Our Workouts

A) Deadlift - 5 x 5

B) Goblet Squat - 5 x 10 

C1) Slide Board Lateral Lunge - 3 x 8 each

C2) Glute Bridge - 3 x 20

D) Deadbug - 3 x 8 each

View this post on Instagram

Always great to have @pedestalfootwear in the building! Great guys with a great product please check them out. Thank you for leading an amazing workout @rickystoltz 🙏🏽 #DitchYourShoes

A post shared by InnerCity Weightlifting (@innercity_weightlifting) on Jan 10, 2019 at 5:55am PST

We had the opportunity to crush with the amazing people over at InnerCity Weightlifting this week and it was awesome.

Our boy Ricky brought us through some FRC's and then we went right into a 5 Station Circuit that went as follows:

3 Rounds of...

A1) Goblet Squat - 8-12 Reps

A2) Battling Ropes - 30 Seconds

A3) DB RDL's - 8-12 Reps

A4) TRX Rows - 8-12 Reps

A5) L-Sit Variations (based on ability) 8-12 Reps or Isometric Hold 

We capped it off with 3 Rounds of...

B1) Floor Seated OH Press - 8-12 Reps

B2) Ring Pull-Ups - 6-10 Reps

B3) Cable Chops - 8-12 Reps

We already can't for the next #ICW X #PedestalFootwear crush session!

Much Love,

Brendan

View this post on Instagram

5 STEPS TOWARD BETTER KETTLEBELL SWINGS! - What’s up, Achievers?! @laurenpak22 here and today I’m breaking down the steps we use to progress to the kettlebell swing with proper technique! Here are some details about each step: - 1️⃣Hip hinge with PVC pipe: Hold the dowel along your back so it touches three points of contact (your head, upper back, and tailbone.) From there, practice hinging at the hips and sitting your butt back without losing any of those points of contact. This will help you learn how to hip hinge while maintaining a neutral spine! - 2️⃣Deadlift: After you’ve mastered the hip hinge, started strengthening that pattern with a kettlebell deadlift. - 3️⃣Hike pass: It’s important to learn the very first step of the swing because it is what will set you up for the entire set! To perform the hike pass, stand behind the kettlebell, hinge your hips with a neutral spine, grip the handle and tilt the bell back toward you. This is your starting position. From there, use your lats to hike the bell back between your legs, keeping it up high above your knees, then return it to the start position. - 4️⃣Dead stop swing: Now you’re ready to practice individual reps! The dead stop swing starts just like the hike pass, but instead of returning the bell to the start, you push your feet into the floor, extend your hips, lock out your knees, and allow the bell to float out in front of you. From there, swing the bell back between your legs again, and return to the start position. - 5️⃣Swing your heart out!! - We hope you found this tutorial helpful! Hit that little heart button if you did, and tag a friend who might find this useful! Until next time, ✌️💙💪 . . . #kettlebell #kettlebells #kettlebellswing #kettlebellswings #somervillema #achievefitnessboston

A post shared by Achieve Fitness (@achievefitnessboston) on Jan 5, 2019 at 8:52am PST

Lauren Pak from Achieve Fitness Boston (video above) is here to show you how to perform the perfect KB Swing using these 5 easy steps. 

I can say with confidence that I have performed a KB Swing nearly every day for the last 7+ years.

I've done the 30 Day 10,000 KB Swing Challenge multiple times with killer results.

Several KB Swing variations continue to be a staple in my warm-ups and workouts.

Frankly, swings are the best bang for your buck movement when executed with proper form. 

Thank you for reading and don't forget to #DitchYourShoes

Enjoy!

Much Love,

Brendan

Here is a crazy leg workout I found from Jeremy Scott fitness and I took it for a spin with an 80lbs DB.

80 Reps of each movement with 80lbs DB’s ~ 80 Bottom Loaded Tension Squats (cutting the top short to keep the tension steady) ~ 80 Split Squats Each Leg (160 total) ~ 80 Goblet Squats ~ 80 Reverse Lunges (40 per leg) ~ for a total of 400 Reps using 80lbs DB’s ~ now beginners you can scale both the load and volume for example start with a 40lbs DB and go 40 reps or go the full 80 while your using a lighter load.

Obviously, you should and will do this rest/pause style. It ended up taking me about 30 minutes to complete. 

View this post on Instagram

A post shared by Jeremy Scott Fitness (@jeremyscottfitness) on Dec 14, 2018 at 4:08pm PST

Before you kick-off the New Year with Champagne & yummy apps, get this Total Body gem in from @PrimalSwoldier. 

It hits everything hard and fast just the way I like it!

View this post on Instagram

One of my favorite full body kettlebell and bodyweight circuits! Try it out in your next workout 👊🏽💪🏽⚡️ -alternating straddle press x 12 reps (6 each arm) -12 squat sprawl -12 alternating reverse lunges -5 sets -plenty of rest for quality reps #onnit #kettlebell #workout #primalmethods . ‼️Get my online Primal Kettlebell Course to help you refine your kettlebell technique! Link in my bio ‼️ . ⚡️EricLeija.com⚡️

A post shared by Eric Leija (@primal.swoledier) on Dec 30, 2018 at 5:18pm PST

Thank You & DITCH YOUR SHOES!

Much Love,

Brendan