⭐️PLANK PLUS CHALLENGE⭐️Pretty stoked about this creation, MAJOR core goodness; def more of a challenge move but you can break it down to be more basic #smotd
🔹Assume forearm plank position • elbows directly under shoulders, glutes engaged, navel to spine, crown of the head pointing forward
🔹Place one foot on top of the other (calves lengthened, flexed feet) Continue to maintain squareness in your hips, squeeze glutes and brace with your abdomen.
🔹THIS IS KEY - press down firmly from the top foot into the bottom heel (don't just let the foot hang out there). You should feel your entire abdominal wall LIGHT UP in a magical wonderful way (this in itself is an exercise, even without the dumbbell action)
🔹NOW, grab a dumbbell and glide it forward/back (push/pull) but also press into it to create friction and more of a challenge, (if you’re on a hardwood floor try putting it on a towel, if you’re on carpet it should work as it does on the turf). FEEL YOUR LAT WORK - remember, the insertion of your lats are part of your core, so that entire side of your abdominal wall is fired up big time, the other side of your abdominal wall is working hard as well to keep you stable. Stay rock solid I’m your hips - maintaining squareness is super important
🔹truthfully there is no wrong leg to choose to put on top - they both challenge a bit differently (play with it) but make sure you’re consistent with the option you choose when you switch sides. If you cannot maintain stability in your hips, keep both feet on the ground
🔹aim for 12-15 reps each side 3-4 sets; choose a weight that challenging but doable
Need a new bodyweight lower body finisher (or just a kick-butt, literally, movement combo)? Give this 🔥glute focused combination I programmed for the end of @hannahbronfman ‘s session a try! Tag your squad because it’s always better to feel the burn together 👯♀️
⭐️#KSFAPP Athletes - add this to the end of lower body/core, Stoked Shred 360 or Stoked Shred 360 EXPRESS [link in profile]
🔹stutter lunge/plyo • 3 steps back/explode up/3 steps forward • stay low in your lunge throughout • weight predominantly on the anchor leg heel • feel your glute/quad/hamstring
🔹abduction, glute medius tap/curtsy lunge • again, stay low and embrace the burn • be mindful of the knee of the anchor leg - do not let it adduct (or abduct)
🔹aim for 6 rounds of the full combination then switch sides, 3 sets or If your using as a finisher rock for 90 seconds one set per side. .
📸 @brendanfallis#team .
GLUTES, HAMSTRINGS, QUADS, CORE - it’s no secret I love unilateral movement combinations that focus strongly on these areas. SLDL (Single Leg Deadlifts) are an all time fav of mine (if you do the #KSFAPP you experience another OG combo, reverse lunge ➡️SLDL) and I have professed my love of rear foot elevated split squats many times (read below). Putting them together? It’s like peanut butter and jelly 😜 or hummus on a hard boiled egg (one of my fav stoked snacks FYI - like a healthy deviled egg)
🔹 maintaining squareness in your hips throughout is paramount
🔹squeezing your glutes at the top of each movement is insanely important
🔹you must rely heavily on engaging your abs/core throughout to maintain stability (harder than it appears to do so)
🔹be very mindful of maintaining a flat upper and lower back as you hinge into the SLDL
🔹as always, perform with just your bodyweight before adding load (it doesn’t have to be a med ball, you can use a dumbbell, Kettlebell, sandbag etc.). Choose a weight that is challenging but doable for 12 reps (each side) 3 sets ⭐️As I’ve said before, I personally love a rear foot elevated split squat. I feel it allows me to really connect with my lower body/core more than a back or front squat and is less taxing on my low back (you don’t load your low back as heavily during a RFESS). That said, I much prefer using the single leg squat stand (as seen here from @perform_better ) versus using a bench to support the rear foot. It’s simply more comfortable and again, ensures the focus leg/glute is doing 85% of the work. If you use a bench or box in place of the single leg squat stand, make sure you do not shift too much weight to the back foot and make sure the it’s the proper height so you don’t strain the rear hip flexor.
As promised, here is a full circuit from Thursday’s Stoked 360 in NYC @nysclab (volume up for cues and swipe) PLEASE READ ENTIRE POST. Obviously the progression of the circuit is true to #thestokedmethod style⭐️virtual Stoked Athletes, add this circuit (3 times through) to either Stoked Shred 360 or Stoked Shred 360 Express on the #KSFAPP [LINK IN PROFILE]
🔹Compound strength movement - renegade row/lunge/biceps curl shoulder press/triceps push-up • when you draw the knee in toward your chest, plant the heel and drop the back knee an inch from the ground • make sure your heel is planted and you lift to a proud chest position prior to pressing up through the lunge where you drive through the heel and squeeze your glutes • aim for 6-8 reps each side
🔹Power/plyo exercise that compliments the strength move - split lunge jumps • get low to bring it up high, full range every rep (do not rush) •15-20 seconds ➡️active release/cardio - butt kicks •15-20 seconds
🔹CORE 1 - plank knee drive • I’m showing how you can use towels instead of gliders • show control and hip stabilization, drive into the glider/towel for ultimate core activation
🔹CORE 2- glider plank wax on wax off 😉• this core move also compliments the compound strength move of the circuit as it not only works your core but ALSO your lats, shoulders, chest • we move to the beat, this move should be the exact pace I show • dig deep into the glider and maintain squareness in your hips (be extra aware of this when you move laterally)• you’ll feel lat/shoulder/oblique connection forward/back, shoulder/chest/oblique side to side •10 reps each direction right side, 10 reps each direction left side ⭐️look back on my post from 5/23 for more deets on how/why I program circuits as I do - purposeful, mindful science backed programming 👍🏼 (plus you’ll get another full sample circuit) .
📹 @nohelyrose .
❗️NEW #KSFAPP CONTENT ALERT ❗️A little sneak peak at TWO new AB WORKOUTS now available on the app in the “Fine Tuning” section of the Stoked In Studio category [LINK IN PROFILE]
• AB Blast 3 *weighted* - grab one dumbbell and crush your abs Stoked Style
• AB Blast 4 *gliders* - don’t have gliders? Grab towels, paper plates, coffee filters...in other words, get creative, fire up your abs and glide your way to a strong core
⭐️remember, the core is the powerhouse of your body. We use it, and rely on it during almost all movements and workouts, challenging it to aid in anti-rotation, rotation, stability and strength. But, it’s still important to hone in on your abs directly with time under tension work. SO WHO’S UP FOR #KSFAPP AB CHALLENGE? Stay tuned😉
As always I’m SO STOKED for you to mix and match these incredible workouts with what you’ve already been working to master on the app to create YOUR ultimate fully STOKED workout experience. Also, don’t forget to tag me in your #stokedselfie video/pic on your stories! LET’S GO STOKED SQUAD⚡️
Always inspired by @candacecbure motivation and dedication to living a healthful life. Here she’s crushing a very challenging move from the “Lower Body/Core” (glider workout) in the “Body Part Specific” category of the #KSFAPP [LINK IN PROFILE]. I’ve essentially been replaced by myself 😂...not mad about it but can’t wait for some real life CCB X Kira time soon❤️💪🏼🌴 #Repost@candacecbure(@get_repost)
These are some of the little personal accomplishments I’m proud of. I love working out and improving my tricep push-up game is 🙌🏼!!! At the gym or at home, when I can’t work out with @kirastokesfit in person, I use her awesome fitness app!! It’s everything and I love it SO much! Kira is the best! Love you 😘 More workout videos on my story. #stokedfitness#stokedathlete#thisis43#fitmama