flex fridays

Want to strengthen and build your back using only a resistance band? Take a resistance band and hold it about chest high straight in front of you grip about shoulder width apart, band taught but not stretched and elbows slightly bent (don’t lock them out) Now in a smooth motion stretch the band moving arms and hands outward to form a T. The stretched band should come toward or touch chest. Try to use your back and not your arms to stretch the band. Imagine trying to touch your shoulder blades together at the end making sure you are not overly bending your elbows and putting more work on arms than back. Think of it as a straight arm clapping motion with arms and hands chest height. Too tough? grip the band wider than shoulder width for less resistance, too easy grip the band closer. I use these as a finisher for back day usually 3 sets of 20 reps, as you can see it’s a great way to really squeeze and activate those back muscles. Give them a try and let me know what you think!

either push your limits or suffocate in your comfort zone.“ - arun purang ✨ started prepping for my next show this week and i am completely focused and ready to come into the next one & slay to prove to myself and others that this can be done naturally 💅🏾✨💪🏾 #girlswholift photo by @guille8324/ @theredumbrella.photo

A little flexing for Friday! My shoulder injury has had me, honestly, feeling very discouraged the past couple of weeks. I have my back and hip on the mend and still have to work to build strength there. Now issues with my upper body.

I wanted to set some nice April goals and then I just scribbled over the top of them. All of them.

This month is going to be about fueling myself well, rehabbing the broken parts, and building strength in the areas that I am able to. I can’t focus on what I’m unable to do. I have to just do the things I can do. It does make we wince a little that I may not *see* any progress come May but I feel this is necessary.

Progress, not perfection.


All my lifts were as smooth as butter and I felt stronk. Also it won’t let me add music without “copyright infringement” 🙄 so enjoy my weird noises… (at Anytime Fitness North Fargo)

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