Today's #Workout

Hamstring rehab: 2 rounds
- 5x 30" nordic hold
- 5x 5" hold (SL)RDL
- 10 KAS bridges
- Superset: 8 Bulgarian split squats (2x 7kg) + 8 Bulgarian split squats (1x 7kg) + 8 Bulgarian split squats (body weight) e/s (new exercise added today after visit with PT that is very happy with my progress and with the strength symmetry of my legs)

Warm up:
- 60" pigeon pose e/s
- 60" seated wide legged forward fold
- 60" passive squat
- 2 rounds
- 8m banded crab walk e/s
- 10 banded air squats
- 10 banded glue bridges

Strength: Deadlifts #Deadlifts
- 5x5 65 kg (every 2:30)

Accessory: 4 rounds
- 10 weighed step ups e/s (had to lower the box height by 2 blue plates, 2x5kg)
- 10 SLRDL e/s (12 kg)
- 30" Copenhagen plank e/s

It's nice catching a "patseruurtje" (best translation: Gym Bro Hour) from time to time. Now to wait out how my hamstring reacts to so many deadlifts in two days!

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #Patseruurtje #GymBroHour

🛑 Common Form Mistakes that Lead to Injury 🛑

1️⃣ Rounding the Back on Lifts

2️⃣ Letting Knees Cave In (Knee Valgus)

3️⃣ Overarching the Lower Back

4️⃣ Half Reps and Ego Lifting

#mistakes #injury #injuryprevention #deadlifts #rows #form #technique #weightlifting #strengthtraining #workout #exercise #onlinecoach #personaltrainer

Why Engage the Hamstrings? 🦵

🎯 Targeting your hamstrings in a workout routine is essential for strength, performance, and long-term injury prevention.

#hamstrings #legs #lowerbody #strength #performance #injuryprevention #squats #lunges #deadlifts #onlinecoach #onlinepersonaltrainer #onlinefitnesscoach

Why It’s Important to Train Stabilizer Muscles 💪⚖️

Training stabilizer muscles matters because they’re the hidden support system that allows your bigger, “show” muscles to perform at their best.

#stabilizermuscles #musclegrowth #musclegain #squats #deadlifts #presses #injuryprevention #forcetransfer #balance #control #weightlifting #strengthtraining #onlinecoach #personaltrainer

🏋️ Smith Machine Deadlift Techniques 🏋️

Smith Machine deadlift shines when you adjust your stance for the fixed bar path, emphasize hip hinging, and program it smartly alongside free-weight pulls.

#smithmachine #deadlifts #quads #hamstrings #legs #lowerbody #weightlifting #techniques #form #advice #tips #onlinecoach #personaltrainer

Why Compound Movements Should Be Your Foundation ▶️

Exercises like squats, deadlifts, presses, and rows for building strength, coordination, and efficiency are great for beginners compared to isolation lifts.

1️⃣ Train Multiple Muscles at Once

2️⃣ Build Real-World Strength

3️⃣ Faster Progress and Growth

#compoundmovements #workout #exercise #squats #deadlifts #presses #musclegain #musclegrowth #progressgrowth #coordination #strength #onlinecoach #personaltrainer

Core Strength in Every Lift 🏋️↕️

Understanding core strength in every lift is important because the core is the foundation of nearly every movement you perform in weightlifting.

1️⃣ The Core Stabilizes Your Spine and Protects Your Back

2️⃣ Core Engagement Boosts Total-Body Strength

3️⃣ Balance and Control Come from the Core

#core #corestrength #weightlifting #strengthtraining #squats #deadlifts #overheadpresses #lunges #onlinecoach #personaltrainer #onlinefitnesscoach