@siljemilie

class="content__text" TOES TO BAR tips and progressions📈 Work on strength in lats and positions, and activation through the ranges of motion. The stronger you get and more mobilty you have the better! Try implementing these different steps, working towards getting a solid arch and hollow position to develop more power and momentum, and focus on nailing one point of performance at a time. Strength - mobility - tight positions/momentum - kipping knees to chest - toes to bar (bent knee or straight). - If you want to get your first, it’s great to shorten the distancw which your toes have to travel to hit the bar, so practice your knees to chest. - If you want to string several ttb together, work on your «loading» on the bar by being patient and strong in your arch, to give yourself more time and recovery to hit your next rep. These progressions works just as well for beginners as they do for more «advanced» athletes. The main difference being in execution and for what cause! I still work the basics on a daily basis, and love adding in drills for every gymnastics movement! #gymnastics #toestobar #crossfit #fitness #skills

February 15, 2023

class="content__text" There’s something about stepping into a new week.. Maybe this is the week to start over. To try something different. To give yourself another chance. New possibilities will appear, and change is always an opportunity. Maybe this is the week you seize it! #monday #newpossibilities #goals 📸 @sandrasandberg

February 14, 2023

class="content__text" #tbt to that that feeling.. what training is all about❤️ The joy in varied movement, confidence in mastering it and appreciation of your body’s capabilities. It’s an everlasting experience of trying, evolving and learning💡And whether or not you are in the shape or routine you would ideally be in right now.. You have your intention at heart, and the value of it is always at your reach. #believeintheprocess

February 10, 2023

class="content__text" It’s YOUR limits to push⚡️ Whether it’s to turn up or slow down.. No one else should decide. You are in charge❤️

February 02, 2023

class="content__text" I keep reminding myself; results are great rewards, but efforts are your definite successes. 📸 @achievedmedia

February 02, 2023

class="content__text" Keep your eyes on where you want to go, and that’s where you’ll be❤️ Your mind is your reality. Fuel it with intention✨

January 26, 2023

class="content__text" The GAMECHANGER muscles🤌🏼 If you are struggling with knee and/or back pain, or you are just looking to optimize training and hopefully stay pain/injury free, activating your glutes is a recommended tool to implement!☝🏼 Your gluteus medius helps stabilize your pelvis in single leg movements (like taking a step), improves your balance, and generally helping your hip and knee alignment. In other words - strengthening your glutes will be extremely beneficial in avoiding the risk of poor movement patterns and compensation of exposed muscles around the joints in your lower body. I have been experiencing some pain in my knee lately + my back starting to feel stiff and strange. I soon had to acknowledge how I have neglected certain parts of my warmup, and started adding back in glute-medius focused accessories to my daily routine, and it absolutely works wonders! Give some or all of these a try as a part of your warmup/accessory, or as a solo session for rehab/prehab work! Hope they can be as helpful for you as they’ve been for me🙏🏼 - banded walks - clamshells - seated banded abductions - standing adduction+abduction - side lying abductions (increased ROM) #prehab #knee #back #glutes #workout

January 26, 2023

class="content__text" When you’re missing asshole bike tanning sessions🥹 You know the winter days are starting to feel overdue🤌🏼😮‍💨 However, the brighter times never fails to turn up✨ and that’s a fact to depend on, in any season or period of life. #throwback #abudhabi #staystrong #fitness

January 26, 2023

class="content__text" Level up you core training! The core is literally - the core - and foundation of your body, and it’s one of the most important musclegroups to train for longevity, as well as being significant in developing strength through almost any compund movement. I love pairing exercises and doing so by working in different planes to target allround, through ranges of motion like; rotation, anti-rotation and static positions. Circuit from today: • 3 rounds 5 negative dragonflies 10/10 kneeling woodchoppers 30/30 sec copenhagen plank These 3 provides a great challenge for your entire core, and will be a nice addition to your accessories/prehab/strength work. Let me know if you give it a go🔥 #core #fitness #accessory #prehab

January 16, 2023

class="content__text" Intercostal activation for improved training🎯 After having trouble with my respiratory system for quite some time, I have noticed a significant increase of tightening surrounding my thoracic spine. This has resulted in stiffness and niggles in my shoulders and neck, which I then have wanted to emphasize through my warmups and movement drills. Hence I have chosen to implement different movement patterns to engage the intercostal muscle (muscle that present within the rib cage) and focusing on core activation through ranges of motion, with added shoulder stability. Not only to move better with intention, but preventing pain/injury in effect. concentrating on your intercostal engagement can be beneficial through all exercises, considering the role it plays both for your breathing, as well as your bracing. Incorporating this mindset into your training will definitely help aid to your goals in training - one way or the other. (📽 #1 - yes, it’s bass🔊 tho it supports the vibe of these exercises🖖🏼) #prehab #core #accessory #fitness

June 16, 2022

class="content__text" Training at home? No problem💪🏼 - Here are a few exercises I put together for an EMOM yesterday: Min 1: 50 sec pushup + legraise Min 2: 50 sec airsquats Min 3: 25/25 sec sideplank rotations Min 4: 50 sec cossack squats Min 5: 50 sec hyperextension + reach & retract Min 6: 50 sec single leg v-ups I did 5 rounds (30 min) but all depending on what timephrame you want to have, you can do a few rounds less - or more✌🏼 - Want to give it a try?☺️ _____________________________ #hometraining #circuit #crossfitgirls #fitnessmotivation @jerfsport @tights_no

February 16, 2021

class="content__text" CLEAN WARMUP (time efficiency) EMOM 8: 3 clean pullover + 3 tall power cleans + 3 front squats + assault bike remainder of the minute. Often times I am limited in time due to coaching/work schedule, and therefore it’s good to have a few quick and easy warmups to get the session started. If I don’t have a plan for my warmups, I tend to spend way too much time getting caught up in all the little niggles and minor imbalances😅 Try this one out before a lifting session, and let me know if it works as well for you as it does for me👌🏼 Ad. @tights_no #clean #weightlifting #warmup #crossfitgirls #fitness

February 16, 2021