Workout Wednesday #2

Posted on April 21st, 2020 to Workout Wednesday

We are back with our Workout Wednesday #2

This one is simple but incredibly effective.

Below is the workout and some killer IG demo videos of the Pedestal swings and squats.


10 Rounds of:

30 Swings *mix it up with single arm swings, Russian swings & American swings

*if you don’t have access to a KB, use a loaded backpack or perform the band pull-through

10 Burpees

10 Squats

Rest 60-90 seconds and REPEAT

Warm-up with this mobility series from @MobilityMaker

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Are you looking for ways to move your body productively? Maybe you’d like to prime your muscles and joints for other activities, like lifting or cardio…or simply alleviate some of the tension building from extended sedentary periods? Try this #MinuteMoFlow !???? . If you’ve missed past “MinuteMoFlow” posts, that’s what I call a minute-long (or less) mobility sequence that takes you through all planes of motion and hits primary areas needed for most lifts, sports and daily-life activities. To check out the dozens and dozens of my previous #MinuteMoFlows from the last few years, visit .???? . A few points about today’s #MoFlow : ✅I put some emphasis on overhead reaching and frontal plane (side to side) for those of you who aren’t getting enough of that in your lives these days. Think about our daily-life activities that mostly have us with arms below shoulder height and our bodies moving mostly in the sagittal plane (forward and backward). ✅When you come into the side plank with step up, only step up half way and try to press through your heel to lift your hips and bring your center of mass out of your shoulder and into your stacked hips. ✅Notice how I stand up at the end, ready to repeat the flow. I recommend going through this a few times. . Give it a try and let me know your thoughts. Even better—take a video and post it! I love seeing your videos of my MoFlows! When you post a video doing one and tag me @MobilityMaker in the caption with the hashtag #MinuteMoFlow, I’ll share it in my stories.????

A post shared by Dana Santas CSCS, E-RYT (@mobilitymaker) on


Perfectly executed swings from our friend and StrongFirst legend Artemis Scantalides

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???? ???????????????? ???? ???????????????????????? ???????? ???????????????????? ???????????????? ???????????? ????????????????????…⁣ ⁣ 1️⃣You don’t have to gain weight to get stronger. Of course, everyone is different. But personally, anytime I’ve trained for a strength goal or gained strength from my training, the scale has always stayed the same. ⁣ ⁣ e.g. Since quarantine started here in Vegas 4½ weeks ago, I haven’t been going to spin & yoga classes, obvi. Instead, I’ve increased strength training from 4x/wk to 6x/wk. As a result, last week I noticed that I was getting ???????????????? ????????????????????????????????…⁣ ⁣ ????????1H KB swings are at 28kg (62lbs)⁣ ????????2H KB swings are at 40kg (88lbs)⁣ ????????I’m back to 18kg (40lbs) KB snatches & DBL 18kg (80lbs) KB jerks & DBL swings⁣ ⁣ This AM I weighed 114.5lbs & did 18kg jerks, snatches, & 40kg swings in my training (shown in this video????????). ⁣ ⁣ AND, if the muscle & strength you gain is reflected on the scale, ???????????? ????????????????????, because you’re ???????????????????????????????? & ???????????????? friends, is priceless. ⁣ ⁣ 2️⃣Since pivoting my biz focus this year from strength, nutrition, & hormone balance coaching to biz coaching for FitPros, I’ve lost followers (down to 11.2k from 11.4k) ????& email subscribers. I’ve gained followers as well, but I’m not gaining them as quickly as I’m losing them.⁣ ⁣ It can be disconcerting at first, but rather than focus on lost followers, I focus on how I ???????????????? from within since making this pivot, because ????????????????’???? what matters. At this point in my life, at 44yrs 4mos old, & in my career with 17yrs in the fitness biz, I feel more ???????????????????????????????????? & ???????????????????????????? ???????????????? ???????????????? helping FitPros build their online biz – ???????????????????????????????????????? amidst the current pandemic. With that, it does not serve me to worry about lost followers, or those who judge me for making this pivot. Instead I focus on serving those who support me & need my help.⁣ ⁣ The quarantine has made me literally & figuratively stronger (& hairier????????‍♀️). Crises & adversity make us more ???????????????????????????????????? so that we come back ???????????????????????????????? after the smoke clears.⁣ ⁣ Has the pandemic & this quarantine made you stronger (&/or hairier????)? Please share a ????????below if yes????????

A post shared by Online Business Coach (@artemis_scantalides) on Stay safe, be well, and #ditchyourshoes


Backpack Front Squats with @MobilityMaker

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A backpack offers myriad ways to train at home: from squats—like this one—to loaded walking lunges to offset heavy carries (AKA suitcase carries) and more.???????? . Here are some simple instructs to do the backpack squat I’m demoing: ✅Fill a backpack with enough water bottles, books, cans, etc., so it’s heavy enough to be challenging but light enough for you to maintain form through all reps. ✅Begin with your feet slightly wider than hip distance. ✅Put your arms through the straps to pull the backpack to your chest, hugging it into to you. ✅Squat down as deeply as you can without pain as your knees come out and, ideally, your elbows graze the inside of your knees. ✅Drive through your feet to come back up to standing. . ⚠️A word of caution: Although it’s tempting, resist the urge to just throw the backpack on your back and squat. Unlike with a barbell back squat, the backpack sits lower, bringing the center of mass lower on your back—not an ideal position for squatting! . . . #trainathome #athometraining #backpacksquat #gobletsquat #squat #squatsmarter #trainsmarter #homeworkout #movebetter #movemore #movewithfms #performbetter

A post shared by Dana Santas CSCS, E-RYT (@mobilitymaker) on


Stay safe, be well & #ditchyourshoes




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