I feel like I’ve said this 1,000 times and yet some of you are still not bracing before lifting.
You need to BRACE before you pick shit up! You can’t just haphazardly lift weights without staying tight.
You’re not only putting your spine at risk but you’re less powerful. Don’t you want to be as strong as your body will allow before lifting, DOY!
Once again, you need to create tension throughout your abs, obliques, and lower back in order to protect your spine and transfer energy throughout your body properly, otherwise you’re spine is like a limp dick trying to move weight, and all that stress goes directly to your spine!
When your spine is under load and you’re not braced, it’s more vulnerable to excessive movement and that’s how you get injured.
C’mon! This is crazy. Do you just ignore me when I say, “STAY TIGHT”?
Some of you are even sucking in your gut! What the fuck! I know I forget a lot of shit, but I’ve never ever once said to suck in your gut when lifting.
That’s fuckin ludicrous.
I’ve said over and over again, you take a deep breath in push your gut out, tighten your abs and obliques like you’re in a plank (or at least doing a plank correctly)
Staying tight is not only holding your breath, you should be able to breathe through your shield, which means staying tight while breathing.
Not only are you at risk for injury when you don’t brace but you can’t properly transfer the energy created from your lower body into your limbs and finally into the bar.
On the big lifts, Squat, Deadlift, Bench, Presses, etc … you should be holding your breath as you execute the lift, then breathe when you’re not moving as you stay tight.
Every other movement, Swings, Box Jumps, Push ups, Pull ups, Wall Balls, etc … you should be staying tight and breathing at the same time.
It’s easy, ask me or someone to punch you in the stomach and you’ll automatically brace. If you don’t, you’re just a mess.
This is crazy.
I’m going to be forced to walk around again and pop you in the stomach to make sure you’re tight.
C’mon, help yourself!
EAT MEAT, CHICKEN, FISH, EGGS AND STAY FUCKING TIGHT!!!
You wanna be like everyone else who doesn’t eat well, doesn’t lift and doesn’t even know how to brace!
Don’t fuckin ignore me cause I know for certain there’s some of you who are saying, “yeah, yeah, yeah” who still aren’t staying tight.
Run 400
1 Min Deep squat
10 Goblet Squat :03 Descent
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge
20 Rep Back Squat
Increase 5 lbs from Monday
4 RFT
Run 400
30 Sit ups
20 Swings 70/44
15 Push ups
10 Pull up