definitely the goal here ๐Ÿ’ช๐Ÿผ www.katiesonier.com

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katiesonier. Banded barbell hip thrust seated abduction combo- this is my second fa

Banded barbell hip thrust seated abduction combo- this is my second favorite hip thrust variation after dropsets. 10 reps into 30 seated abduction x 3 times through. The burn is so real, you have to get off your A$$ immediately following the set. 91% of my thrust variations are in the higher rep ranges, reaching full hip extension and feeling glutes do all the work. Once a month tops Iโ€™ll go into the 600 lbs sets. About twice a month Iโ€™ll hit the 500 lbs sets (because goal is both growth and strength). Everything else is about 50-75% of that load, hammering away at my glutes. Load here is 310 lbs which is a PR for me in this variation ๐Ÿ‘ . . KB swing PR- 124 lbs total x 15 reps ๐Ÿ‘ . . Glute/ham focused back extension 100 lbs x 15 reps ๐Ÿ‘ www.katiesonier.com

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katiesonier. Amazing progress by one of my TWK legends @thinklaughteach who continu

Amazing progress by one of my TWK legends @thinklaughteach who continues to dominate my TWK programming over 2 years later ๐Ÿ‘๐Ÿผ . . Hereโ€™s some of Carrieโ€™s story: โ€œI realized that to meet my goals of living an outdoor lifestyle, it would require me to be much healthier. I also had recently gone through a divorce, moved home to be a caretaker for my father (passed away in Oct 2017), and was teaching at a difficult school. I knew to be able to work through those things I needed to find a healthy outlet for self care on a regular basis. These are my guiding lights on the days I don't want to go to the gym or question why I am there. By focusing on something that wasn't in the mirror or numbers has helped me stay disciplined long term. Katie has been instrumental in changing the direction of my life and I love the TWK family!โ€ www.katiesonier.com

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โ€œThe surest way to make your dreams come true is to live them.โ€ ๐Ÿคธ๐Ÿผโ€โ™€๏ธ www.katiesonier.com

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Posterior chain building ๐Ÿ‘ . . Barbell deadlift- a strong bod has a strong hip hinge . . . Single leg KB deadlift- holding onto rack takes stability out of it and allows me to go heavier and focus on feeling all hamstrings and glutes. I love these. . . Glute/ham focused back extension- band for added resistance. Rounding upper back, tucking chin, and driving hips into pad takes any lower back out of it ๐Ÿ‘ www.katiesonier.com

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The goal is to get strong AF ๐Ÿ‘Š๐Ÿผ . . BC TBELL PR- 201 lbs x 12 reps on a 3 step deficit . . . Weighted pull ups ๐Ÿ’ช๐Ÿผ . . Pug resisted handstand walking ๐Ÿคธ๐Ÿผโ€โ™€๏ธ . . AMRAP chin ups ๐Ÿ’ช๐Ÿผ www.katiesonier.com

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Werk from today ๐Ÿ‘ . . Banded barbell hip thrust @ 500 lbs x 6 reps with 3 second iso hold . . Barbell sumo deadlift @ 275 lbs x 3 . . Barbell Bulgarian split squats . . . Build the posterior chain, build the athlete ๐Ÿ‘ www.katiesonier.com

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Some fun gymnastics work for my upper body training ๐Ÿคธ๐Ÿผโ€โ™€๏ธ There was once a time I thought upper body training was boring and I dreaded it. I changed my mindset to focus more on performance goals and less on what my upper body actually looked like. I want to be able to walk further on my hands, hold a static handstand for longer, be able to do more unbroken pull ups, etc. Working towards these things allows me to enjoy what Iโ€™m doing (the process) and itโ€™s facts that when you enjoy what youโ€™re doing, you do it better. The most elite athletes and physiques out there LOVE what they do ๐Ÿ‘๐Ÿผ www.katiesonier.com

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Trap bar stagger stance deadlift- hip hinge movement pattern challenging unilateral strength (primarily hamstrings). Front rack reverse lunge- knee dominant movement pattern also challenging unilateral strength (primarily quads). I want to become a master of all movement patterns. I understand that by becoming a master of the basic movement patterns, I can then progress my movement patterns. I also understand that by progressing my movement patterns (through progressive overload), I can build my bod (over time- a very long period of time). Whether the goal is to lose weight and/or fat or build muscle or lose belly fat or be toned AF or gain confidence, nothin will change your bod (and your mindset) like good ole weight training ๐Ÿ‘ www.katiesonier.com

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Barbell deficit deadlifts- increasing ROM and therefore a greater challenge to hamstring strength and flexibility . . Back and foot elevated single leg hip thrust- got these from @bretcontreras1 - a good single leg variation . . KB snatches- hip hinge movement pattern. Gotta be quick with the hips with these- itโ€™s all in the hips ๐Ÿ‘ www.katiesonier.com

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PR for me- 48 kg (106 lbs) in each hand KB sumo deadlifts for 15 reps. I am always after PRs (personal records). Another term for a PR is progressive overload- which means being able to do more over time. This is how you progress both your strength and your bod (aesthetics). Progressive overload can be done in a variety of ways- increasing reps, sets, load, time under tension, tempo, better form, better mind muscle connection, etc. Always be looking for improvement in all of these variables in your training ๐Ÿ‘ www.katiesonier.com

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